Legs (omega)
Lunges
80 lb x 12
90 lb x 12
90 lb x 12
90 lb x 12
Leg Press
360 lb x 8
380 lb x 8
400 lb x 6
400 lb x 6
Hammies
5
5
5
Calf Rotation Machine
140 lb x 15
160 lb x 15
160 lb x 15
Ab Work
20 Candlesticks
20 Oblique Leg Raises
20 Candlesticks
5 Push Away Pull-ups
5 Push Away Pull-ups
5 Push Away Pull-ups
190 lb Cable crunch x 15
190 lb Cable crunch x 15
190 lb Cable crunch x 15
A little late but a good way to improvise farmers walk is to use two 12pk cases of pop. Grip one in each hand from side to side without using the hand holder for it. Make it harder by holding them vertically. My 2 cents.
Late Post from two days ago (April 7, 2010)
Chest (Omega)
Dumbbell Bench
55 lb each hand x 8
60 lb each hand x 8
60 lb each hand x 8
60 lb each hand x 8
Decline Bench (Barbell)
185 lb x 8
195 lb x 8
205 lb x 8
Cable Cross
60 lb each hand x 8
60 lb each hand x 8
60 lb each hand x 8
Machine Chest Press
130 lb x 8
140 lb x 6
140 lb x 4
Variant Shoulders + Back
Going away for the weekend so not sure what the gym is going to have where I’m at so did a back and shoulder workout today
Bentover Rows
135 lb x 8
155 lb x 8
155 lb x 6
Barbell Shrugs
225 lb x 8
225 lb x 8
225 lb x 8
Clean and Jerk
95 lb x 5
115 lb x 3
115 lb x 3
Snatches
1 Arm Dumbbell
30 lb x 5 each side
35 lb x 5 each side
35 lb x 5 (R), 40 lb x 5 (L)
35 lb x 5 (R), 40 lb x 5 (L)
2 Arm Barbell
55 lb x 5
55 lb x 5
Cable Shoulder Rotations
50 lb x 8
50 lb x 8
50 lb x 6
1 Legged Vertical Pull-downs
90 lb x 8
120 lb x 8
120 lb x 8
Horizontal Rows
120 lb x 8
120 lb x 8
120 lb x 6
Legs (Alpha) [yesterday]
Squats
205 lb x 6
235 lb x 6
245 lb x 2
245 lb x 1
Leg Press
360 lb x 8
400 lb x 8
410 lb x 6
Leg Extensions
100 lb x 10
130 lb x 8
130 lb x 8
Calf Rotation Machine
145 lb x 15
160 lb x 10
160 lb x 10
So its been a bumpy week for training but hit the gym hard today and mixed it up. In light of reading the High Density stuff I decided to give it a try. Not the article just published but the original one since I’m trying for lean mass.
I’m concerned it won’t be enough size but think I’m going to do it for 2 weeks then get back to my above plan.
Today I did Wide Grip Pull-Ups and Snatches for 20 minutes then did Bent Over Rows and Push-ups for 20 minutes. - Exclamation point means set was interrupted, X means time expired between
Wide Grip Pull-ups: 7, 7, 10 8, 10, 5, 6, 5, 4 = 62 reps
Snatch 65 lb: 7, 7, 5, 5, 4, 6, 4, 5, X = 43 reps
Bent Over Rows 70 lb: 13, 13, 11, 10, 11, 12, 12, 10, 12, 7! = 111 reps
Push-ups: 30, 23, 19, 18, 19, 17, 20, 15, 17 = 178 reps
Part of me doing this was because my back doesn’t seem be to developing much and I’m not getting much of a pump. Needless to say right now my back is sore and entire upper body is feeling pretty good. Had a great pump in the arms at the end of those push-ups.
Day 2 is going to be:
Bicep Curls and Diamond Pushups followed by Dips and Horizontal Rows
Day 3 is going to be:
Leg Press and BW Squats followed by Leg Extensions and Leg Curls (hopefully I can secure both machines)
Day 4 is going to be:
Neutral grip Chin-ups and Reverse Flies followed by Power Clean and Dumbbell Shoulder Press
finish out this week and do one more then take a rest week then back on the original program.