chad
Fulltime Member
Posts: 233
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Post by chad on Sept 19, 2006 20:21:45 GMT -5
Very nice work Chad! What is the duck walk and the straddle walk? Thanks The duck walk was getting at the bottom of a ATG squat position and waddling forward and backward while holding dumbbells. The straddle walk was kind a horse stance holding a plate under the center of my body walking forward and backward.
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chad
Fulltime Member
Posts: 233
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Post by chad on Sept 19, 2006 20:22:30 GMT -5
Thanks I feel it today so I think it was effective.
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chad
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Posts: 233
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Post by chad on Sept 19, 2006 20:23:26 GMT -5
Tuesday 09-19-2006
AM – Shoulders, Biceps, Triceps
Smith Machine Triceps Pushups BW x 25 BW x 12 BW X 12 BW X 10 BW X 8 BW X 5 (The bar was lowered between each set to increase the difficulty. It was either on the last row or the one right above it on the last set. For me this is a big improvement over a year ago)
Triceps Skull Crushers w curl bar (Although it was really past the top of the head not a true skull crusher) 50 x 12 60 x 10 70 x 8 80 x 5
Biceps curls w curl bar (these were in-between the skull crushers) 50 x 12 60 x 12 70 x 12 80 x 10
Dropset Dumbbell Shoulder Raises 20s x 20 15s x 12 10s x 15 7.5s x ? 5s x ?
PM – Cardio Stair Climber (30 min @ 140s)
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Post by Marty Queen on Sept 20, 2006 11:53:23 GMT -5
Chad -- that's a strong workout with some great GPP work!
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Post by Breaker on Sept 20, 2006 17:51:19 GMT -5
Nice arm blast routine you have there Chad!
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MINX
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Professional Ego Killer
Posts: 129
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Post by MINX on Sept 21, 2006 14:15:09 GMT -5
chad you SMOKED those tricep pushups!! you are so much stronger now than before! ~H
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chad
Fulltime Member
Posts: 233
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Post by chad on Sept 21, 2006 16:56:41 GMT -5
Chad -- that's a strong workout with some great GPP work! Thanks
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chad
Fulltime Member
Posts: 233
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Post by chad on Sept 21, 2006 16:57:32 GMT -5
Nice arm blast routine you have there Chad! Thanks, it was a good workout and definite blasted the arms.
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chad
Fulltime Member
Posts: 233
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Post by chad on Sept 21, 2006 16:58:34 GMT -5
chad you SMOKED those tricep pushups!! you are so much stronger now than before! ~H Even I am starting to notice a difference. It is nice to see improvement. I am happy with my progress this last year and I hope this upcoming year will go as well.
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chad
Fulltime Member
Posts: 233
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Post by chad on Sept 21, 2006 17:00:53 GMT -5
Wednesday 09-20-2006 AM - Cardio (1 hour) This workout consisted of a variety of sprints and abdominal exercises. Thursday 09-21-2006 AM - Back Standing Dumbbell Rows 20s x 20 30s x 15 45s x 10 55s x 8 60s x 5 60s x 5 60s x 5 60s x 5 60s x 5 Deadlifts 135 x 8 135 x 3 135 x 4 135 x 6 Hannah was helping me with my form during the above sets which is why they may seem to have an odd number of reps. 185 x 5 185 x 5 185 x 5 185 x 5 185 x 5 205 x 3 I noticed that when I was using good form after getting instrution the 205 reps seemed easier than the 135 reps. That was an awesome feeling. ####Edited to add PM#### PM - Cardio Eliptical (30 min @ 120s)
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Post by badrock on Sept 21, 2006 17:13:29 GMT -5
nice back work chad
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chad
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Posts: 233
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Post by chad on Sept 23, 2006 21:51:37 GMT -5
Thanks Badrock. Friday 09-22-2006 AM - Chest & Abdominals Smith Machine Bench Press 85 x 12 105 x 12 135 x 10 155 x 5 165 x 5 170 x 5 175 x 5 185 x 5 Leg Raises 8 x 15 I did these holding the bar inbetween the sets on the smith machine. Plank Hold, Lower & Raise back up (Didn't know what to call this really) 1 x 25 PM - Cardio Stair Climber (45 min @ 130s - 140s)
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chad
Fulltime Member
Posts: 233
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Post by chad on Sept 23, 2006 21:52:15 GMT -5
Saturday 09-23-2006
Stair Climber (30 min @ 130s)
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chad
Fulltime Member
Posts: 233
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Post by chad on Sept 24, 2006 9:36:05 GMT -5
Sunday 09-24-2006
Eliptical (30 min @ 120s)
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chad
Fulltime Member
Posts: 233
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Post by chad on Sept 25, 2006 20:47:15 GMT -5
Monday 09-25-2006
AM - Legs
Romanian Deadlifts 50 x 15 60 x 15 80 x 8 90 x 8 100 x 8
Squats 95 x 10 135 x 10 155 x 8 165 x 8 185 x 8 195 x 8 205 x 8
Lunges BW x 15
Twisting Lunges w Medicine Ball Dropset Leg Extensions 70x8,80x8, 90x8,110x8,130x8,150x8,170x5,190x5 Twisting Lunges w Medicine Ball Dropset Leg Extensions 170x10,150x5,130x5,110x5,90x5,50x12 Twisting Lunges w Medicine Ball
PM - Cardio
Treadmill @ 120s - I took it easy since my legs felt a bit worn out from the morning.
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