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Post by irons77 on Feb 17, 2009 23:24:34 GMT -5
POWER-CHEST/DETS/CALVES ChestBB Flat Bench 185x6 195x5 185x6 Incline Flys 40x6 45x6 50x5 Incline DB Bench 55x6 65x6 70x5 DeltsArnies 45x6 50x6,6 Side Lateral 30x6,6 35x6 BB Front Raises 70x5  60x6,6 CalvesRaises(leg press) 210x15 260x12 310x12(all 4 sec pause at bottom on each set Seated 90x8,8,8(3 sec pause on all sets Good workout tonight. The 4 sec negs are killing me!! My bench is coming along pretty good, as you can see it is a weak point  I will keep on chipping away at it! Everything is good, diet, JW. My weight is at 207.5 now, up 6.5 since I started the JW! Great stuff here. Can't wait for the Pro Anabol and Restore. |
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Post by irons77 on Feb 18, 2009 21:31:42 GMT -5
POWER-BACK/TRAPS/ABS BackRack Pulls 365x6 385x6 405x5 415x2 WG Pullups BWx5,5,5(5sec negs WG Pulldowns 120x6 125x5 130x4 One Arm Rows 60x6 65x6 70x5 TrapsCG Upright 100x5,4 90x6 BB Shrugs 205x6,6,5 AbsKnee Raises BW+20x8,8,8 Ball Crunch BW+30x10,10,8 I'm loving the rack pulls today!! Great day today at the gym. After the workout came home and had my shake, walked pass the mirror and holy smokes saw a little abs! Could I been losing fat while adding muscle?? Without the cardio??? I'm digging this, great diet. Thanks you know who ;D ;D |
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Post by hossjob on Feb 18, 2009 22:19:05 GMT -5
Tempos are brutal Cody. They can TOTALLY change a workout.
50/5 on Inc DB flyes with a 4/0/X tempo is very impressive. Then to see the Rack Pulls! You say I'm moving some weight...you my friend deserve the same praise.
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Post by irons77 on Feb 19, 2009 11:34:02 GMT -5
Tempos are brutal Cody. They can TOTALLY change a workout. 50/5 on Inc DB flyes with a 4/0/X tempo is very impressive. Then to see the Rack Pulls! You say I'm moving some weight...you my friend deserve the same praise. You are so right about the tempos. I used to lift just controlling the weight but now it is a whole new game. It is showing too!! People at my gym think I train weird. They are stuck doing the same old thing week in and week out. I try to tell them to came to this site and learn something. I guess they are not as serious about it. They will really freak when I start the FD/FS training lol Thanks for stopping by bro |
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Post by irons77 on Feb 20, 2009 21:12:48 GMT -5
POWER-LEGS/CALVES
Legs
Squats
275x6
295x6
315x4
325x2
Leg Press
530x6
620x6
710x5
760x3
Leg Ext
145x6
160x6
175x6
190x4
Leg Press(feet high-hit hammies)
440x6
530x6
620x6
Lying Leg Curls
140x6
155x6
170x4
Calves
Seated
90x8,8,8
Had plenty of gas in the tank tonight boys and girls!! Love this workout. Had a great day today, got a hugh contract for work. Doing about 6-8 months of work for Sprint. WOOHOO! Everybody have a great weekend!! I have to go eat some chicken and veggies with some nuts!!! ;D
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Post by irons77 on Feb 24, 2009 22:25:52 GMT -5
REP RANGE-CHEST/DELTS/CALVES
Chest
DB Flat Bench
70x8,8,8(60 sec RI)
Flat Flyes
35x10,10,10(60 sec RI)
DB Incline Bench(60 sec RI)
55x12
60x11
55x12
Delts
Reverse Flyes
30x8,8,8(60 sec RI)
OH DB Press
45x10,10,10(60 sec RI)
Side Laterals
20x12,12,12(60 sec RI)
Calves
Seated
70x15,15,15(4 sec pause at bottom and 60 sec RI)
Standing(smith)
190x12,12,10(4 sec pause at bottom and 60 sec RI)
Easy workout today. I never really paid attention to my RI until today. Sometimes I went two minutes or three minutes between sets. Boy it makes a different ;D I will start my Pro Anabol Thursday, can't wait for that! The JW is a great product I will def use it again in a few months. I'm moving to the second part of the stack with PA and Restore.
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Post by franchise on Feb 24, 2009 23:31:31 GMT -5
Damn man I haven't checked in here in a while. You are doing some serious workouts! You are a man on a mission and are loving every second of it. That's what it's all about. Try new things, push the limits, and see the results!!
Keep it up bro!
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Post by irons77 on Feb 25, 2009 20:42:14 GMT -5
REP RANGE-BACK/TRAPS/ABS
Back
T-Bar Row(60 sec RI)
115x8
125x8
135x8
WG Pulldowns(60 sec RI)
85x10
100x10
105x10
Seated Goodmornings(60 sec RI)
115x12
125x12,12
Pullovers(60 sec RI)
40x10,10,10
Traps
DB Shrugs(60 sec RI)
55x10,10,10(3 sec hold at top of movement)
CG Upright(60 sec RI)
50x12,12,12
Abs
Leg Raises(60 sec RI)
3 sets of 12
Mini-Ball Crunch
3 sets of 10
Pullovers for the first time ever, good lift. I will continue with these. Dude, I found a little ball called a "bender ball". They kicked my ass!! I guess it is the stretch on the abs. I love it!! Good workout today ;D
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Post by irons77 on Feb 25, 2009 20:43:58 GMT -5
Damn man I haven't checked in here in a while. You are doing some serious workouts! You are a man on a mission and are loving every second of it. That's what it's all about. Try new things, push the limits, and see the results!! Keep it up bro! Yes sir bro!! Feeling great too! Thanks for stopping by bro |
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Post by irons77 on Feb 27, 2009 20:42:28 GMT -5
REP RANGE-LEGS/CALVES LegsSplit Squats(60 sec RI) 135x8 155x8 175x8 Leg Press(60 sec RI) 440x10 530x10,10 Hack Squats(60 sec RI) 240x12 330x10,9 Roman Deads( 60 sec RI) 185x8 205x8 225x8 Lying Leg Curl(60 sec RI) 115x10 105x10 110x10 Seated Leg Curl(60 sec RI) 115x12 100x12,12 CalvesSeated(60 sec RI) 70x15,15,15 Standing(60 sec RI) 155x12 185x12 205x10 This workout was a bi#$h for me! Split squats fried the quads. It took everything I had to complete it. I will be hurtin tomorrow thats for sure. Tempos and RI were on target tonight ;D ;D  |
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Post by bloodstrike75 on Mar 2, 2009 9:10:52 GMT -5
How's those wheels feeling man? Good work!
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Post by Rick on Mar 2, 2009 15:29:28 GMT -5
I don't think I would have made it to the leg presses after those splits! 175...I hear ya!
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Post by Cathy on Mar 3, 2009 20:22:08 GMT -5
Workouts are looking great Cody!  |
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Post by masterschamp on Mar 4, 2009 8:29:46 GMT -5
Good looking leg workout, Cody...great job!!
Keith
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Post by irons77 on Mar 4, 2009 11:08:00 GMT -5
How's those wheels feeling man? Good work! I had a hard time with the stairs when I got home lol Thanks for stopping by Blood |
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