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Old 04-14-2013, 03:27 PM   #71
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Its painful, but helps. Wake up with far less soreness.

Warmed up with 210lb leg presses 10 reps
4x6 205lb v squat machine (only 1 squat rack in the weight room)
3x6 300lbs leg presses

Found we have a rope pull machine in the cardio room. Set it on the highest resistance and pulled 400ft in 1:20

Also dragged my wife along and showed her how to use a few things. She was pretty intimidated by everything, so it may take a while of bringing her to get her comfortable
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Old 04-15-2013, 04:01 PM   #72
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Quote:
Originally Posted by AF-Iron View Post
Its painful, but helps. Wake up with far less soreness.

Warmed up with 210lb leg presses 10 reps
4x6 205lb v squat machine (only 1 squat rack in the weight room)
3x6 300lbs leg presses

Found we have a rope pull machine in the cardio room. Set it on the highest resistance and pulled 400ft in 1:20

Also dragged my wife along and showed her how to use a few things. She was pretty intimidated by everything, so it may take a while of bringing her to get her comfortable
Small steps.

Keep smashing.
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Old 04-16-2013, 06:04 PM   #73
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chest day with Y3T/week 1

100lbs fatgrip bench warmup 12 reps
3x6 135lb fatgrip bench medium wide grip
3x8 140lb machine chest press
3 sets of pushups up to 50 reps
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Old 04-17-2013, 06:02 PM   #74
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Shoulders today

4x6 95lbs standing overhead press
3x6 100lbs smith machine overhead press
3x6 50lbs skull crushers
3x8 40lbs dumbbell overhead press (80lbs total)
2x12 dips
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Old 04-17-2013, 06:29 PM   #75
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sounds like a solid workout. did you switch to the smith machine for variety or was the gym crowded or something?
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Old 04-17-2013, 06:45 PM   #76
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got a bit crowded plus I decided to workout with the guys from my shop
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Old 04-18-2013, 05:39 PM   #77
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Back day
Did a few warmup sets for deadlift
working sets of 205lbs 3x6
seated rows 160lb 3x6
and 115lb fatgrip dead holds for grip strength
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Old 04-19-2013, 08:25 PM   #78
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Warmup of 300lbs leg press
3x6 350lb leg press
3x6 225lb squat
followed by a few sets of front squats with an empty bar to stretch
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Old 04-20-2013, 08:43 PM   #79
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low weight technique day
5x15 100lb bench
6x12 110 lat pull down
4x12 80 wide grip chest press

Sore as hell, but we had a free all you can eat BBQ for the military downtown. Not the best, but free slabs of lean beef.
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Old 04-20-2013, 10:22 PM   #80
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haha such a coincidence: i did 5 x 15 on incline bench yesterday. 15 reps is so weird to me. i make it to 12 feeling like "wow, this is light...am i even getting a workout?" and then without any warning, reps 13-15 are pretty difficult, especially on the later sets.
what's your technique like on bench? do you try to get an arch? flare your elbows?
you guys deserve some BBQ. when i know i'm about to have lots of quality meat for dinner, i try to get in a huge workout
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