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Post by Rich on Oct 10, 2007 6:02:32 GMT -5
October 10, 2007 Quads, Hams
Exercise: Leg Extensions · 45 X 12 ... (w/u) · 90 X 8 ... (w/u) · 110 X 7 ... (w/u) · 120 X 9 · 120 X 10 ... pb! ... PB - heaviest weight for more than 4 reps!
Exercise: Barbell Squat · 135 X 8 ... (w/u) · 225 X 5 ... (w/u) · 275 X 8 ... Good weight for 8 · 275 X 7 · 225 X 10
Exercise: Sissy Squats · 25 X 12 · 25 X 12
Exercise: Stiff-Leg Deadlifts · 185 X 9 · 185 X 9
Exercise: Lying Leg Curls · 45 X 4 ... DONE. I had nothing left.
RR: My stamina is still not up to a solid leg day. I almost passed out.
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Post by mrky03 on Oct 10, 2007 18:10:26 GMT -5
Good one Rich! Your stamina will improve, I went though the same thing at first! Damn near killed me! lol
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Post by Rich on Oct 11, 2007 21:26:07 GMT -5
Thanks Joel - nice to know I'm not the only ex-Max-OT'er that can't do more than 6 reps without needing an oxygen mask!
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Post by Rich on Oct 11, 2007 21:26:38 GMT -5
October 11, 2007 Chest, Abs
Exercise: Incline Barbell Bench Press · 95 X 12 ... (w/u) · 95 X 10 ... (w/u) · 135 X 6 ... (w/u)
Exercises: Incline Flyes/Incline Barbell Bench Press · 45*/185 X 10*/6 ... *pb! ... PB - most reps at this weight!/Damn. Wanted 8. · 50*/165 X 10*/5 ... *pb! ... PB - heaviest weight for more than 4 reps!/Damn supersets!
Exercises: Flat Flyes/Leverage Seated Dips · 50/200 X 10/5 ... Too heavy for the superset.
Exercise: Leverage Flat Bench Press -> Extended Set · 180*->140->90 X 12*->8->7 ... *pb! ... PB - most reps at this weight!
Exercise: Leverage Crunch · 40 X 9 · 40 X 8 ... Yeowch. Cramp in my rear delt from the way I was holding the strap! · 40 X 3
S: First shock week. I got the poundages way wrong for the second exercise of the supersets!
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Post by Rich on Oct 13, 2007 20:25:17 GMT -5
October 13, 2007 Back
Exercise: Leverage High Row to Front · 70 X 12 ... (w/u) · 70 X 10 ... (w/u) · 120 X 10 ... pb! ... PB - heaviest weight for more than 4 reps! · 210 X 4 ... pb! ... PB - heaviest weight for more than 4 reps!
Exercises: Dumbbell Pullover/Leverage High Row to Front · 85*/210* X 10*/10* ... *pb! ... PB - heaviest weight for more than 4 reps!/PB - heaviest weight for more than 4 reps! · 85/230* X 9/8* ... *pb! ... PB - heaviest weight for more than 4 reps!
Exercises: Leverage Straight-Arm Pulldown/Bent Rows (reverse grip) · 65*/135 X 10*/11 ... *pb! · 85*/185 X 10*/8 ... *pb!
Exercise: Leverage Seated Row -> Extended Set · 120->100->80 X 8->8->7
S: Short but F'KIN INTENSE. I think I sweated out half my bodyweight.
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Post by mrky03 on Oct 14, 2007 10:32:54 GMT -5
Yeah, those supersets are hard! It does make for some quick workouts though. Just think of it as flooding your body with growth hormone!
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Post by Rich on Oct 14, 2007 20:49:27 GMT -5
Thanks Joel! Knowing that you made the same transition as I am really helps a lot. Thanks for the continued support here in my journal - it really makes a difference.
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Post by Rich on Oct 14, 2007 20:50:27 GMT -5
October 14, 2007 Delts
Exercise: Leverage Seated Press · 20 X 12 ... (w/u) · 20 X 10 ... (w/u) · 50 X 6 ... (w/u) · 90 X 4 ... (w/u)
Exercises: Seated Dumbell Laterals/Leverage Seated Press · 25*/90* X 10*/10* ... *pb! ... PB - heaviest weight for more than 4 reps! · 30*/90 X 9*/10 ... *pb!
Exercises: Bent Dumbell Laterals/Upright Rows · 55/95 X 10/10 · 55/95 X 9/7 ... 7 1/2 actually
Exercise: Leverage Front Raise -> Extended Set · 30*->20->0 X 8*->6->6 ... *pb!
S: The BUUUURRRRRRNN!!!!! Agh.
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Post by intenceman on Oct 14, 2007 23:41:40 GMT -5
Great job on all the PB's!
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Post by mrky03 on Oct 16, 2007 18:57:09 GMT -5
Those shock workouts do hurt alot don't they? I like them for a change of pace though and it is easy on the joints because it forces me to use less weight in most cases.
Good one Rich!
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Post by Intensity on Oct 17, 2007 14:25:20 GMT -5
That's a lot of PB!!!! WOW!
It truly seems to be a good training period for you, i'm happy to see this!
Keep going Rich!
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Post by Rich on Oct 17, 2007 21:00:48 GMT -5
Thanks Mo! Some of those PB's are just from doing the exercise earlier in the workout than I usually do though.
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Post by Rich on Oct 17, 2007 21:01:41 GMT -5
October 17, 2007 Biceps, Triceps
Exercise: Standing Combo Bar Curls · 55 X 12 ... (w/u) · 55 X 10 ... (w/u) · 65 X 6 ... (w/u) · 85 X 6 ... (w/u)
Exercises: Standing Combo Bar Curls/Close Grip Chins · 95/0 X 10/6 ... Pathetic chins
Exercises: Leverage Preacher Curls/Reverse Combo Bar Curls · 40/65 X 9/7 ... PB - heaviest weight for more than 4 reps!
Exercise: Leverage Cable Curl (Right) -> Extended Set · 10->0 X 8->8
Exercise: Leverage Cable Curl (Left) -> Extended Set · 10->0 X 8->8 ... (w/u)
Exercise: Close-Grip Bench Press · 135 X 10 ... (w/u)
Exercise: Leverage Pressdowns · 40 X 10 ... (w/u)
Exercises: Leverage Pressdowns/Close-Grip Bench Press · 85/185 X 8/7 ... PB - heaviest weight for more than 4 reps! · 85/185 X 6/6
Exercises: Rev. Grip Leverage Pressdowns/Incline Headbangers · 40/95 X 10/10 ... Too light. · 60/95 X 9/7
Exercise: Bench Dips -> Extended Set · 45->0 X 10->8
S: Good one! I felt crappy going in but turned that right around. Gotta love that!
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Post by Rich on Oct 18, 2007 21:09:54 GMT -5
October 18, 2007 Quads, Hams
Exercise: Barbell Squat · 135 X 8 ... (w/u) · 135 X 8 ... (w/u)
Exercise: Leg Extensions · 90 X 10 ... (w/u)
Exercises: Leg Extensions/Barbell Squat · 120*/185 X 11*/10 ... *pb! ... PB - heaviest weight for more than 4 reps! · 120/185 X 11/9 Exercises: Leg Extensions/Leverage Front Squat · 120/360 X 9/8 · 120/320 X 9/4 ... WOW. My legs were like total jello. Barely got uo for #4.
Exercise: Leverage Lunges -> Extended Set · 100*->50 X 8*->6 ... *pb! ... PB - heaviest weight for more than 4 reps!
Exercise: Lying Leg Curls -> Extended Set · 75*->65->55 X 4*->3->6 ... *pb! ... PB - heaviest weight for more than 4 reps!
S: Killer. Just killer. I almost had the stamina to get through, Almost.
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Post by Rich on Oct 20, 2007 21:04:33 GMT -5
October 20, 2007Chest, AbsExercise: Flat Barbell Bench Press· 135 X 10 ... (w/u) · 135 X 10 ... (w/u) · 155 X 6 ... (w/u) · 185 X 3 ... (w/u) · 225 X 6 · 245 X 5 ... pb! ... Et tu, Pete?· 245 X 5 Exercise: Incline Dumbell Press· 85 X 6 · 85 X 6 · 85 X 6 Exercise: Leverage Seated Dips· 220 X 5 · 220 X 5 Exercise: Leverage Crunch· 40 X 14 ... pb! ... Whose idea was it to train abs, anyway?!? ![;)](//storage.proboards.com/forum/images/smiley/wink.png) · 40 X 9 P: Felt SO good! One thing about P/RR/S I find ... can't wait for the P!!! It was worth the wait.
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Post by fit on Oct 21, 2007 7:41:28 GMT -5
Nice work, Rich. Does w/u mean warm-up?
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Post by Rich on Oct 21, 2007 13:58:39 GMT -5
Nice work, Rich. Does w/u mean warm-up? Thanks Fit. Yeah, w/u stands for warm-up.
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Post by Rich on Oct 21, 2007 20:40:29 GMT -5
October 21, 2007 Back
Exercise: Deadlift · 135 X 12 ... (w/u) · 135 X 10 ... (w/u) · 225 X 6 ... (w/u) · 275 X 3 ... (w/u) · 315 X 1 ... (w/u) · 335 X 6 · 345 X 4 ... Ever have a set hat feels wrong from the start? This was one of those. · 345 X 3 ... DAMN it!!!!!!!!!!
Exercise: Bent Rows (reverse grip) · 185 X 6 · 185 X 7 · 205 X 5
Exercise: Pull-Ups · 0 X 5 ... bw only · 0 X 4 ... bw only
Exercise: Corner Barbell Rows · 160 X 6 ... pb! ... Love these. · 160 X 8 ... pb! ... Wow. Don't know where that came from ... but I like it!
P: Not bad. Happy that I pulled 345 for reps. Pissed that I missed rep 4 on 3rd set.
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Post by RUBICON19 on Oct 21, 2007 22:49:19 GMT -5
I know what you mean. Thats when I just put the bar down and walk away!
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Post by Rich on Oct 23, 2007 20:16:14 GMT -5
Yeah Randy - that's what I should have done too. I think it weakened me unecessarily for the next set.
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