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Post by bigkat on Jun 3, 2009 18:06:12 GMT -5
6-3
Squat
335x5,5,5,5,5
BB lunge
140x10 145x10 150x10
Leg press 9 plates 12,12,12,12,12.12.12 30 sec rest
Stiffs
335x5,5,5,5,5
Leg curl
90x12,12,12,12,12,12,12 30 sec rest
Leg press calf DC style
270x12
seated calf
90x12 90x12 90x12
#aseeingstars5gt#
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Post by fit on Jun 4, 2009 6:24:44 GMT -5
#aseeingstars5gt# #aseeingstars5gt# #aseeingstars5gt# #aseeingstars5gt#
Worth repeating! Wicked volume, BK.
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Post by bigkat on Jun 5, 2009 21:00:12 GMT -5
6/5/09
Mil press 190 x 5,5,5,5,5
Seated DB press 85 x 8 85x8
DB side lats 45 x 12 50 x 12
DB front raise 55 x 12 55 x 8, D-45 x 4
Wide grip cable upright row 125 x 12,12,12,12,12,12,12
CG bench 275 x 8 275 x 7 275 x 6 135 x 50
Tricep pushdown 150 x 12,12,12,12,12,12,12
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Post by bigkat on Jun 5, 2009 21:01:11 GMT -5
#aseeingstars5gt# #aseeingstars5gt# #aseeingstars5gt# #aseeingstars5gt# Worth repeating! Wicked volume, BK. It sure is! Tuf sleddin
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Post by bigkat on Jun 8, 2009 16:02:19 GMT -5
6-6
Deads
425x5 425x5 425x5 425x5 425x5
BB row
245x8 245x8 245x8 245x8
DB row
105x10 110x10 110x10
cable row
155 x12,12,12,12,12,12,12 (30 sec rest between sets)
BB shrugs
335 5 sets of 5
seated DB shrug
65x12,12,12,12,12,12,12 (30 sec rest between sets)
cable rear delt
20x12,12,12,12,12,12,12 (30 sec rest between sets)
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Post by bigkat on Jun 8, 2009 16:02:39 GMT -5
6/8/09
Flat bench 305 x 5,5,5,5,5
Incl bench 225 x 8 245 x 8 245x8 2 rest pause
Seated cable press 7x 12,12,12,10,12,12,12 (30 sec Max rest)
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Post by fit on Jun 8, 2009 17:50:17 GMT -5
Nice!
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Post by mrky03 on Jun 8, 2009 18:02:32 GMT -5
Man, you are wearin it out!
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Post by bigkat on Jun 9, 2009 17:37:49 GMT -5
Thanks Fit! Training is going great!
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Post by bigkat on Jun 9, 2009 17:39:03 GMT -5
Man, you are wearin it out! Training is going great Joel! I am definitely getting great results from this routine
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Post by bigkat on Jun 9, 2009 17:39:51 GMT -5
6/9/09
Lat Pulldown
225 x 5,5,5,5,5 (very strict)
V bar pulldown 225 x 10 230 x 10 245 x 10 RP
Bent cable pull 105 x 12,12,12,12,12,12,12 (30 sec rest)
Back width stretch BW x 60 sec.
Alt DB curl (seated) 65 x 10 70 x 10 70 x 5, Drop 55 x 3 Drop40x 4
Incl DB curl 25 x 12,12,12,12,12,12,12 (30 sec rest)
Bi stretch x 60 sec.
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Post by bigkat on Jun 10, 2009 19:57:14 GMT -5
6/10/09
Squat 345 x 5,5,5,5,5
Leg press 12 Plates x 12 14 Plates x 12 16 Plates x 12
Walking DB lunges 35 x 15 each 40 x 15 each
Strive Leg curl (mid range) 70 x 9 80 x 9
BB stiffs 315 x 12 315 x 12
Strive leg curl (end range) 45 x 15 55 x 15
Leg press calf 8 Plates x 12 10 Plates x 12
Seated calf 90 x 15
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Post by RUBICON19 on Jun 10, 2009 21:10:38 GMT -5
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Post by bigkat on Jun 12, 2009 21:23:11 GMT -5
6/12/09
Seated Mil press 195 x 5,5,5,5,5
DB side lats 40 x 12 45 x 12
Cable side lats 30 x 15 30 x 15
CG bench 265 x 9 275 x 8
Rope pushdowns 125 x 12 125 x 12
One arm DB ext 40 x 15 45 x 13
Walked 45 minutes at a fast pace
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Post by Roger on Jun 13, 2009 13:28:28 GMT -5
Man Paul you and Ran are kickin BUTT!!!!!!!!!!
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Post by bigkat on Jun 13, 2009 22:41:40 GMT -5
Deads 435 x 5 435 x 5 435 x 5 435 x 5 435 x 5
T Bar row 145 x 9 155 x 9
DB row 110 x 12 115x12
Seated cable row 225 x 15 230x 15 1 rp
BB shrug 325 x 12 385 x 12
Seated DB shrug 70 x 15 90 x 15
Cable rear delts 30 x 20 30 x 20
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Post by bigkat on Jun 13, 2009 22:42:57 GMT -5
Man Paul you and Ran are kickin BUTT!!!!!!!!!! Thanks Roger. The workouts have been intense! I love it!
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Post by fit on Jun 14, 2009 7:32:59 GMT -5
Looks great- are you doing another show this year?
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Post by bigkat on Jun 15, 2009 19:06:57 GMT -5
6-15
Flat DB flye SSW/ Flat BB press 65 x 10 / 250 x 10 65 x 10 / 250x8
Incl bench SSW/ Cable flye 215 x 10 / 7 x 10 225 x 10 / 7x10
Seated cable press 9 x 14 drop 8x5
Preacher curl SSW/ Undergrip pulldown 110 x 10 / 200x10 110 x 10 / 200x10
High cable curl SSW/ BB curl 75 x 10 / 115 x 10 75 x 10 / 115 x 10
Conc curl 35 x 10 drop 30x6
BB wrist curl SSW/ Rope curl 135 x 10 / 90 x 10 135 x 10 / 90 x 10
Pinwheels 65 x 10 drop 55x5
walk 50 minutes
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Post by bigkat on Jun 15, 2009 19:07:38 GMT -5
Looks great- are you doing another show this year? Thanks Fit. I was thinking about October but now I am leaning more towards November.
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