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  • #31
    March 25, 2012 – Deadlift Focus- 5/3/1 Deload Week


    Warm up:

    15 minutes on an elliptical

    Stretching

    .
    Deadlift 5 x 135
    Deadlift 5 x 165
    Deadlift 5 x 190

    Deadlift 3 x 210
    Deadlift 3 x 270
    Deadlift 3 x 305


    [youtube]IasUHiYjU8s[/youtube]



    Assistance work


    Hanging Leg Raises 12 x BW
    BB Good Mornings 12 x 65

    Hanging Leg Raises 12 x BW
    BB Good Mornings 12 x 65

    Hanging Leg Raises 12 x BW
    BB Good Mornings 12 x 65

    Hanging Leg Raises 12 x BW
    BB Good Mornings 12 x 65

    Hanging Leg Raises 12 x BW
    BB Good Mornings 12 x 65


    Stretching


    Cardio

    45 minutes of lawn mowning.
    My workout journal: http://intensemuscle.com/showthread.php?t=46513

    Comment


    • #32
      What is your body weight? I'm asking cause its hard as hell for me to use alot of weight on weighted pull ups. I use a close/neutral grip, and I'm just getting maybe 6-7 good reps with bw+25.....

      Good work in here brother.....
      STEEL




      "SIMPLICITY, CONSISTENCY, INTENSITY"

      Comment


      • #33
        Originally posted by steel1970 View Post
        What is your body weight? I'm asking cause its hard as hell for me to use alot of weight on weighted pull ups. I use a close/neutral grip, and I'm just getting maybe 6-7 good reps with bw+25.....

        Good work in here brother.....
        Thanks! I'm 5'11" and around 205 lbs. I usually do chinups when I add weight and will use a neutral grip as a warm up exercise. I was pretty surpised how quickly I improved in the number of reps I could once I started doing them regularly!



        This morning's deload workout wasn't too impressive...

        March 27, 2012 – Military Press Focus - Deload Week


        Warm up:



        10 minutes on an elliptical

        Stretching


        Standing Overhead Press 15 x 45
        Standing Overhead Press 5 x 60
        Standing Overhead Press 5 x 75
        Standing Overhead Press 5 x 90

        Standing Overhead Press 3 x 95
        Standing Overhead Press 3 x 110
        Standing Overhead Press 3 x 125



        Assistance work

        None - My neck and shoulders were feeling really tight and I spent a ton of time stretching them but couldn't get them to loosen up much at all, so I skipped two of my favorite exercises - chinups and dips



        Stretching


        Cardio

        Another 13 minutes on elliptical and a dog walk.
        My workout journal: http://intensemuscle.com/showthread.php?t=46513

        Comment


        • #34
          April 1, 2012 – Bench Focus




          Warm up:


          10 minutes on an elliptical

          Stretching


          Warm up sets

          BB Bench 10 x 45
          BB Bench 10 x 135
          BB Bench 5 x 165
          BB Bench 3 x 190


          Working sets

          BB Bench 5 x 205
          BB Bench 5 x 240
          BB Bench 5 x 270
          BB Bench 3 x 270



          Assistance work

          Hammer Strength Incline Press 10 x 270
          DB Row 8 x 120 each side
          Hammer Strength Incline Press 10 x 270
          DB Row 8 x 120 each side
          Hammer Strength Incline Press 6 x 320
          DB Row 8 x 120 each side


          Stretching


          Cardio

          Dog walk.
          My workout journal: http://intensemuscle.com/showthread.php?t=46513

          Comment

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