evansss training log

[evansss]

3/19/07

Chest (Power Week)

Flat Bench 45x20/135x15/225x8/305x5/305x4/305x3
Incline DBs 110x5/110x5/110x6
Dips 90x5/90x4/ 8 dips with bodyweight
BB curls 45x15/95x6/135x6/135x6
Hammer Curls 60x6/70x6
Seated Curls 45x6/45x6

 

[evansss]

3/20/07

Legs (Power Week)

Front Squats 95x6/135x6/135x6/135x6
Squats 185x6/225x6/246x6/315x6
Lunges 32.5x6/32.5x6/32.5x6
Angled Seated Calves 260x6/320x6/320x6
Seated Calves 135x6/135x6/135x6
Tibia Machine 20x12/20x12

15 mins uphill walking

So I tried doing front squats for the first time. I was told its better to hold it as if your doing a clean rather than balancing the weight and crossing your arms. the shit killed my hands and fingers like a motherfucker, but i got used to it by the last set. with the regular squats, i went lighter than i normally do but went as far down as humanly possible. literally had my ass touching my calves and feet. felt good.

 

[Aztech]

nice work on the benching evanssssssss...pretty heavy curls too

 

[AngryMuscles]

getting strong man. you are serious!

 

[evansss]

3/22/07

Back (Power Week)

Deadlift 135x15/225x10/315x6/405x4/405x3
Pullups 5/5/5
Tbar Isolation Row 45x12/90x8/135x6/180x3
Seated Row 230x6/250x6
Close Grip Smith 90x8/180x6/200x6/210x5
Overhead Tricep Ext 120x6/120x6/120x6
1 arm Skullcrushers 42.5x6/42.5x6

 

[mister69]

if front squats bother you --dont do them free weight and try them in the smythe.

Personally i stay away from smythe squat---just becuase i had a major injury from squating . Now i stick to free bar squats\front squats\hacks\and leg press.

 

[tiotre]

Nice weight on the bench, Bro and great hammers.

 

[evansss]

if front squats bother you --dont do them free weight and try them in the smythe.

Personally i stay away from smythe squat---just becuase i had a major injury from squating . Now i stick to free bar squats\front squats\hacks\and leg press.

its not that they bother me ive just never done them before. the wheels felt fine, it was my fingers that were getting a little sore from being in that clean position. when i tried theother way and let the bar rest on my chest, then tried the cleaning way again, it hurt less because my fingers were just stabilizing the bar a bit instead of holding it up like they were for the first few sets.

 

[evansss]

4/2/07

Chest and Biceps (Reps Week)

Incline Bench 135x15/185x8/225x9/245x5/275x3
Flat Flys 52.5x11/52.5x10/52.5x10
Hammer Strength Chest 180x13/180x8/180x5
BB Curl 65x9/95x9/105x9/135x7
1 Arm Preacher 40x12/40x10/40x10
Cable Curl 150x13

Took last week off due to sickness. Got it all taken care of but didnt really have that great of a workout. only thing that went up were my flys from 50-52.5

 

[AngryMuscles]

wb man ! strong incline. getting meat up there bro??

 

[evansss]

4/4/07

Legs (reps week)

Squats 135x10/185x10/225x9/315x2 **ATG**
Leg Press 360x10/450x10/540x10
Leg Ext 150x13/150x13/150x13
Leg Curl 110x13/110x13/110x11

 

[evansss]

wb man ! strong incline. getting meat up there bro??

yeah dude my upper chest has always been pretty strong/big. nothing got it more size than incline flys

 

[evansss]

4/8/07

Shoulders and Calves

DB Milt Press 37.5x15/80x9/80x9/80x7/80x7
Side Lat Raises 27.5x13/27.5x12/27.5x12
Rear Delts on pecdec 150x13/150x7
Angled Calves 220x10/220x10/220x10
Leg Press Caves 270x15/360x15/450x15
Siting Calves 90x15/90x15

 

[Winter]

Strong workouts Evans

 

[AngryMuscles]

flyes makes me hit my biceps/forearm/shoulder/chest like crazy

 

[evansss]

flyes makes me hit my biceps/forearm/shoulder/chest like crazy

i usually dont feel it anywhere other than my chest, and a little bit in my shoulders.

 

[evansss]

4/11/07

Chest Shock

Incline Bench Supersetted with Incline Dbs 135x15 ss 65x8/185x8 ss 65x8/ 225x4 ss 65x4
Flat Dbs Supersetted with Flys 110x9 ss 40x8/ 110x5 ss 40x7
BB Curl Dropset 115x8-->105x8-->85x8-->65x8-->45x8 (Did this twice)
1 Arm Preacher Curl Supersetted with Preacher Hammer curls 40x8 ss 40x8 (did this 2x)

Seems like a really short workout, but im feeling it. Comments welcome.

 

[evansss]

4/11/07

Legs Shock

Front Squats 45x20/135x10/185x10/225x6 **ATG**
Leg Ext Supersetted with sissy squats 210x10 ss 10/ 210x10 ss 10
High Leg press Supersetted with ham curls 450x10 ss 120x10/ 540x10 ss 120x10
Angled Calf Press Supersetted with seated calves 180x10 ss 90x10/ 220x10 ss 120x10
Tibia Machine 20x15/20x15

17 Minutes of rowing

Was going to do 20 mins but my entire leg was numb. Hit legs pretty good though.

 

[AngryMuscles]

you're crazy and if u don't grow from that....god hates u then!

 

[evansss]

4/12/07

Back Triceps Shock

Deadlift supersetted with pullups 135x10 ssx5 / 225x10 ss 5 / 315x8 ss 4
Db Row on incline bench supersetted pulldowns 45x10 ss 150x10/ 45x10 ss 150x10
Upright row dropset 115x7-->95x6/ 115x8-->95x8
Skulls supersetted close bench 75x10 ss 135x10 / 75x10 ss 135x10


half hour cardio walking on treadmill and abs before all of that.

I had more tri's but i was pretty shot by that point. oh well.