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Blast 10 and 11 results

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  • Blast 10 and 11 results

    I have been keeping most exercises as long as I am making progress with them, so these two blasts have many of the same exercises. I have dropped down to 238 from ~258 the last blast to be in shape for physical fitness tests to become a police officer. My strength has not suffered.

    FLAT BB 245x13--------------> 285x12
    CG rows upright 95x22--------> 130x22
    INC SKULLS 110X22-----------> 130X19 (BEING REPLACED WITH dead skulls)
    Life fitness Calf raise 210x13--> 260x14 (replacing with seated c.r.)
    sumo leg press 830x11--------> 850x10 (replaced with BW curls)
    squats 335x5 250x20---------> 370x4 315x20
    rack chins 100x19------------> 120x16
    BB Row 295x6 275x11--------> 300x6 260x12 (concentrated on form)
    drag curls 90x22--------------> 105x25
    leg press c.r. 400x10---------> 420x12
    lying leg curls 85x24--------->110x23 (replacing with lunge squats)
    zerchers 315x6 225x20-------> 380x5 280x19
    deads 455x4 405x9-----------> 510x4 455x7
    preachers 70x21--------------> 85x20 (replacing)
    wide rows (rear delts) 130x21-> 165x21
    cable extensions 125x19------> 145x20 (replacing with reverse grip bench)
    donkey c.r. 110x12-----------> 140x14
    LF single leg press 250x9------->310x8
    widowmaker tumble squats - 5 sets of 20 ending with 50x11
    neutral rack chins 75x18--------> 95x16
    hammer curls both arms 70x27---> 105x22

    These are just some of my exercises and the gains are over five months with two short cruises in between.

  • #2
    keep it safe with the flat bb.
    "An egg yolk is a terrible thing to waste"
    J.M.

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    • #3
      widowmaker tumble squats - 5 sets of 20 ending with 50x11
      What are these?

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      • #4
        I believe he is referring to these as tumble squats.

        http://intensemuscle.com/showthread....ht=give+credit

        If not my apologies.

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        • #5
          great

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          • #6
            Thanks for the tumble squat enlightenment, those are evil.

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            • #7
              Amazing cruise; Orlando, great girl, great food, no gym. Back to the grind last night when I got in...Ate moderately all week, stuffed my face last night, down 5 lbs from the end of my blast. First workout as follows;

              Moderate neutral grip pulldown
              Neutral grip bent over hammer strength row
              wide cable curls
              rope cable curls
              Roman cheers

              Today:
              Flat BB rack presses
              shoulder width upright rows
              Close grip machine presses
              situps

              Numbers down ~7% from last blast. Wish me luck I will keep updating this thread.

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