SuGaRBuTT iN TRaiNiNG
- Thread starter Brat
- Start date
Brat
PiNCHe GRiNGa!
adidamps2 said:
I KNOW, I KNOW! I should have down overhead extensions or something...stupid wussy isolation movements!!!
Zottman curls rock...one moment while I find a clip/description for ya...here ya go: http://www.weightliftingdiscussion.com/zottman.html (how much ya wanna bet the guy demonstrating that is in the military?)...
You have mail, btw...
AngryMuscles
New member
u pull conven or sumo?
Brat
PiNCHe GRiNGa!
26May07: Legs
Warm-up leg extensions:
(50/25) x 2
__________
Squats:
45/10, 115/10, 135/8, (145/5) x 5
__________
Leg press (wt. is per side):
90/10, 135/10, (180/10) x 4
__________
Stationary lunges:
45/15, (65/15) x 3
__________
SLDL:
(115/15) x 4
__________
SUPERSET:
Unilateral leg curls:
(40/15) x 4
Leg extensions:
(50/20) x 4 - legs were burning at this point.
__________
Seated calf raises:
(70/20) x 4
__________
Smith calf raises (wt. is per side):
35/20, (45/20) x 3
__________
CARDIO:
5 minutes treadmill, pre-workout - knew today was gonna be killer and wanted to save my energy.
15 minutes treadmill, post-workout.
Warm-up leg extensions:
(50/25) x 2
__________
Squats:
45/10, 115/10, 135/8, (145/5) x 5
__________
Leg press (wt. is per side):
90/10, 135/10, (180/10) x 4
__________
Stationary lunges:
45/15, (65/15) x 3
__________
SLDL:
(115/15) x 4
__________
SUPERSET:
Unilateral leg curls:
(40/15) x 4
Leg extensions:
(50/20) x 4 - legs were burning at this point.
__________
Seated calf raises:
(70/20) x 4
__________
Smith calf raises (wt. is per side):
35/20, (45/20) x 3
__________
CARDIO:
5 minutes treadmill, pre-workout - knew today was gonna be killer and wanted to save my energy.
15 minutes treadmill, post-workout.
Brat
PiNCHe GRiNGa!
28May07: Chest/Traps/Shoulders
Flat DB bench press:
35/15, 40/10, 45/8
__________
DB pullovers:
(40/15) x 3
__________
Incline DB flye
25/12, 30/10, 35/10
__________
Standing DB military press:
15/15, (20/10) x 3 - too light.
__________
Lateral DB raises:
(15/8) x 3
__________
Front DB raises:
(12.5/10) x 3 - too light.
__________
Reverse pec deck:
40/15, 50/12, 60/12, 70/8
__________
DB shrugs:
60/15, (70/15) x 3
__________
CARDIO:
15 minutes treadmill, pre-workout
30 minutes elliptical, post-workout.
__________
Legs are still sore from Saturday. Felt like I got a good workout in today, except for my chest. Shoulda done more, but it was crowded as fuck and there wasn't a free bench (any angle) to do any BB work. Blah.
Flat DB bench press:
35/15, 40/10, 45/8
__________
DB pullovers:
(40/15) x 3
__________
Incline DB flye
25/12, 30/10, 35/10
__________
Standing DB military press:
15/15, (20/10) x 3 - too light.
__________
Lateral DB raises:
(15/8) x 3
__________
Front DB raises:
(12.5/10) x 3 - too light.
__________
Reverse pec deck:
40/15, 50/12, 60/12, 70/8
__________
DB shrugs:
60/15, (70/15) x 3
__________
CARDIO:
15 minutes treadmill, pre-workout
30 minutes elliptical, post-workout.
__________
Legs are still sore from Saturday. Felt like I got a good workout in today, except for my chest. Shoulda done more, but it was crowded as fuck and there wasn't a free bench (any angle) to do any BB work. Blah.
Brat
PiNCHe GRiNGa!
29May07: Arms/Abs
SUPERSET #1:
Decline close-grip bench:
75/12, 95/10, 105/6, 105/8
Wide and close grip BB curls:
(45/10) x 2 (1 set wide, 1 set close), (50/10) x 2 (1 set wide, 1 set close)
___________
SUPERSET #2
Seated overhead DB extenstions:
45/15, 40/12, 50/10
Seated alternating DB curl:
20/10, (22.5/8) x 2
___________
SUPERSET #3:
Rope pushdowns:
50/10, 60/12, 70/12
Rope curls:
30/15, 40/15, 50/15
___________
Machine dips:
150/20, 195/12, 225/12
___________
Captain's chair crunches:
15 x 3
___________
Woodchoppers w/10lb medicine ball:
20 x 3 (each side)
___________
CARDIO:
15 minutes treadmill, pre-workout
15 minutes elliptical, post-workout
20 minutes basketball, post-workout - was getting bored on the elliptical, so I hopped off and went and shot some hoops...with as sucky as I am, it was more like running around the basketball court chasing the ball...=)
SUPERSET #1:
Decline close-grip bench:
75/12, 95/10, 105/6, 105/8
Wide and close grip BB curls:
(45/10) x 2 (1 set wide, 1 set close), (50/10) x 2 (1 set wide, 1 set close)
___________
SUPERSET #2
Seated overhead DB extenstions:
45/15, 40/12, 50/10
Seated alternating DB curl:
20/10, (22.5/8) x 2
___________
SUPERSET #3:
Rope pushdowns:
50/10, 60/12, 70/12
Rope curls:
30/15, 40/15, 50/15
___________
Machine dips:
150/20, 195/12, 225/12
___________
Captain's chair crunches:
15 x 3
___________
Woodchoppers w/10lb medicine ball:
20 x 3 (each side)
___________
CARDIO:
15 minutes treadmill, pre-workout
15 minutes elliptical, post-workout
20 minutes basketball, post-workout - was getting bored on the elliptical, so I hopped off and went and shot some hoops...with as sucky as I am, it was more like running around the basketball court chasing the ball...=)
ahhh okBrat said:I KNOW, I KNOW! I should have down overhead extensions or something...stupid wussy isolation movements!!!
Zottman curls rock...one moment while I find a clip/description for ya...here ya go: http://www.weightliftingdiscussion.com/zottman.html (how much ya wanna bet the guy demonstrating that is in the military?)...
You have mail, btw...
i do those but never knew they had a differnt name.
and now you have mail back.
A
Aztech
Guest
tman55 said:
you've been out for awhile...things have changed around here..
Miss Muscle
New member
Haha....nice avatar Brat rat a tat tat!~!! 
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