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Post by Mr. Espey on Sept 14, 2007 23:59:47 GMT -5
Friday - Sept. 14 -- 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 60-50 100 x 25-15 100 x 25-15 100 x 18-12
Crusher Wrist Curls R 95 x 14, L 50 x 20 R 95 x 13, L 50 x 20 R 95 x 12, L 60 x 15 R 95 x 11, L 60 x 15
Wrist Hammer (leverage up superset with pronation) R 10 x 21-12, L 10 x 17-8 R 10 x 20-12, L 10 x 15-8 R 10 x 15-10, L 10 x 10-5 R 10 x 10-4, L 10 x 10-2
Finger Blaster (both hands) 230 x 25 230 x 25 230 x 25 230 x 25
Block Pinch (thick, 1 hand) R 25 x 20, L 25 x 20 (seconds) R 25 x 15, L 25 x 15
Block Pinch (thin, 2 hands) 50 x 20 (seconds) 50 x 15
Hub Pinch R 15 x 20, L 15 x 40 R 15 x 20, L 15 x 25 R 15 x 20, L 15 x 15
6am this morning - 30 min on the Airdyne.
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Post by Mr. Espey on Sept 15, 2007 13:56:38 GMT -5
SATURDAY - Sept. 15 -- Chest, shoulders, triceps (gym edition). All weights in lbs unless otherwise stated.
Bench Press 315 x 6 365 x 6 405 x 2 405 x 2
Dumbbell Flyes (superset with press) 80 x 5-5 80 x 3-4
Pec Deck 200 x 12 200 x 9
Seated Military Press 185 x 8 205 x 4 205 x 3
Side Laterals (superset with bent laterals) 30 x 8-8 30 x 5-5
Reverse Pec Deck 120 x 12 120 x 8
Skull Crushers / Press (superset) 135 x 8-8 135 x 6-6 135 x 4-4
Bar Pressdowns 80 x 6 80 x 4
Rope Pressdowns (double pulley) 110 x 8 110 x 8
30 min on the Airdyne... later in the day as I went to the gym in the morning.
Weight... 350lbs.
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Post by Mr. Espey on Sept 16, 2007 19:19:48 GMT -5
SUNDAY - Sept. 16 -- Elbow flexors (home edition). All weights in lbs unless otherwise stated.
I was supposed to have a training partner today and after he was an hour late I learned he was not even out of bed yet. I ended up doing some table time, skipped the workout and cardio. Felt crappy today and now feel a little worse for missing the workout. Now I remember why I don't have training partners and why I will never rely on one again.
Tomorrow will be better... cardio again at 6am. I will hit the gym in the evening.
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Post by Mr. Espey on Sept 17, 2007 23:40:06 GMT -5
MONDAY - September 17 -- Back (gym edition). All weights in lbs unless otherwise stated.
Barbell Rows 225 x 10 315 x 6 365 x 3 405 x 2 315 x 3
Barbell Shrugs 495 x 6 585 x 4 630 x 3 670 x 1 My belt blew out as soon as I lifted the weight... got 1 anyway.
Cable Upright Rows 150 x 12 150 x 12 150 x 12 150 x 12
Front Lat Pulldowns 250 x 5 250 x 4
Rear Lat Pulldowns 160 x 6 140 x 8
30 min on the Airdyne 6am.
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Post by Mr. Espey on Sept 18, 2007 21:18:07 GMT -5
TUESDAY - Sept. 18 -- 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 3, L 110 x 3 R 155 x 2, L 155 x 1 R 180 x 0, L 165 x 0 R 165 x 1, L 155 x 0
#1 THICK Dumbbell Holds (in seconds) R 82 x 15, L 32 x 35 R 82 x 13, L 32 x 35 R 82 x 10, L 32 x 35
#2 THICK Dumbbell Holds (in seconds) R 77 x 8, L 27 x 35 R 77 x 6, L 27 x 30 R 77 x 5, L 27 x 30
Pulley Table (side) R 32.5 x 15, L 32.5 x 15 R 32.5 x **, L 32.5 x ** R 32.5 x **, L 32.5 x **
Spring Crusher Side Pressure R x **, L x ** R x **, L x ** R x **, L x **
30 min on the Airdyne at 7am.
I feel incredibly sore and burnt out... abbreviated the workout.
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Post by Mr. Espey on Sept 22, 2007 1:19:03 GMT -5
Friday - Sept. 21 -- 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) 100 x 40-20 100 x 40-20 100 x 30-15 100 x 30-13
Crusher Wrist Curls R 100 x 10, L 75 x 9 R 100 x 9 , L 100 x 2 R 100 x 7 , L 100 x 3 R 100 x 5 , L 100 x 2
Wrist Hammer (leverage up superset with pronation) R 10 x 23-15, L 10 x 23-10 R 10 x 21-15, L 10 x 20-10 R 10 x 15-8 , L 10 x 11-3 R 10 x 10-5 , L 10 x 8-2
Finger Blaster (both hands) 230 x 40 230 x 40 230 x 40 230 x 31
Block Pinch (thick, 1 hand) R 25 x 25, L 25 x 25 (seconds) R 25 x 14, L 25 x 15
Block Pinch (thin, 2 hands) 50 x 30 (seconds) 50 x 25
Hub Pinch R 20 x 5, L 20 x 15 R 20 x 3, L 20 x 7 R 20 x 3, L 20 x 9
6am this morning - 30 min on the Airdyne.
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Post by Mr. Espey on Sept 23, 2007 0:24:12 GMT -5
SATURDAY - Sept. 22 -- Chest, shoulders, triceps (gym edition). All weights in lbs unless otherwise stated.
Bench Press 365 x 4 405 x 4 435 x 2 455 x 1
Dumbbell Flyes (superset with press) 80 x 7-7 80 x 5-6
Pec Deck 200 x 13 200 x 10
Seated Military Press 205 x 6 205 x 5 205 x 4
Side Laterals (superset with bent laterals) 35 x 5-5 35 x 4-4
Reverse Pec Deck 150 x 6 150 x 6
Skull Crushers / Press (superset) 155 x 8-8 175 x 5-5 175 x 3-4
Bar Pressdowns 80 x 8 80 x 5
Rope Pressdowns (double pulley) 120 x 9 120 x 8
I somehow hurt my neck on the last set of bench press... nothing too bad but it might effect me for a couple days.
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Post by Mr. Espey on Sept 23, 2007 18:04:48 GMT -5
SUNDAY - Sept. 23 -- Elbow flexors (home edition). All weights in lbs unless otherwise stated.
Machine Preacher Curl 110 x 7 110 x 6 110 x 5
Standing EZ Curl 115 x 10 135 x 4 135 x 3
Thick Dumbbell Concentration Curl **omitted... replaced with something else next week**
Hammer Curl Bar (stopping at 90 degrees) 100 x 10 100 x 8 100 x 6
EZ Reverse Curls 135 x 6 135 x 6 135 x 4
Pulley Table (towel over knuckle, supeset with a variation) R 32.5 x 7-7 , L 32.5 x 4-1 R 32.5 x 7-4 , L 32.5 x 3-3 R 32.5 x 7-3 , L 32.5 x 2-1
Brach Rack (all weight out front) R 35 x 16, L 35 x 16 R 35 x 15, L 35 x 15 R 35 x 15, L 35 x 15
Table time...
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Post by Mr. Espey on Sept 25, 2007 19:03:42 GMT -5
For my back workout this week I just did ten sets of modified pullups while at the park with my daughter. Needless to say I got a few looks...
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Post by Mr. Espey on Sept 28, 2007 22:37:01 GMT -5
Going incognito for a while... you got the picture though.
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