Bench:
45 x 8, 95 x 5, 135 x 5, 155 x 3, 185 x 3, 225 x 2, 245 x 2, 275 x 1, 295 x 1
Lat pulldowns:
110 x 15 x 2, 120 x 15 x 2
Triceps pressdowns:
35 x 22, 45 x 20, 50 x 18, 50 x 15
Cable Crossovers:
35 x 15 x 4
Hammer Strength Shrug:
90 x 30 x 4
Hammer Curls:
30 x 10, 25 x 12 x 2, 20 x 20
Lateral Shoulder Raise:
15 x 12 x 4
Bent-over shrug:
135 x 20 x 2
Tricep rope pull-aparts:
40 x 12 x 3
Dumbbell Curls:
20 x 12 x 3
I didn't have a lot of time for this workout. I got into the gym late after taking a 3 hour nap and was a little groggy at first, but I got to feeling pretty in the zone after a few warmup sets. The only problem was no one was in the gym while I was benching, so I didnt feel comfortable going any heavier without a spotter. The weights were flying off my chest, and my AC joints and pec minors were feeling pretty good. I did all my accessory work as 2 big super-sets which got me done quickly and gave me a huge pump.
Showing posts with label June 8. Show all posts
Showing posts with label June 8. Show all posts
Tuesday, June 9, 2009
Thursday, June 7, 2007
ME / Volume Squat
Warmup:
Hip/Hamstring Stretching, Ballistic toe touches, Zercher leans, Squat Cleans, Lunges, Side hurdles, Speed squats, Good Mornings
Back Squats:
10 x 45, 5 x 135, 5 x 185, 3 x 225, 3 x 275, 1 x 315, 1 x 365, 2 x 405, 10 x 315,
12 x 275, 20 x 225
Standing Good Mornings:
3 sets 10 x 135
45 degree Calf Raise:
3 sets 10 x 270
Weighted Leg raise:
2 sets 8 x 15
Side Bend Abs:
15 x 180, 15 x 210
Standing Pulldown Abs:
10 x 90, 10 x 110
45 Degree Back Raise:
2 sets 10 x bodyweight
This was a difficult workout. I decided to get into some squat volume. I thought I should still work a few heavy reps so I did 2 at 405. I think I'll keep up the volume and maybe try to do 2 sets of 2 with a fairly heavy weight before the volume work just to maintain my strength. I thought I was going to pass out or throw up on every high rep set. I was dizzy off my ass and sweating profusely. I did 3 sets of Standing Good Mornings following the squats, but I decided 2 sets of most everything else was enough. This workout kicked my ass which tells me I need to do more of these.
Hip/Hamstring Stretching, Ballistic toe touches, Zercher leans, Squat Cleans, Lunges, Side hurdles, Speed squats, Good Mornings
Back Squats:
10 x 45, 5 x 135, 5 x 185, 3 x 225, 3 x 275, 1 x 315, 1 x 365, 2 x 405, 10 x 315,
12 x 275, 20 x 225
Standing Good Mornings:
3 sets 10 x 135
45 degree Calf Raise:
3 sets 10 x 270
Weighted Leg raise:
2 sets 8 x 15
Side Bend Abs:
15 x 180, 15 x 210
Standing Pulldown Abs:
10 x 90, 10 x 110
45 Degree Back Raise:
2 sets 10 x bodyweight
This was a difficult workout. I decided to get into some squat volume. I thought I should still work a few heavy reps so I did 2 at 405. I think I'll keep up the volume and maybe try to do 2 sets of 2 with a fairly heavy weight before the volume work just to maintain my strength. I thought I was going to pass out or throw up on every high rep set. I was dizzy off my ass and sweating profusely. I did 3 sets of Standing Good Mornings following the squats, but I decided 2 sets of most everything else was enough. This workout kicked my ass which tells me I need to do more of these.
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