|
|
Post by Mr. Espey on Sept 4, 2007 0:18:32 GMT -5
MONDAY - Sept. 4 -- Wrist, crushing grip, pinch grip (always at home).
All weights in lbs unless otherwise stated.
Wrist Curls (fat bar, superset off the thighs then standing palms facing thighs)
80 x 60-40
80 x 60-40
80 x 40-21
Crusher Wrist Curls
R 90 x 18
R 90 x 18
R 90 x 17
Crusher Reverse Wrist Curls (superset with regular wrist curl)
R 40 x 8-25
R 40 x 9-25
R 40 x 6-16
Wrist Hammer (leverage up superset with pronation)
R 10 x 14-8, L 10 x 10-5
R 10 x 14-8, L 10 x 10-2
R 10 x 12-6, L 10 x 10-1
Finger Blaster (both hands)
205 x 30
205 x 35
205 x 40
205 x 45
Block Pinch (thick, 1 hand)
R 20 x 30, L 20 x 30 (seconds)
R 20 x 30, L 20 x 30
Block Pinch (thin, 2 hands)
40 x 30 (seconds)
40 x 20
Hub Pinch
R 15 x 15, L 15 x 31
R 15 x 14, L 15 x 25
R 15 x 7, L 15 x 17
Earlier in the evening... 30 min on the Airdyne.
|
|
|
|
Post by Mr. Espey on Sept 4, 2007 22:34:20 GMT -5
TUESDAY - Sept. 4 -- Chest, shoulders, triceps (gym edition).
All weights in lbs unless otherwise stated.
Bench Press
315 x 4 (full second pause at the bottom)
365 x 2
405 x 2
425 x 1
Dumbbell Flyes (superset with press)
70 x 8-8
70 x 6-6
Pec Deck
200 x 8
200 x 7
Seated Military Press
135 x 10
185 x 5
185 x 3
Side Laterals (superset with bent laterals)
30 x 7-7
30 x 5-5
Reverse Pec Deck
110 x 9
110 x 7
Skull Crushers / Press (superset)
115 x 10-10
135 x 6-10
135 x 4-10
Pressdowns (straight bar)
60 x 9
60 x 7
Pressdowns (rope, double pulley)
90 x 11
90 x 9
30 min on the Airdyne.
Muscle memory is kicking in FAST.
Weight on the gym scale is 345lbs... I still think it is way heavy.
|
|
|
|
Post by Mr. Espey on Sept 6, 2007 1:05:05 GMT -5
WEDNESDAY - Sept. 5 -- Elbow flexors (home edition).
All weights in lbs unless otherwise stated.
Machine Preacher Curl
90 x 9
90 x 8
90 x 7
Standing EZ Curl
115 x 8
115 x 7
115 x 6
Thick Dumbbell Concentration Curl
R & L 40 x 8
R & L 40 x 6
Hammer Curl Bar (stopping at 90 degrees)
100 x 10
100 x 8
100 x 6
EZ Reverse Curls
115 x 8
115 x 8
115 x 6
Pulley Table (towel over knuckle, supeset with a variation)
R 32.5 x 6-6, L 32.5 x 2-1
R 32.5 x 4-4, L 32.5 x 2-1
R 32.5 x 4-4, L 32.5 x 1-0
Brach Rack (all weight out front)
R 35 x 15, L 35 x 15
R 35 x 14, L 35 x 14
R 35 x 13, L 35 x 13
30 min on the Airdyne prior to workout.
|
|
|
|
Post by Mr. Espey on Sept 7, 2007 1:14:55 GMT -5
THURSDAY - Sept. 6 -- Back (home edition).
All weights in lbs unless otherwise stated.
Leverage Bent Rows
315 x 8
315 x 8
315 x 6
315 x 6
315 x 4
Front Lat Pulldowns (wide hammer grip)
200 x 10
200 x 10
200 x 8
Board Pulldowns
200 x 6
200 x 6
200 x 5
Shrugs
515 x 10
515 x 10
515 x 10
515 x 8
30 min on the Airdyne earlier today.
|
|
|
|
Post by Mr. Espey on Sept 8, 2007 0:32:49 GMT -5
FRIDAY - Sept. 7 -- Supporting grip & side pressure (always at home).
All weights in lbs unless otherwise stated.
Crusher Deadlifts (like Rolling Thunder... a little harder)
R 110 x 10, L 110 x 7
R 155 x 4, L 155 x 1
R 165 x 1, L 165 x 0
R 155 x 2, L 155 x 0
#1 THICK Dumbbell Holds (in seconds)
R 82 x 12, L 32 x 30
R 82 x 10, L 32 x 30
R 82 x 7, L 32 x 30
#2 THICK Dumbbell Holds (in seconds)
R 77 x 4, L 27 x 30
R 77 x 4, L 27 x 30
R 77 x 4, L 27 x 30
Pulley Table (side)
R 32.5 x 14, L 32.5 x 14
R 32.5 x 12, L 32.5 x 8
R 32.5 x 9, L 32.5 x 6
Spring Crusher Side Pressure
R x 20, L x 12
R x 20, L x 12
R x 20, L x 12
30 min on the Airdyne earlier tonight.
There was always one hurdle to me making a true lifestyle change and next week I am rid of it until the end of October... SHIFT WORK. I will be Monday - Friday days and plan to take full advantage of that.
|
|
|
|
Post by Mr. Espey on Sept 10, 2007 22:54:35 GMT -5
MONDAY - Sept. 10 -- Wrist, crushing grip, pinch grip (always at home). All weights in lbs unless otherwise stated. 30 min. on the Airdyne at 6am. Wrist Curls (fat bar, superset off the thighs then standing palms facing thighs) 80 x 60-50 80 x 60-40 80 x 50-25 Crusher Wrist Curls R 95 x 12, L 40 x 20 R 95 x 10, L 40 x 20 R 95 x 10, L 40 x 20 Crusher Reverse Wrist Curls (superset with regular wrist curl) **Discontinued** Wrist Hammer (leverage up superset with pronation) R 10 x 20-10, L 10 x 16-5 R 10 x 20-10, L 10 x 15-5 R 10 x 18-7 , L 10 x 14-3 Finger Blaster (both hands) 205 x 50 205 x 45 205 x 45 205 x 45 Block Pinch (thick, 1 hand) R 25 x 15, L 25 x 20 (seconds) R 25 x 13, L 25 x 20 Block Pinch (thin, 2 hands) 40 x 40 (seconds) 40 x 35 Hub Pinch R 15 x 30, L 15 x 40 R 15 x 25, L 15 x 30 R 15 x 18, L 15 x 25 Red made it out for the workout tonight. 
|
|
|
|
Post by Mr. Espey on Sept 11, 2007 21:27:51 GMT -5
TUESDAY - Sept. 11 -- Chest, shoulders, triceps (home edition).
All weights in lbs unless otherwise stated.
30 min. on the Airdyne at 6am.
Leverage Bench Press
405 x 6
355 x 2
475 x 2
485 x 1
Leverage Incline Press
315 x 8
335 x 5
345 x 4
345 x 3
Leverage Military Press
315 x 3
315 x 2
225 x 7
225 x 6
225 x 6
Bar Pressdowns
140 x 6
140 x 6
140 x 4
Rope Pressdowns
90 x 8
90 x 7
90 x 6
This new schedule I am working along with this training regimen is KILLING ME. I am moving two of my training days to the weekend on my days off. I am going to start the training week on Wednesday and end on Sunday (Mon & Tues off). I will pick this week's training up on Friday doing what used to be my Wednesday routine. I will still be doing 30 min. of cardio daily, not even taking the weekends off anymore.
|
|
|
|
Post by Mr. Espey on Sept 12, 2007 23:00:36 GMT -5
After giving it some more thought... the off days will be on Wednesday and Thursday (due to my upcoming course). The rotation will begin again on Friday.
|
|
|
|
Post by Mr. Espey on Sept 14, 2007 22:54:58 GMT -5
See Page 3...
|
|
|
|
Post by Mr. Espey on Sept 14, 2007 22:55:13 GMT -5
See Page 3...
|
|
