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Post by gti steve on Oct 16, 2008 12:08:40 GMT -5
trying to turn over a new leaf. Just came back from 10 days off from gym and a vacation. Looking to build back up again. Workouts may vary from Max OT to Crossfit.
First day back
Flat BB 185 x 6 195 x 5 195 x 5
Incline DB 75 x 8 85 x 5 85 x 5
Weighted Dips +50 x 5 +65 x 4
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Post by fit on Oct 16, 2008 18:19:42 GMT -5
Hey! Welcome back to it!
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Post by gti steve on Oct 17, 2008 12:02:14 GMT -5
BB Curls 95 x 5 95 x 5 95 x 4
Alt. DB Curls 40 x 6 45 x 6
Lying Tricep Ext (ez bar) 35/side x 6 35/side x 6 35/side x 6
Pressdowns 95 x 6 95 x 6 95 x 6
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Post by gti steve on Oct 20, 2008 11:56:58 GMT -5
Pullups (as many sets to 40, did 40, not 50) in about 5 sets.
Close Grip Pulldowns 180 x 6 180 x 5
TBar Row 115 x 6 135 x 6
Rack Deadlifts (below knee) 275 x 6 325 x 6 325 x 4
Wrist Curls 40lb bar x 8 40lb bar x 8 40lb bar x 8
did not like these, hurt my forearm so i did towel grip pull ups sets of 3.
i need to do rack deads first before any rows because my lower back was fried. i may switch to chest supported tbar row next time as well
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Post by Roger on Oct 20, 2008 16:37:12 GMT -5
Looking good Steve
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Post by gti steve on Oct 21, 2008 12:03:28 GMT -5
Shoulder Press 135 x 6 135 x 5 135 x 5
Arnold Press 55 x 6
DB Side Laterals 30 x 6 35 x 6
BB Shrugs 225 x 12 225 x 12 225 x 12
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Post by mrky03 on Oct 21, 2008 18:26:08 GMT -5
Looks like you're still "going thru it" Steve!
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Post by fit on Oct 21, 2008 19:21:18 GMT -5
I look forward to someday shoulder pressing 135... and maybe I'll bench 200 too #smileybusted4nh#
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Post by gti steve on Oct 22, 2008 12:11:47 GMT -5
Squats 225 x 5 225 x 5 225 x 5 225 x 5Lunges 135 x 6 135 x 5 135 x 5 SLDL 225 x 6 225 x 6 225 x 6 Seated Calf Raise 115 x 6 135 x 6 135 x 6 not a day for the books. 225 felt heavy
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Post by mrky03 on Oct 22, 2008 18:19:11 GMT -5
Squats 225 x 5 225 x 5 225 x 5 225 x 5Lunges 135 x 6 135 x 5 135 x 5 SLDL 225 x 6 225 x 6 225 x 6 Seated Calf Raise 115 x 6 135 x 6 135 x 6 not a day for the books. 225 felt heavy Stick with it Steve, we all have days like that!
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Post by gti steve on Oct 23, 2008 12:08:36 GMT -5
Flat Bench 205 x 5 215 x 5 215 x 5
Incline DB 85 x 5 85 x 4
Dips +50 x 6 +50 x 6
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Post by mrbeefy on Oct 23, 2008 18:11:42 GMT -5
C'mon Steve-O...even a bad day at the gym..is a good day!
Your workouts are coming right along Bro! Coming back from a vacation can be tough, but you should be well rested and ready to rock. 225 felt heavy? Yup...been there, done that.....but there will be days when 225 pops like it was just a bar too!
The difference between 2nd place and a champion? The champion got back up when he fell down.
Get up, dust it off, get your head into the game....
and ROCK THOSE PLATES BABY!
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Post by fit on Oct 23, 2008 19:34:13 GMT -5
#aiagree4zo# #btrophysmiley2ee#
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Post by gti steve on Oct 24, 2008 7:17:33 GMT -5
Thanks guys. Maybe im being hard on myself, but i just want to keep cranking out! Once i get back into the swing, im sure 225 will be my warmup! Woot woot!!!!
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Post by gti steve on Oct 24, 2008 12:20:37 GMT -5
EZ Curls 35/side x 6 37.5/side x 6 37.5/side x 5
Alt. DB Curls 40 x 6 40 x 6 45 x 4
Lying Tricep Press (EzBar) 35/side x 6 37.5/side x 6 37.5/side x 6
French Press 85 x 6 85 x 6
Pressdown 90 x 6
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Post by Roger on Oct 26, 2008 7:17:00 GMT -5
Hang tough Steve. Most days for me seem like I am going up hill. But the days when I am on top of the mountain are awesome.
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Post by gti steve on Oct 27, 2008 12:08:08 GMT -5
Pullups total of 40 in 6 sets
Rack Pulls 365 x 3 385 x 3 405 x 3
Wide Pulldowns 180 x 5 180 x 5 180 x 4
Chest Supported TBar Rows 90 x 5 115 x 5 135 x 4
Weighted Chinups +25 x 3 +25 x 3 +25 x 3
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Post by gti steve on Oct 28, 2008 12:22:35 GMT -5
BB Press 135 x 6 140 x 5 145 x 4
DB Arnold Press 65 x 5 65 x 5 65 x 5
Side Lat's 30 x 6 35 x 6 35 x 6
Upright Row 95 x 6 95 x 6 95 x 6
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Post by gti steve on Oct 29, 2008 12:01:06 GMT -5
Squats 275 x 3 285 x 2 295 x 1 295 x 1
Front Squat (slow tempo) 135 x 5 135 x 5 135 x 5 135 x 5
SLDL 225 x 6 225 x 6 225 x 6
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Post by mrky03 on Oct 29, 2008 17:56:27 GMT -5
Lookin good Steve, I've been meaning to get back to front squats. I'm planning on using them after my contest.
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