SUPERSET
Banded lat pullins: (Green bands) 2 warm ups x8, then 3x12
Straight arm lat pull downs: 3x15
SUPERSET
Incline Db bench: 2 warm ups x8, then 3x10 I went up to 85's on these.
Flyes: 1 warm up x8, then 3x10. I went up to 60's on these and back down to 50's on the last set. I felt my left pec tighten up on me.
Sitting 40 rep DB shoulder press: These are done to help recovery, and have been a real blessing. I went 40's on these.
SUPERSET
Laterals: 3x10
Bent over Laterals: 3x10
Close grip pyramid push ups: 10 on the floor, 10 on the bench, 10 on the floor. I used mini bands the first set.
Abs. 100 Bent Knee sit ups
Tuesday, October 12, 2010
Monday, October 11, 2010
Thursday, October 7, 2010
Thursday's workout
ME Squats and Rack pulls
Box Squats (box at parellel) Warms- 135x5, 225x3, 275x3, 315x3, 405x1, 455x1, Adam went to 475 which is a big pr for him. Nice job Adam. These were done raw without suits, but with wraps.
Rack Pulls (pins set 3 inch below the knee) 225x3, 315x3, 405x1, 455x1, Adam missed 475, and I went to 495 and pulled it.
Banded leg curls (purple on each leg) 3x15
Hammer curls: 3x10 I went up to 55's on these.
Body curls: 50 reps.
Box Squats (box at parellel) Warms- 135x5, 225x3, 275x3, 315x3, 405x1, 455x1, Adam went to 475 which is a big pr for him. Nice job Adam. These were done raw without suits, but with wraps.
Rack Pulls (pins set 3 inch below the knee) 225x3, 315x3, 405x1, 455x1, Adam missed 475, and I went to 495 and pulled it.
Banded leg curls (purple on each leg) 3x15
Hammer curls: 3x10 I went up to 55's on these.
Body curls: 50 reps.
The baddest man on the planet
http://www.youtube.com/watch?v=vRvsd4ztBVE
Poundstone beat the big Z head up, and no one has done that to him before at the Aronold. Did you see Sly Stalone at the end?
George
Poundstone beat the big Z head up, and no one has done that to him before at the Aronold. Did you see Sly Stalone at the end?
George
Wednesday, October 6, 2010
Tue. workout
Adam and Coach
Single arm shoulder press: 1 warm up 55x5, 85x2x5
Db High Pull (upright rows) 3x10 (I went 75's on these)
Laterals: 3x10 Top set I used 35's
Pull ups: 35 reps.
Single arm shoulder press: 1 warm up 55x5, 85x2x5
Db High Pull (upright rows) 3x10 (I went 75's on these)
Laterals: 3x10 Top set I used 35's
Pull ups: 35 reps.
Monday's workout
ME Bench-
Warm ups: 135x2x8, 185x5, 225x5, 275x3, shirts on. Rage 46 Set up high on the chest and shoulders pulled back. 365x3, 405x1, 435x1 (2 boards), 455x1 (1 board full second pause) I was pretty happy with this because I have had problems getting this shirt to touch. Adam missed 455, but made 435.
Raw work-
Db floor bench: 85's x5, 105x5, 115x5, 125x1 (I was done. Adam and Dale got 3 reps with 115.)
Everyone else did reg. bench.
Db Single Arm Shoulder press: 3x5
Laterals: 3x10
Single arm Db Bent Rows: 3x10
Pull ups: 40 reps
75 Bent Knee sit ups, 30 Denise Austins
Funny note from Mon. night- Adam hasn't washed his bench shirt for over a month and then he put in a plastic bag after the last workout. WOW! He smelled like a homeless guys butt. He was so bad no one would spot him or adjust his shirt. We opened all the doors and even sprayed fabreez all over him, but it didn't help. He is the filthy frier for sure.
Warm ups: 135x2x8, 185x5, 225x5, 275x3, shirts on. Rage 46 Set up high on the chest and shoulders pulled back. 365x3, 405x1, 435x1 (2 boards), 455x1 (1 board full second pause) I was pretty happy with this because I have had problems getting this shirt to touch. Adam missed 455, but made 435.
Raw work-
Db floor bench: 85's x5, 105x5, 115x5, 125x1 (I was done. Adam and Dale got 3 reps with 115.)
Everyone else did reg. bench.
Db Single Arm Shoulder press: 3x5
Laterals: 3x10
Single arm Db Bent Rows: 3x10
Pull ups: 40 reps
75 Bent Knee sit ups, 30 Denise Austins
Funny note from Mon. night- Adam hasn't washed his bench shirt for over a month and then he put in a plastic bag after the last workout. WOW! He smelled like a homeless guys butt. He was so bad no one would spot him or adjust his shirt. We opened all the doors and even sprayed fabreez all over him, but it didn't help. He is the filthy frier for sure.
Total Gym workouts for Karina and Anth
Pullover/angels: Do one pullover and then an angel, this is one rep. Do 3x12
Lat Pull ins: 3x15
Chest Flyes: Do these face away from the top. 3x12-15
Laying Tri extensions: 3x10-12
Laying curls: 3x10 Do these laying with your head towards the floor, make sure to keep your elbow close to your body.
Standing body weight squats: (feet just outside of shoulder width) 3x25
Bent Knee sit ups: 50 reps total. Do as many at one time as possible, then finish the rest the next set.
Lat Pull ins: 3x15
Chest Flyes: Do these face away from the top. 3x12-15
Laying Tri extensions: 3x10-12
Laying curls: 3x10 Do these laying with your head towards the floor, make sure to keep your elbow close to your body.
Standing body weight squats: (feet just outside of shoulder width) 3x25
Bent Knee sit ups: 50 reps total. Do as many at one time as possible, then finish the rest the next set.
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