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Old 03-23-2006, 07:59 PM   #571 (permalink)
I. Kay
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Circuit, 4x8 each, 90 second rest in between circuit

Chinups, 4x8 - bw
Close-grip Decline Bb Bench Press, 4x8 - 185
RDLs, 8x245, 3x8 - 225
Lateral Raises, 4x8 - 20's
Oblique Cable Pressdowns, 8x110, 3x8 - 120

Great to be back!
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Old 03-23-2006, 08:04 PM   #572 (permalink)
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Good to see you posting again. Welcome back old chap. LOL
I like those bench and RDL numbers, especially. Great job.
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Old 03-23-2006, 08:05 PM   #573 (permalink)
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Glad to have you back with us Rock. You lifts are looking solid man!!
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Old 03-23-2006, 08:09 PM   #574 (permalink)
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Welcome back RH - spring will be here soon .

I'm working on my chins - wish I could do as many as you.
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Old 03-23-2006, 10:21 PM   #575 (permalink)
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Thanks guys! I sometimes forget that others are looking. Great motivation! I felt like puking after the last turn of bench and RDLs... I stood up from the bench and wobbled over to the rack... worked through my eight and went to all fours on the floor... but no hurling!

Anyway, thanks again guys-
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Old 03-24-2006, 01:10 AM   #576 (permalink)
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Good workout Mr especialy as Body weight is probably plus a few extra pounds
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Old 03-26-2006, 03:48 PM   #577 (permalink)
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Superset:
Deadlift while standing on plates 4x1-275
Incline Db Bench Press 4x6-80's

Then two more deadlifts at 275.

Superset:
Wide-grip Seated Rows 2x10 - 120, 10x110
Tri Pressdowns 3x10 - 130

Hanging Leg Raises 3x12

Cardio:
Eliptical - 10 minutes
Stationary Bike - 10 minutes
Arc Trainer - 10 minutes
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Old 03-26-2006, 04:53 PM   #578 (permalink)
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Nice weight on the deadlifts. Good workout.
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Old 03-26-2006, 06:41 PM   #579 (permalink)
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Quote:
Originally Posted by Mahler
Nice weight on the deadlifts. Good workout.
Thanks, John. It's quite a motivation to have you watching my log! I think I'll be able to increase quite significantly next week on the deads. Maybe 305. Today I felt sore and hadn't pulled from a deficit in a while. We'll see!
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Old 03-27-2006, 06:41 PM   #580 (permalink)
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Superset:
Barbell Push Press 3x10-95
Standing Wheel Rollouts 3x10

Neck Pulls 3x10-150

Cardio:
Eliptical - 10 minutes
Stationary Bike - 10 minutes
Arc Trainer - 10 minutes
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Old 03-28-2006, 05:01 AM   #581 (permalink)
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Daft question but I assume the reason for standing on plates for the dead lift is just to get that extra bit of stretch/distance????
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Old 03-28-2006, 09:06 AM   #582 (permalink)
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Quote:
Originally Posted by BFG
Daft question but I assume the reason for standing on plates for the dead lift is just to get that extra bit of stretch/distance????
Yeah, man. My problem on the deadlift is off the floor. So if I work from a higher point, I'll have to work harder. Once I go back to the floor it'll be easier!
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Old 03-29-2006, 03:04 PM   #583 (permalink)
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Pure brutality.

Round 1
Chinups 8xbw
Close-grip Decline Bench Press 8x190
RDLs 8x230
Lateral Raises 8x20's
Oblique Cable Pressdowns 8x130

70 seconds rest

Round 2
Chinups 8xbw
Close-grip Decline Bench Press 8x190
RDLs 8x230
Lateral Raises 8x20's
Oblique Cable Pressdowns 8x130

90 seconds rest

Round 3
Chinups 8xbw
Close-grip Decline Bench Press 6x190
RDLs 8x230
Lateral Raises 8x20's
Oblique Cable Pressdowns 8x130

90 seconds rest

Round 4
Supinated Pulldowns 8x140
Close-grip Decline Bench Press 8x175
RDLs 8x230
Lateral Raises 9x20's
Oblique Cable Pressdowns 8x130
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Old 03-31-2006, 12:51 PM   #584 (permalink)
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My first foray into the world of narrow-stance squats in well over a year. Felt good.
8x95
3x135
3x185
3x225
3x245
2x265

Quitting while I'm ahead here. The last time I did these, I hurt my back, so I'm playing it safe.
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Old 04-02-2006, 02:06 PM   #585 (permalink)
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Deadlift while standing on plates (closer stance than normal)
10x1 - 285

Incline Db Bench Press
8x85's
6x85's
8x80's
3x80's

Superset:
Wide-grip Seated Rows 3x10 - 110
Tri Pressdowns 10x140, 2x10 - 150

Eliptical 20 minutes

Leg Raises 3x10
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Old 04-02-2006, 02:17 PM   #586 (permalink)
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Wow Rock Hard those workouts are looking great. Esp those Dl's off the plates and narrow stance squats! Nice work keep it up
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Old 04-02-2006, 04:08 PM   #587 (permalink)
I. Kay
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Quote:
Originally Posted by Iamjennmedic
Wow Rock Hard those workouts are looking great. Esp those Dl's off the plates and narrow stance squats! Nice work keep it up
Thanks Jenn! And don't worry, you'll help me "keep it up".
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Old 04-03-2006, 12:08 PM   #588 (permalink)
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Bb Push Press
8xbar
5x65
3x95
3x115
3x125
3x135
1x145
1x150
1x150
1x150

Wide Grip Pulldowns
3x110
3x130
3x150
3x170
3x180

Eliptical - 30 minutes (this is a lot for me! ha!)
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Old 04-05-2006, 03:24 PM   #589 (permalink)
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Round 1
Close-grip Decline Bench Press 8x200
Chinups 8xbw
RDLs 8x235
Lateral Raises 8x20's
Oblique Cable Pressdowns 8x140

70 seconds rest

Round 2
Close-grip Decline Bench Press 8x190
Chinups 8xbw
RDLs 8x235
Lateral Raises 8x20's
Oblique Cable Pressdowns 8x140

3 minutes rest

Round 3
Close-grip Decline Bench Press 8x190
Chinups 8xbw
RDLs 8x235
Lateral Raises 8x20's
Oblique Cable Pressdowns 8x140

90 seconds rest

Round 4
Close-grip Decline Bench Press 6x190
Chinups 8xbw
RDLs 8x235
Lateral Raises 8x20's
Oblique Cable Pressdowns 8x140

Very good day. I flipped the chinups and bench. Worked well. A guy at the gym cornered me about strength training in between sets 2 + 3. No problem I guess. Just 3 minutes. Went up on the bench , RDLs and obliques.
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Old 04-06-2006, 07:06 AM   #590 (permalink)
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am in awe of those workouts !!!!!!!!!!!
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