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  #21  
Old 12-16-2008, 07:05 PM
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Man, wish I would have read this before my workout this morning, it inspired me to throw in some rack chins! Haven't done those in a while! Going heavy on the pressdowns I see as well! By the way, I am guessing you are a Legend of Zelda fan!?
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  #22  
Old 12-17-2008, 02:06 AM
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Default Dec. 15/08

Lower body power 82.5%

Squats
205x5
205x5
205x5

Leg Extension
145x10
150x10

SLDL
215x5
215x5
215x5

Leg Curl
135x10
140x10

Standing Calf Raise on a Smith Machine
345x10
345x9
345x8

Seated Calf Raise
110x7
110x6
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  #23  
Old 12-17-2008, 02:07 AM
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Originally Posted by President Wilson View Post
Man, wish I would have read this before my workout this morning, it inspired me to throw in some rack chins! Haven't done those in a while! Going heavy on the pressdowns I see as well! By the way, I am guessing you are a Legend of Zelda fan!?
Rack chins are great, there probably one of my new favorite back exercises. Ahahaha only you and Gab were the only two to notice the title , Zelda is indeed kick ***

As for those pressdowns aslong as its not my chest/back/ham/quad/or shoulder its as heavy as I can go. Hopefully next week Ill try 130
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  #24  
Old 12-17-2008, 02:28 AM
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Ahahaha only you and Gab were the only two to notice the title , Zelda is indeed kick ***
Their not the only ones!
I have been a hardcore Zelda fan since day 1, I am talking 8-bit Nintendo Legend of Zelda, then the sequal, then Super Nintendo and N-64. Currently, my wife is working her way through Twilight Princess. We're total geeks!
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  #25  
Old 12-17-2008, 02:34 AM
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Their not the only ones!
I have been a hardcore Zelda fan since day 1, I am talking 8-bit Nintendo Legend of Zelda, then the sequal, then Super Nintendo and N-64. Currently, my wife is working her way through Twilight Princess. We're total geeks!
Want to hear geek? I even have zelda on my blackberry I play when Im bored ahahah
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  #26  
Old 12-17-2008, 11:08 PM
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Default Dec. 17/08

Wednesday HIIT

HIIT on Elliptical
5min warm up at level 6
5min of Hit at 10
20min at 10
5min of Hit at 12
5min cool down at 6
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  #27  
Old 12-19-2008, 06:46 PM
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Default Dec. 18/08

Chest/Back Hypertrophy

Rack Chins at 65% 10rm
45x10
45x10
35x10

Close Grip Row
140x10
140x9
140x8

Lat Pull Down
120x8
110x8
110x8

60 second hang just my body weight this time, for the full 60seconds

Flat DB Press
45x10
45x10
45x10

DB Incline Press
40x12
40x12
40x10

Machine Flies (the cable cross over was broken....)
120x15
120x12
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  #28  
Old 12-20-2008, 10:33 PM
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Default Dec. 20/08

Shoulder/Arms Hypertrophy

DB Shoulder Press
40x8 (warmup)
50x10
50x10

DB Lat Raise
20x10
20x11
20x10

EZ Curls
60x10
60x10

Preacher Curl Machine
60x11
60x12

Overhead Rope Extension
40x15
45x12

Cable Press Down
55x8
50x8
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  #29  
Old 12-20-2008, 10:36 PM
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Changed around things a little bit no longer doing thr 65% reps, instead just using it as a warmup then moving to all out but making sure Im just shy of failure on every set.
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  #30  
Old 12-22-2008, 01:18 AM
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Default Dec. 21/08

Lower body hypertrophy

Squat
135x10
185x10
185x10
185x10

SLDL
135x8
185x10
185x10
185x10

Leg Extension
150x10
150x9

Leg Curl
140x10
145x10

45* Calf Raise
90x12
90x8
90x8

Seated Calf Raise
90x12
90x10
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