Deadlift
135x3
225x4
loose belt on
295x20
Barbell row
135x5
225x6
275x6PR slight cheat
315x3 some cheating
Cable Rows
195x8
210x8
225x8
Rack Pull from knees
loose belt on
315x6
405x6
495x6 easy
back extensions
45x10
70x2x10
Lat Pulldown Wide Grip to Chest
180x8
195x8
210x6
leg press
5 platesx12
pretty good workout. rack pulls felt really light and rows felt pretty strong
[quote]Uber N3wb wrote:
what do you think of sled work?
I built one but im lazy, and dunno if im gonna.[/quote]
it was pretty good exercise. i didnt really load too much on it yet, that workout was jsut like a cardio workout. i still gotta try adding a lot of weight and making it very hard to move. if you built one you might as well try it out and see if you like it
weight - 245.5
bench press
135x5
175x2
225x2
265x6
incline dxumbell
60x8
85x5
65x10
behind neck press superset with curls
95x9
95x7
95x9
close grip barbell curls
95x21
95x14
hammer curls pretty slow tempo
50x6
40x2x8
elbows in wide grip rpeacher curls
65x3x10
was ok, but lost a few pounds since last week might of hurt me a little. squats tommorow!
squats
135x3
225x4
loose belt
315x3
tight belt
385x8PR
good mornings
225x6
loose belt
265x6PR
front squats
loose belt
225x5
275x3PR
weighted sit ups
90x8
135x6
225x5PR
side bends
70x10
80x2x10
pretty happy with todays workout
nice front squating, I probably cant even hit 275x1 front squat.
[quote]Uber N3wb wrote:
nice front squating, I probably cant even hit 275x1 front squat.[/quote]
man you defnitly can. im sure you could put up a huge number if you added them into your routine at some point
weight - 248.5
speed bench paused
135x3
185x4x3
military close grip
95x6
145x9 barely missed 10, would of gotten it but lost my balance and took a step forward during the rep
135x7
side raise paused
25x14
barbell front raise
70x12
rear delt
20x20
decline skulls
95x6
150x6
95x14
elbows out extensions on high incline
55x5
35x12
pushdowns with v
100x10
190(stack)x8PR
rolling tricep extensions
25x17or 18
alright workout. cant wait to hit deads tommorow
sorry guys ive been having computer problems
1/26
deadlifts
135x3
225x3
315x2
405x1
belt
475x5
barbell rows
225x6
275x8PR a little cheat
275x6
rack pulls from knee
316x5
loose belt
405x2x5
back extensions
45x10
90x10PR
0x10
cable rows
180x6
210x6
240x6PR
lat pulldown wide grip to chest
180x8
210x6 or 8
300(stack)x2 cheated with chin up grip
150x8 or 10
todays
close grip barbell curls
95x6
145x10PR
135x7
95x11
hammer curls
45x8
80x7 cheated
55x8 slow as i could
wide grip elbows in preacher curls
65x10
85x10PR?
65x7
then some cable curls to jsut pump up the biceps
pretty good workout. happy to get a PR with a closer grip. grip on the smooth part of the barbell
dumbell bench
25x10
50x10
60x10
70x10
80x6 - 70x8
squat
135x3
225x2x5
275x3
225x2x5
pull up shoulder width grip
x5
light workout
just did some light triceps the other day and some light biceps today
barbell curls
55x10
65x10
75x8
95x6
75x8
65x8
last light workout. first time squating and bench at home in my rack
squat
135x3
225x2x5
275x3
225x5
bench
135x8
155x8
185x6 - 135x10
i did do some rows last night i forgot to post it
last light workout. first time squating and bench at home in my rack
squat
135x3
225x2x5
275x3
225x5
bench
135x8
155x8
185x6 - 135x10
i did do some rows last night i forgot to post it
weight - 243.5
really let my body recover alot over the last week. the most i have since i started working out i think. i lost a couple of pounds though. workout still went pretty good though
Box Squats
135x3
225x3
275x3
315x3
loose belt on
365x3
tight belt
405x3
410x3
loose belt
365x3
front squats
225x3x5
leg press
4platesx8
6platesx8
4platesx8
Cable Rows
180x8
255x6PR slight cheat
180x2x8
weighted sit ups
45x8
90x8
135x8
decent workout
I wouldn’t use a sled on a soft lawn, or any lawn for that matter, if your interested in doing some tough GPP around your house you should look into getting a 400+ lb tire. Sled work is best done on a flat concrete/ashplalt surface such as a parking lot.
Strong numbers, keep it up.
Hey I noticed a couple weeks ago you did front squats starting at the bottom, what does this focus on? Is it the opposite of a rack lockout? DOes it just focus on the bottom portion of the squat?
Edit - I know a rack lockout is a bench exercise…I was just comparing it to how it focuses on the lockout portion and not the bottom.
[quote]Power GnP wrote:
I wouldn’t use a sled on a soft lawn, or any lawn for that matter, if your interested in doing some tough GPP around your house you should look into getting a 400+ lb tire. Sled work is best done on a flat concrete/ashplalt surface such as a parking lot.
Strong numbers, keep it up.[/quote]
thanks man. sicne then ive actually been pulling it up and down the driveway which has worked pretty good i think
[quote]golferguy12 wrote:
Hey I noticed a couple weeks ago you did front squats starting at the bottom, what does this focus on? Is it the opposite of a rack lockout? DOes it just focus on the bottom portion of the squat?
Edit - I know a rack lockout is a bench exercise…I was just comparing it to how it focuses on the lockout portion and not the bottom.[/quote]
yes i belive that would help the bottom portion of the squat. the real reason i do it is i can get my form better if i start from the bottom though
weight - 243.5
Pin Press from chest
135x5
175x3
205x3
245x3
275x3x3
255x3 left wrist was bothering me
Bradford Press
135x5 close grip
135x4 normal grip
115x5 close
115x5 normal
115x6 close
Wide Grip Barbell Curls - hard as fuck
125x3x6
Incline Hammer Curls
40x8
55x5
45x7
Preacher Curls Wide Grip Elbows in
65x10
85x9 missed 10
85x10 close grip
not a bad workout
speed box squats
135x2
225x3x2
245x2x2
Speed Deads
225x2x1
275x2x1
325x1
Romanian Deadlifts
225x8
275x2x8
Barbell Rows Superset With Side Bends
225x8 80x8
225x6 80x8
225x6 70x8
had to really rush this workout so rest periods were short