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#21
05-04-2004, 03:43 PM
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Re: Summer Training
May 4th, 2004
Skipped cardio yesterday on account of my sore-*** legs. Will do some abs tonight, though. Anyways, it was shoulder day and I decided to bump up half my lifts. SHOULDERS DB Shoulder Presses 50lb DBs x 10 60lb DBs x 8 70lb DBs x 5 (got the worst spot ever) Smith Machine Military Presses (bar=15lbs) 115lbs x 10 125lbs x 8 135lbs x 6 EZ-Bar Upright Rows 80lbs x 10 90lbs x 8 100lbs x 6 Alternating DB Front Raises 25lb DBs x 10 25lb DBs x 8 25lb DBs x 6 DB Side Laterals 25lb DBs x 10 25lb DBs x 8 25lb DBs x 6 Dumbbell Shrugs 90lb DBs x 12 100lb DBs x 10 110lb DBs x 8 (will go for 120 next time!) HammerStrength Machine Shrugs 270lbs x 12 360lbs x 10 (stacked) 450lbs x 8 (or it is?!) Seated Bent-Over DB Raises 20lb DBs x 10 20lb DBs x 8 20lb DBs x 6 |
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#24
05-05-2004, 07:13 AM
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Re: Summer Training
[ QUOTE ]
Dumbbell Shrugs 90lb DBs x 12 100lb DBs x 10 110lb DBs x 8 (will go for 120 next time!) [/ QUOTE ] <font color="blue"> [img]/forum/images/graemlins/shocked.gif[/img]Oh your poor traps dude [img]/forum/images/graemlins/shocked.gif[/img] That might bring upon the DOMS monsters in the morning! Great workout and I wish you luck in your goal of nailing the 120 next workout. It's great to see you placing goals on yourself. That is an awesome motivational tool. </font> |
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#25
05-05-2004, 07:42 PM
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Re: Summer Training
May 5th, 2004
Good, ole arm day. Will do some cardio and abs tomorrow. TRICEPS, BICEPS, AND FOREARMS Angled Bar Dips (I prefer parallel dips for tris, but we don't have one at our gym other than the assisted dip machine!) BW x 12 (warm-up) BW +25lbs x 10 BW +35lbs x 8 BW +45lbs x 6 Olympic Bar Curls 45lb bar x 12 (warm-up) 85lbs x 10 95lbs x 8 105lbs x 6 (thought my veins were gonna burst) Close-Grip BB Bench Presses 115lbs x 10 135lbs x 8 155lbs x 6 (gonna bump this up for sure) Alternating DB Curls 40lb DBs x 10 45lb DBs x 8 50lb DBs x 6 (finally!) Cable Pressdowns 80lbs x 10 90lbs x 8 100lbs x 6 Cable Curls (stack = 160lbs) 120lbs x 10 130lbs x 8 140lbs x 6 (next time: bumping it up) Reverse EZ-Bar Curls ss/ Behind-the-back Wristcurls ss/ Hammer Curls ss/ Reverse DB Wristcurls 80lbs x 8 / 120lbs x 12 / 35lb DBs x 6 / 20lb DBs x 12 Single-hand Reverse Cable Pressdowns 60lbs x2 x 12 High-Pulley Cable Curls 60lbs x2 x 12 |
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#26
05-06-2004, 07:51 PM
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Re: Summer Training
May 6th, 2004
Took the day off as tomorrow I'll try something new and give Max-OT a shot. I read the stuff and it seems pretty interesting. I love volume training, but I really feel like lifting HEAVY this week. I'll give it a cycle and see how I like it. |
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#27
05-07-2004, 04:10 PM
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Re: Summer Training
May 7th, 2004
First day of Max-OT training. It was pretty good. Short, yet intense. I love lifting heavy (when it's heavy for me, at least [img]/forum/images/graemlins/wink.gif[/img]). <font color="red">CHEST AND ABS </font> Flat Barbell Bench Presses 95lbs x 10 (warm-up) 135lbs x 6 (warm-up) 175lbs x 1 (warm-up) 195lbs x 6 195lbs x 6 195lbs x 4 Incline Dumbbell Bench Presses 75lb DBs x 7 75lb DBs x 6 75lb DBs x 5 Weighted Angled Bar Dips BW +45lbs x 6 BW +45lbs x 5 Weighted Decline Crunches BW +35lbs x 15 BW +45lbs x 10 Leg Lifts BW x 15 BW x 12 |
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#28
05-08-2004, 04:38 AM
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Re: Summer Training
[ QUOTE ]
Flat Barbell Bench Presses 95lbs x 10 (warm-up) 135lbs x 6 (warm-up) 175lbs x 1 (warm-up) 195lbs x 6 195lbs x 6 195lbs x 4 [/ QUOTE ] <font color="blue"> [img]/forum/images/graemlins/shocked.gif[/img]That is some awesome weight you are tossing around there [img]/forum/images/graemlins/shocked.gif[/img] Totally diggin' the strength action. Way to be on the intensity and follow ups! </font> |
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#29
05-09-2004, 05:49 PM
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Re: Summer Training
May 9th, 2004
I said I'd give Max-OT a shot, but I love volume training too much [img]/forum/images/graemlins/smile.gif[/img] SHOULDERS Dumbbell Shoulder Presses 40lb DBs x 12 50lb DBs x 10 60lb DBs x 8 70lb DBs x 4 [img]/forum/images/graemlins/frown.gif[/img] Smith Military Presses 105lbs x 12 115lbs x 9 125lbs x 7 135lbs x 5 Arnold Presses 30lb DBs x 12 30lb DBs x 10 30lb DBs x 8 EZ-Bar Upright Rows 80lbs x 10 90lbs x 8 100lbs x 6 Dumbbell Side Laterals 20lb DBs x 12 20lb DBs x 10 20lb DBs x 8 20lb DBs x 6 Cable Front Raises (wt each side) 15lbs x 12 15lbs x 10 15lbs x 8 ABS Leg Lifts BW x 30 BW x 25 Roman Chair Bends (wt each side) BW+10lbs x 30 BW+10lbs x 25 Decline Crunches BW x 30 BW x 25 Reverse Crunches BW x 30 Throwing Medicine Ball Crunch (not sure what it's actually called!) 15lbs x 15 15lbs x 20 (w/ leg lift) |
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