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Post by gti steve on Mar 17, 2008 12:00:04 GMT -5
First day back in the gym since March 5.
Phase 2 of MAX OT
Pullups - 50 in as few sets 10,7,5,5,4,4,4,3,3,3,2
CG Pulldowns 170 x 6 170 x 6
Barbell Rows (overhand) 185 x 6 185 x 6
Good Mornings (sub'd for Weighted Hypers) 135 x 6 135 x 6
Leg Raises (knees bent) bw + 20 x 12 bw + 20 x 12 bw + 20 x 10
Weighted Cable Crunches 230 x 10 230 x 10 230 x 10
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Post by RUBICON19 on Mar 17, 2008 13:18:30 GMT -5
hey heyyyy back from vacation! 8 day cruise to Belize, Panama and Honduras! gained 5lbs yessssssssssssss Well worth it, I am sure....
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Post by gti steve on Mar 18, 2008 12:28:29 GMT -5
BB Shoulder Press 135 x 6 140 x 6 145 x 5
Seated DB Press (palms in at bottom, rotate front at top) 65 x 6
Side Laterals 35 x 6 35 x 6 40 x 5
BB Shrug 225 x 12 225 x 12 225 x 12
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Post by gti steve on Mar 19, 2008 12:16:00 GMT -5
Front Squats (numbers were pathetic, i dono if it was the 2 weeks off or the fact my back was still sore, but i wont even post them LOL)
BB Lunges 95 x 6 110 x 6 120 x 6
SLDL 225 x 6 225 x 6 245 x 6
Seated Calf Raise 135 x 8 135 x 8 135 x 8
Calf Raise in Leg Press 4 Plates/side x 8 4 Plates/side x 8 4 Plates/side x 8 4 Plates/side x 8
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Post by RUBICON19 on Mar 19, 2008 12:19:09 GMT -5
Lunges look good though..
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Post by gti steve on Mar 19, 2008 12:21:13 GMT -5
they felt great too. will up it next time around
i tried back squatting first and 225 felt like 500 lbs.
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Post by RUBICON19 on Mar 19, 2008 12:23:42 GMT -5
they felt great too. will up it next time around i tried back squatting first and 225 felt like 500 lbs. I KNOW THE FEELING!
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Post by gti steve on Mar 19, 2008 12:55:01 GMT -5
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Post by RUBICON19 on Mar 19, 2008 14:04:03 GMT -5
LOL....
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Post by mrky03 on Mar 19, 2008 18:19:04 GMT -5
I love that pic!!!! I need to give front squats a go, I used to do them years ago. I keep meaning to....
Good workouts! Those 50 rep chin workouts are tough!
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Post by gti steve on Mar 20, 2008 7:20:28 GMT -5
I find Front Squats to be more effective for quad development. i love them i do them with the straps, because my wrist flexibility sucks \
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Post by gti steve on Mar 20, 2008 12:07:12 GMT -5
DB Bench 80 x 6 85 x 6 90 x 5 (PR)
Incline BB 185 x 6 185 x 4
Weighted Dips bw + 45 x 6 bw + 55 x 6
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Post by mrbeefy on Mar 20, 2008 13:32:42 GMT -5
Hey ~ I wonder if they have a similiar pic/poster for Deads? Hmmmmm
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Post by gti steve on Mar 20, 2008 13:51:04 GMT -5
i can check
but that girl is smoking hot. LOL
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Post by RUBICON19 on Mar 20, 2008 15:04:06 GMT -5
DB Bench 80 x 6 85 x 6 90 x 5 (PR) Incline BB 185 x 6 185 x 4 Weighted Dips bw + 45 x 6 bw + 55 x 6 Nice PR!
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Post by mrky03 on Mar 20, 2008 19:49:56 GMT -5
I find Front Squats to be more effective for quad development. i love them i do them with the straps, because my wrist flexibility sucks \ Mine does too, I always did them with my arms crossed in front of me. Check out this pic..... This is a pic of Joe Meeko, former Mr. America doing 15 reps with 315lbs!
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Post by fit on Mar 21, 2008 6:39:35 GMT -5
I find Front Squats to be more effective for quad development. i love them i do them with the straps, because my wrist flexibility sucks \ Mine does too, I always did them with my arms crossed in front of me. Check out this pic..... This is a pic of Joe Meeko, former Mr. America doing 15 reps with 315lbs!
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Post by gti steve on Mar 21, 2008 7:22:15 GMT -5
wow, thats an awesome pic!
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Post by gti steve on Mar 21, 2008 7:24:15 GMT -5
i do mine like this
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Post by gti steve on Mar 21, 2008 11:55:25 GMT -5
BB Curls 95 x 6 95 x 6 95 x 5
Alt. DB Curls 40 x 6, L+R 45 x 5, L+R
Skull Crushes (EZ Bar) 35/side x 6 35/side x 6 35/side x 6
Seated French Press 70 x 6 75 x 6
Pressdowns 90 x 6
Cable Crunches 140 x 10 140 x 10 150 x 8 150 x 8
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