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Post by gti steve on Nov 8, 2007 13:11:18 GMT -5
Military Press 95 x 12 95 x 12 115 x 10 135 x 7 135 x 6 135 x 5
Seated DB Press 50 x 10 60 x 7 60 x 6
DB Side Laterals 25 x 10 30 x 8 35 x 6, Drop 30 x 4, Drop 25 x 5 35 x 5, Drop 25 x 5
DB Rear Delt Row 30 x 10 , LR 40 x 10 , LR 40 x 10 , LR
Hanging Knees-To-Elbows bw x 10 bw x 8 bw x 6 bw x 5
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Post by gti steve on Nov 12, 2007 13:13:46 GMT -5
Flat Bench 190 x 6 190 x 5 190 x 5 190 x 4
Incline HS 90//side x 6 90/side x 6 90/side x 6
Cable Crossover 50 x 12 60 x 12 70 x 10
Knees -to-Elbows bw x 10 bw x 8 bw x 7
Rope Crunches 100 x 12 110 x 12 120 x 12
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Post by gti steve on Nov 13, 2007 13:07:24 GMT -5
Sumo Deadlift 315 x 5 315 x 3 345 x 2 365 x .5 FAIL 365 x .25 FAIL
Underhand Barbell Row (bent over) 135 x 5 165 x 5 185 x 5 185 x 5 185 x 5
Seated 1 Arm Cable Row 70 x 12 L,R 80 x 10 L,R 90 x 8 L,R
OK day. tried to go for the monster (365) but got burnt.
will attempt sumo style in 3 weeks!
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Post by Tim Wescott on Nov 13, 2007 20:17:17 GMT -5
Nice deads Steve.......you`ll get that 365 sooner than you think bro!
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Post by gti steve on Nov 14, 2007 8:49:55 GMT -5
i pulled it conventional like 3 weeks ago, thought i could grab it on sumo. no worries tho.
on a side note, i am getting bigger than ever. my shirts are getting snug all around and my arms are getting really thick. i find this great because i barely work my arms, i let the compounds do that for me.
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Post by gti steve on Nov 14, 2007 13:09:42 GMT -5
Squats 225 x 5 255 x 4 275 x 1 275 x 1 275 x 1 275 x 1
Stiff Leg Deads (didnt have straps so i went higher reps/low weight) 135 x 25 135 x 20 135 x 18 185 x 8
Calf Raise in leg press 225 x 30 225 x 30 225 x 30 225 x 30
Hanging Knees to Elbows bw x 12 bw x 10 bw x 10
my leg worksout are pretty much simple as can be. but i feel like im lacking severely in trying different exercises. i love using the barbell for the majority of my workouts and cant see myself using machines
suggestions?
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Post by Roger on Nov 14, 2007 14:44:11 GMT -5
Squats & deadlifts who could ask for anything more. 2 best exercises know to man.
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Post by gti steve on Nov 14, 2007 15:46:02 GMT -5
Yea which is why i love doing them as well.
i may ass barbell hack squats into it.
i also may try diff rep ranges. doing singles is good but not for a prolonged amount of time
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Post by gti steve on Nov 15, 2007 13:08:36 GMT -5
Seated DB Press 60 x 8 65 x 7 70 x 6 (PR) 1 Arm DB Laterals (leaning off pole like youtube.com/watch?v=DaoaGlH0xJ4)20 x 10, L,R (no rest) 20 x 10, L,R (no rest) 20 x 10, L,R (no rest) Haney Upright Smith Rows 95 x 12 (15 sec rest) 95 x 12 (15 sec rest) 95 x 12 (15 sec rest) 95 x 12 (15 sec rest) Power Shrug 225 x 5 225 x 5 225 x 5 225 x 5 225 x 5
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Post by gti steve on Nov 20, 2007 11:13:46 GMT -5
felt sick yesterday. sore throat and just overall rundown. (long weekend!)
Flat Bench 185 x 8 205 x 4 205 x 3 185 x 6
Seated Pec Deck 90 x 12 90 x 12 90 x 12
Incline Smith 135 x 12 185 x 7 185 x 6
Cable Crossovers 50 x 12 60 x 8 70 x 8
Alt. DB Curl (no rests) 30 x 10 L,R 30 x 9 L,R 30 x 7 L,R // superset// barbell curl 50 x 10, RP x 5, RP x 3 30 x 5 L,R // superset// barbell curl 50 x 8, RP x 5, RP x 3 30 x 5 L,R // superset// barbell curl 50 x 5, RP x 3 RP x 2
Knees to Elbows bw x 10 bw x 8 bw x 8
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Post by gti steve on Nov 20, 2007 13:05:08 GMT -5
Rack Deadlifts From Knee Height 325 x 5 375 x 4 375 x 3 415 x 1 415 x 3
Seated CG Rows 150 x 10 160 x 10 170 x 10 180 x 9
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Post by Roger on Nov 20, 2007 15:20:27 GMT -5
to the point [I like it}
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Post by gti steve on Nov 26, 2007 9:10:06 GMT -5
took off since Thursday to recoup from being sick.
Should be back at it today!
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Post by fit on Nov 26, 2007 9:20:19 GMT -5
Get to it! Sorry to hear you were ill.
Good luck!
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Post by gti steve on Nov 26, 2007 9:31:26 GMT -5
Thanks Fit.
I was sick all weekend (even on Thanksgiving) so i couldnt enjoy the food.
I did, however, work all weekend from home LOL. Didnt catch a break.
i may modify my workouts and add more sets. i feel i am doing too little for each body part. and i will add HIIT
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Post by gti steve on Nov 26, 2007 15:12:05 GMT -5
damn, im really not feeling well today. throat is really bothering me, and i have some bad sinus issues. i dont whats going on with me! coughing up green phlegm?
i dont know if going to the gym is the best thing right now. i may need to take another day or 2 off...i get depressed since i have been off since Thursday
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Post by Tim Wescott on Nov 26, 2007 15:35:06 GMT -5
damn, im really not feeling well today. throat is really bothering me, and i have some bad sinus issues. i dont whats going on with me! coughing up green phlegm? i dont know if going to the gym is the best thing right now. i may need to take another day or 2 off...i get depressed since i have been off since Thursday Hanfg in Steve............I had a bad cold for about 10-11 days and still was able to train......only had one day where I did just a bit of light stuff. If you can do it,hit the gym,if not,you`ll be back stronger than ever. Listen to your body my friend.
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Post by gti steve on Nov 27, 2007 8:26:35 GMT -5
Thanks Tim.
Got home last night and literally passed out as soon as i hit the couch. Feeling slightly better today. Head feels very foggy tho fr some reason. Still coughing up lots of phlegm.
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Post by gti steve on Nov 30, 2007 9:55:31 GMT -5
been working 24/7 on this merger deal this past week, have zero time for gym
very upset. been 10 days. i feel, however i may come back strong....we will see !
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Post by Roger on Nov 30, 2007 12:23:50 GMT -5
Be careful too many days away from the gym can lead to depression or worse {anger}
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