Lifting

W/o chest

2011-02-01T21:18:00.000-05:00

kingsr Workout today was chest I hit heavy incline bench 225 x 10 & 315 325(w/ help) DBS next 130-140 and 150lbs 5-3-1 reps flat

Zercher's and squats

2011-01-24T20:37:00.000-05:00

Worked on Legs heavy squats and zercher's followed by Stiff Legged Deadlifts
Chest 2 morrow ...

Thursday tng Deads

2011-01-20T20:08:00.000-05:00

Heavy dead lifts
That's all I have to say... PR 550lbs raw
Blood sweat and chalk

Happy 16th Honey

2011-01-18T21:21:00.000-05:00

Today marks the beginning of working out blog once again although I do ramble viaq twitter all the time anyways on to the training
Chest today started with Incline Bench PR 325lbs 4 sets not counting warm up.
Moved to Flat and Decline same weights 4 sets. Lastly, hit 5-3-1 reps of 100, 110 and 125lbs dbs respectively and the finish myself I went on to do 3 drop sets of hammer strength machines

Today dead-lifting on a monday

2010-05-24T21:24:00.000-04:00

Today I went out and changed my program. Did Deads and super-setted w/ shrugs and box deads w/Bradford presses weight increased ea set 315lbs starting wt 12 reps and 90lbs incrase there after. Bench tomorrow

Board training and triceps

2010-02-02T15:12:00.000-05:00

2:47 PM on Feb. 2, 2010
"It does not matter how slowly you go so long as you do not stop."

Today, was ground hogs day and I realized I haven't shared lately lets see I am still power lifting and training hard today's quote is from a favorite of mine Confucius, I will be gone sound as the Army is going to train me some more so my blogs will be less but longer to cover time. So I have started changing my diet and added more cardio to my morning training sessions. Anyways we warmed up with 4 sets of regular bench press weight fluctuated fm 135lbs to 285lbs. Board press 3 boards 285lbs 3 sets of 3 and moved to 315lbs and up to 365lbs for 3 reps next dropped to 235lbs for 6 (wide).

Triceps (unusal but it is ground hog's day): started w/ 2 hand db ext 90-130lbs 6 reps each. Next went on to tricep rope pulls slow and strict form 25lbs -50lbs toped that off w/ some Hammer strength presses and a set of dips

end result smoked. Until tomorrow

Squats 20100118

2010-01-18T14:23:00.002-05:00

“The ability to convert ideas to things is the secret to outward success.”
Henry Ward Beecher

Squats today
135lbs -405lbs 4-6 reps (not including warm-up)
Hack squats 4 sets @225lbs – 405lbs
Hamstring curls 2 sets
Calf raises using hack squat 21’s 3 sets drop set 315lbs-135lbs

“The significance of a man is not in what he attains but in what he longs to attain.”
Kahlil Gibran

20100111

2010-01-11T19:39:00.002-05:00

"Striving for success without hard work is like trying to harvest where you haven't planted"

David Bly

Squats and Dead lifts 2

· Deep squats@ 135lbs, 225lbs X 10, 315lbs X 6, 405 X 6 (warm-ups not included)

· Squat and Dead lift Super set of 315lbs squat x 6 and 315lbs dead lift x 6 (3 sets of each and follow up w/ a drop set of 225lbs)

chest and biceps 2 day

2010-01-05T19:08:00.001-05:00

Cable crossovers 4 sets of 10

Flat Dumbbell Presses:
40, 50, 60 X 15 (3 sets)
70, 80, 90 X 12
100 X 8, 115 X 6, 125 X 4

Incline Dumbbell Presses:
40 X 15, 50 X 15, 60 X 12
125 X 4

Pec Deck
100 X 8, 120 X 8
140 X 6
Standing barbell curls 10, 20, 25, 45lbs respectively 6, 6, 4, 4 reps each
Running the Rack 20-40 slow zottman style curls 6 reps each at 5lb increments.
Seated ez curls 21’s 10lbs-25lbs

20091231 DL training

2009-12-31T19:30:00.001-05:00

“Commitment leads to action. Action brings your dream closer.”
Marcia Wieder

Dead lift : 4 @ 505 lbs and 3 @ 595lbs
Partials dead lift: 3 @ 405lbs 3 @ 495lbs and 2 @ 595lbs and 1 at 675lbs
Short heavy workout today also my tng partner Nancy hit 290lbs today for her PR of the year great job! And @ 51yrs young

Accessory Work

2009-12-22T13:43:00.000-05:00

“All who have accomplished great things have had a great aim, have fixed their gaze on a goal which was high, one which sometimes seemed impossible.”
Orison Swett Marden

3 sets of 10 Dips —Weighted or not I chose the weighted so 3 sets of 10 @ 45lbs, 90lbs and drop to 35lbs for as many as I can manage

3 sets of 4-6 reps Dumbbell Bench Press — not much to say about this one except PLEASE use a full range of motion with this. Hence the reason you are using dumbbells.

Same as the press Decline Flies- You have pushed the muscle now it’s time to pull it.

4 sets of 4-6 125lbs through 180lbs Standing Military Press: You need Strong shoulders to bench press. These are done to the front of the face.

10-12 reps of 3 sets Bradford Press — Just like the Military press standing up un-rack the weight and when you just get over your melon pull it, behind the back and repeat

3 sets of 21’s flat bench 7 low 7 middle and 7 full

"The secret of happiness is not in doing what one likes, but in liking what one does."
James M. Barrie

Squats and Dead lifts too

2009-12-21T14:24:00.002-05:00

“You never know what is enough, until you know what is more than enough.”
William Blake

Squats and Dead lifts too

•Deep squats@ 135lbs, 225lbs X 10, 315lbs X 6, 405 X 6 (warm-up not included)
•Squat and Dead lift lift Super set of 225lbs squat and 315lbs dead increase 3x to 285lbs squat and 495lbs dead lift for 4
•Front Squats 3 sets of 225-315lbs 4-6 reps each
•Bent over Rows (after some serious stretching) 3 sets of 25, 35 and 45lbs per side @ 4-6 reps each set.

“We can always choose to perceive things differently. You can focus on what's wrong in your life, or you can focus on what's right.”
Marianne Williamson

Morning confusion Triceps and Biceps

2009-12-21T09:54:00.000-05:00

Morning confusion Triceps and Biceps
9:54 AM on Dec. 21, 2009
No excellent soul is exempt from a mixture of madness.
- Aristotle

The muscle confunsion principle (weider principles) was in effect today. I was going into the GYM today and of course I planned squats but changed my mind today to rock the arms. I will hit the Legs this afternoon Heavy...

Anyways I started with flat skull crushers @ 35lbs per side - 45lbs and supersetted (SS) w/ seated db curls 25lbs each set I added 5lbs to each exercise.

7, 5 and 9 reps 7 2 hand curls (db) 5 alternating curls and 9 kickbacks 3 sets at 35lbs, 40lbs and 25lbs

close grip bench press @ 145lbs 3 sets of 10 SS w/ zercher curls

Standing triceps pull downs 3 sets @ 10-12 reps heavy 150lbs and up

standing bb curls add 10 each set slow and concentrated 3 sets

finished w/ running the rack started at 15lbs dbs and finished w/ 35lbs slow 10 reps each

Back x2 _ Dec. 17, 2009

2009-12-21T09:38:00.001-05:00

Back x2
2:39 PM on Dec. 17, 2009

“Our greatest glory is not in never falling, but in rising every time we fall.”

Confucius

Morning training

Dead lifting Goal: Form, focus and not fast.

From the floor- pyramid for warm up (SUMO)

225lbs X 10, 315lbs X 8, 405lbs X 6, 500lbs X 4, 605 X 2

Drop down 5 sets (conventional)

500 X 3, 405lbs x 4, 315lbs X 6

Stiff legged dead lifts

4 sets of 4-6 @ 225lbs

“Until you value yourself, you will not value your time. Until you value your time, you will not do anything with it.”

M. Scott Peck

Afternoon training

Lat pull downs w/ underhand grip wide @ 150-185lbs 4 sets of 4-6 reps

Close grip handle same weights same sets

Shrugs

225lbs, 315lbs 405lbs, 450lbs 4-6 reps each & 500lbs (2 reps)

Bent over Rows wide reverse grip 115lbs – 155lbs 4-6 reps slow

Lastly 1 arm dumbbell rows

120, 130, 140 and 150lbs 4-6 reps

Until Monday

4:56 PM on Dec. 15, 2009

2009-12-21T09:37:00.001-05:00

Chest training 20091215
4:56 PM on Dec. 15, 2009

“There is only one corner of the universe you can be certain of improving... and thats your own self.”
Aldous Huxley

CHEST WORKOUT

4-6 reps
extra wide grip @ 185lbs
4-6 reps @ 205lbs
@ 230lbs
@ 285lbs
@ 365lbs 2 reps

Decline DB presses super-setted (SS) w/ flies
75lbs – 125lbs 4 sets of 4-6 reps SS w/ 35lbs flies

Incline press and fly (super sets)
4-6 @ 100lbs – 125lbs presses (ss) w/ 35lbs flies
Pull-overs 4-6 reps 110-125lbs 3 sets
Peck deck 2 sets @ 125 and 135lbs respectively
Training hard but unfortunately no meet do to conflicting dates I will continue to work hard and set my PR (personal records) my goals are: a 700lbs Dead Lift and 500lbs squat and 400lbs bench

--
Train hard or why bother?
Stephen King

20091113....

2009-11-13T08:43:00.000-05:00

“First say to yourself what you would be; and then do what you have to do.”
Epictetus

Try this 2 to 3 times per week pick your weights based on your bodyweight (current bodyweight 215lbs)

Remember warm-ups * do not count as working sets
Stretch before each exercise to get ready

Standing Press 3 X 10-12 reps @ 140, 150, 175lbs
BB Curls 3 X 10-12 reps @ 100, 110 and 125lbs
Incline BB Press 3 X 10-12 @ 140, 190 and 6 @ 215lbs
BB Bent over rows 3 X 10-12 reps @ 140, 150 175lbs
*Squats *1 X 10 reps @ 140lbs followed by 1 set of pull-over’s using 100lbs plate
*1 X 10 reps @ 215lbs followed by 1 set of pull-over’s using 100lbs plate
1 X 20 reps @ 250lbs followed by 1 set of pull-over’s using 100lbs plate
Stiff Legged Dead-lifts 3X 10 reps @ 175lbs
Chin-ups, dips and decline sit-ups 3 cycles 1 minute rest between cycles (try for 12 reps)

I realize I said no workout today but I train instinctively. Have a great weekend

Deads 2 day 20091112

2009-11-12T15:23:00.001-05:00

“What we think determines what happens to us, so if we want to change our lives, we need to stretch our minds” Wayne Dyer

“You must first be a believer, if you would be an achiever." Unknown

Dead’s today

Dead lifts (85%): 1x2 @ 515lbs
Speed dead lifts (70%): 3x3 @ 425lbs (120 sec rest b/w sets)
Shrugs (65% of current): 3x5 @ 330lbs
Stiff-leg deadlight: 3x5 @ 315lbs
Bent over rows: 3x5 @ 225-275lbs
Arched back good mornings: 3x5 @ 225-315lbs
Underhand (reverse) wide grip lat pull downs: 3x5 @ 165lbs
Close grip pull downs 3x5 @ 165-205lbs

All lifts completed w/ chalk only no straps
All accessory work after DL’s 90-120 sec rest between sets

No training tomorrow except for PT. Squats Monday

Chest training today

2009-11-10T15:08:00.000-05:00

“The greatest barrier to success is the fear of failure.”
Sven Goran Eriksson

CHEST WORKOUT

4-6 Sets of 4-6 Reps Incline bench (excluding warm-up) @ 250-275lbs drop set to 225lbs of 6 reps extra wide grip

2-3 Sets of 4-6 Reps Flat db presses @ 120lbs-135lbs and drop to 125lbs

2-3 Sets 6-10 reps weighted dips @ 100lbs-180lbs

“Confidence is the most important single factor in this game, and no matter how great your natural talent, there is only one way to obtain and sustain it: work.”
Jack Nicklaus

Upper Back Tng 20091105

2009-11-06T10:36:00.001-05:00

“Success is not final, failure is not fatal: it is the courage to continue that counts.” Winston Churchill

Face Pulls
5 sets of 10-12 reps 20lbs (add 5lbs each set)

Bent over rows
Reverse grip 3 set @ 185lbs-225lbs 4-6 reps (excluding warm-up sets)

Close grip pull downs to the jugular 4 sets @ 125lb-165lbs 4-6 reps

Wide grip pull downs same as above 4 sets @ 105-165lbs 4-6reps

Face pulls seated to the jugular – 3 sets @ 25-50lbs 10-12 reps

1 Arm DB Rows - 3 sets of 6-10 reps 55lbs, 65lbs and 75lbs

Lastly Farmers walks 3 sessions of about 50 feet @ 120lbs

“Whatever course you decide upon, there is always someone to tell you that you are wrong. There are always difficulties arising which tempt you to believe that your critics are right. To map out a course of action and follow it to an end requires courage.” Ralph Waldo Emerson

Bench Training 20091103

2009-11-03T14:56:00.000-05:00

“Courage is the discovery that you may not win, and trying when you know you can lose.”

“There are no failures - just experiences and your reactions to them.”

Tom Krause

Flat Bench
275X6
315X1+3FR
285X4+1FR
275X4+1FR

Incline DB Press
130X4+2FR
120X6

Wolverine (low Pulley pull's (2 hands)
30X10
35X8
42.5X6
Drop Set @ 25X8

2009-11-02T16:07:00.000-05:00

“Each time we face our fear, we gain strength, courage, and confidence in the doing.” Author Unknown

Competition Squat
warm-up: 6 @ 205lbs (50%max), 4 @ 260lbs (65% max)
work sets: 7x2 @ 305lbs (75% max), 1 @ 325lbs (80% max)

Paused Competition Squat
warm-up: 6 @ 205lbs (50% max), 5 @ 265lbs (65% max)
work sets: 2x3 @ 270lbs (67% max)

Front Squat
warm-up: 6 @ 205lbs (50% max), 5 @ 250lbs (60% max)
work sets: 4x2 @ 300lbs (75% max)

Leg Curl
warm-up: 1x10
work sets: 4x6

Chest Training 20091027

2009-10-27T14:51:00.000-04:00

“I can accept failure, everyone fails at something. But I can't accept not trying.”
Michael Jordan

"Playing it safe is not playing."
Author Unknown

CHEST WORKOUT

Warm-up: 2 Sets of 10 reps BB Floor Presses @ 225lbs
Working Sets: 3 Sets of BB Floor Presses 6-10 reps @ 245, 275 and 305lbs
Incline DB Presses 6-10 reps @ 110lbs, 120lbs and 130lbs
Lastly drop to 110lbs for 10 reps
Decline BB Presses 6-10 reps @ 245lbs, 275lbs and drop to 225lbs

20091013 Bench training wide grip

2009-10-13T17:13:00.001-04:00

"In each of us are places where we have never gone. Only by pressing the limits do you ever find them."
Dr. Joyce Brothers

Bench Training (wide grip)
2 working set’s 135lbs X10, 225lbs X 10 Sets of 3 (Wider grip)
275lbs X 10, 305lbs X 6 (2 forced reps) drop back to 275lbs X 6 (1 forced rep)
Assistance work
Incline DB Press (30 degrees)
1 set X 6 reps (110lbs) and 1 set of 120lbs X 6 (2 forced reps)
Low Cable pull
3 sets of 8

"Believe in your strength and vision. Learn to repeat to yourself, 'it all depends on me.” Andre Gide

Quest for 605lbs DL

2009-10-01T13:33:00.001-04:00

“By persisting in your path, though you forfeit the little, you gain the great.”
Ralph Waldo Emerson

DL Current MAX in COMP (20090911) 505lbs desired lift after 10 weeks 605lbs

Week 1 (2 on 1 off 2 on split)

• Deadlift (75%): 1x2 @ 455 lbs
• Speed deadlift (60%): 8x3 @ 365 lbs (90 sec rest b/w sets)
• Super set (rest 90sec between exercises, 2-3 minutes between circuits):
 Close-grip lat pull downs: 8 reps @ 165lbs
 Arched back good mornings: 8 reps @ 135lbs

Squats

2009-09-28T13:31:00.001-04:00

“When the goal is in sight, all your physical pain disappears, and your mental determination shall carry you the rest of the way.”
Trey Patty

Squats

• 3 warm up sets pyramid up
• Deep squats 225 X 12, 315 X 6, 425 X 4
• Pin set at high level (15) for rack squats 405, 505, 605lbs
• 315lbs X 6 deep reps
• Calves 205lbs-245lbs - 21’s (7 toes in,7 heels in & 7 wide)

“Age is no barrier. It's a limitation you put on your mind.”
Author Unknown

Ham training

2009-09-24T13:57:00.000-04:00

“Success is achieved by developing our strengths, not by eliminating our weaknesses”
Marilyn vos Savant

Stiff Legged Dead-lifts
12 X 135, 12 X 225, 12 X 345, 8 X 455 and lastly 2 545lbs
Rest was about 1 minute in-between sets
Finisher
Standing Leg curls
5 X 12,10, 8, 6, 6 weight increase ea set
Hyper-extensions 2 sets of 12

“He who gains a victory over other men is strong; but he who gains a victory over himself is all powerful.”
Lao Tzu

Squats Go Deep!!

2009-09-21T16:51:00.002-04:00

Squats

“Wisdom is something that you gain from experience.
You get by trying until your body and mind aches from fatigue.
It can't be gotten by throwing a net over life to try to get it."
Author Unknown

• 3 warm up sets pyramid up
• Deep squats 230 X 12, 350 X 6, 445 X 4 Last 520lbs a little higher than others but a good set of 4
• Deeper squats working on form started with 135 for a set of 12 then 225lbs for 10 and finished w/ 315lbs for 8
• Front Squats 225lbs-315lbs
• Finisher of the day1 set of 20 rep squats deep at 235lbs

"If the game weren't challenging everyone would do it. The challenge is what makes it great."
Author Unknown

Triceps thursday

2009-09-17T17:28:00.001-04:00

All life is an experiment. The more experiments you make the better.
Ralph Waldo Emerson

Triceps

Close grip bench press
5 sets of 6 (rest 1 minute) 135-315lbs

1 arm triceps extension
5 sets of 6 20-50lbs SS w/ seated Kickbacks

Decline Triceps EZ skull
4 sets Heavy

Triceps pull-down
5 sets of 5

Incline reverse bench
135/225/315 4-6 reps

deads 20090916

2009-09-16T14:30:00.001-04:00

“We are what we think. All that we are arises with our thoughts. With our thoughts, we make the world.”
Buddha

Dead lifting today

From the rack knee level on a platform-conventional
225lbs X 12, 335lbs X 6, 415lbs X 6, 495lbs X 4, 545lbs X 4
(sumo style) Singles PR 505lbs X 1. 555lbs 595lbs failed! Dropped to 445lbs and did 4 reps

Close grip pull downs 3 sets of 12
Wide grip pulls 3 sets of 10

From the floor-
225lbs X 10, 315lbs X 6, 445lbs X 6, 505lbs X 2

Finished w/ stretches

Chest 2 day 20090915

2009-09-15T16:51:00.000-04:00

“The greater the difficulty, the more the glory in surmounting it.”
Epicurus

CHEST WORKOUT

Incline db press (first set 10-12 reps) 4 sets reps of 4-6 as weight gets heavier and follow w/ fly’s at a 25% weight bench set at 30 degrees! (the perfect angle to hit upper chest without "too much" mid-chest OR shoulders?)

Decline Db press 105lbs, 115lbs and 135lbs. Followed by fly’s light weight
Flat bench presses competition style: 135lbs for 12 reps, 225lbs for 10 reps and 315lbs for 4 and finish w/ 345lbs single

Finisher w/ pec deck 4 sets weight varied

090914 Squats

2009-09-14T14:54:00.000-04:00

"Success or failure in life depends on the quality of your thoughts. Master the art of thought and your dreams will become your reality."
Hooman Hamzehloui

Squats today after a morning walk of 9 holes up and down hills. My quads are still feeling this weekend’s contest.

So my goal is to go down a weight class and add more lbs to my total.

Squats
Warm-up w/ 195lbs
2 sets of 225 X 10 reps (focusing on the depth of the Squat)
1 set of 315 X 6
1 set of 405 X 4 (deep)

Front Squats using a snatch grip to save my shoulders
Again focusing on the depth of the motion started with
135lbs X 10
185lbs X 10
225lbs X 6

Lastly I did slow set of leg presses not counting the sled weight started w/
400lbs X 10
500lbs X 6
And finished w/ 700lbs X 4

Light set of calves w/ 400lbs followed

"If the game weren't challenging everyone would do it. The challenge is what makes it great."
Author Unknown

Squats 2 day

2009-08-31T15:13:00.000-04:00

“I can accept failure, everyone fails at something. But I can't accept not trying.”
Michael Jordan

Squats

Singlet, Knee sleeves and flat shoes today's goal was 405lbs for 2 (good form and qualified lift)
3 warm up sets without any assistance gear 225lbs x 10, 315lbs x 10 & 375lbs x 4

Next working sets tried 405lbs 2 w/out belt and knee sleeves. 3 more sets of 2 @ 435lbs and dropped to 405lbs X 4

Lastly, calves training 3 sets of 21's (7 w/ toes pointed in, 7 with heels in and toes out and 7 wide)

“Life can be pulled by goals just as surely as it can be pushed by drives.”
Viktor E. Frankl

615

2009-08-28T15:19:00.003-04:00

“You cannot plough a field by turning it over in your mind.”
Unknown
Dead lifting Goal: Form, focus and not fast.

From the floor- pyramid for warm up
225lbs X 10, 315lbs X 8, 405lbs X 6, all conventional

Triples 5 sets all sumo
445 X 3, 495 x 2, 505 X 1, 545 X 1 and 605lbs X1 and PR 615lbs (w assist)

Hyper-extensions 3 sets
“First say to yourself what you would be, then do what you have to do.”
Epictetus

615

2009-08-28T15:19:00.001-04:00

SQUATS

2009-08-24T16:55:00.000-04:00

“Eat, lift, rest and repeat.” Squats today

"You cannot dream yourself into a character; you must hammer and forge one for yourself."
James Froude

So it’s time to get focused I have my singlet, wraps and flat shoes today's goal was 405lbs for 4 (good form and qualified)
3 warm up sets without any assistance gear 135lbs x 10, 225lbs x 8 & 315lbs x 6

Next working sets tried 465lbs got 3 w/ belt and knee wraps and assist by Russ. Dropped to 405lbs did 6 reps
365lbs 6 reps 3895lbs (without wraps 3 reps back up to 405lbs 3 reps. Need to work on focus and form so I can get over 405lbs on meet day.

Finished this training w/ 225lbs close stance 10 reps pausing at the bottom and exploding up to starting position.

Lastly, calves training 3 sets of 21's (7 w/ toes pointed in, 7 with heels in and toes out and 7 wide)

deads

2009-08-20T14:03:00.000-04:00

Impossible things are simply those which so far have never been done.
- Elbert Hubbard

“There's nothing "sexy" about the deadlift... Its tough, its
brutal and its not particularly fun to train with because
its so damn hard.”

http://www.oldtimestrongman.com/blog/2009/08/mr-deadlift.html

Train hard
John Wood

Dead lifting today no accessory work.
Goal: Form, focus and not fast.

From the floor- pyramid for warm up and go w/ 4-6 reps after
225lbs X 10, 315lbs X 10, 405lbs X 6, and up then go back down
405 X 4, 455 X 4, 495 x 2, 505 X 1, 545 X 1 and 585lbs X1 (w/ assist)

Next week will focus on Monday, Wednesday and Friday for 3 core lifts.

bench training

2009-08-19T16:37:00.002-04:00

You are never given a wish without also being given the power to make it come true. You may have to work for it, however.
Richard Bach

Bench Training today was great I increased my lifts in the bench and it felt awesome. I have to work as hard or harder on all three lifts to post a high total. I used power-lifting belt for more support.
Warm-up w/ pyramids of the bar up to 315lbs 10 reps each.
Board presses w/ a starting weight of 365lbs x 6, 375lbs x 5 and 405lbs x 4
Finished w/ regular flat bench 3 sets of 335lbs, 315lbs and 295lbs sets of 6, 8 and 10
Accessory work was pec deck 3 sets of 10-12 reps and decline flys for 3 sets of 12.
Dead lifts tomorrow

Legs today..

2009-08-17T14:01:00.001-04:00

There are no failures - just experiences and your reactions to them.”

Tom Krause

Training for a meet? I am trying to determine if I am ready to rock. Will keep you informed.

Squats

· 3 warm up sets pyramid up

· 4-5 sets 4 reps with about 405lbs-385lbs 2x

· 1 assistance exercise (7 toes in, 7 heels in, 7 wide sets 21 reps) targeting calves

Training will be 3 days this week Monday, Wednesday and Thursday

“If you're respectful by habit,

constantly honoring the worthy,

four things increase:

long life, beauty,

happiness, strength.”

Buddha

This morning walked hills for 45 minutes today.

Back tng

2009-08-13T14:48:00.000-04:00

"He who has a why to live for can bear almost any how."
Friedrich Nietzsche

As we advance in life it becomes more and more difficult, but in fighting the difficulties the inmost strength of the heart is developed.
Vincent Van Gogh

BACK
Face pulls – 3 sets of 10-12 reps
Cable Rows - 3 sets of 10-12 reps
LATS
Front Pulldowns or Chins
3 sets of 10-12 reps
supersetted with
Stiff-arm Pulldowns - 3 sets of 10-12 reps
Barbell or DB Pullovers (or Pullover machine)
3 sets of 10-12 reps
TRAPS
Barbell rev shrugs (hold BB overhead and shrug)
- 3 sets of 10-12 reps
Lateral raise shrug - 3 sets of 10 reps

Exercise Notes:
Face pulls - The face pull may be the most underrated exercise in all of strength training. It falls into the horizontal pull category, but where rows potentially promote a downward scapular rotation syndrome and internal rotation of the shoulder joint, the face pull can do just the opposite.
Because the shoulder is either flexed or abducted 90 degrees throughout the face pull, the scapula is in upward rotation to some degree. Right away this gives us greater activation of the upward rotators, especially the upper and lower trapezius. The upward rotation offsets the pull of the downward rotators and helps prevent the development of the downward rotation dominant imbalance. Now let's look at face pull performance. Traditionally, the face pull is performed with a rope handle or strap and a pronated grip.

Cable Rows - Instead of using the "V" attachment, use two regular handle grips (from a cable machine) and focus on squeezing the scapulae at the end of the pull backwards. In the forward stretch, don't let your arms go completely straight (in other words, don't let the elbows lock), which will keep the tension on the midback

Front Pulldowns - Use a neutral (palms facing each other) grip and don't let your arms lock out at the top of the movement. Focus on the lats doing the work

Stiff-Arm Pulldowns - Done standing, with a regular pulldown bar. Use a shoulder width or slightly narrower grip. I like to lean a forward into this exercise and focus on making the lats and scapulae do the work. The arms are like levers. You will probably use a lighter weight (I currently use between 35 and 65lbs)

Barbell or DB Pullovers - Though this is thought of a chest exercise, I feel it more in my lats, so I've included it here.

Shrugs - The Only Shrugs You Haven't Done Before! One of the common findings in a downwardly rotated scapula is a lengthened upper trapezius. In this situation, the excessive length makes the upper trap weak and a less than effective upward rotator of the scapula. Ineffective upward rotation of the scapula, especially with overhead movements, is a recipe for rotator cuff injury. The obvious fix would be to address the weakness with some form of shrugging movement to strengthen the upper trapezius and improve the upward rotation function. There's just one catch: the typical barbell or dumbbell shrug may make the situation worse. A shrug with the arms at the sides will certainly activate the upper trapezius; however it also strongly recruits the levator scapulae and the rhomboids, the downward scapular rotators. This feeds the imbalance causing the downward scapular rotation dominance. The answer is to perform a shrugging movement with the scapulae in an upwardly rotated position with the overhead shrug. Now if you have or have had shoulder problems resulting in pain, the overhead shrug may be problematic. In this case, the next best exercise is scaption with a shrug.

Scaption is essentially a thumb-side up, dumbbell lateral raise in the plane of the scapula. The plane of the scapula is about 30 degrees or so in front of a lateral raise performed straight out to the side of the body. Rest Intervals: I generally don't time my rest intervals exactly, but probably take between 35 - 60 seconds. If I'm working with someone else, we go right after each other is finished, so this is a guess.

board presses

2009-08-12T14:35:00.000-04:00

“Nothing is so strong as gentleness, and nothing is so gentle as true strength.”
St. Francis De Sales

“It is not because things are difficult that we do not dare, it is because we do not dare that they are difficult.”
Seneca

Bench, Bench and more Bench..
Started today w/ flat bench which I usually don’t do (I am a strictly dumb bell kind of guy)
Flat Bench 12 reps of 135, 185, 10 reps @ 225lbs 8 reps @ 285lbs and 4 @ 315lbs and 4 @ 345lbs
Next we did a thing called board presses, as you all know I am training and helping a friend with his training for a power lifting meet. So since I was new to this board pressing I started with 315lbs for 6 and went up slowly with breaks in between sets to 395lbs for 4 (with help on the last rep). I will feel this tomorrow. Russell is about 20lbs heavier on his weights but I held my own being 20lbs lighter than him.
We next moved on to reverse grip bench for 3 sets of 185lbs, 225lbs (2x) for 6 reps each. Next, came close grip bench 3 sets of 225lbs.
Lastly we had to add some dumb bells and we decided on decline press and fly’s (super set) @ 110lbs, 120lbs for 4-6 reps and fly’s of 45lbs.

Dead lifting Heavy

2009-08-06T14:44:00.000-04:00

Let me tell you the secret that has led me to my goal. My strength lies solely in my tenacity. Louis Pasteur

We find no real satisfaction or happiness in life without obstacles to conquer and goals to achieve. Maxwell Maltz,

This morning we did Tabata style training: 20 sec’s of reps w/ 10 second rest 8 times. Equipment used for Training was sledgehammers, dumb bells and 2 big tires and sandbags. 3 stations 1) started w/ sledgehammer tire slams and followed w/ tire flips to a point and back. 2) Did push-ups with dbs and hammer curls. 3) Farmers carry’s w/ sandbags working on grip. Once all went through the stations 3 times attached a chain to one tire and dragged it around the parking lot.

Dead lifting today

What’s a Dead lift? Pull the barbell from the floor with both hands until your body is fully extended. Dead lift by pushing from the heels, and bringing your hips forward. Not by pulling with your lower back.

From the floor-
135lbs X 12, 225lbs X 10, 315lbs X 10, 405lbs X 6, 455lbs X 6, 475lbs X 4 went up to 505lbs X 1 (with assist) down to 405lbs X 4, 315lbs X 6 and 225lbs X 6.

From the rack knee level on a platform-
315lbs X 6, 405lbs X 6, 495lbs X 4, 545lbs X 4 (Shrugged it also for 4)
PR 495lbs X 1.

T-Bar Rows
100lbs X 6, 200lbs X 4, 300lbs X 4

arms today

2009-08-05T16:34:00.000-04:00

"You, too, can determine what you want. You can decide on your major objectives, targets, aims, and destination."
W. Clement Stone

"It is in the small decisions you and I make every day that create our destiny."
Anthony Robbins

BICEPS & TRICEPS

Close Grip Bench 4 sets of 6-10 reps (PR 335lbs 4 reps)
Standing Barbell curls 5 sets of 4-6 reps (did to warm-up sets first)
Triceps db extensions 1 handed 3 sets 4-6 reps
Skull crushers (decline Bench) 4 sets of 6-10 reps weight increased each set
Preacher curls 4 sets
Two-hand db ext seated 100, 115 and 130lbs dbs used
Incline two db curls 3 sets of 10 slow and squeeze at the top

Tuesday chest tng and morning pt

2009-08-04T15:44:00.002-04:00

"The human body was designed to walk, run or stop; it wasn't built for coasting."
Cullen Hightower

"It is exercise alone that supports the spirits, and keeps the mind in vigor."
Cicero

So this morning I brought friday training to tuesday quick inventory 2 sledgehammers three sets of dumb-bells 2 big tires and chains lastly sandbags. Workout ensued!

CHEST WORKOUT

4 to 5 sets reps of 10-12 and drop to 4-6 as weight gets heavier

2 sets of weighted Dips to warm up

Incline Db press after warm-up - 105lbs, 115lbs and 135lbs (3 @ 150lbs). So what's the perfect angle to hit upper chest without "too much" mid-chest OR shoulders? 30 degrees!

Flat bench presses hang your head off the bench and tuck your chin to put more emphasis on the neck - 85lbs, 95lbs & 105lbs. Follow this up with Db pull over’s. Last but not least Decline Db press flies (super-setted). Low cable cross over’s to eye level

Triceps thursday

2009-07-30T16:07:00.000-04:00

"The sweaty players in the game of life always have more fun than the supercilious spectators."
William Feather

"The limits of your strength are unknown until they are tested. It is in that moment that you'll realize there are no bounds."
Kimberly A. Gamble

Triceps & a little biceps

Started w/ weighted dips added 45lbs ea set of 6-10 reps finished w/ 135lb in plates.
Lying decline French press or skull crushers 4 sets of with the King of Biceps curls first set with 45lbs and then drop set to 25lbs plates and a 10lb on each side. The idea is to using different size plates thereby causing different angles. Next on to reverse grip bench 225 x 10 2 sets and 1 set of 315lbs for 6 reps today Nancy hit 135lbs w/ a spot excellent job! Cable work different handles and grips used for 100 reps at various weights. Standing triceps extensions add 10lbs each set finished w/ 45lbs on each side. Bicep time standing barbell curls 115lbs for 10 reps 125lbs for 10 reps and finish w/ 135lbs for 6-10 reps.

back training 2 day no DL's

2009-07-29T14:18:00.003-04:00

“First say to yourself what you would be; and then do what you have to do.”
Epictetus

“Be not afraid of life. Believe that life is worth living and your belief will help create the fact."

William James

Abs (90 sec's between sets)

Decline situps w/ weight 3 sets

Bench raises, this is where you lay on a flat bench and hold a db in between your feet an do leg lifts, 3 sets

Hanging leg raises, knees up until thighs are parallel 3 sets

On to the workout

Reverse pull downs 3 sets of 10 reps

T-bar Rows 4 sets of 6-10 reps (got 300lbs on these and Nanc's, new member on here got 145lbs :)

Bent over rows (reverse grip) 3 sets of 6-10 reps

One arm db rows, I used 130lbs, 140lbs and 150lbs 3 sets of 6-10 reps

seated cable rows close grip handle 3 sets of 12 reps.

v/r

Stephen

Chest Tng TUES

2009-07-28T16:58:00.001-04:00

"The ultimate motivator is defeat. Once you are defeated, you have nowhere to go except the top."

Author Unknown

"Effort only fully releases its reward after a person refuses to quit."Napoleon Hill

"If you focus on results, you will never change. If you focus on change, you will get results."--- Jack Dixon

CHEST WORKOUT

* All sets are 3 all reps 10-14 and weight increase’s ea set

Incline Db press after warm-up - 100lbs, 115lbs and 130lbs. Flat bench presses hang your head off the bench and tuck your chin to put more emphasis on the neck - 85lbs, 95lbs & 105lbs. Follow this up with Db pull over’s. Next bodyweight dips and lastly decline bench press

* Do two warm-up sets before your first set of presses.

Wheels for Monday

2009-07-27T14:44:00.000-04:00

“In order to succeed, your desire for success should be greater than your fear of failure.” Bill Cosby
It's not what you look at that matters, it's what you see. Henry David Thoreau

Leg extensions 3 X 12 (bodyweight used)
Squats (starting from the bottom and driving up) 5 X 4-6
PR 545lbs 1 rep max (Nancy got 185lbs J)
Front Squats 5 sets of 4-6 reps 245lbs-335lbs
Leg press (Heavy) 4 X 4-6 reps (PR 1018lbs)
I’ll hit calves tomorrow and chest…
later

Traps and shoulders

2009-07-23T16:44:00.002-04:00

"The greatest regrets in our lives Are the risks we did not take. If you think something will make you happy, go for it.Remember that you pass this way only once!"
Author Unknown

Having squatted and completing all other big muscle groups this week I wanted to focus on the traps and shoulders. So we started w/ upright rows 4 sets of 7 wide and 7 close. Next shrugs 2 warm-up sets (not counted). 4 sets of increased weight sets not wraps just hands and chalk. PR today 525lbs for 1 rep. There was no rush with these shrugs and breaks in between. Today Nancy hit a awesome PR of 185lbs for 4 reps of course I was there to motivate here. We next added some of the farmers walks and more shrugs this time they were wide stance and hands inside (Sumo style). 3 walks to and from a point both Nancy and I each went up in weight she used 60lbs dbs and I went to 115lbs. Lastly I did a little more shrugs using heavy dbs and running the rack (my fav) from 115lbs - 135lbs. Then on to seated shrugs 3 sets of 10 and then went on to do seated shoulder presses for 3 sets of 6 reps.

As for golf yesterday it was a wash literally as it rained and I only got 4 holes in....rain check hopefully tomorrow.

Effort and training

2009-07-21T17:12:00.000-04:00

Success is dependent on effort. Sophocles
Effort
An exertion of strength or power, whether physical or mental, in performing an act or aiming at an object; more or less strenuous endeavor; struggle directed to the accomplishment of an object; as, an effort to scale a wall.

Training today I decided to do some hills this morning so I used the golf course and did 9 holes or should I say hills. This afternoon I planned on doing light chest exercises as yesterday’s training was a little rough but I went ahead and did both Chest and Back (although this frowned upon I did it anyway J). We started w/ Incline press and did 12-10-8-6 wide reps increasing weight each set. Next was a back exercise, you see how this is going push and pull, T bar rows same reps as above. Chest decline press then Back dead lifts. So to finish this off did some low cable pulls and decline db press (2 sets of 105lbs and 115lbs respectively) once we finished these presses we did a fly immediately after.
Will repeat Mondays training tomorrow

Strength training

2009-07-20T14:23:00.001-04:00

“Strengthen your abilities by helping others strengthen theirs."

S. Ozdemir

“Obstacles are put in our way to see if we really want somethingor we just thought we did."Author Unknown

Try these 2-3 times per week: M W F
Remember warm-ups do not count on sets

Standing Press 3 x 10-12 reps
BB Curls 3 x 10-12 reps
(Incline or Decline) Bench press 3 x 10-12 reps
Barbell bent over rowing 3 x 10-12 reps

Squats 1 x 10 (light warm-up)
1 x 10 (heavier warm-up)
Twenty rep time: 1 x 20 (heavy set)

Light breathing pullovers after each set of squats — 1 set of 20 reps
Stiff legged Dead-lifts - 3 sets of 10-12 reps
Chin ups, dips and decline sit-ups (3 tri-sets 1 minute between each set)

TGIF

2009-07-17T13:29:00.000-04:00

Nature does not hurry, yet everything is accomplished. Lao Tzu

Today we will call training “pot-luck”
Started w/ forearms and triceps
4 sets of wrist curls and wrist rollers (get a thick handle stick or dowel and attach a rope and a clip to put weight at the end and roll it up and down) 4 X 4-6 reps
Next did wrist curls w/ BB adding weight each set did 4 sets super-setted w/ reverse curls on the ez curl bar.
Face pulls and neck harness
A face pull is done by attaching a rope to a high pulley or low pulley pull the weight to your face and try to squeeze your shoulder blades together. This is a good exercise for traps and upper back. As far as neck, we use my personal harness and add weight to it each set. Today I was able to actually do a 100lbs plate. Lastly, did 4 sets of wide grip up right rows and top it off w/ reverse cable push downs for the triceps. Overall this week strength is up and my weight or body fat is going down.

Big Tires, 4 sledgehammers and some dbs

2009-07-17T08:52:00.000-04:00

"What would life be if we had no courage to attempt anything?"Vincent van Gogh

So this morning was my time to keep it up a notch. First we did the usual 20 slams and flip the tire to a stopping point squat thrust 10 reps and flip the tire back and to top it off farmers walk around the parking lot.

But I had to keep it challenging. Today I decided we would do a type of obtacle course. So I set it up like this we farmers waled to a about 40 yds and then flipped the tire at the next station for about 40 yds got to the next station slammed the tire w/ sledgehammer present for 20 slams (10 each hand) picked up a banded sprinted 30yds and did 20 hammer curls with the exercise band carried to the half-way point. Lastly you went back through the course in reverse. In between this session I had them walk around the parking lot with a set of dbs and do push-ups.
until this afternoon training

Running the rack; chest training

2009-07-16T13:32:00.000-04:00

So what is running the rack. It means find a good starting set of dbs and press them for 12 reps. Now grab the next wt about a 10lb increase and repeat until you get to your stopping point. I ran it something like this today:

40lbs x 12

50lbs x 12

60lbs x 12

70lbs x 12

80lbs x 10

90lbs x 8

100lbs x 6

110lbs x 4

115lbs x 4

125lbs x 4

130lbs x 4

140lbs x 4 (help @ elbows needed)

150lbs x 2

next incline press started with 50lbs dbs and went to 110lbs. This is an excellent way to get your chest workout a boost. I know I was suppose to let Nancy run this session but I had the reins. We next did a cable cross-over running the rack on the machine. To finish this workout we did decline flyes on the low cable postion to squeeze the muscle.

Shoulders and Arms...smoker

2009-07-15T15:52:00.001-04:00

Shoulders and Arms!!
1:53 PM on Jul. 15, 2009

" It is not important as to how many times you have fallen, but it is important as to how soon you have risen up to the challenge."

Author Unknown

SHOULDERS
Overhead Press (3-4x8)super-setted with Sidearm Lateral Raise (3-4x12)

BICEPS & TRICEPS TRI-SETSBent Bar Curl (3-4x8-12)tri-setted withClose Grip Bench Press (3-4x10-12)and Lying Triceps Extension (3-4x10-12)
Zottman Dumbbell Curl (3-4x8-10)super-setted withDips (4x12)andPulley Pushdowns (4x12) super-setted with rope pulls

Exercise Advice: Zottman db explained: Standing up with your back straight, grab a dumbbell in each hand. As you simultaneously begin to curl the dumbbells upward, rotate your hands to be in an underhanded grip position. When you reach the top of the movement and are ready to return to the start position, slowly rotate your wrists prior to descending so that your palms now are facing outward. Return to the start position and repeat.
Chest tomorrow
Later

Back Training today

2009-07-14T14:42:00.002-04:00

Workout today

Back (all but dead-lifts)
Started with a wide grip pull down did 5 sets of these (not counting warm-up) 4-6 reps
Bent over rows 4 sets of heavy (225lbs) 4-6 reps. Shrugs chalk only (working grip) Heavy 225-445lbs 4-6 reps each. face pulls 4 sets @ 4-6 reps. Seated rows 100-220lbs 4-6 reps..

K Later

Wheels going low....

2009-07-13T13:50:00.002-04:00

" The goal is not to limit the losses, But to maximize the risks."

Author Unknown

Wisdom is something that you gain from experience. You get by trying until your body and mind aches from fatigue. It can't be gotten by throwing a net over life to try to get it."Author Unknown

This morning did about 4 miles of walking hills. This afternoon: Legs again its Monday and you know everyone works Chest on Monday so the rack is free.
Anyways after a long weekend we are ready and refreshed.

Wheels - Legs
Start at the bottom of the position and drive on (add weight after each set)
5 X 4-6 reps (not including warm-up sets) starting weight 135lbs deep position- Last set 365lbs for 6 reps
Next went on to lower the weight to 135lbs - 225lbs and went as low as I could go for 10 reps 3 sets of these; also my partner hit 135lbs on here squat for 6 and 4 reps of 155lbs excellent job Nancy.
Leg press with toes hanging over or at the top of the plate as high as you can go. We started w/ 200lbs on the press slow and deep.
4 sets 4-6 reps (Heavy) Not counting the sled weight went to 1000lbs on the sled for 4 reps. Nancy went to 400lbs with the weight.
Front squats
4 sets of 4-6 reps (hit 315lbs for 3 couldn't get 4)
4 sets 4-6 reps Standing single leg curls
Finally we hit calves using the machine and concentrating on getting on the toes weight varied but form was key...7-7-7 (7 toes together, 7 wide and 7 wide)

AM and the workout today

2009-07-10T14:32:00.002-04:00

Nothing will come of nothing. Dare mighty things."Shakespeare
" The power you need exists in the noble blood in your veins."Mustafa Kemal Ataturk
This AM @ about 0630 I set the course for my guys which included Tires - sledgehammers, Dumbbells and Sandbags.
Started with tabata style ( 8 times of 20 seconds exercise w/ 10 second rest) Squat thrust (meaning squating down to the tire and pushing your dbs up after you rise from the squat. Next 20 slams of the tire. Flip the tire down to stopping point 20 squats with sledgehammer in on hand infront. Flip tire back to starting position. While waiting pushups and tricep extensions w/ dbs or db swings. Once all went through had a flip race with two groups. Excellent effort by all
This Afternoon
I know you look at this and say neck training. Well I gotta tell ya if you have ever been or are currently in the Military you know exactly why. Anyways started with my harness and added weight tell it was not able to move.
Neck harness: 5 X 10, 25, 50, 75 (for 2 sets of 6 reps) a loss exercise but it does the work.
Face pulls from high and low pulley (use a rope and pull up or down to face putting emphasis on pulling the shoulders together during the motion)
Face pulls high and low: 5 X 4-6 each
Upright rows wide Super setted with front Db raises: 5 sets of 4-6 reps
Front military press: 5 X 4-6 reps
Shrugs: 5 sets add weight each set started w/ 225lbs and PR today of 535lbs for 2 reps
Standing press: 5 x 4-6 reps 135, 165, 195lbs (2x)
cable shoulder raises: 5 x 4-6 reps
Overall good week of training until monday.
later
one more:
"You can make things happen, or you can make excuses; but you cannot do both at the same time."
Author Unknown

Guns and Shoes revisited

2009-07-09T14:02:00.001-04:00

Success is not final, failure is not fatal: it is the courage to continue that counts.-

Winston Churchill

Guns and shoes or Biceps and triceps also forearm training total arm...

Started with the King of Biceps curls\\ Standing bar curls 5 x 4-6 reps Super setted w/ standing triceps ext (add 10lbs each set). Triceps rope pull downs SS w/ seated incline db curls. Close grip push downs SS w/ hammer curls. Close-grip bench presses 4 sets @ 225lbs 4-6 reps. Forearm training add 10lbs each set 5 x 4-6 reps. Reverse curls standing 5 X 4-6 reps. Finisher machine curls 10 x 10 (100 reps)

Shoulders tomorrow.

Chest push and pull training

2009-07-08T13:46:00.000-04:00

" To try and fail is but to learn; To fail to try is to suffer the inestimable value of what might have been."

Author Unknown

So today is chest I will use the push pull method of lifting concentrating on muscle being used.

Cable crossovers (first set of 20 is a warm-up not counted) 5 X 4-6
Decline Dumbbell presses Super- setted w/ flyes 5 X 4-6
(wide grip) PR 120lbs db’s for 6 reps
Incline machine presses 10 X 10
Weighted dips on Parallel bars 5 X 4-6 (45lb, 2 sets w/ 100 lbs)
Decline bench Cable crossovers 5 X 4-6 (first set of 20 is a warm-up)

Later
Train to maintain. Focus on your goal..

Back 2 day

2009-07-07T14:04:00.001-04:00

" With tenacity, audacity, and simplicity thou shall overcome."Author Unknown

Usually I go w/ chest training but in sticking w/ the muscle confusion principle (weider) I decided to do the opposite and that means back or dead-lifting.
I usually do sumo dead lifts as they seem to work my whole body and not my lower back but to change it up I went conventional and slow light to feel the weight.
warm up 135lbs X 10 and 185lbs X 10
5 sets of 5 225lbs - 405lbs
I failed to get 505lbs today so I set my goal no wraps just chalk and a good stance. Anyways next I went right into shrugs of 225lbs x 10 and increased up to 405lbs it felt pretty good. Once we finished these went on to the pull-downs close and wide grip used (8, 6 and 4 reps). Finished w/ 1 arm DB pulls got 150lbs for 6 reps 2x so overall it went well. I also got my partner who is about 10 years my senior to get her bodyweight on pull downs today (excellent job Nancy).

Squats and rest pause plus

2009-07-02T14:38:00.001-04:00

So today was a different training way all together! I had planned that I would put emphasis on different angles and starting positions. Of course I started w/ legs, if you have been following my training I am always working on Squats, dead-lifts and bench, I started at the lowered position instead of squatting down.

First, you get a squat rack and determine how low you go set the bars or pins at that level and drive up from this position. The key is to rest between sets at least 1 minute.

3 sets of 10 increase the weight each set PR 315lbs of and I SS w/ farmers walk between squats.

So that was different and my partner and I felt it next we did 3 sets of shoulder presses standing. Followed this w/ BB curls (wide grip 3 sets of 4-6 reps (PR 135lbs for 6 reps) and calve raises we do 21's here (7 w/ toes pointed in, 7 w/ heels together and last 7 wide..

3 times the muscle groups

2009-07-01T14:18:00.000-04:00

Today’s training was variety driven:

Shoulders, triceps and back a trio of muscle groups all from the hip.
Shoulders and triceps SS
Seated raises SS w/ shoulder presses
4 x 4-6
Added some skull crushers for good measure w/ about 125lbs on the EZ curl bar these are actually called lying French press but skull crusher sounds some much better.
Shrugs close grip wide stance or Hawaiian style
4 X 4-6
Shoulder Press from the front wide grip
4 X 4-6
Triceps push downs SS with wide grip rows from the high pulley
4 sets 10, 8, 6 and 4
Triceps rope pull-downs
10 X10 (weight varied 100 reps)
Shoulder cable pulls from the low pull
4 sets 10, 8, 6 and 4

Crossfitoldtown

2008-09-23T12:04:00.001-04:00

View my page on Jerry Hill's CrossFit Oldtown Alexandria VA

Partner or not just lift!!!!!

2008-07-23T13:57:00.000-04:00

Where is my partner!! This seems to happen to me alot I am losing partners or people who want to lift, workout etc..

Why!

Intensity, focus and drive or they are to sore to train and afraisd to let me know..

So what do I get excuses..Blah, Blah, Blah whatever on to the gym.

shoulder training

Light bent over (seated lateral db raises and for good measure I added shoulder press (ensuring to keep shoulder width grip throughout to isolate the shoulders) and last but not least front raises seated...

So let's see a triple set to get the blood flowing (bearing in mind TRX training was to get the shoulders ready for this workout)

4 X 12 (3 exercises per set)

Seated BB press (smith machine as no partner is available)
4 X 12

Shrugs
4 X 12

Cable raises (lower)
4 X 12

Upright rows wide and close
4 X 12

Triceps
cable rope pull-downs
4 X 12

Ez bar Skull crushers SS (Supersetted w/ reverse grip bench)
4 X 12 (315lbs rev grip)

Close grip bench SS w/ kick backbacks
4 X 12

Overall good session partner or not!! Who needs 'em.

Deadlift tomorrow.....

Later
SK
Train hard or go home!

Gunz and Shoes

2008-05-09T14:14:00.000-04:00

Arms

I tried something different today and began with concentration curls to get the blood moving.

Next I moved on to straight bar curls SS w/ 1 arm triceps extensions
4 sets of these

Standing or seated alternating curls SS w/ kickbacks

Skull-crushers (4 sets)

Cables
Triceps push-downs (1 or 2 hand)
Rope pull downs 4 sets\

Close grip bench presses (4 sets)

Finish w/ what you started concentration curls running the rack......

16 minutes cardio.....

Shoulder training

2008-05-09T10:26:00.001-04:00

*Warm-up light as many sets as necessary

EXERCISE SETS REPS
Seated lateral raises 3 12, 10, 8
superset with
Seated alternate front raises 3 12, 10, 8

Rest one minute

Seated presses 3 10, 10, 8
superset with
Standing shrugs 3 10, 10, 10

Upright rows wide and close 4-5 sets light to heavy weight (drop set)

Seated front press 4 sets 4-6 reps PR 305lbs 1 rep

Add
Dips
Chins
And whatever else you feel

16 minutes of Cardio (or Hell)

Thursdays training 11 April 2008

2008-04-11T08:14:00.000-04:00

Shoulder Training on the 10th YesterdayI wanted to focus on the stretching and empasis on the neg.With that on to the pain
Warmup w/ cables raise low pull across the body fron/back 4 sets

Upright rows wide (using ten lb plates on each side and adding each new set
20/40/60/80 4-6 reps
Smith machine press (Military) front 135-225 10 reps and 4-6 on the heavy sets last set dropped to 145 10 reps wide

shrugs245lbs 2 x 10-12 (chalk only )
315/405/515 4 to 6 reps only needed straps over the last set

3 sets of wide chins and dips (triceps are gonna be worked today also)seated shoulder raise superset
25lbs dbs in front (eventually went to 30lbs) alternating raises

Biceps and triceps supersets (because I may not get to the Gym Friday)
7 seated two hand curls with 30lb in each hand
5 alternating hammer curls w/ 40lbs
9 triceps kick back
4 sets of this

Triceps seated behind the neck ext. 1 arm ext with 3 different dbs and a drop set on the last
4 sets

Seated 21’s for the biceps
Tricep pushdowns to top it off

DB - CHEST

2008-04-09T08:39:00.000-04:00

Warm up stretching and on to the warm-up sets
3 sets of 50lbs warmup

Flat First ( usually I go with angles but I thought I'd try a change)

Flat press (db's supersetted w/ flyes) push and pull
105 X 10 reps Superset with flyes of 35lbs 10 reps
115 X 4-6 reps flyes of 50lbs 4-6 reps
125 X 4-6 reps flyes 50lbs 4-6 reps
Last set 135lbs 4 reps 50lbs flyes 4-6 reps

Incline
105 X 4-6 reps SS w/ 50lbs db's 4-6 reps
Same thing as Flat same weight

Decline ( I haven't done these in a while but I give it a try)
3 sets of 110lbs db SS w/ 50lbs flyes

Back again 2 tomorrow

W H E E L Z

2008-04-07T13:15:00.005-04:00

Wheelz

Start the week off with a good stretch (partnerless) and get ready for the warm-up sets

Bar squats (deep) ATG

135lbs X 12 reps
185lbs X 10 reps
225lbs (2 sets of 6 reps) deep
315lbs X 6
405 LBS 3 REPS AND FAILURE ON THE 4TH\Immediately drop to 35lbs and knock out 15 reps

Front squats next (legs are shaking)

145lbs X 12 reps
185lbs x 10 reps
225lbs X 4-6 reps
285lbs X 4-6 reps

Stretch and move on to stiff legged deads

135lbs x 12 reps
225lbs x 10 reps
315lbs 4 reps
405lbs 2 reps

Hamstring curls
machine used
4 sets of 12 reps

Chest tomorrow....

TT

Arms (biceps ad triceps) Low and behold no partner again!!

2008-04-04T14:53:00.002-04:00

First today's observation I saw a young lady doing 315lbs step backs I was amazed..??

Light and concentration is the focus

I decide to begin training with preacher reverse curls to hit the biceps at a different angle right ogg the start.

So I begin with warm-up sets
and do 4 sets of 30lbs (not including the bar)

Next I move to the EZ bar and superset with preachers and spider curls (this is where you turn around and use the straight side to focus on the muscle) Db's used here

4 sets of various angles and sets

Next I move to straight bar curls and superset with standing hammers light weight
4 sets here

Last for the biceps I do a exercise I call 7/5/9
meaning I use a 40lbs db and curl them at once next on to a 45lbs db and alternate curls
finish with v kick backs of a 20lb db
4 sets of the aforementioned 7/5/9

On to the triceps
I will stay light here as I did w/ the biceps on want to see and feel each rep of the exercise.

Cables using a strap I got from APT
Pull downs 4 sets finish with a drop set (weight varied throughout)

Next I did 1 arm pulls concentrating on the muscle weight varied here as well.

Behind the next ext (1 arm 20lbs db) 4 sets

Finish with dips and pushdowns (using the machine)

Overall good workout.

DUH! DELTS

2008-04-03T16:54:00.002-04:00

Shoulders today

I warm-up slow as I have had shoulder pain and I decide not to go heavy just slow and hitting all sides of the delts

Start w/ warm-up of cables
front - back cable raises (low pull)
4 sets not counting warm-up

Next move to the db's and I decide to superset these all seated
front alternating raises
shoulder press
side lateral raises

10/10/10
and then 7 reps per exercise
pressed 75lbs for the high

Bent over seated raises (2 hands full) Db's

Light weight 30lbs and drop to 15lb

Finish w/ upright rows wide and close

TT

Back 2 basics and some observations of the week

2008-04-02T13:31:00.000-04:00

I have to tell you I see lots of things in the gym and occasionally I can't help but laugh just yesterday I saw a dude about 5'2" and what does he do prior to liftin' oils up...WTF

Anyways 2 day was Back and of couse I am partnerless to no surprise

I warmup with some stretchin and light weight to get myself ready to roll

Deadlifts (pin lifts)
WT Reps
135lbs X 12
245lbs 2 sets of 10
335lbs X 4-6
425lbs X 4-6
475lbs X 4 using straps only after 400lbs +
505lb 1 rep

Moving on to the machines seated rows 4 sets of these

Shrugs

245lbs X 4-6
335lbs X 4-6
425lbs X 4 reps (straps needed)

Face pulls light to hit the middle of the back I like these
4 sets weight varies last set is light

Lat pulldowns
5 sets here finish w/ drop set

Tuesday-Chest

2008-04-02T08:35:00.000-04:00

Incline bench warm-up with 135lbs slow and easy

Moving to workout start with 185lbs X 12 reps

200lbs X 4-6 reps
225lbs X 4-6 reps
275lbs X 4-6 reps
315lbs X 4-6 reps

I move on to a pull and use a machine to achieve the stretch 4 sets various weight

Decline no warm-up needed

185lbs X 4-6 reps
225lbs X 4-6 reps
275lbs X 4-6 reps
315lbs X 4 reps

Next flyes

4 sets with various weight

21's for chest on flat bench
135lbs
155lbs
185lbs

cables to finish off the day

Crossover 4 sets weight varies and finish w/ low cable pulls

SK

SQUAT, SQUAT AND SQUAT SOME MORE!!

2008-03-31T14:22:00.002-04:00

Start with warm-up the bar (smith machine as my partner is a no show)
weight and reps
135 X 12
225 X 12
315 X 10
405 X 4-6 got a good 6
495 x 4-6 again good 6
540 ( not counting the bar)x 2 felt good need to get lower

on to the front and would you beleive it my partner or whatever has arrived I decide to let him catch up @ the rack..

So while I have him play catch up I will front squat his weight

135 X 12 reps
185 X 12 reps
225 X 10 reps
275 x 10 reps

Calf training
21's or inside, outside and wide
we start with 200lbs
and progress to 600lbs 4 sets last set is a drop set.

seated calf raises
1 hard drop off set consisting of a 45, 35 and 25lb plate on each side (pain)

Next it's on to a leg extension the weight is varied but after 4 sets and finishing with negatives needless to say the pain is sweet and all good.

I want to finish this with a good smoke out so I decide to move to the pull up machine and proceed to smoke my lats and traps.

Tiny

MY LIFTING BLOG IS BACK

2008-03-28T09:55:00.001-04:00

I had a great session today.

I always work biceps first and then the triceps

So I started with standing hammer curls 30lbs Db's and went all the way up to a personal best 80lbs for a set of 6

It looked like this

30lbs x 12
40lbs x 12
50lbs x 10
60lbs x 10
70lbs x 4-6
80lbs x 4-6

Felt good I like the way the hammers fill out the muscle

I decide to superset next do a superset of skullcrushers and standing alternating curls

3 good hard sets her Heavy skulls light db's (25lbs no thumbs to change the grip)

I next moved on to EZ Bar curls light set adding 10lbs per side each set.

4 sets SS w/ tricep ext (dbs)

And last I hit the triceps with rope pulldowns and SS w/ Cable curls.

TINY

Monday and Tuedays Workouts

2006-12-05T05:47:00.000-05:00

Monday
Squats
PR
5 plates per side
4 reps
back/front/calves 21's 3 sets probably could have done 5

Training twice a day for the last couple of days different angles

Tuesday
Chest
db's 5X5 100lbs Incline press
Incline flyes 65lbs 5X5

Flat press100's 5X5

Pause presses
145/225/315 5 sets total
tiny

Summary of Last weeks workouts

2006-12-03T05:06:00.000-05:00

Chest

I did pause reps resting for count of two and driving the weight up
got to 315lbs on both flat and Incline

Back

Short and heavy 5 sets of 5 315
PR 450lbs no belt just chalk

also hit bent over rows

Shoulders
5X5
Front press and military good sets
threw in cables and arnolds

Armz
Biceps and triceps

Workout consisted of 1 bicep exercise SS w/ a triceps exercise
5X5
3 diferent Super sets

Monday this week
Squats
Going heavy nd hard..............

5 x 5 Squats It's Monday after all!

2006-11-27T05:48:00.000-05:00

5X5

Squats
warm-up 315 12 reps

5 sets of 405lbs (Bench squats)

Leg Press
5 sets

Front Squats
5 sets of 225lbs

Talk about smoked
Tiny out

DELTs

2006-11-24T18:53:00.000-05:00

Friday 24 November 2006
Shoulders

Military front press
135 warm up 12 reps
185 6 reps
225 6 reps (2 sets)

Upright rows (wide and close)
25 per side
45 per side
225 pr wide

close 185
3 sets each

Behind the neck press
185 (X 2 sets) 6 reps
225 4 reps

3 sets of hypers

Stiff legged deads (DB)
140lbs 2 sets

Shrugs
120lbs dbs

smith machine
315
405
585
605 (ripped my hand on these)

4 reps per rest inbetween felt awesome.

seated shoulder press
front raises and lateral raises

2 heavy sets (all)
75/25/50

fiinshed w/ 21's for calves

3 set

Tiny

Monday (SQUAT) and Wednesday (Chest and Back)

2006-11-22T20:15:00.000-05:00

I have been working out day on and day off schedule this week

PR's I hit 6 plates on a side on Squat for the first time I am loving that
and my dead is well climbing (600lbs is my goal)

Monday Squats

Started w/ front first warm-up 225lbs 10 reps box
315 4-6 reps
finished w/ 405lbs 4 reps

Squats
315/405/500/595/600^ hell yeah good session

Leg extensions SS w/ calve machine 3 sets

Leg press
5 plates per side 10 reps
7/9/10 per side reps varied

Wednesday

Chest/Back

Flat bench
Pause reps
145 15 reps
225 10 reps 3 sets

SS

With Pin lifts

315lbs 10 reps
405lbs 10rep
500lbs6 reps
550lbs (ripped my hand chalked it and rolled on)

Incline db press 100lbs
SS w/ flyes 45lbs
5 sets slow

Shrugs
315/405/495

1 Arm db pulls
4 sets

Bent over rows
3 sets
145/225 X2 sets

Smoked

UNtil tomorrow

Happy turkey day
Tiny

Rest and recoup

2006-11-18T20:32:00.000-05:00

After squats last week I over trained and deemed a rest week....

I will be alternating heavy and light workouts for a while

PR's as of today are

Squat 505lbs
Deadlift (pin lift) 585lbs
Front sqaut 405lbs

Bench 405lbs

I need to work on this^

Rev grip bench 315 X 10 easy

I will be focusing on power in the Heavy workouts less sets more weight

until monday

Laterz
Tiny

Mon-LEGS

2006-11-13T17:04:00.000-05:00

Squats and nothin but.......

Warmup w/ 135lbs 20 reps
225lbs 6 reps
315lbs 6 reps
405lbs 4 reps
505lbs 2 reps (Felt good to have a true 500lbs on the back need more push and drop lower in the set to be effective...gettin better)

Smith Machine Squats

315lbs 6 reps
405lbs 4 reps
495lbs 4 reps
585lbs 4 reps

Leg Press
5/7/9 plates per side 6 reps per
set

Front Squats
225lbs
315lbs
405lbs
4 reps hard work

21's
Leg press SS w/ standing
3 sets
Calves

Tiny

DELtS

2006-11-11T00:04:00.000-05:00

DELT Training onthe 10th Yesterday

I wanted to focus on the stretching and empasis on the neg.

With that on to the pain
Warmup w/ cables raise low pull across the body fron/back 4 sets

Smith machine press (Military) front 135-225 10 reps and 4-6 on the heavy sets last set dropped to 145 10 reps wide

Next behind the neck presses
135 10 reps here
185 10 reps here
225 4 reps here
145 10 reps

shoulder raise 25lbs dbs in between rests 4 sets here

close & wide upright rows
4 sets each

seated presses
w/ lateral raises (bent arms)
4 sets

shrugs
140lbs 2 sets (chalk only )

Off til monday
Tiny

Chalk only no straps

2006-11-08T18:26:00.000-05:00

DEADLIFTS:

Pin lift (1Pin)
20 reps @ 225lbs (sumo lift)
10 reps @ 315lbs
6 reps 405lbs
4 reps 495lbs
2 reps 565lbs felt good

Face pulls
4 sets

Hypers
4 sets

Bent over rows
135lbs rev grip
185lb 4-6 reps
225lbs @sets 4 reps

seated rows SS with pull downs
4 sets weight varied

1 arm db pull standing
4 sets (100lb db)

Shrugs
225/315/405 drop to 225lbs
4-6 reps

Thursday's workout
Arms

Standing BB curls ss w/ hammers
4 sets

PR 175lbs 2 reps

7 two hand db curl
5 alt curls
9 tricep kick V's

3 sets

Preacher curls
w/tricep ext machine

Cable curls 4 sets

Crucfix (cables used for the neg) 4 sets

Close grip Bench SS w/ rev bench
4 sets

Kick backs 4 sets
db ext(100lbs) 4 sets

END

Shoulders today..............

Tiny

CHEST

2006-11-06T23:57:00.000-05:00

CHEST

Incline press
145 12 reps
195 10 reps
225
275
315
4-6 reps

Flat Flyes
65/ 4 sets 8 reps

Flat Press (db)
100lbs/ 65lbs 4 sets 4-6 reps

Incline Press (db)
100lbs/ 45lbs 4 sets 4-6 reps

Cables
crossover
4 sets

Tiny

GOT MY RACK!!

Squat rack in the GYM!!

S Q U A T s

2006-11-06T04:40:00.000-05:00

wheelz time again

warm up 225 15 reps
315/405/495/585 4-6 reps rest about 2 minutes in between sets
last set drop to 315lbs and push out 12 reps

Leg press
(number is of plates per side)
5/7/9/10 4-6 reps

Front Squats
225/315/405
4-6 reps last set got 2 reps

Leg extensions 4 sets heavy as possible

CHEST tomorrow

T i N y

Shoulder's (THURS) ARM's (FRIDAY)

2006-11-03T00:04:00.000-05:00

Shoulders (DELTS)

Started w/a light set of Military press (front)
5 sets
PR 225lbs 6 reps

Upright rows
Wide and close
25/35/45/55/65 per side
good sets all around

Next shoulder (seated press) w/ front raises and side lateral raise mixed in
4 sets
Last set of shoulder press 105lbs

Cables
Front/Rear
light sets

Shrugs rev
4 sets

>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

Friday Arms

Biceps first
standing barbell curls
4 sets
PR 145lbs

seated 5/7/9
45lbs two hands curl
65lbs in the middle
25lbs kicks

Preacher curls 20 reps
4 sets
SS w/ standing alt curls (DB) 45's

cables
Curls high and low
4 sets

Skull crusher Straight bar--
25's per side
3 sets
SS pull downs (1 hand)

Seated tricep ext. Machine
4 sets

Kickbacks
45lbs

Last set w/ 100's

Back

2006-11-01T06:19:00.000-05:00

No straps all grip (Chalk)

Deads
225lbs 10 reps slow
315lbs 10 reps
405lbs 4 reps
455lbs FAIL

Pull downs
3 sets close and wide

Shrugs
315lbs
365lbs
395lbs

All 6 reps

Pull overs(DB)
100lbs
3 sets

Bent over rows
145/195/225/ 6 reps slow rev. grip used

Modified T Rows
4 plates/5 plates/7 plates 6 reps (hooks)

Tiny

31 October Halloween; Chest

2006-10-31T19:25:00.000-05:00

Warm-up light set of 21's
3 sets 21's for chest 205lbs

100lbs db's (flat) 3 sets 8-10 reps
SS w/ flyes 45lbs 8-10 reps

Cables
Low pull heavy for the stretch and hold
medium
high cross
3 sets each

HS Machine Push
weight varied
3 sets

Pec deck
3 sets hands onn the pads

Incline press
100lbs 3 sets
45lbs 3 sets

finish w/ liigth bench
135/225/295/315

Wheelz

2006-10-30T05:53:00.000-05:00

Leg press
5 sets slow and controled
10 reps 1-3 sets
4-5 sets 6 reps

Super set ext/leg curls
4 sets
weight varied
angles was key

SLDL
100lbs DB each hand no straps all grip
4 sets of 10

Front squats
(No rack)
135
185
225 (failed did't want to risk dropping the weight w/ no spotter or rack)

43 minutes
TINY

Shoulders (Saturday)

2006-10-28T04:49:00.000-04:00

Quick notes: While waiting for a partner I went ahead and practiced my DL form

So I did 225/315/405/455/ and no wraps chalk only felt real good

On to shoulders
Standing push press
145lb
155lb
165lbs
all 6 reps

Move on to upright rows (smith)
wide and close
45's on a side
add 10/10
6 reps each w/c

Behind the neck press
45's
add 25's
finish w/ 225lbs 4 reps felt good

Shrugs
315/405/455/495 and a hold of 585lbs 4-6 reps per weight increase

600lbs is coming

seated raises front side rear laterals

3 sets weight varied

overall good session.......................
Tiny

Back and that means Deadlifts

2006-10-25T03:31:00.000-04:00

BACK:

Deads
225lbs 10 reps
315lbs 2 sets 6 reps
365lbs 1 set of 6 reps
405lbs 1 set 4 reps
465lbs 1 rep (knee wrapped for safety)

Shrugs:
100 Dbs
4 sets

1 Arm dB rows
65lbs 1 set
100lbs 2 sets

Rows:
Bar in the corner supported by 100lb db
4 plates
5 plates
6 plates
7 plates

Shrugs (BB)

225lbs 10 reps
315lbs 4 reps
365lbs 4 reps

Pulldowns SS w/ Seated rows 2 sets

Cables behind the neck
3 sets

Tiny

Chest (Tuesday)

2006-10-24T22:17:00.000-04:00

CHEST

100lbs press\60 flye 4 sets

21's chest 3 sets

cables 21's reps a plenty

Incline Press 100lbs 6 reps 3 sets
flye 45lbs

HS Press 20 reps
lower cable pulls

lots of reps different angles focus

Back
2 morrow

Tiny

SQUATS

2006-10-23T05:49:00.000-04:00

Monday Squats.............

225lbs bench squats pause at bottom
275lbs 10
315lbs 6
405lbs 6
455lbs 4
495lbs 4 last on was hard probably over 500lbs yet I didn't count the bar

leg press SS front squats
5plates per side
225lbs - 315lbs front squat
7 plates
8 plates
9 plates
10 plates

calves
21's standing and leg press 3 sets

Lots of sets felt good to have 500lbs on the back

Tiny

gunz and shoes (Saturday fun....)

2006-10-21T03:29:00.000-04:00

Gunz for fun

Preachers
100 2 sets 10 reps
11o 2 sets 10 reps

SS w/
alt DB curls
35/45/55/65

Standing BB curls
30 per side
35
45
55
4-6 reps

Close grip bench
225
275
315
365
405
4-6 reps

rev grip bench
225
315 2 sets365 1 set
4-6 reps

Cables
pushdowns w/cable curls
5 sets each

last finsh with standing press
2 sets 225lbs

Sunday ?

Tiny

T and D (traps and delts)

2006-10-20T21:27:00.000-04:00

Start w/ shoulders front mitary press *smith mach

145lbs 10 reps
185lbs 10 reps
225lbs 6 reps

immediately followed w/
behind the neck press
4 sets
weight varied

shrugs SS w/ 1 aem db pulls
225 10 reps
315 10 reps
405 6 reps
485 4 reps
565 2 reps (it was just a rush to hold this in my hands I will get 600lbs)

DB 1 arm pulls
125/135/140 6 reps per side

upright rows (Eagles in play)
light and controled feeling the muscle the whole way through the exercise
close and wide

stretching in between sets
eagle talon shrugs (I want traps that just rise up to my ears)

Tiny

shoulders

2006-10-19T04:43:00.000-04:00

Weights varied: focus was on the muscle and different angle

Arnolds
ss/ lateral raise
4 sets

front military press
3 sets

100lbs (db)
shrugs
3 sets

Cables
front andback raises
4 sets

shoulder presses
3 sets

bb shoulder raises3 sets

cable rev cross overhead
4 sets

TINY

Back (tuesday the 17th)

2006-10-17T17:18:00.000-04:00

Just a note I have started improving the facilities at the Gym I work out @ we just got some 100's (Db's) and I have a meeting Saturday to look into more equipment....

Back

Deads

No warm-up
225 10
315 8
405 6

All good pulls slow and muscle oriented

1 arm db pull (light) 60lbs drop to 45lbs

3 sets

Bent over rows
135
185
225lbs 6 reps per set
Lat pull downs
3 sets

Shrugs
145lbs
225lbs
315lbs
405lbs

drop to 225 and crank out til failure

No lift today gotta pull a rope

TINY

CHEST (light) Reps a Plenty

2006-10-16T03:44:00.000-04:00

So I am the only one in the gym and I trained hard yesterday with Arms and my tri's are still smoked so I decided to hit the chest at all angles and put concentration on the neg.

Incline press DB's Light 60lbs
Superset w/ Flyes 45lbs
4 sets of 10 reps ea

Flat press (BB)
225 10 reps
drop to 145lbs 10 reps wide grip
21's
145lbs
165lbs
185lbs

Cables
Upper
Lower
middle
10 reps per
Super set
w/
Pec deck

Incline press (HS)
3 sets
light slow

\Tiny

Sunday Fun! GUN'S And Shoes

2006-10-15T02:55:00.000-04:00

ARMS SUNDAY THE 15TH

STRAIGHT BAR CURLS ss W/ HAMMERS

1st the warm up bar 15 reps light concentrating on the muscle
2nd set add 10
3rd add 10
4th add 25lbs (per side)
5th 35lb per side
last 50lbs per side 1 rep here no belt
all others 6 reps easy

Super set w/ standing hammers
35/40/30

preacher curls 35lbs per side 1 set 6 reps
SS
w/ seated curls (db and the same time slow neg on the downward mvmnt)
35/45/50lbs here
last set of preachers 45lbs per side 6 easy

Moving on to shoes
Close grip bench 225lbs 3 sets
SS with rev grip same weight

cables
push downs (Stack)
SS with curls
4 sets

rope pulls
4 sets
weight varied

good workout overall

Monday................?

T iNY