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Post by gti steve on Nov 30, 2007 12:33:36 GMT -5
i just got a free hour so i hit it up!!
i did a circuit
bench press romanian deadlifts power clean and push press squats barbell rows dips pullups
i did about 6 circuits of this all with 135 using about 6-8 reps on each. felt great to get back into it!
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Post by Roger on Nov 30, 2007 13:21:07 GMT -5
Looks like a good one Steve, nothing beats a good workout on a Friday
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Post by gti steve on Nov 30, 2007 13:31:34 GMT -5
Yea especially when its the first workout in a week!
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Post by Tim Wescott on Nov 30, 2007 15:05:47 GMT -5
i just got a free hour so i hit it up!! i did a circuit bench press romanian deadlifts power clean and push press squats barbell rows dips pullups i did about 6 circuits of this all with 135 using about 6-8 reps on each. felt great to get back into it! I agree,good way to top off the week!
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Post by gti steve on Dec 4, 2007 17:23:28 GMT -5
out of gym (not including Fridays appearance)almost 2 weeks....going to recharge batteries after this long weekend of working and hit it up hard tomorrow!
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Post by masterschamp on Dec 5, 2007 9:39:50 GMT -5
Steve, A break is not necessarily a bad thing. Just hit it hard when you get back in there!
Keith
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Post by gti steve on Dec 5, 2007 12:55:23 GMT -5
Incline DB 75 x 8 80 x 6 80 x 5
Flat Bench 185 x 5 185 x 5 185 x 3
High Pulley Cable Fly 40 x 12 50 x 12 60 x 8
Low Cable Fly 20 x 10 30 x 6 20 x 10
Dips bw x 10 bw x 10
Alt. DB Curl 30 x 10 , L,R 30 x 10 , L,R 40 x 5, L,R 35 x 10, L,R
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Post by gti steve on Dec 6, 2007 13:11:50 GMT -5
Deadlifts 225 x 5 275 x 5 295 x 3 315 x 2 335 x 1 365 x 0 365 x 0 Weighted Chin up bw+25 x 6 bw+25 x 5 bw+25 x 5 CG seated row 150 x 12 160 x 12 170 x 10 180 x 8 Wide Neutral Grip Pulldown 120 x 10 130 x 8 150 x 6
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Post by Roger on Dec 6, 2007 16:06:19 GMT -5
Don't rush the 365 deads you will get them and more. When the time is right
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Post by gti steve on Dec 6, 2007 16:32:05 GMT -5
i wanted them today :*(
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Post by Tim Wescott on Dec 6, 2007 17:50:17 GMT -5
Nice Steve.........be patient and keep on busting ass !!
Reps on deads with a heavy weight are your key.........300 for 5 sets of 5 after a couple of light warmups and a few minutes rest between sets.
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Post by gti steve on Dec 6, 2007 20:54:15 GMT -5
ill try that next round tim!
Thanks!
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Post by RUBICON19 on Dec 6, 2007 21:21:01 GMT -5
Deadlifts 225 x 5 275 x 5 295 x 3 315 x 2 335 x 1 365 x 0 365 x 0
Check your PM on this..
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Post by gti steve on Dec 10, 2007 13:04:14 GMT -5
Incline BB 175 x 5 175 x 5 175 x 5 180 x 5
Flat DB 65 x 6 70 x 6 75 x 6
High Cable Fly 80 x 15 110 x 10 125 x 8 125 x 8 125 x 8
Dips bw x 12 bw x 12 bw x 10
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Post by gti steve on Dec 11, 2007 13:27:05 GMT -5
Deadlifts (a la Randy) 275 x 8 275 x 8 275 x 8
Wide Grip BB Row 135 x 8 155 x 8 185 x 7
Wide Grip Pulldowns 140 x 6 150 x 6 160 x 6
Seated CG Row 160 x 10 170 x 10 180 x 9
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Post by RUBICON19 on Dec 11, 2007 13:38:38 GMT -5
Nice!!!
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Post by gti steve on Dec 11, 2007 13:46:09 GMT -5
The last set i repped out 6, the did a RP without letting go for the final 2 reps. killed me!
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Post by RUBICON19 on Dec 11, 2007 13:54:17 GMT -5
The last set i repped out 6, the did a RP without letting go for the final 2 reps. killed me! Thats GREAT! Next week, go up 10 LBs. and start there
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Post by gti steve on Dec 11, 2007 14:17:57 GMT -5
Will do!
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Post by gti steve on Dec 12, 2007 13:04:46 GMT -5
Shoulder warm up
barbell presses, various weights with 10-20 reps
Power Cleans 135 x 5 135 x 5 155 x 5 155 x 5 175 x 3 175 x 3 185 x 2 185 x 2 195 x 2
DB Cleans and Presses (1 arm at time) 60 x 3, L+R 65 x 3, L+R 70 x 3, L+R 70 x 3, L+R
Focused on olympic movements today.
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