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Post by Trea on Aug 25, 2006 11:48:03 GMT -5
8-25 Back
Weight 259
Rack Deads I lowered the rack one level down from where I have been doing them they have seemed to be borderline on a little high and I lower the weight to lean back more and do this stuff right
135x20 225x10 275x5 315x3
365x5 first rep got hung up on my knee so I think I got back far enough this time 385x5
GHR full x8 snake x10 back x10
45 hypers #4 band x20 I got them all this time #4 band x15 drop +5
Seated row 180x2x8
Face pulls 160x2x8
Curl machine 55x19 80x5drop55x5
Cybex ab machine 140x20 140x15+5
Db snatches 55x2x8 definately going up next time
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Post by Marty Queen on Aug 25, 2006 15:44:11 GMT -5
8-25 Back Weight 259 Rack Deads I lowered the rack one level down from where I have been doing them they have seemed to be borderline on a little high and I lower the weight to lean back more and do this stuff right 135x20 225x10 275x5 315x3 365x5 first rep got hung up on my knee so I think I got back far enough this time 385x5 GHR full x8 snake x10 back x10 45 hypers #4 band x20 I got them all this time #4 band x15 drop +5 Seated row 180x2x8 Face pulls 160x2x8 Curl machine 55x19 80x5drop55x5 Cybex ab machine 140x20 140x15+5 Db snatches 55x2x8 definately going up next time Impressive volume!
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Post by badrock on Aug 25, 2006 18:28:34 GMT -5
Very impressive volume.....strong session
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Post by Joey Smith on Aug 27, 2006 21:48:33 GMT -5
Kick ass!....
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Post by Trea on Aug 28, 2006 9:04:26 GMT -5
Thanks everyone
8-28 Monday
I just was not feeling it today no motivation at all 45 minutes late getting to the gym had to cut it short. Got to squats and just flat out didn't want to do them but I did kinda half assed.
Paused squats 45x10 135x5 185x3
235x5 paused short maybe just over a second didn't have the 6th in me 235x5 paused a little longer may have gotten the full 2 seconds still ditched the 6th 235x5 John told me to drop the 3rd set but I did them anyway since the other 2 kinda stunk
Leg press 600x20 spotter helped with quite a few on these total failure on the last one
GHR full x8 snake x10 back x10
Back attack 180x20 190x20
Abductor 160x25
Adductor 200 +#1 & #2 band x25
Seated calf raise 180x20
Donkey calf raise 270x20 superset with seated calf 90x15
Thats it called it quits, I was suppose to be at work by then I'll do abs and grip work tomorrow with my cardio
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Post by Marty Queen on Aug 28, 2006 12:34:59 GMT -5
pretty solid for a no-motivation day! good work!
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Post by badrock on Aug 28, 2006 20:54:52 GMT -5
Nice Leg day
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Post by Stacey Jones on Aug 29, 2006 10:26:00 GMT -5
very nice to have no motivation!
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Post by Trea on Aug 29, 2006 18:45:54 GMT -5
Thanks yall
Tuesday 8-29
45 minutes eliptical various levels
Make up for yesterday Icarian ab machine 200x40 didn't have my bands to add more resistance what a waste of time
Cybex ab machine 140x2x20
Hanging leg raise 2x20
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Post by Breaker on Aug 29, 2006 23:01:47 GMT -5
Trea those last 3 workouts was some nice lower body work! Also like the core exercise as well I am a firm believer you need a solid trunk for everything else to function!
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Post by Trea on Aug 30, 2006 11:52:30 GMT -5
Thanks Breaker, John has found my weak links and has me pounding away at them.
8-30 wed tread mill 10 minutes warmup
No spotter today gym was dead
Bench w/u 45x10 135x5 185x3
Decline close grip paused 225x1 w/s 245x4x5 last rep was a little rough so I dropped the weight for the last set 225x5
Standing mil press 165x4 165x3
Band pull aparts #4x2x20
BB shrugs with a static hold till failure 135x25 no hold 185x20 225x15 275x8 315 static hold
Another week or 2 of declines then I'm back to benching with my pvc pipe and 4 board press
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Post by badrock on Aug 31, 2006 18:06:40 GMT -5
NIce Bench work
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Post by Trea on Sept 1, 2006 17:45:27 GMT -5
Thanks Badrock
8-31-6 Thursday Cardio
30 minutes eliptical 15 minutes treadmill
9-1-6 Friday Back
bw 256
Snatch grip deads 135x10 225x5 245x5 245x5 I hated these, had trouble with my grip that far out, bar was getting hung up in my knees. I wanted to give these a try and I'm going back to block deads
GHR (someone broke the foot plate off still used it but the range of motion was limited and it was rough) full x8 snake x8 back x8
45 hypers #4band x20 #4band x17+3
Seated rows 190x5 180x8
Face pulls 170x2x7
Hammer machine curls 50x20 75x9
Cybex ab machine 140x2x20
Hanging leg raise 2x20
Db snatch 55x2x8
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Post by Breaker on Sept 3, 2006 4:40:06 GMT -5
Damn Trea that some serious work, John most be really torturing you.
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Post by Marty Queen on Sept 3, 2006 16:14:25 GMT -5
Thanks Badrock 8-31-6 Thursday Cardio 30 minutes eliptical 15 minutes treadmill 9-1-6 Friday Back bw 256 Snatch grip deads 135x10 225x5 245x5 245x5 I hated these, had trouble with my grip that far out, bar was getting hung up in my knees. I wanted to give these a try and I'm going back to block deads GHR (someone broke the foot plate off still used it but the range of motion was limited and it was rough) full x8 snake x8 back x8 45 hypers #4band x20 #4band x17+3 Seated rows 190x5 180x8 Face pulls 170x2x7 Hammer machine curls 50x20 75x9 Cybex ab machine 140x2x20 Hanging leg raise 2x20 Db snatch 55x2x8 Great volume!
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