SuperGrowth Phase 1
Hack Squat on plate loaded machine
BB Incline Press
Deadlift
BB Military Press
Calf Raises on Leg Press Machine
Smith Machine Wide-RGP
1-Arm Preacher Curl
For some reason, I struggled through the incline bench press. My partner wasn’t there and I didn’t have a spot. I put 190 lbs on the bench and couldn’t lift it for 2, my shoulders felt like complete garbage today.
SuperGrowth Phase 1
1-Arm DB Row:
BB Incline Press
Alt DB Curl
Standing Calf Raise (on machine)
10 minute walk on the treadmill at 3.6 speed and 8.0 incline.
*I was a bit overzealous with the incline today. The first few reps went smooth but it felt a bit heavy after about 4.
SuperGrowth Phase 1
DB Military Press
Decline CGBP
45 Degree Angle Leg Press
Decline Sit Ups
*I tweaked my shoulder last night doing incline and tried to push it hard today but failed. I think i’m going to rest my shoulder for the rest of the week and start fresh with Ramp 2 on Sunday.
Ramp 2
1-Arm DB Row:
Sit Down Machine Flye:
DB Lunges:
1-Legged Standing Calf Raise (Machine):
Alt. DB Curls:
-10 minute walk on treadmill. 3.0 speed.
I rolled my ankle last night so I took it easy on the leg work today. Calf raises would have been torture on my ankle.
Ramp 2
DB Incline Press:
Cobra Lat Pull-Down:
Leg Press (Feet high on pad for hamstrings):
Smith Machine Calf Raises:
Decline CGBP:
10 minute walk on 3.0 speed
I skipped calves again this week because of my ankle. I struggled through decline, I guess I lost some strength from the first 6 weeks.
Ramp 2
BB Row
BB Flat Bench
Stiff-Legged Deadlifts
Upright Rows
Seated Calf Raises
Standing EZ Bar Curls
Rolling Tricep Extensions w/ DBs
10 minute walk on treadmill at 3.0 speed.
Ramp 2
Front Squats
BB Incline Press
Rack Pulls
Sit Down Side Lateral Raise (machine)
Calf Raise on Leg Press Machine
Smith Wide-RGP
DB Preacher Curls
Felt good to get back at it this week. The numbers weren’t what I was expecting but next week is a new week.
Ramp 2
1-Arm DB Row:
Sit Down Machine Flye:
DB Lunges:
Standing Calf Raise (Machine):
Alt. DB Curls:
Struggling on my lunges but i’ll get there
Ramp 2
DB Incline Press:
Cobra Lat Pull-Down:
Leg Press (Feet high on pad for hamstrings):
Smith Machine Calf Raises:
Rolling Tricep Extention w/ DBs:
Ramp 2
BB Row
BB Flat Bench
Stiff-Legged Deadlifts
Upright Rows
Seated Calf Raises
Standing EZ Bar Curls
Decline CGBP
pars
August 12, 2010, 2:05am
31
Looks good so far! Keep it up!
Pars
[quote]pars wrote:
Pars[/quote]
Thanks man. I took your advice and changed some things up. What a difference it made.
Ramp 2
Front Squats
BB Incline Press
Rack Pulls
Sit Down Side Lateral Raise (machine):
Calf Raise on Leg Press Machine
Smith Wide-RGP
Zottman Curls
Switched DB preacher curl over to Zottman curls.
Ramp 2
1-Arm DB Row:
Sit Down Machine Flye:
DB Lunges:
Standing Calf Raise (Machine):
Alt. DB Curls:
Ramp 2
DB Incline Press:
Cobra Lat Pull-Down:
Leg Press (Feet high on pad for hamstrings):
Smith Machine Calf Raises:
Rolling Tricep Extention w/ DBs:
Ramp 2
Sit-Down Machine Row
BB Flat Bench
Stiff-Legged Deadlifts
Seated Calf Raise
Upright Row
Standing EZ Bar Curls
Decline CGBP
I took a step back with CGBP but advanced everywhere else.
Ramp 2
Front Squats
BB Incline Press
Rack Pulls
Sit Down Side Lateral Raise (machine):
Calf Raise on Leg Press Machine
Smith Wide-RGP
Zottman Curls
SuperGrowth Phase 2
Cobra Lat Pulldown
Sit Down Machine Flye
Alt DB Curl
Smith Machine Calf Raise
SuperGrowth Phase 2
Sit Down Side Lateral Raise (machine)
Rolling Tri. Ext. w/ DBs
Stiff-Legged Deadlifts
Decline Sit Up