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Thread: It aint about how hard you HIT
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07-09-2013, 06:35 PM #31
Cardio
Elliptical 26 min 1.7 miles 189 cals . (model at work). Max HR 142.
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07-10-2013, 08:29 PM #32
Back
Hammer pull downs- 1 pl ea side x 20 ea arm unilaterally (had tight shoulder earlier today) , 2 pl ea side x 10 ea side, 3 pl ea side x 10 ea side, 4 pl ea side x 6 ea side, 5 pl ea side x 2 ea side,
6 pl + 10 ea side (280 ea side) x 2 RP, drop 5pl + 10 ea side ( 235) x 2 RP! -assist on second rep and 4th reps Brutal!
Hammer Low Rows 1 pl ea side x 10 bilaterally (didnt need more) 2 pl ea side x 10 bilaterally, 4 pl ea side x 8 unilaterally.
6 pl ea side x 6 ea side unilaterally, 10 pl + 20 (470) x 1 drop (460 side) x 7+ 2 FR, 10 pl + 30 ( 490) x 7 + 2 FR + 2 neg L, x 8 +2 FR + 2 neg R! / did a second set R to even up the number of sets ea side. X 7 + 2 FR. Unreal!
Yates rows bar x 10, 135 x 8, 225 x 1, 315 x 6. 405x 6, 495 x 6!
Deadlifts - from top 585 x 4 to bottom of knees + 1 slow neg to floor!
Biceps
Alt DB CURL 50s x 8 ea arm (from pronated to fully supinated) , 100s x 6 ea arm.
Cable Curls 117 x 10.
BW 253.8 (before workout)
Great workout! Very intense! Strong- 4 PRs- killed it!
Post workout cardio. Elliptical 15 min most of it on level 8 1 miles 170 cals.
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07-10-2013, 11:29 PM #33
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07-13-2013, 08:16 PM #34
Legs
Leg extension- 50 x 20, 110 x 20 180 x 20, 250 x 20,
305 x 20,
305 x 6 RP ea leg!- unilaterally, slight assistance last 2 reps
Pre ex with
Leg Press -(Lifefit) 110 x 20, stack + 15- Frog Squats on leg 405 x 10!
Squat (to parallel ) bar x 20, 135 x 10, 625 x 6 + 1 neg!
Cybex Leg Press 7 pl ea side x 20, drop 6 pl ea side x 20, drop 5 pl ea side x 20, drop 4 pl x 20, drop 3 pl x 20, 2 pl x 20, 1 pl x 20, sled x 20. Did with a partner - I go, you go fashion. Great pump-more fun than cardio.
Stiff legged deadlift - bar x 10, x 135 x 12 +1 neg - reps very slow, concentrated, keeping tension on hamstrings.
Leg Curl 125x 20, 210 x 8 NA!
Toe Presses 405 x 38! X 10, x 6.
BW 255.6lbs !( before workout)
(255. 6 after)
Great workout! 5 PRS!, Intense, strong effort!
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07-15-2013, 07:45 PM #35
Pecs
Smith Machine Incline Press bar x warmup - didnt count reps, 1 pl ea side x 20, 2 pl ea side x 10, 3 pl ea side x 2, 3 pl + 25 x 1,
4 pl ea side (380) x 4 RP- failed on last rep- neg to pins. - concentrated on form, ROM and eliminating back bend- better this time!
Hammer Incline 1 pl ea side x 10, 2 pl ea sidex 10, 3 pl ea side x 8, 4 pl ea side x 2, 5 pl ea side x 1 bilaterally, 6 pl ea side x 4 RP! 1 bilaterally, 3 unilaterally, some assistance last 2.
Cable Crossover 25 ea side x 10,
Dips -Regular- BW X 10 BW + 100 x 8.
BW+ 275 x 6 + 2 negs.
Cable Crossovers 50 ea side x 12.
Delts
Smith Machine Overhead Press - bar x 15, 1 pl ea side x 8. 2 pl ea side x 6, 3 pl ea side (280) x 3+ 1 neg!
Db Laterals 75's x 8
Bentover Laterals- 85s x 10.
Triceps
Rope Pushdowns 130 x 7 + 1 neg!
Machine Extensions 210 x 14!
Great workout! 4 PRS - for 6 1/2 weeks out was pretty / but focus was on contraction, intensity and going to failure or beyond.
BW 258. 0 lbs! (before)
257.0 after.
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07-16-2013, 08:26 PM #36
Cardio 30 min on elliptical, 2.7 miles 280 cals
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07-17-2013, 09:55 PM #37
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07-18-2013, 07:57 AM #38
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07-18-2013, 11:05 AM #39
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07-18-2013, 10:21 PM #40
Mike, the show is 6 weeks after the Masters.
Back
Hammer pull downs- 1 pl ea side x 10 arm , 2 pl ea side x 10 ea side, 3 pl ea side x 6 ea side, 4 pl ea side x 6 ea side, 5 pl ea side x 2 ea side, 6 pl ea side x 4RP ea arm!
Hammer Low Rows 1 pl ea side x 10 bilaterally , 3 pl +30 ea side x 8,
7 pl +30 ea side x 4.
10 pl + 40 (490) x 8 + 2FR + 2 neg L, x 8 +2 FR + 2 neg R!
Yates rows bar x 10, 135 x 10, 315 x 6. 405x 6, 500 x 4! - grip issues, sweating.
Deadlifts - from top 585 x 3 clean reps to knees + 1 neg to floor,
* janitors were vacuuming and crowding my space some ( threw me off )
Biceps
Alt DB CURL 100s x 7 ea arm.
Machine Curls - break in - 125 ( felt very light) x 8, 200 x 11!
BW 260.0 lbs!( before workout)
Great workout! intense! Strong, 3PRS, was focused until distractions started piling up around me, and didnt want to incure another injury, so stopped there.
BW 259.6 lbs (after workout) Huge, fairly cut, but watery as hell.Last edited by HeavyDutyGuy; 07-18-2013 at 10:23 PM.
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07-18-2013, 10:31 PM #41
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07-18-2013, 11:15 PM #42
Thats some amazing back work. Funny, ive never seen any hammer strength equipment hold that many plates before. Ive seen the plates from your videos. They arent the skinny 1" ivanko or olympic brand... 2+2=?
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07-18-2013, 11:34 PM #43
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07-19-2013, 11:07 AM #44
Fasted Cardio
Elliptical 32 mins. Level 4, (except 2 min cooldown). 2.32 miles. 363 cals.
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07-20-2013, 04:36 PM #45
Legs
Leg extension- 50 x 20, 110 x 20 190 x 20, 250 x 20,
305 x 20,
305 x 6 RP ea leg - unilaterally, slight assistance last 2 reps - 6 is the max I do rest pause style.
Pre ex with
Leg Press -(Lifefit) - Frog style - 405 x 7- brutal.
Squat (to parallel ) bar x 10, 135 x 10, 225 x 2, 315 x 2,
635 x 5 + 1 neg (first rep was very shallow - step back was short- but each consecutive rep was deeper as I was able to sit back in the hole- very hard set!
V squat- 6 pl ea side x 8, 11 pl ea side (1044 lbs) x 8!
Stiff legged deadlift - bar x 12, 135 x 12 +1 neg, 225 x 5 + 1 neg- slow, concentrated, keeping tension on hamstrings.
Leg Curl 120 x 20, 210 x 10 NA!-
Trashed by this point, running on sheer willpower.
Toe Presses 405 x 15- slow concentrated, X 13.
BW 253.4 lbs before workout
Very good workout was a great effort!- was not feeling great going in- diet, cardio, injuries and long hot hours at work, but. Focus was on the mark!
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