maler
30-01-2005, 21:15
were to start?
Backgrowed: I've been training for about 3-4years, working on both strength and CV. Just made the switch from EDT to an westside bassed progarm.
Going try to use this thread to keep track of progess and which workout is next in the rotation.
Any and all comeats are welcome both +and- Please let me know were i'm going worry. ( sorry for the bad spelling which will turn up along the way)
this week was the first full rotation for the program and there were some new exersides thus I sent most of time finding the right working weight.
Max Lower.
Zercher squats 5x5 95kg
Single leg RDl's 3x10 20kg
Cable curl 3x10 17.5kg
Dynmaic lunge 2x10 35kg 2x10 30kg
Reverse lunge 3x10 3kg
mixed bag of AB's: ball crunches 1x20 32kg 2x15 35kg long arm plank's 45sec's and side plank's 30secs
DE upper
Speed bench 8x3 60kg (3 set normal grip 3x wide, 2x colse grip)
Flat DB press 26kgx 6, 3x10 28kg
Horizontal pullup x 9, 7, 6, 4
Shoulder Box 2x8 6kg
DB cuban rotation 3x10 4kg ( these are bad for your ego but they hit the rotater cuff hard)
DE Lower
Speed deadlift 2x80, 2x85, 3x87, 3x90, 3x92
Hack squat 5x80, 5x85, 5x87, 5x90, 5x95
Single leg RDL'S 4x10 20kg
Standing cable curl 3x12 17.5kg
CV 20min 175 haetrate advage
MAX upper
Gripper deadlift 2x10 50kg not really part for the progarm just did them for the fun of it.
Bench press 5x5 90kg
Lockouts 5x100, 5x110, 5x120, 5x125, 1x130kg
Tate press 8x26kg 4x10 24kg
skull crushers 4x12 14kgDB ( To light will use 16kgDB nest time)
Chest subport row 2" bar 10x50, 10x52,x 10x55, 8x60
One arm row's 3x10 24 kg ( 26-28kg for next rotation0
Long arm planks and side palanks.
I've enjoyed this week training it's been taxing.
Again let me know what you all think.
Cheers
Paul
Backgrowed: I've been training for about 3-4years, working on both strength and CV. Just made the switch from EDT to an westside bassed progarm.
Going try to use this thread to keep track of progess and which workout is next in the rotation.
Any and all comeats are welcome both +and- Please let me know were i'm going worry. ( sorry for the bad spelling which will turn up along the way)
this week was the first full rotation for the program and there were some new exersides thus I sent most of time finding the right working weight.
Max Lower.
Zercher squats 5x5 95kg
Single leg RDl's 3x10 20kg
Cable curl 3x10 17.5kg
Dynmaic lunge 2x10 35kg 2x10 30kg
Reverse lunge 3x10 3kg
mixed bag of AB's: ball crunches 1x20 32kg 2x15 35kg long arm plank's 45sec's and side plank's 30secs
DE upper
Speed bench 8x3 60kg (3 set normal grip 3x wide, 2x colse grip)
Flat DB press 26kgx 6, 3x10 28kg
Horizontal pullup x 9, 7, 6, 4
Shoulder Box 2x8 6kg
DB cuban rotation 3x10 4kg ( these are bad for your ego but they hit the rotater cuff hard)
DE Lower
Speed deadlift 2x80, 2x85, 3x87, 3x90, 3x92
Hack squat 5x80, 5x85, 5x87, 5x90, 5x95
Single leg RDL'S 4x10 20kg
Standing cable curl 3x12 17.5kg
CV 20min 175 haetrate advage
MAX upper
Gripper deadlift 2x10 50kg not really part for the progarm just did them for the fun of it.
Bench press 5x5 90kg
Lockouts 5x100, 5x110, 5x120, 5x125, 1x130kg
Tate press 8x26kg 4x10 24kg
skull crushers 4x12 14kgDB ( To light will use 16kgDB nest time)
Chest subport row 2" bar 10x50, 10x52,x 10x55, 8x60
One arm row's 3x10 24 kg ( 26-28kg for next rotation0
Long arm planks and side palanks.
I've enjoyed this week training it's been taxing.
Again let me know what you all think.
Cheers
Paul