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Old 10-25-2007, 02:20 PM   #31 (permalink)
EricLikesLifting
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10/25
Repetition

Flat DB
50x20
50x20
50x20

B1:Chin Ups
5
6
5
---5, extra set

B2:Seated DB Power Cleans
30x10
30x10
30x10

DB Lateral Raises
17.5x12
17.5x8
17.5x8
17.5x---

D1:Shrugs
---
D2:Hammer Curl
---
Heavy DB Holds
---
Didnt do these last parts of the workout. This workout started out fine with new max numbers on the flat DBs but just fell off from there. I was so pissed off at myself I decided to just leave early and not waste my time when I knew I wasn't pushing myself and just going through some motions. I have a big exam tomorrow morning, and that could be why I am off today. The plan is to take that exam tomorrow, take a little nap, eat some more and finish this tomorrow along with some extra grip training and anthing else that is really badass.
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Old 10-29-2007, 02:40 PM   #32 (permalink)
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10/29
ME UPPER

Bench
Barx12
95x12
135x5
165x5
185x5
190x5
195x5
205x3
215x1

Incline DB
47.520
47.5x15

C1: Seated Rows
130x12
130x10
130x10

C2: Face Pulls
100x12
100x12
100x12

DB Shrugs
70x15
70x12
75x10
75x12

DB Curls
30x9
30x9
30x10
30x8
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Old 10-29-2007, 02:42 PM   #33 (permalink)
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nice work.

was the 215 a PR?

you enjoying this program?
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Old 10-29-2007, 05:44 PM   #34 (permalink)
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Thanks,
215 was a PR about 2 or 3 weeks ago. It certainly felt lighter today and if my goal today was to get 220 for a new PR I think I could have acheieved that. I tried at the end and missed it though.

I do like this program. It is very flexible with exercise selection and rep ranges, etc. It has helped me with gains, and has me hooked on box squatting over conventional for the first time. Its not really boring either which is probably my favorite part. Each of the 4 days in the week has its own feel to it and is difficult in a different way then the others.
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Old 10-30-2007, 02:50 PM   #35 (permalink)
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10/30
ME LOWER

Box Squat
135x5
185x5
225x5
255x5
275x5
285x3
295x3
300x2

Step Ups
32.5x10
32.5x9
32.5x9

SL RDLs
20x7
20x7
20x6

Ab circuits
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Old 10-30-2007, 02:51 PM   #36 (permalink)
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Strong Box Squats
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Old 10-30-2007, 03:31 PM   #37 (permalink)
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good stuff. trying to decide if it's a program I'll jump on.
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Old 10-30-2007, 05:22 PM   #38 (permalink)
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defiantly do it. Its a great program
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Old 11-01-2007, 03:36 PM   #39 (permalink)
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11/01
Repetition

Flat DB Max
52.5x20
52.5x18
52.5x16

B1:Chin Ups
6
6
5
---4, extra set

B2:Seated Power Clean DB
30x10
30x10
30x10

DB Lateral Raise
17.5x12
17.5x10
17.5x10
17.5x11

D1B Shrugs
80x10
80x10
80x10

D2: Hammer Curl
37.5x9
37.5x8
37.5x8

Heavy DB holds
-didn't do, but yesterday did some extra grip/forearm training.
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Old 11-05-2007, 12:35 PM   #40 (permalink)
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11/5
DE LOWER

Squat Jump
135x3 for about 6 sets

Bulgarian Split Squat, leg elevated
35x9
35x9
35x9

Glute Hamm Raise
8
8
8

Hanging Leg Raise
12
12
12
12
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Old 11-06-2007, 02:10 PM   #41 (permalink)
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11/6
ME UPPER

Bench
barx12
95x8
135x5
165x5
185x5
195x5
205x3
200x3

Incline DB
47.5x15
47.5x15

C1:Seated Row
130x12
130x10
130x10

C2:Face Pulls
110x12
110x12
110x10

DB Shrugs
70x12
70x12
75x10
75x10

DB Curls
32.5x8
32.5x9
32.5x7
32.5x7

*was a little off today. am a subject in a weight lifting experiment at my school, so I had already done a little lifting earlier today and I think that is why I felt a little off.
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Old 11-08-2007, 03:06 PM   #42 (permalink)
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11/08
ME LOWER

Squat
135x5
185x5
235x5
265x5
280x4
295x3
305x3
275x3

Step Ups
32.5x10
32.5x10
32.5x9

SL RDL
20x8
20x7
20x7

AB workout
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Old 11-10-2007, 03:47 PM   #43 (permalink)
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11/10
Repetition Day

Flat DB
52.5x20
52.5x18
52.5x17

B1: Chin Ups
6
6

B2 Seated Power Cleans DB
3010
30x10
30x10

DB Lateral Raise
17.5x10
17.5x11
17.5x10
17.5x12

D1: Shrugs
80
80
80

D2: Hammer Curls
37.5x8
37.5x8
37.5x8

*As much as I like this routine, I decided to try a different one for a while. I am going to start doing Waterbury's ABBH I. It's simple and easy to follow for a few weeks, then I will probably go back to this routine.
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Old 11-12-2007, 12:55 PM   #44 (permalink)
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Decided to do Waterbury Method instead of ABBH. This is the first day, which I had to take a little light because I need to be fresh for tomorrow

11/12
Box Squats
225x3
245x3
255x3
265x3
265x3
265x3
265x3
250x3
250x3
225x3

A1: Dips
6
6
6
6

A2: DB Rows
50x6
50x6
50x6
50x6

B1:Skullcrushers
75x6
75x6
75x6
75x6

B2:Seated Calf Raises
135x6
135x6
135x6
135x6

Hanging Leg Raises
6
6
6
6

*Note on the box squat. The program calls for free squats but I decided to keep with the box ones I was doing from WSFSB. I dropped the weight a significant amount this week because I felt my form wasn't up to par and I got motivated to do it the hard way after watching this video:
YouTube - Big Box Squats
I am also hoping that the box squats will allow me to be able to deadlift 10x3 instead of pull ups, I plan on doing a 4x6 set of pull ups instead.
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Old 11-14-2007, 01:02 PM   #45 (permalink)
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11/14

BB Bench
185x3
195x3
195x3
195x3
195x3
195x3
195x3
195x3
195x3
185x3

A1:SL RDL
25x6
25x6
25x6
25x6

A2:Standing BB Military Press
95x6
105x6
105x6
105x6

B1:Calf Raises:
90x6
90x6
90x6
90x6

B2:Upright Rows
75x6
75x6
75x6
75x6

Trciep Pressdown Cable
90x10
100x6
110x6
110x6
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Old 11-16-2007, 08:20 AM   #46 (permalink)
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11/15

Deadlift
275x3
295x3
315x3
325x3
315x3
315x3
315x1---these short rest periods got to me around this set
300x3
300x3
275x3

A1eclind DB
70x6
70x8
70x6
70x6

A2:Standing Hammer Curl
30x6
30x6
30x6
30x6

B1:Chin ups*
4
4
4
4

B2: Glute Hamm Raise
5
5
5
5

Step Ups
-sadly, didn't have time to finish. late for an exam.

*I suck at chin ups. I would really like to get this number up a lot. A little while ago when I was a few pounds lighter I could do around 8-10 and now I can do 4-6, about half that. This is too low for me. I just can't seem to pull my weight up though. I thought about maybe doing some heavy lat pulldowns on cable instead for a little bit. I would rather not but I just don't feel like I am working hard enough when I only do 4 pull ups before I start a swayin and a swingin everywhere. Any suggestions appreciated!
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Old 11-16-2007, 05:20 PM   #47 (permalink)
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I'm not so good at them either. I used to do pull downs to finish out chin up sets, but now I do negative reps. I've noticed lately that I'm getting a lot more control, and I think it's helping with the chins too. Good luck on your increases!

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Old 11-19-2007, 11:23 AM   #48 (permalink)
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11/19

Home for Thanksgiving break and found some free passes to a local gym I've never been to! Was not impressed with it however. But still had a pretty good workout.

Box Squats
225x3
245x3
265x3
275x3
275x3
265x3
265x3
250x3
250x3
250x3

A1: Dips
0x12
0x10
0x12
0x10

A2: DB Rows
50x8
55x6
55x6
55x6

B1:SkullKrushers
85x6
85x6
85x6
85x6

B2:Seated Calf Raises
135x6
135x6
135x6
135x6

Hanging Leg Raises
10
8
6
8
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Old 11-19-2007, 11:28 AM   #49 (permalink)
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Quote:
Originally Posted by K-Court View Post
What does a GHR machine look like? We don't have one either and I always have to make do with other equipment.