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Post by gti steve on Oct 7, 2007 5:27:17 GMT -5
Box Squats 225 x 8 245 x 6 275 x 5, Drop
Front Squat 135 x 5(20 sec rest) 135 x 5(20 sec rest) 135 x 5
Romanian Deadlift 135 x 15 185 x 10 225 x 10 245 x 8
Barbell Lunge 95 x 10 115 x 8
CG Bench Superset Dips 95 x 15 // ss // bw x 12 135 x 10 // ss // bw x 12 135 x 10 // ss // bw x 9
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Post by gti steve on Oct 10, 2007 12:00:42 GMT -5
15 min warm up on treadmill bw dips x 15 OH squats with 20lb bar x 10 x 2
Incline DB 70 x 10 75 x 8 80 x 5
Cable Crossovers (deep stretch) 50 x 15 50 x 15 50 x 15
i did this workout yesterday and i already forgot what else i did
oh and about 15 min of ab work.
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Post by gti steve on Oct 10, 2007 12:03:33 GMT -5
21-18-15-10-6-3 reps of Sumo Deadlift highpull supersetted with Push Jerk SDLHP - 95 x 21 PJ - 95 x 15 SDLHP - 95 x 18 PJ - 95 x 10 SDLHP - 95 x 15 PJ - 95 x 10 SDLHP - 95 x 10 PJ - 95 x 8 SDLHP - 95 x 6 PJ - 95 x 6 SDLHP - 95 x 3 PJ - 95 x 3 yea...its throw-up time. totally killer. GOTTA LOVE CROSSFIT!!! youtube.com/watch?v=EmzaxY88RoUonto DB Side Laterals 15 x 15 20 x 12 25 x 10 25 x 10 DB Curl 25 x 12 30 x 10 35 x 10 DB Kick back 15 x 15 20 x 12 20 x 12 EZ Bar Curl 65 x 12 75 x 10 75 x 10 75 x 8 Seated DB French Press 60 x 12 70 x 10
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Post by gti steve on Oct 12, 2007 11:21:58 GMT -5
Sumo Deadlift 275 x 1 295 x 1 315 x 1 315 x 1 335 x 1 345 x 1 355 x 1 315 x 1
Weighted UH Pullup +25lb x 3 +35lb x 3 +45lb x 2 +50lb x 2 +60lb x 1.5
Seated Cable Row 130 x 15 150 x 15 160 x 12 170 x 12 180 x 10
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Post by Tim Wescott on Oct 12, 2007 12:36:21 GMT -5
Great deads Steve...........you`ve come a long way since joining here!! #arockon6ha#
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Post by gti steve on Oct 12, 2007 13:05:20 GMT -5
Thanks Timbo!
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Post by gti steve on Oct 13, 2007 11:25:25 GMT -5
OH Squats bar x 10 65 x 10 75 x 10 95 x 8 95 x 8
Front Squats (30 sec rest) 145 x 5 145 x 5 145 x 5 145 x 5 145 x 6 145 x 5
Stiff Deadlift (20 sec rest) 145 x 15 195 x 12 195 x 12
Treadmill - 15 min @ 200 cals
Ab work
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Post by gti steve on Oct 16, 2007 13:03:58 GMT -5
Took a sports conditioning class today for 50 min.
brutal
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Post by mrky03 on Oct 16, 2007 19:02:04 GMT -5
Wow, those OH squats take some balance! You must be getting into terrific shape!
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Post by gti steve on Oct 17, 2007 8:37:26 GMT -5
I wish "Terrific". Thanks for the kind words tho.
OH squats have raises my interesting in squatting again and i find them highly effective. Be-it that the weight is scaled down alot from a back squat, these really help my overall pulling/pushing movements such as the push press, power clean and dead lift.
I am seeing the light that OLY training is HIGHLY effective when done right.
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Post by gti steve on Oct 18, 2007 17:57:01 GMT -5
Three rounds, 21-15- and 9 reps, for time of: 75 pound Thruster Pull-ups
1st cycle 21 75lb thrusters 18 pullups
2nd cycle 15 75lb thrusters 15 pullups (underhand)
3rd cycle 9 75lb thrusters 9 pullups
about 10-11 min
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Post by mrky03 on Oct 18, 2007 17:58:34 GMT -5
I wish "Terrific". Thanks for the kind words tho. OH squats have raises my interesting in squatting again and i find them highly effective. Be-it that the weight is scaled down alot from a back squat, these really help my overall pulling/pushing movements such as the push press, power clean and dead lift. I am seeing the light that OLY training is HIGHLY effective when done right. Its got to be great for your functional strength.
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Post by gti steve on Oct 18, 2007 18:11:04 GMT -5
I believe so. I love these basic compound movements. i LOVE them
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Post by gti steve on Oct 19, 2007 7:27:58 GMT -5
just to give you an idea of what my last workout was, here is a guy who does crossfit and he did it in under 4 min with 95lb thrusters youtube.com/watch?v=E_w-fJXNOE8
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Post by gti steve on Oct 19, 2007 12:04:58 GMT -5
10 rounds (no rest) for time of
135lb Deadlift - 15 Reps Pushups - 15 Reps
total of 14-15 min
almost threw up, but i laid down for about 5 min to catch my breathe
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Post by gti steve on Oct 22, 2007 11:59:38 GMT -5
Incline DB 60 x 15 70 x 8 80 x 8 !~ PR! (w/spot) 80 x 6
Bent over Cable Flies 40 x 15 50 x 12 50 x 12 60 x 8 50 x 12
Lower Cable Decline Fly 20 x 10 30 x 10 30 x 8 20 x 10
Tricep CG Pushdowns (1 side of a pulley stack, so the weight may not be accurate) 60 x 20 70 x 20 80 x 15 80 x 15 90 x 10 90 x 10
DB Kickbacks 15 x 15 15 x 15 15 x 15 ouchhhhhhhhh
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Post by gti steve on Oct 23, 2007 12:11:33 GMT -5
Pendlay Rows 135 x 10 155 x 5 175 x 5 185 x 5 195 x 5 205 x 4
1 Arm Alt. DB Rows 65 x 8, L + R 75 x 8, L + R 85 x 8, L + R
Wide Grip Underhand Pullup bw x 12 bw x 10, RP bw x 10, RP bw x 8, RP
CG Pulldown superset with Wide Grip Pulldown (no rest) 100 x 10 // 100 x 10 100 x 10 // 100 x 10 100 x 10 // 100 x 10
Alt. DB curl 25 x 12, L+R 35 x 10, L+R, drop 25 x 5, L+R 45 x 8, L+R, drop 25 x 5, L+R
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Post by gti steve on Oct 25, 2007 12:24:37 GMT -5
Power Clean Singles 185 x 1 185 x 1 185 x 1 185 x 1
Seated Shoulder Press 55 x 10 60 x 10, RP 60 x 10, RP
Standing Side Laterals 25 x 13 25 x 12 30 x 8
1 Arm Dumbbell Clean + Presses 60 x 5, L+R 65 x 3, L+R 70 x 2, L+R
Dumbbell Shrugs 60 x 20 60 x 20 60 x 15
Hammer Strength Shrugs 180 x 15 180 x 15
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Post by gti steve on Oct 26, 2007 12:01:50 GMT -5
Squats 135 x 12 135 x 12 185 x 8 225 x 5 245 x 1 265 x 1 275 x 1 285 x 1 285 x 1
Partial Stiff Leg Deadlifts 135 x 20 135 x 20 135 x 20 225 x 10
Calf Raises in Seated Machine 120 x 20 160 x 20 200 x 20 220 x 10
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Post by Tim Wescott on Oct 26, 2007 12:06:18 GMT -5
Another good one Steve!
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