Just messing around. Back/biceps assistance and "cardio"
chin ups: 8 x3
fat bar lat pulldown:
80 x8
100 x8
120 x8
140 x8
barbell curls:
45 x8
55 x8
65 x5 x3
Cardio:
Juggled 1lb dumbbells for a few minutes.
Carried 4 gallons of milk back from Shaw's to Baker without putting them down and did some curls and overhead press with them while walking.
Showing posts with label back. Show all posts
Showing posts with label back. Show all posts
Saturday, February 19, 2011
Friday, April 2, 2010
Justin - 5/3/1 Bench
Went in today determined to set a PR, and did
Some warmups, then
Bench 245 x 9 (PR!)
Dips BWx12,9,8
Stopped here because I heard some ominous shoulder clicking...went onto back
Cable Rows 5@140,150,160,170
Wide Grip Pulldowns 8@ 120,140,150,160
Finished up with some jump rope/stretching/hip mobility things
Some warmups, then
Bench 245 x 9 (PR!)
Dips BWx12,9,8
Stopped here because I heard some ominous shoulder clicking...went onto back
Cable Rows 5@140,150,160,170
Wide Grip Pulldowns 8@ 120,140,150,160
Finished up with some jump rope/stretching/hip mobility things
Monday, September 28, 2009
Shanker: GVT Chest & Back A Cycle 2 09/24; Arms A Cycle 2 09/26
Due the dramatic outcry my previous post caused, I've decided to start posting again...with full humor, jokes, insults, etc...because I'm a jackass like that.
09/26 Arms/Shoulders
Supersetted, 90 sec. breaks:
Weighted Dip BW+50x4x10
EZ-Bar Curl 95x5x10
DB Preacher Curl 40x10; 40x8; 40x7
Swiss Ball Pushup BWx12x3
Barbell Shrug 225x16; 315x16; 365x16; 405x16
Skinny Low-Hi Cable Chop 130x12x3
Hanging Leg Raise + Reverse Crunch BWx10
Reverse Cable Crunches 160x10
09/24 Chest/Back
Supersetted, 90 sec. breaks:
Flat BP 175x4x10
Barbell Row 225x4x10
Standing Military BB 95x9, 95x8, 95x7
Weighted Pullup BW+25x12x3
Russian Barbell Twist 25x17; 50x8; 50x8
Kneeling Cable Crunch 190x24
Supinated Leg Raise; Reverse Crunch BWx24
09/26 Arms/Shoulders
Supersetted, 90 sec. breaks:
Weighted Dip BW+50x4x10
EZ-Bar Curl 95x5x10
DB Preacher Curl 40x10; 40x8; 40x7
Swiss Ball Pushup BWx12x3
Barbell Shrug 225x16; 315x16; 365x16; 405x16
Skinny Low-Hi Cable Chop 130x12x3
Hanging Leg Raise + Reverse Crunch BWx10
Reverse Cable Crunches 160x10
09/24 Chest/Back
Supersetted, 90 sec. breaks:
Flat BP 175x4x10
Barbell Row 225x4x10
Standing Military BB 95x9, 95x8, 95x7
Weighted Pullup BW+25x12x3
Russian Barbell Twist 25x17; 50x8; 50x8
Kneeling Cable Crunch 190x24
Supinated Leg Raise; Reverse Crunch BWx24
Thursday, August 20, 2009
Shanker: Deload Week Back/Bi 08/19
Warmup:
Jog 1 mile
Working Sets:
DB Preacher Curl 35x12x3
DB Hammer Curl 20x24x3
V-Bar Row 2 platesx24x3
Pullup BWx12x3
Decline Russian Twist 1/2 platex17 (5/9 of a plate, really)
Floor DB Russian Twist 20x17
Leg Raise+Reverse Crunch BWx24
Post workout:
Sauna + H/C Showers
Static Stretching of Hams, Low Back, Glutes in Sauna
Jog 1 mile
Working Sets:
DB Preacher Curl 35x12x3
DB Hammer Curl 20x24x3
V-Bar Row 2 platesx24x3
Pullup BWx12x3
Decline Russian Twist 1/2 platex17 (5/9 of a plate, really)
Floor DB Russian Twist 20x17
Leg Raise+Reverse Crunch BWx24
Post workout:
Sauna + H/C Showers
Static Stretching of Hams, Low Back, Glutes in Sauna
Sunday, August 9, 2009
Shanker: GVT Cycle 5 Chest/Back Workout 1
Warmup:
Jog 1 mile
Cat/Camel 16
Cobra 16
Static Low Back Stretch
Working Sets: (90-120 sec between sets)
BP 185x4x10
DB Rows 120x7x10
DB Pec Flies 40x12x3
Chinups BWx12x3
NO CORE! TRAVESTY!!!
Jog 1 mile
Cat/Camel 16
Cobra 16
Static Low Back Stretch
Working Sets: (90-120 sec between sets)
BP 185x4x10
DB Rows 120x7x10
DB Pec Flies 40x12x3
Chinups BWx12x3
NO CORE! TRAVESTY!!!
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