ajm
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Posts: 80
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Post by ajm on Feb 22, 2007 23:03:45 GMT -5
Thurs
Rack DL
singles
600x1
600x1
630x1-PR
650x0 bit too much
640x1-pr
Stiffys
405x3
405x5
cables rows
235x10
pulldowns
190x8
abs
crunches +30lbs behind the neck via cable
x10
x8
concentration curls
65x6
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ajm
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Posts: 80
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Post by ajm on Feb 26, 2007 21:57:48 GMT -5
monday
paused suats
480x3
480x3
groin
200x15
hips
210x20
pull throughs
220x10
abs
cable crunches bw+40lbs behind the neck
x10
x8
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ajm
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Posts: 80
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Post by ajm on Feb 28, 2007 22:27:51 GMT -5
wensday
bottom up rack press
225x5
285x1
235x6
clean and jerk
180x3
tricep press down
90x6
90x6
rotor stuff
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ajm
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Posts: 80
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Post by ajm on Mar 1, 2007 22:33:14 GMT -5
thursday
DL
565x3
615x1
zerchers
405x9
stiffys
415x5
pull downs
200x6
cable rows
240x8
240x8
behind the enck swiss ball cable crunches
40x8
50x5
Slight pull in left forearm, decided to forget biceps.
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ajm
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Posts: 80
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Post by ajm on Mar 5, 2007 19:47:56 GMT -5
monday
squats
530x3
530x3
530x3
lower back
250x15
groin and hips
Abs
crunches with 100lbs dbx10
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ajm
Gym Bag Carrier Member
Posts: 80
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Post by ajm on Mar 7, 2007 20:14:52 GMT -5
wensday
Bench
250x3
250x3
250x3
250x3
250x3
Clean and jerk
135x10
Rotator work
Tri pushdowns
100x6
cardio
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ajm
Gym Bag Carrier Member
Posts: 80
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Post by ajm on Mar 8, 2007 20:04:14 GMT -5
friday
Rack deadlifts set just below knees
655x1
660x1
660x1
660x1
pull throughs
170x20
cable rows
250x6
250x6
pull downs
180x10
lower back ext
250x10
abs
swiss ball cable crunch with cable behind head
50x6
50x6
precher curls
115x5
forearm feeling better
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Post by Joey Smith on Mar 11, 2007 21:01:50 GMT -5
Nice workouts bro....what are stiffys?....  |
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ajm
Gym Bag Carrier Member
Posts: 80
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Post by ajm on Mar 12, 2007 21:36:10 GMT -5
Hahaha thanks.
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ajm
Gym Bag Carrier Member
Posts: 80
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Post by ajm on Mar 12, 2007 21:36:50 GMT -5
Monday
box squats
405x5
455x1
405x5
I could have pushed more but I didn't trust the box, or the insane setup I had to use. This was my frist time ever box squating.
gm's
315x10
abs stuff
hip stuff
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ajm
Gym Bag Carrier Member
Posts: 80
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Post by ajm on Mar 15, 2007 18:19:45 GMT -5
I was too tired become of school wensday to get a proper bech workout.
thurs
Deads
570x3
580x1
580x1
zerchers
315x15
stiffys
315x12
cable rows
260x8
260x8
pull downs
190x6
bb curl
95x8
precher
95x5
assorted ab stuff
Cardio
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ajm
Gym Bag Carrier Member
Posts: 80
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Post by ajm on Mar 21, 2007 22:45:09 GMT -5
wensday
bench
265x3
265x3
270x3
paused
225x6
overhead press
150x10
flys
50x5
50x6
db tri ext
50x10
cable tri press down
110x6
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ajm
Gym Bag Carrier Member
Posts: 80
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Post by ajm on Mar 22, 2007 20:05:05 GMT -5
THRUS
Rack DL set just below knees
655x1
665x1
675x1
zerchers
415x7
lower back ext
250x20
one arm at a time cable rows
130x8
pull downs
200x8
db curls
50x8
zercher crunches
95x10
cardio.
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ajm
Gym Bag Carrier Member
Posts: 80
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Post by ajm on Apr 2, 2007 22:05:38 GMT -5
Took some time off due to illness and death in the family.
Coming back
monday
squats
Felt good, but two weeks off took its toll
540x1.5
Should have had three ,but i'm off sched.
500x3
500x2
Good to just get under 500 again
lower back
270x10
Gm's
270x12
hips
220x25
groin
210x15
abs(machine)
215x8
215x10
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ajm
Gym Bag Carrier Member
Posts: 80
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Post by ajm on Apr 4, 2007 18:18:32 GMT -5
wensday-bench
300x2
300x1
310x2
It felt good to get under 3 again.
light push press
160x5
160x5
flys
50x10
cable tricep ext (over head)
70x10
70x8
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