evansss training log

[adidamps2]

awesome work Evan..love the 20 repper leg press

 

[luquillo78]

Good job evans. Nice #s.

 

[evansss]

awesome work Evan..love the 20 repper leg press

Good job evans. Nice #s.

thanks guys. im liking the 20 reppers too never done them until DC and this workout now.

 

[evansss]

12/7/06

Deadlift 135x12/365x5/385x5
Cable Pullthru's 80x12/80x12
Rows 185x8/185x8
Reverse Grip Narrow Pulldowns 160x8/220x5
DB curls 50x8/50x6
Hammer Curls 40x8/40x8
Upright ab machine 150x20/150x20

Im liking this workout. i can bang it out quick and hard. i was confused on the revese grip pulldowns can sombody tell me if thats palms towards u are away

 

[Winter]

Good workout evansss. Are you pulling conven or sumo?

As for the reverse pulldowns, palms are facing you.

 

[evansss]

pulling conven. but sombody said u cant do this every week so i might give sumo a shot although i really have no desire to.

 

[AngryMuscles]

changing is good. I oughta pull conven next week

 

[adidamps2]

pulling conven. but sombody said u cant do this every week so i might give sumo a shot although i really have no desire to.

if not sumo try rack pulls from knee level or pull off blocks...both will help increase convo DL

 

[evansss]

if not sumo try rack pulls from knee level or pull off blocks...both will help increase convo DL

i understand you can pull alot more on rack pulls...and the form is the same just lifting from a high position?

 

[Winter]

i understand you can pull alot more on rack pulls...and the form is the same just lifting from a high position?

Yep.

 

[AngryMuscles]

box pulls are not as easy as it sounds. really have to concentrate on using your legs more. rack pulls are more on the back and yeah, can pull more weights due to height allocation and all.

 

[evansss]

12/8/06

45 mins cardio

 

[evansss]

12/9/06

20 mins of cardio
light abs

 

[AngryMuscles]

how the cardio feel bro?

 

[evansss]

12/11/06

Box squats 135x12/315x5/315x5
Leg press 180x12/470x20
Abductors 110x20
Adductors 110x20
Reverse Hypers 50x10/60x10
Sitting Calves 135x10/135x10
Upright AB machine 150x20/150x20

Hit this workout pretty hard today. Went up to 315 for my working sets of box squats. Also went up 20 pounds for my 20 repper on the leg press. went up 10 pounds on the second set of hypers. Stayed at the same weight for calves and abs. either way, its a pretty decent improvement over last week.

 

[AngryMuscles]

so ready to do ATGs again bro?

 

[luquillo78]

Great progress evans. Congrats.

 

[evansss]

so ready to do ATGs again bro?

im thinking i might just go as far as i can with the box's and see how that improves my normal squatting.

 

[AngryMuscles]

gudluck bro.!

 

[evansss]

12/12/06

Wide Grip Bench 135x12/275x6/275x6
DB Press Hammer Grip 90x10/90x10
Pushdowns 150x30/150x20
Side Lat Raises 30x10/30x10
Front Raises 40x10/40x10
Rear Delts (on pecdeck) 102x10/120x10

I tried using a lighter weight on the bench since i was going wide this time. I realized last time i hit bench i didnt have my index fingers on the rings. this made a lot of difference in how 275 felt as opposed to 315 last time. Went up 5 pounds from 85 to 90 in the Dbs and everything else stayed the same.