riff
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Posts: 42
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Post by riff on Aug 24, 2009 4:39:00 GMT -5
The pullup/pulldown combo is going better. I just can't move up as quickly with that lift as I was with the others. I have a really long torso too, so I am prone to back problems and need to really be aware of my form so that I don't tweak things.
I'm actually liking "leg day" as I have been having good luck with squats. Sure, they are tough, but for me not nearly as tough as "back day". By the time I get through DB rows, I am pretty much exhausted.
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riff
New Member
Posts: 42
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Post by riff on Aug 24, 2009 4:41:26 GMT -5
Week 9, Day 1
Bench Press 3 X 12 (140, 160, 180) Close Grip Bench 3 X 12 (90, 110, 130) DB Bench Press 3 X 15 (55, 60, 65) SS Flies/Tris 3 X 15 (90/150, 90/150, 90/150)
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riff
New Member
Posts: 42
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Post by riff on Aug 24, 2009 4:43:19 GMT -5
Week 9, Day 2
Back Squats 3 X 15 (140, 160, 180) Hip Sled 3 X 15 (450, 540, 540) SS Leg Ext/Curl 3 X 12 (170/90, 190/100, 210/110) SS Calf / Bicep 3 X 12 (225/70, 225/70, 225/70) DB Bicep Curl 3 X 12 (25, 25, 25)
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riff
New Member
Posts: 42
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Post by riff on Aug 24, 2009 4:44:31 GMT -5
Week 9, Day 3
Incline Bench Press 3 X 12 (110,130, 140) DB Bench Press 3 X 12 (65, 65, 65) Seated Shoulder Press 3 X 12 (40, 40, 40) 3 Way Shoulders 3 X 10 (15, 15, 15)
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riff
New Member
Posts: 42
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Post by riff on Aug 24, 2009 4:45:42 GMT -5
Week 9, Day 4
Back Squat 3 X 15 (160, 160, 160) SS Pullup / pulldown 3 X 12 (-90/110, -90/110, -90/110) SS Rows / Calves 3 X 20 (40, 40, 40) Back Ext
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Post by Jared Enderton on Aug 25, 2009 12:04:58 GMT -5
I bet it was a bit of a refreshing week moving your reps back up. Very nice work again this week. The sets of 15 on the squats are probably pretty tiring, huh?
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riff
New Member
Posts: 42
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Post by riff on Aug 31, 2009 5:58:22 GMT -5
Week 10, Day 1
Bench Press 3 X 10 (180, 200, 210) Close Grip Bench 3 X 10 (140, 140, 140) DB Bench Press 3 X 12 (65, 65, 65) SS Flies/Tris 3 X 12 (90/150, 90/150, 90/150)
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Post by Jared Enderton on Sept 2, 2009 15:08:02 GMT -5
Nice job. How did the 210 set feel?
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riff
New Member
Posts: 42
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Post by riff on Sept 8, 2009 4:34:38 GMT -5
Week 10, Day 2
Back Squats 3 X 12 (180, 180, 180) SS Pullup/pulldown 3 x max (-90/110, -90/110, -90/110) SS Rows/Calves 3 X 20 (40, 40, 40) Back Ext
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riff
New Member
Posts: 42
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Post by riff on Sept 8, 2009 4:36:48 GMT -5
Week 10, Day 3
Incline Bench 3 X 10 (140, 150, 150) DB Bench Press 3 X 10 (70, 70, 70) Seated Shoulder Press 3 X 10 (40, 45, 45) 3 Way Shoulders 3 X 10 (15, 15, 15) SS Upright Rows/Shrugs 3 X 15 (80/50, 80/50, 80/50)
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riff
New Member
Posts: 42
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Post by riff on Sept 8, 2009 4:39:52 GMT -5
Week 11, Day 1
Bench Press 3 X 8 (180, 200, 200) Close Grip Bench 3 X 8 (140, 140, 140) DB Bench 3 X 10 (70, 70, 70) SS Flies/Tris 3 X 12 (90/150, 90/150, 90/150)
Felt like arse on Labor Day, and wasn't able to get into the gym until late due to other committments, so a fairly disappointing workout overall. Hoping for a better workout tomorrow!
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Post by Jared Enderton on Sept 9, 2009 19:51:00 GMT -5
Everyone has those days. Just gotta keep chugging along!
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