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#71
05-10-2004, 01:02 AM
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Re: The Neverending BULK! (comments welcome)
10/05/04
Dynamic Effort Bench (3 different grips inside rings) 3 x 90lb 3 x 90lb 3 x 90lb 3 x 90lb 3 x 90lb 3 x 90lb 3 x 90lb 3 x 90lb 3 x 90lb Incline Skullcrushers 12 x 70lb 12 x 70lb 10 x 70lb Incline CG bench 8 x 115lb 6 x 115lb Wide grip pullups 8 8 Palms facing 10 10 Incline Dumbell curls 10 x 25lb 6 x 30lb 5 x 30lb Bent cable laterals 12 x 20lb 12 x 20lb RC work
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[b]"Strong is the one whose steely drive and confidence move him to lift the bar. Powerful is the one who pushes the bar until it's fully extended overhead. Mighty is the one who then repeats the process - and first makes the bar heavier!" http://member.telpacific.com.au/bams/ron.jpg <font color="navy">YAAAEEEE BUUDDDYYY!!!!</font> |
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#72
05-11-2004, 06:28 AM
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Re: The Neverending BULK! (comments welcome)
11/05/04
MAX EFFORT SQUAT/DEAD BOX SQUATS (box @ parallel) 12 x 45lb 5 x 135lb 5 x 180lb 4 x 200lb 3 x 225lb 1 x 225lb 1 x 250lb (new PR) 1 x 250lb FRONT SQUAT 6 x 135lb 4 x 155lb HAMSTRING LEG PRESS 8 x 270lb 6 x 360lb 6 x 450lb 6 x 450lb HYPEREXTENSION 8 x 30lb 8 x 60lb 8 x 60lb 8 x 60lb REVERSE PREACHERS 12 X 25lb 10 x 45lb 8 x 55lb 8 x 55lb STANDING CALF 12 x 120lb 12 x 180lb 6 x 220lb 6 x 220lb Notes: I can feel my strength climbing and I am only in my second week. Size wise I haven't changed much.. my diet has gone downhill lately. I'm going to make an effort to get in ~3000 cals/day from tomorrow.
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[b]"Strong is the one whose steely drive and confidence move him to lift the bar. Powerful is the one who pushes the bar until it's fully extended overhead. Mighty is the one who then repeats the process - and first makes the bar heavier!" http://member.telpacific.com.au/bams/ron.jpg <font color="navy">YAAAEEEE BUUDDDYYY!!!!</font> |
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#73
05-16-2004, 03:09 AM
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Re: The Neverending BULK! (comments welcome)
13/05/04
MAX EFFORT BENCH RACK LOCKOUTS 12 x 135lb 5 x 135lb 5 x 145lb 3 x 155lb 3 x 170lb 2 x 180lb 2 x 190lb 1 x 200lb (new PR) DUMBELL SKULLCHRUSHERS 12 x 15lb 10 x 20lb 8 x 25lb 8 x 25lb 7 x 25lb Cable side laterals 12 x 20lb 12 x 20lb R/C work
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[b]"Strong is the one whose steely drive and confidence move him to lift the bar. Powerful is the one who pushes the bar until it's fully extended overhead. Mighty is the one who then repeats the process - and first makes the bar heavier!" http://member.telpacific.com.au/bams/ron.jpg <font color="navy">YAAAEEEE BUUDDDYYY!!!!</font> |
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#74
05-16-2004, 03:18 AM
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Re: The Neverending BULK! (comments welcome)
15/05/04
DYNAMIC EFFORT SQUAT/DEAD BOX SQUATS (below parallel box) 6 x 135lb 2 x 180lb 2 x 180lb 2 x 180lb 2 x 180lb 2 x 180lb 2 x 180lb 2 x 180lb SLDLs 10 x 115lb 8 x 155lb 8 x 155lb 6 x 180lb 6 x 180lb REVERSE HYPERS 15 x bw 15 x bw 15 x bw ROMAN CHAIR CRUNCHES 12 X 8lb (behind head) 12 X 8lb (behind head) BTB WRIST CURLS 12 X 45lb 12 x 45lb WRIST CURLS 12 x 45lb 10 x 45lb 8 x 55lb 8 x 55lb Notes: I think i have finally got my box squat form down. I also get to work out in an awesome powerlifting room in my gym I found where no one goes. I think it is meant for the football teams but they have a sweet squat cage which I have never used before.. and heaps of different sized boxes.
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[b]"Strong is the one whose steely drive and confidence move him to lift the bar. Powerful is the one who pushes the bar until it's fully extended overhead. Mighty is the one who then repeats the process - and first makes the bar heavier!" http://member.telpacific.com.au/bams/ron.jpg <font color="navy">YAAAEEEE BUUDDDYYY!!!!</font> |
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#75
05-16-2004, 10:21 PM
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Re: The Neverending BULK! (comments welcome)
DYNAMIC EFFORT BENCH
BENCH PRESS (3 different grip inside rings) 3 x 90lb 3 x 90lb 3 x 90lb 3 x 90lb 3 x 90lb 3 x 90lb 3 x 90lb 3 x 90lb 3 x 90lb DB FRENCH PRESS 12 x 45lb 10 x 55lb 10 x 55lb 10 x 55lb PULLDOWNS 12 x 90lb 8 x 120lb 6 x 120lb 10 x 100lb BENT CABLE LATERALS 12 x 20lb 12 x 20lb DB CURLS 8 x 35lb 6 x 35lb 5 x 35lb
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[b]"Strong is the one whose steely drive and confidence move him to lift the bar. Powerful is the one who pushes the bar until it's fully extended overhead. Mighty is the one who then repeats the process - and first makes the bar heavier!" http://member.telpacific.com.au/bams/ron.jpg <font color="navy">YAAAEEEE BUUDDDYYY!!!!</font> |
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#76
05-18-2004, 06:00 AM
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Re: The Neverending BULK! (comments welcome)
18/05/04
MAX EFFORT SQUAT/DEAD BOX SQUAT (@ PARALLEL) 8 X 45LB 8 X 135LB 5 X 155LB 5 X 180LB 3 X 200LB 2 X 225LB 1 X 250LB 1 X 260LB (NEW PR) DEADLIFTS 12 X 90LB 5 X 180LB 4 X 225LB 2 X 250LB 2 X 270LB 1 X 290LB 1 X 315LB 1 X 325LB (NEW PR) MACHINE HACK SQUAT (FEET HIGH) 12 X 135LB 8 X 225LB 6 X 270LB BARBELL HOLDS (OVER HAND GRIP) 180LB X 30 SEC. 225LB X 30 SEC. 225LB X 30 SEC. NOTES: What can I say? This was easily my best workout EVER! I struggled a little with the 260lb box squat but I'm glad I got it up. I then wanted to max out on deads as I've never done that before. The 270lb was surprisingly easy, so I decided to go for three plates. After getting that I was so psyched up I just said stuff it and tried for 325lb. I struggled but I locked it out. My grip has improved heaps.. all of these were done with chalk only. This powerlifting routine is so good. I'm getting my best strength gains ever and I'm only in my third week.
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[b]"Strong is the one whose steely drive and confidence move him to lift the bar. Powerful is the one who pushes the bar until it's fully extended overhead. Mighty is the one who then repeats the process - and first makes the bar heavier!" http://member.telpacific.com.au/bams/ron.jpg <font color="navy">YAAAEEEE BUUDDDYYY!!!!</font> |
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