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 post your workouts

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@iRam
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PostSubject: post your workouts   Mon Mar 30, 2009 9:39 pm

ok so check it this is one of our workouts from earlier this year....this one isnt mine and the weights were set to a specific bench and squat max....185 and 300 i think btw

MONDAY 72%
warm up
180 hang clean 3x90 3x110 3x115 3x125 3x124
220 clean pulls 4x165 4x176 3x187 3x198
bent-over rows 4 sets of 10 super setted with
weighted hypers 4 sets of 8
straight bar curls (21s)3 sets
neck machine 1 set of 10
plate sit-ups 6 sets of 25
post stretch using bands

TUESDAY 66%
285 BACK SQUAT 5X140 5X170 5X200 5X215 5X215
214 FRONT SQUATS 5X105 5X130 5X150 5X160
185 BENCH PRESS 5X100 5X110 5X130 5X140 5X140
FACE PULLS WITH BAND 6X10
171 RDLS 6X105 6X110 6X120
FLOOR PRESS TRICIEPS 5X10
LATER LEG/HLR 4X10
RUSSIANS LEANS UNTIL FAIL
POST STRETCH
FINISH THE REST OF THE DAYS LATER THIS IS GREAT WORKOUT FOR ALL ATHLETES BC IT WORKS ALOT ON SPEED AND ALL ASPECTS OF THE BODY...sorry for caps btw weds.speed day thursday cleans friday squat
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PostSubject: Re: post your workouts   Tue Mar 31, 2009 4:55 pm

*mari* wrote:
ok so check it this is one of our workouts from earlier this year....this one isnt mine and the weights were set to a specific bench and squat max....185 and 300 i think btw

MONDAY 72%
warm up
180 hang clean 3x90 3x110 3x115 3x125 3x124
220 clean pulls 4x165 4x176 3x187 3x198
bent-over rows 4 sets of 10 super setted with
weighted hypers 4 sets of 8
straight bar curls (21s)3 sets
neck machine 1 set of 10
plate sit-ups 6 sets of 25
post stretch using bands
TUESDAY 66%
285 BACK SQUAT 5X140 5X170 5X200 5X215 5X215
214 FRONT SQUATS 5X105 5X130 5X150 5X160
185 BENCH PRESS 5X100 5X110 5X130 5X140 5X140
FACE PULLS WITH BAND 6X10
171 RDLS 6X105 6X110 6X120
FLOOR PRESS TRICIEPS 5X10
LATER LEG/HLR 4X10
RUSSIANS LEANS UNTIL FAIL
POST STRETCH
FINISH THE REST OF THE DAYS LATER THIS IS GREAT WORKOUT FOR ALL ATHLETES BC IT WORKS ALOT ON SPEED AND ALL ASPECTS OF THE BODY...sorry for caps btw weds.speed day thursday cleans friday squat
lol all i do is 60 crunches a day bench, dumbell, and pull up 3 times a week... work on vert everyday by jumping over high stuff and multiple vert workouts for an hour. thats bout it
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PostSubject: Re: post your workouts   Wed Apr 01, 2009 10:46 am

.
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PostSubject: Re: post your workouts   Fri Apr 10, 2009 3:20 pm

This old but I will be going back to it next month

Monday
Morning: Legs, Upper and lower back Biceps, lats, abs, forearms, and light stationary bike cardio,
Night: Heavy Cardio

Tuesday
Morning: Chest, Triceps, Shoulders, traps, light biceps and back, legs (hamstring), light stationary bike cardio. Night Heavy Cardio, Light: biceps, triceps, chest, and back.

Wednesday
Night: Light stationary bike cardio

Thursday
Morning: Legs, traps, triceps, biceps, abs, light back, lats, and light stationary bike cardio

Friday
Morning: Chest, Triceps, shoulders, back, forearms, and light stationary bike cardio
Night: Heavy Cardio
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