What did you do this week...???

[b fold the truth]

I thought that if everyone could post everything, detailed, what they did in the gym over the past week...we might all learn from each other and get some new training ideas...

Sunday:
Rack Pulls from 17"
675 x 1

Seated GM's
135 x 5 x 3 sets

High Bar Squats
295 x 2 paused and VERY easy

St Calf Raises
135 x 15 x 3 sets

Carry and Drag Medley
Farmers 50', sled 50', 3 rotations non-stop.

Atlas Stones
285, 310, 340, 360(miss)

Leg Raises and Spread Eagle Sit-Ups


Monday:
Viking Press
5x5 with 200 pounds

Lying Dbell Tric Extensions
25's x 15 x 4 sets...15 sec rest between sets

Tricep Push Downs
75 x 12, 8...15 sec rest
50 x 10

Lat Pull Downs
75 x 15 x 3 sets, 15 sec rest
75 x 8

Standing Side Bends with a thick bar
85 x 10
95 x 10

Wednesday:
Box Squats
345 and med bands x 2 x 6 sets, 45 sec rest between sets

Z-Squats
135 x 5 x 4 sets

Pull Throughs
Med band x 20 x 4 sets

Calf Raises
Leg Raises
BW x 10 x 2 sets
Spread Eagle Sit Ups
25 lbs x 8 x 2 sets


Thursday:
Bench Press
225 x 3 x 8 sets, 45 sec rest between sets, using closer grips
315 x 1
365 x 1
405 x 1 (super slow and paused...not sure why...lol)

Incline Bench Press
225 x 5
275 x 1 (super slow neg and paused)

Incline Tate Presses
35's x 20 x 2 sets
35's x 15
35's x 12

Dbell Rotators
20's x 12 x 4 sets

Dbell Rows
100's x 10 x 2 sets (heaviest they had)

Dbell Side Bends
100's x 8 x 2 sets

 

[jeremys]

i do relatively few sets and im gaining

monday -

incline bench: 135x10, 155x10, 165x6
dumbell curls: 25x10, 30x10, 35x10
1 set of 7 slow db curls

tuesday -

seated overhead press - 70x10, 80x10, 85x10
front DB raises: 20x10, 2 sets
bent over DB raises: 2x10, 5 lbs!!(rear delts need work)
side DB raises: 20x10, 2 sets

wednesday -

hack squats - 75x10, 80x10, 85x10
zercher squats - 70x10, 80x10
STL deads - 80x10, 100x10
calf raises - 100x20, 120x20, 130x20

saturday -

deads - 135x5x5 sets(ill add 5 lbs every week to get back to thes
yates rows - 140x10, 150x10, 155x10
BO rows - 140x10, 150x10
tri extensions, lying - 100x10, 105x5
wrist curls - 65x25, 75x20

 

[zackdarnell]

11/04/02 Monday
Bench:
205x6
225x6
235x6

SLDL:
275x8
285x8
305x8

Wide-grip Pulldowns:
170x8
180x8
190x8

Bent-over barbell rows:
155x8
185x8
185x6

EZ-bar Curls (nit including bar weight):
60x8
70x8
80x8

11-07-02 Thursday (starting 3rd stage of routine, lower reps)
Squats:
365x3
395x3
415x3 (PR)

JM Press (still trying to get form right:
105x6
115x6
105x6

Military Press (standing):
135x6
135x6
135x6 (shoulder wasn't feeling great, so I went lighter than normal)

Rack Lockouts:
155x6
165x6
185x6

11-09-02 Saturday
Deadlift:
355x3
385x3
415x2 (PR)

Box Squats:
215x2, 8 sets. 45 seconds rest betwen sets.

Glute-Ham Raises:
3 sets of 8

St. Calf Raises:
200x15
230x15
240x15

 

[DBCooper]

Monday: Red bar squats(light) triples with 315 on a 15" box Decline sittups with a blue band 3x15 Reverse Hypers 3x12 Wednesday: Reverse blue band bench warmup to pr from a month ago 585 easy but shoulder's ached JM press 3x6 135-225-315 done Friday: DE squats 405+ blue band easy Straight decline sittups 3x15 and light hypers3x15 Next week help at the gym and do only light accessory work, gotta do good at the IPA Nats.

 

[Citruscide]

Ok... this is retarded long...

I'll try though

BACK

6 sets Dumbbell ROWS

1 x 20 @ 55lbs
1 x 20 @ 65lbs
1 x 12 @ 95lbs
1 x 8 @ 100lbs
2 x 4-5 @ 110lbs

Barbell bent over rows

1 x 15 @ 135
1 x 10 @ 185
2 x 8 @ 225
1 x 4-5 @ 265

Low Rows

1 x 15 @ 180
1 x 15 @ 270
2 x 4-5 @ 360

Lat pulldows

3 sets to failure at 180 - 230 (workup)

--------------------
Chest

Incline Dumbell

1 x 20 @ 55
1 x 15 @ 75
1 x 12 @ 85
1 x 8 @ 95
1 x 8 @ 100
2 x 3-4 @ 110lbs

Flat Bench

1 x 20 @ 135
1 x 12 @ 185
2 x 8 @ 225
1 x 3-4 @ 265 (Before I get shit for how low this is, My shoulder comes close to dislocating with every rep on weight beyond 225... so suck it!)

Dips 3 sets until total failure
-----------------------------------------
Biceps -- (same day as back)

Standing dumbbell curls

1 x 20 @ 35
1 x 15 @ 45
1 x 10 @ 50
2 x 3-4 @ 60

Hammer Curls

1 x 20 @ 45
1 x 10 @ 55
1 x 5-6 @ 60

Reverse Curls

3 x MAXREP @ 100 (bar)

------------------------------------
Legs

Leg Press

6 sets total... starting at 6 plates ending up at 16... 20 reps at start, 10 at end. WOrking on bum knee

Stiff Legged Deadlifts on platform (Start position is STANDING UP)
1 x 20 @ 135
1 x 15 @ 185
2 x 10 @ 225
2 x 4-5 @ 265

Hack Squats 3 sets to max rep with 6 plates -- yeah, weak... but I was basically doing it with one knee... gotta love pain.
---------------------------
Calves and Traps (on chest day)

6 sets calf raises with stack
3 sets seated calf raises with 6 plates
(I always go until total failure with calves)
---
3 super sets dumbbell shoulder shurgs @ 95lbs
10-12 on side, hten move dumbbell to front for 10

3 sets barbell shoulder shurgs 135, 225, 315 -- always to max rep.

--------------------------------
Triceps

Skull Crushers - bar is not at 90 degree with my body, but more tilted back toward my head... so my elbows are pointing diagonally (In my heads direction) toward the wall behind my head. -- if that makes sense.

1 x 20 @ 95 (bar)
1 x 15 @ 105
1 x 12 @ 115
1 x 10 @ 125
1 x 4-5 @ 145

Close-grip bench

1x 15 @ 135
1 x 10 @ 155
2 x 4-5 @ 175
----------------------
Ok, I'm doing shoulders today lol

6 sets modified hang cleans... (hard to describe, hits shoulders HARD without joint pain)

max weight is around 155-175lbs on it... for around 3 reps.

4 sets reverse flies for rear delt

And that's all it takes for shoulders.


I think that is it... stll working on the upper weights... I need to take bfolds advice and rehab my shoulder... it is about time

My rests are fairly short in time... usually a minute - 90 seconds. Unless I'm dealing with chest, where I need to work my shoulder in between sets to limber it up for the next heavy weight set.

C-ditty

 

[skaman607]

what's a tate press?

 

[Drunken_Weasel]

Monday:
Bent over rows, Barbell curls, Shrugs, Overhead presses (not documented)

Wednesday:
Squats - Box
7x115
5x165
5x170
5x165
Calf Raises - Seated
20x25
30x45
30x70
30x90
30x115
30x140
Deadlifts - Strait Legged
10x115
5x165
5x195
5x195
5x195
5x195

Thursday:
Bench - Flat
10x125
5x145
3x155
3x145
Flys
10x15
8x25
10x25
7x25
Bench - Dumbbell
10x25x2
5x55x2
4x55x2
5x45x2
Overhead Press - Standing
10x35
10x75
6x85
5x85
5x85
5x85
Crunches - Weighted
20xunweighted
20x25
10x50
Leg Lifts - Weighted
5xunweighted
5x5
5x10

 

[CrimsonKing]

Sunday (DE Upper)
Bench - Close Grip -
135 x 3 x 12 (30 sec rest)

Shoulder Press-
150 x 5 x 5

Tri Pushdown-
70 x 15 x 3

Tri Extension-
80 x 8 x 3

Monday (ME Lower)
Seated GMs (1st Time doing these.. broke my bench too!... lol)
Bar x 15
135 x 5
225 x 3
275 x 3
315 x 3
355 x 3 (broke upper half of my adj bench on that one!) - PR

Straight Leg Dead Lift
185 x 10 x 3

Glute Pull Thrus
Green Band x 10 x 3

Abs Pulley Crunches
70 x 20 x 3


Wednesday (ME Upper)
Floor(bench) Press
Bar x 15
95 x 5
135 x 5
155 x 3
185 x 3
225
230 - PR

Clean + Press
150 x 4 x 3 (Yes, clean and press EACH rep)

Tri Pushdowns
70 x 15 x 3

Tri Ext
80 x 10 x 3

PullDowns
160 x 6 x 3


Friday - DE Lower
Speed Box Squat
225 + Avg Band(3x Wrapped) x 2 x 10

Kneeling Squat
135 x 8
225 x 12 x 3

Abs - Spread Eagle Situps
BW x 12 x 4

Glute Pull Thrus
Avg Band x 10 x 3

 

[CrimsonKing]

Good Idea BFold - My analysis after look at the #'s above - My Triceps are my weak link.. Lower Back is my strength... and some of you do a TON of work for 1 week!

 

[Drunken_Weasel]

I feel stupid.. whats the DE, and ME stand for?