clark
Fulltime Member
Granite City Barbell
Posts: 159
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Post by clark on Nov 28, 2006 20:49:18 GMT -5
11/28/2006
Raw flat close grip
135 x 10 (2 sets)
225 x 3
315 x 3 (3 sets)
Decline pinky on rings
225 x 5
315 x 5 (4 sets)
Lat Pull downs neutral grip
180 x 12
220 x 10
240 x 10
260 x 10
one arm cable rows
140 x 8
160 x 8
180 x 8
face puls
90 x 15
110 x 12 (2sets)
cable landmines
160 x 10 ( 3 sets )
Had a great day today! everything felt awesome!!
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Post by Joey Smith on Nov 28, 2006 21:04:26 GMT -5
Nice work today Chris....
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clark
Fulltime Member
Granite City Barbell
Posts: 159
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Post by clark on Nov 28, 2006 21:17:46 GMT -5
Thanks man!!
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exmgq
Fulltime Member
Posts: 175
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Post by exmgq on Nov 28, 2006 21:23:35 GMT -5
my bad....might just do that.....I believe I will... sweet.
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clark
Fulltime Member
Granite City Barbell
Posts: 159
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Post by clark on Nov 30, 2006 20:48:50 GMT -5
11/30/2006
Speed pulls ( band platform, regular bar, loose briefs)
245 x 3 plus doubled mini bands for 3 sets
245 X 3 plus 2 pair doubled mini bands for 3 sets
245 X 3 plus 3 pair doubled mini bands
Back extension machine
220 x 12 for 4 sets
Landmines
3 sets of 12 reps
crunches
3 sets 25 reps
felt bad when I got to the gym but shortly after 6 pm my medicine hit and I felt alot better
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Post by Joey Smith on Nov 30, 2006 21:24:19 GMT -5
Are landmines an excersise or minutes taking a dump?....
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clark
Fulltime Member
Granite City Barbell
Posts: 159
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Post by clark on Nov 30, 2006 21:28:10 GMT -5
depends on the time of the day....
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Post by gopostal42 on Nov 30, 2006 21:58:07 GMT -5
lol!
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clark
Fulltime Member
Granite City Barbell
Posts: 159
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Post by clark on Dec 2, 2006 18:38:52 GMT -5
12/1/2006
flat bench raw 4 board doubled light bands pulled under bench to center
bar x 5
135 x 3
225 x 3
315 x 3
405 x 3
495 x 0
495 x 0
added mini monster pulled under bench dropped to 3 board
135 x 1
225 x 1
315 x 1
405 x 1
455 x 0
band tricep extensions mini + mini monster
2 set shit load of reps
mini + light band
2 sets shit load of reps
Had a great time enjoyed to commoradory and the Bar afterwards, little worried to begin with but it was excellent. Stayed up way past my bedtime !!
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clark
Fulltime Member
Granite City Barbell
Posts: 159
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Post by clark on Dec 4, 2006 21:30:01 GMT -5
I had a great time....will definetely be back, appreciate the hospitality
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clark
Fulltime Member
Granite City Barbell
Posts: 159
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Post by clark on Dec 4, 2006 21:32:55 GMT -5
12/4/2006
Squats very loose briefs all walked out
135 x 3
225 x 3
315 x 3
405 x 3
495 x 3
700 x 3
close stance
405 x 5 for 3 sets
GHR
3 sets of 12
a little tired, long day but a great one....Got to eat with my best friend today..
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Post by Breaker on Dec 4, 2006 21:48:05 GMT -5
Solid squatting Chris!
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clark
Fulltime Member
Granite City Barbell
Posts: 159
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Post by clark on Dec 5, 2006 20:36:30 GMT -5
Thanks Breaker!!
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clark
Fulltime Member
Granite City Barbell
Posts: 159
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Post by clark on Dec 5, 2006 20:43:30 GMT -5
12/5/2006
Flat Bench Comp grip
135 X 10 2 sets
225 X 3 4 sets
315 x 3 2 sets
suspended pushups using ropes
2 sets of 10 reps
plyo style
2 sets of 10
decline bench
225 x 5 2 sets
315 x 5 3 sets
405 x 5
front raises
25 kettlebells x 12 for 3 sets
Lat pulldowns
180 x 12
225 x 12
280 x 10
One arm cable rows (strict)
160 x 8
190 x 8
Left tricep hurts after workout, my medicine would make me feel better...
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Post by Joey Smith on Dec 5, 2006 21:37:47 GMT -5
Nice squats my friend....what is plo style?....
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