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Post by willbrothers on Jul 2, 2007 21:39:45 GMT -5
today was different 5 sets of alt. leg extensions, 5 sets of alt. leg curls, 5 sets of seated calve raises, 5 sets of standing concentration curls with the bar (115-135lbs) 5 sets of lying curls - very tough angle. 3 sets of 50 pull-ups 5 sets of seated rows 25 reps @180 lbs
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Post by willbrothers on Jul 4, 2007 8:31:32 GMT -5
Chest day: 3 sets of 6@275 with paused reps (competition form) on flat bench 3 sets of 10 @245 w/paused reps on decline bench 3 sets of 6-8@ 205 w/ pauses on incline bench 3 sets of 8 w/ 135-155 8-10 reps behind the neck presses 5 sets of seated rows w/200 lbs 25 reps 3 sets of 25 pull ups worked abs and calves (daily norm)
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Post by willbrothers on Jul 8, 2007 7:37:22 GMT -5
deadlifts: 5 sets of 8 @ 315 2 sets of 6 @ 365 1 set of 3 @ 405 alt leg presses w/135,225, and 315 25,20,and 15 reps upright rows 3 sets w 135 bent over rows 3 set @185 12 reps, 2 sets @ 205 8 reps 8 sets of 50 weighted crunches
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Post by willbrothers on Jul 8, 2007 16:15:56 GMT -5
worked out w/Sam Warren. flat bench:235X10, 250X8, 268X6 all with pauses and with feet up on the bench Decline: same numbers but also one set of 4 w295 and one set of 2 w315 Incline: 185X10, 205X 8, 235X6 Chest Flys: sets of 10 increasing from 60 to 80 lbs on each side behind the neck presses, 115,135,165 w 19,8,and 6 reps respectively Then a very tough ab workout
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Post by willbrothers on Jul 9, 2007 17:30:43 GMT -5
going to the Y right now to train my two weakest areas - my legs and abs. I'll report back later
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Post by willbrothers on Jul 9, 2007 21:05:15 GMT -5
good workout stayed with high reps of 315 and 335 on box squats lunges w/225 calf raises 4 sets of 50 weighted crunches standing bb curls w115,135,and 155 isolation curls alt arm curls pull-ups
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Post by willbrothers on Jul 9, 2007 21:05:42 GMT -5
also leg extensions and leg curls w/more weight than I am used to!
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Post by willbrothers on Jul 10, 2007 21:31:21 GMT -5
Good quality back work 2 sets of 10 with 315 on deadlift 2 sets of 8 with 335 on deadlift 5 sets of 185 with bent over rows 5 sets of 180 with seated rows abs and calves close grip and wide grip pull-ups
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Post by willbrothers on Jul 11, 2007 22:32:36 GMT -5
worked out w/ sam warren again. Close grip bench 210,225, 240 and 265 for 10,8,6 and 4 reps respectively decline for 225,245, 275 10 reps each overhead presses 135, 145, 155, and 165 10 reps each weighted dips w/25,45 and 90 lbs killer ab workout
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Post by willbrothers on Jul 12, 2007 21:47:37 GMT -5
EASY DAY light leg work pull-ups pull overs
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Post by willbrothers on Jul 13, 2007 17:26:11 GMT -5
Arms and Abs today cheating curls - heavy isolation alt arm curl isolation preacher curls standing double bicep cable curls abs and calves close grip weighted pull-ups
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Post by willbrothers on Jul 15, 2007 21:24:17 GMT -5
7/14 Deadlift 315X10 for 3 sets 335 X 8 365X 6 bent over rows W/135,165 and 185 super wide grip pull-ups seated rows standing lat pulls
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Post by willbrothers on Jul 15, 2007 21:26:49 GMT -5
7/15 worked w/ sam warren and tiffany sisk bench semi - max day 275, 295, 305, 315 (felt better than it ever has) and 325 (all said it was a good lift) decline 3 sets 10,8,6 w/ 225,245 and 275 overhead presses, 135,155, and 175 cable flys dumbbell bench press w/80,90,100 and 110 lb dumbbells abs
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Post by willbrothers on Jul 17, 2007 17:07:22 GMT -5
7/16 deadlifts 315X10,335X10,365X6,395X4 bent over lat pulls 185,225,275 seated rows 140,170,200 cheating curls 115,135,155 alt arm curls 45,50,55 isolation curls 50lbs each arm
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Post by pitbull on Jul 17, 2007 18:16:15 GMT -5
Are cheating curls with a big swing?
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