Systematic's workout (Comment Welcome)

[Systematic]

2-27-02

SSR

DB Press 70
ClGr Row 180
Inc. DB Fly 70
Hmr PlDown 200
Cbl Fly (Hgt 14) 70
1 arm DB row 90

[Systematic]

2-28-01

Rest

[imported_MUSCLES]

What do you mean by SSR?Warmup stretches?Sounds like a company name!I do stretches,crunches strider and or stepper for warmup.

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STAY FIT STAY HEALTHY>KEEP PUMPIN

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[Systematic]

Hiya Muscles!

By SSR I mean Super Slow Reps (11 count positive 4 count negative). I change every two weeks from standard reps to SSR's to stop my muscles from getting used to the workout. I have been using this method for only two months, but so far the improvments have been fiarly substantial.
One thing to note, I lift a lot less weight when doing SSR. It makes ya look a little weak, but I personally get a HUGE pump from doing it. Try it for one workout and see what happens.
BTW, if you DO try it, please let me know how it works for you, or what you think of it. I would be interested.

[Systematic]

3-1-02

Standard

Military DB press - 75
Leg Press SSR - 450
DB Shrugs - 120 [img]graemlins/images/icons/mad.gif[/img] No higher DB's at this gym.
Smith Machine squat - 270
Cbl Lats - 30
Calf Press SSR - 180

Squats were HARD after leg presses. Had that nice swooning feeling after 2nd set.

[Systematic]

3-2-02

Rest

SORE from yesterdays workout. Legs, and shoulders tight. Left knee bothers me a bit. GOOD workout yesterday. May have to do that one again.

[Systematic]

3-4-02

Standard

Sitting DB curls - 55
Kneeling Tri Ext - 45

Standing Straight bar curls - 125 [img]graemlins/images/icons/mad.gif[/img] 115
If I do this exersize AFTER sitting DB curls,
I MUST go down in weight or it (#*$!!ing hurts.

Laying Tri Ext - 100
Laying Cable curls - 150

What a pump! Tried this exersize since Preacher
was taken. I like it, will incorporate in my
regular workouts [img]images/icons/laugh.gif[/img]

Tri Pull down - 120

[Systematic]

3-5-02

Forced Rest.

Too many meetings to get to the Gym. No biggie, will move Abs/forearms to Thursday. Will do Legs and Shoulders tomorrow.

I may change my split. I was looking at Mr. O's and bmx's split and I kinda like what they do. They do a four day split like the following

1 Shoulders, Tri's
2 Back
3 Rest
4 Chest, Bi's
5 Legs

As compared to my three day split

1 Bi's, Tri's
2 Rest
3 Shoulders, Legs
4 Rest
5 Chest, Back

I'll have to think about this and maybe try it for a month.

[Systematic]

3-6-02

Decided to do chest and back as opposed to legs/shoulders. My legs are still a tiny bit sore from last week (3-1-02) so I wouldn't mind giving them a bit more rest.

Seated Row - 240 x8

Flat DB Press - 80 x10
Its time to bump this up. I went a little lighter than what I think I can do. This is really the first time I have done Flat DB press on my standard weight. I MAY be able to do 90's. Unfortunately where I go to workout does not have 85's.

Wide grip pulldown 270x7 260x8 260x6
I dropped weight since my form was utter crap on the last couple of reps at 270.

Incline DB 90 x6 x5 x2
Holy crap. I normally do x8 at least on the first set. HOWEVER, I also normally do this exercize first. I'll feel that tomorrow.

DB row - 120 x10 x8 x6
Again, want to go up. Can't.

Cable flys. height 9 90 x8


All in all a good workout. I was beat when I finished.

[Systematic]

3-7-02

Standard Workout

I decided to do shoulders and abs today, and do legs seperatly. If I am doing a whole day for Bi/Tri's you'd think I could at least do a whole day for legs.

Military DB shoulder press 70x8 75x6 75x5

Incline Situps - 35x15 35x12 35x8->0x8

DB Shrugs 120 x15 x12 x10

Inverted Back ext 25x15 25x10 25x8->0x5
(Back Sooooo tired)

Cable lats 35x8 35x6 35x5

Good workout. I am looking forward to tomorrow's workout of doing all legs though. That should be interesting.