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Johnny
Sept 17, 2005 18:41:49 GMT -5
Post by Johnny Mnemonic on Sept 17, 2005 18:41:49 GMT -5
Upper Body 9/17
Bent Press
75 x 10
65 x 10
Chin-ups
25 x 11
25 x 10
Tri ez bar presses
70 2x12
db hammer curls
30's 2x8
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Johnny
Sept 18, 2005 11:56:39 GMT -5
Post by Johnny Mnemonic on Sept 18, 2005 11:56:39 GMT -5
Lower Body 9/18
Deadlifts (Sumo RDL style)
475 x 1 405 x 8 405 2 x 3
Should have known I would'nt be that strong today when I woke up with slightly sore hips. I won't do Bent Presses the day before a heavy dead day again.
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Johnny
Sept 20, 2005 18:31:31 GMT -5
Post by Johnny Mnemonic on Sept 20, 2005 18:31:31 GMT -5
Upper Body 9/20
PLIO Bench Press
335 @ 7 seconds;initial set 315 @ 7 seconds;3 drop sets
Warmed up to 285. Didn't feel nearly as strong today as last bench workout. Feeling stronger though.
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Johnny
Sept 23, 2005 18:33:29 GMT -5
Post by Johnny Mnemonic on Sept 23, 2005 18:33:29 GMT -5
Upper Body 9/23
Bench Press
205 @ 18 reps;initial set 190 @ 18 reps;1 drop set 190 @ 10 reps
db flyes
25's 3x10
I was wanting 20 reps for 205 but probabley not as strong due to the heavy benching on Tuesday.
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Johnny
Sept 25, 2005 18:58:02 GMT -5
Post by Johnny Mnemonic on Sept 25, 2005 18:58:02 GMT -5
Lower Body 9/25
Dead lifts
375 @ 10 reps;initial set 345 @ 10 reps;1 drop set
Leg raises
2x10
Getting weaker in deads. I am thinking my lack of assistance work(squats,GHR's,back raises,etc.) is causing me to lose strength. I think? I will make sure to include a second day during the week for accessory stuff. I'll try to include leg presses since I am not ready to squat yet.
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Johnny
Sept 26, 2005 18:31:51 GMT -5
Post by Johnny Mnemonic on Sept 26, 2005 18:31:51 GMT -5
Upper Body 9/26
Bent/Side Press
85 @ 3 reps;initial set 75 @ 3 reps;3 drop sets
Incline Bench Rows
4/45's 4x5
db lying Tri presses
25's 3x10
db curls
25's 3x10
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Johnny
Sept 26, 2005 20:54:56 GMT -5
Post by Boris on Sept 26, 2005 20:54:56 GMT -5
Getting weaker in deads. I am thinking my lack of assistance work(squats,GHR's,back raises,etc.) is causing me to lose strength. I think? I will make sure to include a second day during the week for accessory stuff. I'll try to include leg presses since I am not ready to squat yet. Yeah, I was looking over the past three weeks and you've DLed (and only DLed from the looks of it) exactly once/week and every workout was one week apart. I would think adding a light assistance or recovery day 1x/week might do a lot for you.
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Johnny
Sept 28, 2005 18:10:03 GMT -5
Post by Johnny Mnemonic on Sept 28, 2005 18:10:03 GMT -5
Lower Body 9/28
Power Cleans
225 1x3 205 4x3
Leg Presses (heels only)
225 1x10 315 1x10 405 1x10 495 1x10 315 1x10
Leg raises
3x10
Felt surprisingly strong on the cleans and overall the workout felt pretty good.
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Johnny
Oct 1, 2005 9:34:43 GMT -5
Post by Johnny Mnemonic on Oct 1, 2005 9:34:43 GMT -5
Upper Body 9/30
ISO Bench Press
265 @ 8 seconds;initial set 240 @ 8 seconds;2 drop sets
205 x 5
I warmed up to a HARD 275 single. I definitely was not as strong as I would like.
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Johnny
Oct 3, 2005 18:24:12 GMT -5
Post by Johnny Mnemonic on Oct 3, 2005 18:24:12 GMT -5
Lower Body 10/2
Helped a freind of mine's parents move. Pretty good workout. Hit my GPP pretty good.
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Johnny
Oct 3, 2005 18:29:08 GMT -5
Post by Johnny Mnemonic on Oct 3, 2005 18:29:08 GMT -5
Upper Body 10/3
db Presses
50's @ 18 reps;initial set 50's @ 16 reps;2 drop sets
Pull-ups
3x12
db Tricep exercise
50's 1x10 35's 2x10
The tricep exercise is a Westside variety. I don't know if you remember Boris, but it is from one of your PLUSA videos. You take a pair of db's and lay on a bench. Lower them palms facing and roll them on your front delts til your elbows point up. Then press back up. Tough exercise. Can't go too heavy cuz of my weak elbows.
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Johnny
Oct 4, 2005 13:34:19 GMT -5
Post by Boris on Oct 4, 2005 13:34:19 GMT -5
The tricep exercise is a Westside variety. I don't know if you remember Boris, but it is from one of your PLUSA videos. You take a pair of db's and lay on a bench. Lower them palms facing and roll them on your front delts til your elbows point up. Then press back up. Tough exercise. Can't go too heavy cuz of my weak elbows. Yes, I just call them "DB Tricep extensions" (as opposed to elbows-out extensions) - I think they are a great exercise and they should strengthen your elbows if you don't overdo it. Pretty sure they're on the WS seminar tapes too. What's up w. those leg presses?
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Johnny
Oct 5, 2005 20:17:59 GMT -5
Post by Johnny Mnemonic on Oct 5, 2005 20:17:59 GMT -5
Lower Body 10/5
Power Cleans
225 2x2 205 3x2
Leg Presses
225 1x12 315 1x12 405 3x15
Leg Raises
3x8
Felt fine during workout but felt pain in right knee afterwards.
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Johnny
Oct 7, 2005 18:11:37 GMT -5
Post by Johnny Mnemonic on Oct 7, 2005 18:11:37 GMT -5
Upper Body 10/7
Bench Press
265 @ 3 reps;initial set 235 @ 3 reps;5 drop sets
I would have liked to have done more sets but I started to feel a twinge in my right shoulder. Imagine that!
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Johnny
Oct 9, 2005 15:38:46 GMT -5
Post by Johnny Mnemonic on Oct 9, 2005 15:38:46 GMT -5
Lower Body 10/9
Deadlifts
455 @ 3 reps;initial set 415 @ 3 reps;6 drop sets
Funny how a little extra work can help your strength. I did 495x3 a few weeks ago but since I was not doing much work other than Deads my strength went down. I won't make that stupid mistake again.
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