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Thread: Show Me How
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02-29-2012, 11:28 PM #16
Leg press: 90x15,185x12,290x12,320x10,370x6
Machine Squats: 250x12,330x12,350x12
1 leg extensions: 40x20,60x15x3
leg extensions: 90x10,100x10
Nite cardio: 500m sprints rower
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03-01-2012, 11:23 PM #17
FunDay Training:
Overhead Log Press; 90x5x2,110x3,130x3,140x1,150x1,160x1
Farmers Walk: 160x90',180x90'x2200x90',250
SandBag Carry: 150lb x 180'x2
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03-02-2012, 09:29 AM #18
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03-02-2012, 02:05 PM #19
We have farmers handles, though my friend made his own from piping from homedepot. Couple months ago we did 10 sets at 180 feet at a lite weight I believe 160lbs. He'd go then I go an my traps were never so sore the next day. Plus a good change of pace, fun day. That sandbag carry is no joke either really feel it in hams and glutes as well as upper body since it was bearhug style
Last edited by CZERWIEC; 03-02-2012 at 02:08 PM.
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03-02-2012, 04:21 PM #20
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03-05-2012, 11:31 AM #21
SAT Work
Side laterals: 25x15x2,30x10,8
Machine overhead press: 90x15,140x12,180x10x2,90x25
Upright rows: 50x15,70x12,12,10
Front Delt raises: 25x12,12,10
Pushdowns: 50x20,55x15,60x12,65x10
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03-05-2012, 01:11 PM #22
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03-06-2012, 11:46 AM #23
Thanks!
Monday:
V Bar Pulldowns: 55x20,60x15,65x10,70x8,75x5
Seated Row: 100x25,150x15,155x10,160x8
1 Arm Seated row: 50x12,60x10,70x10,80x7
Superset: ez curl/standing cable rows: 70x12,40x12/ 70x12,40x8/70x12,40x6
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03-07-2012, 11:22 AM #24
15" Rackpulls: 225x6,315x3,405x3,385x6,345x8,330x10
DB Sidelaterals: 15x25,20x20,20x15x2,20x12
Machine shouldpress: 100x20x2,100x15x2,100x12
Upright rows: 70x15x3
Pushdowns: 55x20
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03-08-2012, 09:47 AM #25
Machine Bench: 90x25,140x15,180x12,230x10,270x8
Machine Decline Bench: 90x15,180x12,230x10,270x8
Incline Flys: 45x20,15,12,12
DB Pullovers: 55x15x4
1 arm preacher curl: 50x8,40x10,35x12
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03-09-2012, 02:35 PM #26
Yoke walk: 280x90',370x90',460x90',510x90'
Log lockouts: 140x1,190x1,160x1,170x1,180x1,195x1,200x1
Farmers walk: 180x90x4trips
SandBag Carry: pick up from bench 200lb x50',200x100',200x50'
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03-09-2012, 07:35 PM #27
Workouts looking good, consistency pays off!
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03-12-2012, 02:49 PM #28
I hope so... then I have a bad day like Saturday
Shorten workout: leg extesions: 70x25,100x15,110x12,120x10x2
Vertical leg press: 90x25,180x15,270x12,320x12,370x10
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03-12-2012, 05:40 PM #29
No bad days! Just different experiences! Learn and grow baby!
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03-13-2012, 11:54 PM #30
Good thought heavy.
DB Laterals: 20x15,25x12x3
Machine overhead press: 70x20,100x15,130x12x3
DB Front laterals: 25x12x3
Cable uprights: 100x12x3
DB Shrugs: 80x20x3
Pushdowns: 55x25,60x20
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