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Old 03-08-2012, 01:29 PM   #111
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Wednesday, March 7, 2012 - Leg Day @ Work (AKA Sissy Superset Madness)

1A) Goblet Squats
75lbs x 12
75lbs x 12
75lbs x 12

Super Setted With

1B) Leg Extensions
100 x 12
100 x 12
100 x 12

Super Setted With

1C) Lateral Band Walks - 30 Seconds Black Band (Heavy)

30 sec
30 sec
30 sec

2A) DB Step Ups
40lbs x 12 (6 on each leg)
40lbs x 12
40lbs x 12

Super Setted With

2B) Leg Curls
80 x 12
80 x 12
80 x 12

Super Setted With

2C) Cable Squat Pulls for 30 Seconds

52.5 lbs x 30sec
57.5 lbs x 30sec
57.5 lbs x 30sec

DONE! (Better than no leg workout!)
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Old 03-08-2012, 02:15 PM   #112
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I slobbered when I said sissy supersets.

Great work Dave.
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Old 03-10-2012, 08:15 PM   #113
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Quote:
Originally Posted by BendtheBar View Post
I slobbered when I said sissy supersets.

Great work Dave.
LOL Thanks Steve!
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Old 03-10-2012, 08:19 PM   #114
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Saturday, March 10, 2012 - PULL Workout

1) Deadlifts:
135 x 5
185 x 5
225 x 5
275 x 5
315 x 2 (Lost Grip)

2) BB Rows:
95 x 5
115 x 5
135 x 5
155 x 5
175 x 5
175 x 5
180 x 5

3) Shrugs:
135 x 5
185 x 5
205 x 5
225 x 5
250 x 5

4A) DB Curls
35 x 5
40 x 5
45 x 5
50 x 5
50 x 5

Super Setted With

4B) Straight Armed Pulldowns
80 x 5
90 x 5
100 x 5
100 x 5
100 x 5

5) Seated Cybex Rows
100 x 12
115 x 12
115 x 12
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Old 03-10-2012, 09:56 PM   #115
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Quote:
315 x 2 (Lost Grip)
We have one in the MAB lost and found...

Yeah, yeah, that's the best I have. Solid work hombre.
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Old 03-13-2012, 08:15 PM   #116
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Quote:
Originally Posted by BendtheBar View Post
We have one in the MAB lost and found...

Yeah, yeah, that's the best I have. Solid work hombre.
The Man Has *JOKES!* LOL :P

Thanks Steve! Forearms were on fire Sunday and Monday and most of today... but got some PUSHing in...
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Old 03-13-2012, 08:19 PM   #117
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Tuesday, March 13, 2012 - PUSH WORKOUT

1)Bench Press
Warm Up 135 x 5
Warm Up 155 x 5

WORK:
175 x 5
185 x 5
195 x 5
195 x 5
205 x 5

2) DB Shoulder Press
45 x 5
50 x 5
55 x 5
60 x 5
60 x 5

3) Tricep Pushdowns ( I Know, I know I was supposed to do Dips or CGBP, but
someone who will remain mentionless was bitching about being exhausted)
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5
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Old 03-13-2012, 10:04 PM   #118
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You on a push, pull, legs for a while?
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Old 03-14-2012, 07:03 AM   #119
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Quote:
Originally Posted by BendtheBar View Post
You on a push, pull, legs for a while?
I think I'm going to do it until Summer. The full body stuff was irritating the elbow a bit as I had to "PUSH" three days a week, with 3 exercises. So I'm thinking doing all the Pushing (Tricep Extension) on one day and giving the joint 7 days rest will be a better way (For now).

I am basing my routine off of this article: http://oldschooltrainer.com/3-day-push-pull-legs/

And having to get used to the low volume. (15 sets + warm ups)

So the Split will be:

PUSH

LEGS

PULL

I like splitting the upper body work with a lower body day rather than 2 upper and saving lower for last.

Thoughts, Input?
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Last edited by Muscletrainerdh; 03-14-2012 at 07:08 AM.
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Old 03-14-2012, 01:25 PM   #120
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Quote:
Originally Posted by Muscletrainerdh View Post
I think I'm going to do it until Summer. The full body stuff was irritating the elbow a bit as I had to "PUSH" three days a week, with 3 exercises. So I'm thinking doing all the Pushing (Tricep Extension) on one day and giving the joint 7 days rest will be a better way (For now).

I am basing my routine off of this article: Classic Push/Pull/Legs Split : old school trainer

And having to get used to the low volume. (15 sets + warm ups)

So the Split will be:

PUSH

LEGS

PULL

I like splitting the upper body work with a lower body day rather than 2 upper and saving lower for last.

Thoughts, Input?
I like push, pull, leg workouts. That's real close to what I used back in 2007-2008 when I was coming back after a lay off. I don't think you can go wrong with that workout. If anything, I prefer fewer sets But that's an individual thing.

I prefer legs in the middle as well.
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