AngryMuscles
New member
welcome back, getfitdoc. see ya next year on the journal
G
getfitdoc
Guest
Wednesday January 3rd
Chest/Triceps
Rep work Bench
185 x 15 x 15 x 9
Inc. DB's
75# x 13 x 11 70# x 12
Tricep push down with rope 4 sets of 20 reps, short rest
DB tricep kick back 2x 35#'s 15 reps
tomorrow legs
Chest/Triceps
Rep work Bench
185 x 15 x 15 x 9
Inc. DB's
75# x 13 x 11 70# x 12
Tricep push down with rope 4 sets of 20 reps, short rest
DB tricep kick back 2x 35#'s 15 reps
tomorrow legs
G
getfitdoc
Guest
Jan 5th '07
legs
full warmup---hip circles, side leg raise, hurdler leg raises
45? back ext.'s
warm-up squats...
box squat
135#x15
225#x10x2
One leg squats
40# DB each hand
3 sets x 10 reps
GHR--3 sets x 15 reps
legs
full warmup---hip circles, side leg raise, hurdler leg raises
45? back ext.'s
warm-up squats...
box squat
135#x15
225#x10x2
One leg squats
40# DB each hand
3 sets x 10 reps
GHR--3 sets x 15 reps
AngryMuscles
New member
back still hurting bro?
G
getfitdoc
Guest
no and yes
it was feeling great, then i played basketball the other day, (tuesday) and it started to bother me a bit. thats why i didn't do legs on wednesday.
It's doing better now, i kinda want to de-load a little bit, then ramp it up in about 2 weeks.
meanwhile im focused on getting my GHR's up. I know once those are strong as hell
my squat will follow.
it was feeling great, then i played basketball the other day, (tuesday) and it started to bother me a bit. thats why i didn't do legs on wednesday.
It's doing better now, i kinda want to de-load a little bit, then ramp it up in about 2 weeks.
meanwhile im focused on getting my GHR's up. I know once those are strong as hell
my squat will follow.
AngryMuscles
New member
indeed. heard GHR is really a pain to do and not a easy as it sounds/looks espcially if you don't have a proper ghr machine.. gudl uck
G
getfitdoc
Guest
Saturday---
Back, biceps,
Lat pull downs
Wide grip 3 sets 2nd,3rd to failure 145#
Close Grip 2 sets to failure 145#
1 arm DB row 2 sets each arm x20 75#
Rear Delt flys. 2 sets 25 reps
Bicep curls w/ DB's 2 sets
Bicep curls with cable, outside shoulder grip, w bar 2 sets failure.
Body weight slant board
45? BE's, w/#3 woody band on neck. 2 sets 15 reps, + pauses on last 3 reps
Body Weight Slang Board Abs, 2 sets 25 fast reps.
Back, biceps,
Lat pull downs
Wide grip 3 sets 2nd,3rd to failure 145#
Close Grip 2 sets to failure 145#
1 arm DB row 2 sets each arm x20 75#
Rear Delt flys. 2 sets 25 reps
Bicep curls w/ DB's 2 sets
Bicep curls with cable, outside shoulder grip, w bar 2 sets failure.
Body weight slant board
45? BE's, w/#3 woody band on neck. 2 sets 15 reps, + pauses on last 3 reps
Body Weight Slang Board Abs, 2 sets 25 fast reps.
G
getfitdoc
Guest
today...
Chest/Tri/Should
Bench Press
185 # x 3 sets
18 reps
12 reps
12 reps <--failure
DB incline
3 sets
75#
11 reps
10 reps
10 reps <--failure
High Rep Tri's
--wide grip m bar tri ext. 4 sets x25,25,25,30 <--failure
side Shoulder raises
2 sets
25#x failure
Chest/Tri/Should
Bench Press
185 # x 3 sets
18 reps
12 reps
12 reps <--failure
DB incline
3 sets
75#
11 reps
10 reps
10 reps <--failure
High Rep Tri's
--wide grip m bar tri ext. 4 sets x25,25,25,30 <--failure
side Shoulder raises
2 sets
25#x failure
G
getfitdoc
Guest
AngryMuscles/PB said:
AM-I love GHR's, they are kinda hard at first, but you get the hang if you just keep doing them.,.. our machine is pretty good, wish the foot plate was wider, and wish we had band pegs. I had to have the manufacturer drill 3 extra holes in it. Besides that, it's good.
PB-- thanks for the video link, i will try these. I really hope if i can build up my GHR's, my GM's Squats and DL's will go up.
AngryMuscles
New member
i wouldn't mind buying some GHR/rever hyper machines for the gym...really
G
getfitdoc
Guest
today
legs
safety bar squats:
warm-up sets
worked up to 225#... did two sets of 10 reps... <--hardest 10 reps @ 225 i've ever done.
The SS bar seems to load the lower back more. It's like doing a high bar squat. But its great on the shoulders.
i didn't want to push it too hard on the first day, i have to see how my back reacts
Cambered Bar GM's
worked up to 125# x 12 reps
Did Cambered bar GM's easy because its my first time under this bar.
Single leg bulgarian squats with SS bar. 80#
bar-60# 1x15
80# 2 sets x 15 reps
GHR- did 30 reps regular style (PB: my laptop is messed up right now, so i'll have to memorize the technique's you showed me in the vids for next time)
legs
safety bar squats:
warm-up sets
worked up to 225#... did two sets of 10 reps... <--hardest 10 reps @ 225 i've ever done.
The SS bar seems to load the lower back more. It's like doing a high bar squat. But its great on the shoulders.
i didn't want to push it too hard on the first day, i have to see how my back reacts
Cambered Bar GM's
worked up to 125# x 12 reps
Did Cambered bar GM's easy because its my first time under this bar.
Single leg bulgarian squats with SS bar. 80#
bar-60# 1x15
80# 2 sets x 15 reps
GHR- did 30 reps regular style (PB: my laptop is messed up right now, so i'll have to memorize the technique's you showed me in the vids for next time)
G
getfitdoc
Guest
i've missed a few logs, but i've still been lifting...
I got 315 half way up on bench. I took it down with a 3 second eccentric, toched chest, paused and pushed till my face went tomato. got stuck halfway twice.. but when i failed i was so pleased with my form.. back remained arched,,, hips low. .. feet planted... bar didn't just fall on my chest.. i held it at that halfway point for a few seconds,, then called for the spot...
i'm going to concentrate on deads for lower body... i'll still squat... but deads will be a priority for me...
we'll see what happens..
today i did:
185# +60# of chains
8 sets x 2 reps
105# INcline DB press
x8
x4
explosive pull ups,,, pause at top, slow eccentric.. full range of motion... hang at bottom...
x10
x8
2 sets of body weight dips
x30
x30
superset with DB curls
55# x10 x 10
one set of unilateral cable tricep ext. failure.
I got 315 half way up on bench. I took it down with a 3 second eccentric, toched chest, paused and pushed till my face went tomato. got stuck halfway twice.. but when i failed i was so pleased with my form.. back remained arched,,, hips low. .. feet planted... bar didn't just fall on my chest.. i held it at that halfway point for a few seconds,, then called for the spot...
i'm going to concentrate on deads for lower body... i'll still squat... but deads will be a priority for me...
we'll see what happens..
today i did:
185# +60# of chains
8 sets x 2 reps
105# INcline DB press
x8
x4
explosive pull ups,,, pause at top, slow eccentric.. full range of motion... hang at bottom...
x10
x8
2 sets of body weight dips
x30
x30
superset with DB curls
55# x10 x 10
one set of unilateral cable tricep ext. failure.
AngryMuscles
New member
hey man. i can see you're getting strong on bench. envy!
A
Aztech
Guest
nice benching..wish my gym had chains
G
getfitdoc
Guest
Legs
Squats
worked up to
225X10
275X8
DL from floor. reg. grip, hands inside knees.
worked up tp
315x3
GHR--did a variation that PB showed me.
3 sets x10reps
Squats
worked up to
225X10
275X8
DL from floor. reg. grip, hands inside knees.
worked up tp
315x3
GHR--did a variation that PB showed me.
3 sets x10reps
G
getfitdoc
Guest
THE GHR variation was the first one in the video BTW... without the bar..
G
getfitdoc
Guest
Bench
315xm
3boards
315x1
315x1
rack lockouts
345x1
Inc. DB 20 degree incline.
105x8
105x5
10 pullups x 2
explode up, pause 2, 4 count eccentric
Row machine, simulated bench press grip. level 11 x 12, level 12 x 12
315xm
3boards
315x1
315x1
rack lockouts
345x1
Inc. DB 20 degree incline.
105x8
105x5
10 pullups x 2
explode up, pause 2, 4 count eccentric
Row machine, simulated bench press grip. level 11 x 12, level 12 x 12
A
Aztech
Guest
nice bench work
G
getfitdoc
Guest
Legs
Cambered Bar squats
worked up to:
234#x10x2
Rack Deads:
worked up to
365x3
400x1
Single Leg Squats (holding DB's)
45#x15
55#x10
65#x8
Cambered Bar squats
worked up to:
234#x10x2
Rack Deads:
worked up to
365x3
400x1
Single Leg Squats (holding DB's)
45#x15
55#x10
65#x8
