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Old 05-26-2011, 05:18 PM   #41
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Default May 26th workout

Ab, Arm and Delt workouts.

A Workout arms 20 total sets, Sarcoplasmic Hypertrophy

Straight Bar Cable Curls Super Set with Cable Tri Press downs
  • 10 Super sets


B Delt and Ab Workout 24 total sets , Sarcoplasmic - Hypertrophy

H.S. ISO Shoulder Press
  • 6 sets 200 x 10
  • 2 sets 200 x 6

Glass Style Rear Delt Cable Flies
  • 7 sets 30 x 10
  • 1 set 40 x 10

H.S. Ab Machine Crunches
  • 1 set 90 x 10
  • 4 sets 100 x 10
v Liquid sups
  • 3 sets 90 x 10
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Old 05-26-2011, 08:04 PM   #42
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getting it done, Rich!
looking good in here.
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Old 05-27-2011, 05:57 PM   #43
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Originally Posted by Szelago View Post
getting it done, Rich!
looking good in here.
Thanks Sz
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Old 05-27-2011, 06:01 PM   #44
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Default May 27th workout

Chest, Tri and Bi and workouts

A Workout Chest and Bi 28+ total sets

Flat Bench P/L Meet Style Bench Press
Chest felt worked today.
  • 135 x 10
  • 155 x 10
  • 185 x 4
  • 205 x 1 (left arm gave problems)
  • 205 x 5 Arm seamed better
  • 185 x 5
  • 135 x sat set, 10-3-10-2 tempo
  • 135 x sat set same tempo

Machine Extended Arm Flies 5-3-5-1 tempo
  • 130 x 10 x 4 sets
  • 130 x 8 x 4 sets

Straight Bar Tri Press downs
  • 4 sets Ropes
  • 4 sets overhand
  • Liquid sups
  • 4 sets reverse grip


B Bi Workout ? total sets

Machine Preacher curls
  • 95 lbs un-known number for sets, 45 sec brakes, did sets for 25 min's.
  • Then 3 rep sets stepping up to 140.
  • Then a 70 lb. sat set.
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Old 05-27-2011, 06:24 PM   #45
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Nice work Rich, love the new avi too!
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Old 05-27-2011, 06:27 PM   #46
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Quote:
Originally Posted by rippednmichigan View Post
Nice work Rich, love the new avi too!
Thanks ripped
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Old 05-30-2011, 04:59 PM   #47
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Default May 30th

Chest and Tri 24 total sets

Decline Bb Bench Press
• 135 x 10
• 155 x 8
• 185 x 5
• 225 x 3
• 250 x 1
• 185 x 10
• 135 x sat set, 10-3-10-2 tempo
• 135 x sat set same tempo

H.S. ISO Incline Press
• 106 x 12
• 196 x 5
• 286 x 1
• 296 x 1
• 196 x 10
• 196 x 8
• 106 x Sat set
• 106 x sat set

Rope Tri Press Downs
• 80 x 15
• 97.5 x 15
• 107.5 x 10
• 107.5 x 10


Straight Bar Tri Press downs
• Stack x 8
• Stack x 8
Liquid sups
• 107 x sat set
• 107 x sat set.
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Old 05-31-2011, 04:37 PM   #48
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Default May 31st

Tri saturation, Ab’s 24+ total sets

A workout, Tri Press Downs 20+ reps each set.
• Ropes 4 sets
• Straight Bar 4 sets
• Ropes 4 sets
• Straight Bar 4 sets
• Ropes 4 sets
• Straight Bar 4 sets
Concentrated on the squeeze, slow mixed with speed reps. Lactate Acid burn at rep 12.

B workout, Ab’s

a) Ab Machine, unknown sets, 10 sec. brakes, reps with:
• 140 x 20 min’s.
• 110 x 8 min’s.
Liquid sups
• 80 x sat set x 2
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Old 06-01-2011, 04:46 PM   #49
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Default June 1st

Back, Bi’s

A workout, Back and Bi.

FreeMotion Lat Pull Downs
1. 100 x 12, warm up
2. 200 x 8
3. 200 x 8
4. 150 x 10, varied Static holds

H.S. ISO Seated Rows
1. 204 x 10
2. 204 x 10
3. 204 x 10
4. 204 x 10, varied static holds

FreeMotion Crucifix Lat Pulls
1. 100 x 10
2. 150 x 10
3. 150 x 10
4. 110 x Sat set with varied static holds

Machine Preacher Curls, Negatives with 5 count
1. 145 x 5
2. 145 x 5
3. 145 x 5
4. 145 x 5

Machine Preacher Curls
1. 175 x 1
2. 170 x 1
3. 140 x 3
4. 125 x 5
Liquid sups
1. 65 x Sat set

Seated Db Alternating curls
1. 40’s x 8
2. 50’s x 4
3. 60’s x 4

Concentrated on the squeeze, slow mixed with speed reps. Lactate Acid burn at rep 6.

B workout, Bi’s

Occluded Db Bi Curls.
4 sets
• 35 x 12,12,10,8
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Old 06-01-2011, 05:02 PM   #50
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Youre the man, man!! =)
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