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Post by gti steve on Aug 26, 2008 12:32:17 GMT -5
Bench
190 x 5
195 x 5
200 x 5 (4 solid and 1 with slight spot)
Incline
175 x 4
175 x 4
175 x 3
Dips
+25 x 6
+50 x 6
+60 x 4
Alt. DB Curls
30 x 5
40 x 5
45 x 5
45 x 5
EZ Bar Curls
25/side x 6
35/side x 6
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Post by mrky03 on Aug 26, 2008 18:19:43 GMT -5
What should the lowest reps be for the sets? 3? Well, max ot calls for 4-6 reps so I usually try to start with a weight that I can get 5-6 reps which normally keeps me in my rep range, but if I do for some reason only make 3 reps I don't sweat it either. I'll just adjust the poundage the next workout. Just be intense! |
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Post by gti steve on Aug 27, 2008 12:07:49 GMT -5
Deadlifts
325 x 5
335 x 5
Wide Pulldowns
160 x 6
170 x 6
180 x 6
190 x 5
BB Rows (underhand)
185 x 6
185 x 5
Seated CG Cable Row
180 x 6
200 x 6
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Post by RUBICON19 on Aug 27, 2008 13:02:39 GMT -5
What should the lowest reps be for the sets? 3? Well, max ot calls for 4-6 reps so I usually try to start with a weight that I can get 5-6 reps which normally keeps me in my rep range, but if I do for some reason only make 3 reps I don't sweat it either. I'll just adjust the poundage the next workout. Just be intense! Agreed.. I will go as low as 2 occasionally |
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Post by gti steve on Aug 28, 2008 12:12:59 GMT -5
BB Press
145 x 5
145 x 4
145 x 4
DB Press
65 x 6
70 x 6
Side Laterals
30 x 6
35 x 5
Lying Tricep Ext
30/side x 6
35/side x 6
35/side x 6
Pressdowns
100 x 6
110 x 4
French Press
75 x 6
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Post by mrky03 on Aug 28, 2008 17:59:40 GMT -5
Looks on target Steve, keep it up! Looks like you're finding your weights, once you have that established you're on your way!
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Post by gti steve on Sept 3, 2008 12:18:24 GMT -5
havent posted in a while
Saturday i did CrossFit endurance work.
4 rounds for time
Row 500 Meters
finished in just under 11 minutes
Monday did legs
CrossFit Warmup
Squat
275 x 3
295 x 2 (PR!)
295 x 2 (PR)
Leg Press
5 plates x 6
6 plates x 6
6 plates x 6
SLDL (no chalk or wraps, grip failed)
225 x 6
225 x 4
225 x 4
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Post by gti steve on Sept 3, 2008 12:19:22 GMT -5
Tuesday 9/3
3 Rounds for Time
135 Deadlift - 30 reps
135 Full Squat Clean
Row 120lbs x 30 reps
Finished in under 18 minutes. Killer workout
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Post by gti steve on Sept 3, 2008 12:20:46 GMT -5
Bench
185 x 5
205 x 3
205 x 3
215 x 1
220 x 0, drop 185 x 3, 3
Push Press
165 x 5
185 x 3
185 x 3
205 x 2
Dips
+25 x 5
+50 x 5
+50 x 5
+50 x 5
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Post by gti steve on Sept 4, 2008 12:04:13 GMT -5
Sumo DL
315 x 3
335 x 3
345 x 3
355 x 3
365 x 3
Wide Pulldowns
170 x 6
180 x 6
190 x 6
200 x 5
Close Grip Cable Row
180 x 6
190 x 6
210 x 6
Decline Situps
10
10
10
10
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Post by fit on Sept 4, 2008 17:08:19 GMT -5
Keeping at it I see. that 300# squat is near!
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Post by gti steve on Sept 5, 2008 11:38:33 GMT -5
"FRAN" Workout
For Time:
21-15-9 reps of
95lb thrusters
pullups
8:07:31
collapsed after this. heart was going to break thru my chest
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Post by RUBICON19 on Sept 5, 2008 15:01:23 GMT -5
NICE SQUAT!
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Post by gti steve on Sept 5, 2008 15:08:02 GMT -5
gettin there big guy!!
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Post by gti steve on Sept 8, 2008 9:35:02 GMT -5
nooooooooooooooooo i open my gym bag today when i get to work: teeshirt - check underwear - check socks - check shorts - NO CHECK! noooooooo so much for going to the gym during lunch  |
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Post by fit on Sept 8, 2008 10:22:59 GMT -5
#smileybusted4nh# #smileybansign8eq# #smileyonsoapbox4jy# #aslap2lt# #aslap2lt# #aslap2lt# #bhammersmash6iz# #bheadbanger4ga# #bheadbangsmiley7rd# #awtf6mm# #imsorrysmiley9rk#
I think that about sums it up....
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Post by gti steve on Sept 8, 2008 10:35:04 GMT -5
who would had thought leaving shorts at home would make me so mad
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Post by mrky03 on Sept 8, 2008 18:43:59 GMT -5
Hey, you could always wear your thong! lol ;D
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Post by gti steve on Sept 9, 2008 7:44:07 GMT -5
haha yes!!!
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Post by gti steve on Sept 9, 2008 7:44:31 GMT -5
got home late so i went for a run. ran for like 30 minutes or so and then sprinted a few blocks.
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