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Workout |
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06-13-2007, 11:51 AM
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#1
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Cake Cop
Kennedy is offline
Join Date: May 2005
Location: Central NJ
Posts: 2,042
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Workout
I'm bored in class so I'm posting my workout from yesterday.
Back
Dead Lifts
20 x 95, 16 x 135, 12 x 225, 8 x 315, 6 x 315 DS* 6 x 135
Cable Rows
15 x 120, 12 x 160, 12 x 170, 9 x 190
Lat Pull Downs
15 x 130, 12 x 160, 10 x 180, 8 x 190
Bent Over Barbell Rows
12 x 95, 12 x 95, 12 x 135 (last 2 sloppy), 8 x 185
HyperExtensions
16 x 0, 15 x 25, 12 x 35, 12 x 35
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Christopher
THE WICKED FLEE WHEN NO MAN PURSUETH BUT THE RIGHTEOUS ARE BOLD AS A LION
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06-13-2007, 12:35 PM
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#2
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The Solution
Cakes206 is offline
Join Date: May 2005
Location: New Joisey
Posts: 8,105
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20 reps?
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Character is who you are when no one is looking.
The more you sweat in practice, the less you bleed in battle.
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06-13-2007, 12:55 PM
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#3
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Cake Cop
Kennedy is offline
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Location: Central NJ
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Quote:
Originally Posted by Cakes982
20 reps?
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I don't fool around when it comes to warming up for deads. I even stretch after those 20 reps for 5 minutes.
I do not want a messed back.
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Christopher
THE WICKED FLEE WHEN NO MAN PURSUETH BUT THE RIGHTEOUS ARE BOLD AS A LION
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06-13-2007, 01:04 PM
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#4
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The Solution
Cakes206 is offline
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Location: New Joisey
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15 reps on the others. You warm up with every exercise?
__________________
Character is who you are when no one is looking.
The more you sweat in practice, the less you bleed in battle.
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06-13-2007, 01:30 PM
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#5
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Cake Cop
Kennedy is offline
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Usually I do a warm up set then followed by 3 or 4 sets depending on the exercise...which for some of the exercises I listed cable rows lat pulls downs and hypers.
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Christopher
THE WICKED FLEE WHEN NO MAN PURSUETH BUT THE RIGHTEOUS ARE BOLD AS A LION
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06-13-2007, 01:57 PM
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#6
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Cake Cop
Kennedy is offline
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Location: Central NJ
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I saw a nutritionist 3 1/2 weeks ago and cleaned up my diet. Im currently cutting I started at 168 I am now down to 161 after weeks of decently strict dieting and cardio 3x's per week.
My currentmgoal is to obtain 10% bodyfat. I then plan on trying to work out a lean bulk diet to stay at 10% BF and increase lean mass. My ultimate goal would probably 175-180 lbs at 10% BF
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Christopher
THE WICKED FLEE WHEN NO MAN PURSUETH BUT THE RIGHTEOUS ARE BOLD AS A LION
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06-13-2007, 02:00 PM
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#7
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The Solution
Cakes206 is offline
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Lot of time/energy you could be putting towards the regular w/o.
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Character is who you are when no one is looking.
The more you sweat in practice, the less you bleed in battle.
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06-13-2007, 02:03 PM
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#8
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Cake Cop
Kennedy is offline
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Quote:
Originally Posted by Cakes982
Lot of time/energy you could be putting towards the regular w/o.
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What are you refering to? Elaborate
If you are refering to cardio I am doing it on top of my lifting schedule. 2 of the cardio days are on my off days and one is on my choice of a weight lifting day.
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Christopher
THE WICKED FLEE WHEN NO MAN PURSUETH BUT THE RIGHTEOUS ARE BOLD AS A LION
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06-13-2007, 02:09 PM
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#9
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The Solution
Cakes206 is offline
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Location: New Joisey
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Quote:
Originally Posted by Kennedy
Usually I do a warm up set then followed by 3 or 4 sets depending on the exercise...which for some of the exercises I listed cable rows lat pulls downs and hypers.
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I read this as sometimes you do a w/u set on multiple exercises. Once yer w/u'd on a particular muscle group it should be go time.
__________________
Character is who you are when no one is looking.
The more you sweat in practice, the less you bleed in battle.
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06-13-2007, 02:10 PM
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#10
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Lazy Ass
soda7o is offline
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Location: Brooklyn
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I Hate You!
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06-13-2007, 02:33 PM
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#11
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Cake Cop
Kennedy is offline
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Quote:
Originally Posted by soda7o
I Hate You!
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Don't hate the player hate the game!
Cakes, on the warmups I am not going to failure....quick little thing and bam ready for my real working set.
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Christopher
THE WICKED FLEE WHEN NO MAN PURSUETH BUT THE RIGHTEOUS ARE BOLD AS A LION
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06-13-2007, 02:38 PM
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#12
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The Solution
Cakes206 is offline
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Quote:
Originally Posted by Kennedy
quick little thing and bam ready for my real working set.
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Bah.
__________________
Character is who you are when no one is looking.
The more you sweat in practice, the less you bleed in battle.
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06-13-2007, 02:41 PM
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#13
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Cake Cop
Kennedy is offline
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Location: Central NJ
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Quote:
Originally Posted by Cakes982
Bah.
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I'll give it a try......Today is Bi/Tris give me some movements
Usually always to d/bell curls, preacher curls, skull crushers, cable pressdowns, weighted dips....give me something new.
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Christopher
THE WICKED FLEE WHEN NO MAN PURSUETH BUT THE RIGHTEOUS ARE BOLD AS A LION
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06-13-2007, 02:50 PM
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#14
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The Solution
Cakes206 is offline
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Location: New Joisey
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Those are two very small muscle groups to be paired together. At any rate...heres something to try.
Bi's
Big bar curls(bench bar lil wider than shoulder width grip)
D/B alternates seated incline(let your arms hang/alternate curl up)
Preachers
Concentrations
Tri's
Cable push downs V-bar
revers dips(between two benches,can put plate(s) on your lap.)
Cable reverse grip pull downs short strait bar
kick backs
__________________
Character is who you are when no one is looking.
The more you sweat in practice, the less you bleed in battle.
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06-13-2007, 03:19 PM
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#15
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Cake Cop
Kennedy is offline
Join Date: May 2005
Location: Central NJ
Posts: 2,042
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Quote:
Originally Posted by Cakes982
Those are two very small muscle groups to be paired together. At any rate...heres something to try.
Bi's
Big bar curls(bench bar lil wider than shoulder width grip)
D/B alternates seated incline(let your arms hang/alternate curl up)
Preachers
Concentrations
Tri's
Cable push downs V-bar
revers dips(between two benches,can put plate(s) on your lap.)
Cable reverse grip pull downs short strait bar
kick backs
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Thanks for the tips. I consider it a weak point so I find training them on one day lets me concentrate 100% on them.
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Christopher
THE WICKED FLEE WHEN NO MAN PURSUETH BUT THE RIGHTEOUS ARE BOLD AS A LION
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