Nice GPP session Your legs must be fried after that session
Monday, Oct 13th 2008
Well guys sorry to say I did not get my PB of 480-500, As I was maxing I felt little twinges in my right pec muscle so I had to choose common sense over pride, and too it easy. Kinda pissed about it but I will get it next month for sure. So here's the work out I targetted the pecs and the triceps real heavy.
High weight low reps on the free weights and the machiens have thier limits on weight so I was force to go max on most of the machines for reps.
[BB Flat Bench]
1 x 15 @ 135
1 x 15 @ 225
1 x 10 @ 275
1 x 5 @ 315
1 x 2 @ 365 <-- Here I felt the twinge and thought about ignoring it.
1 x 2 @ 405 <-- Felt the twinge hard here and had to call it quits, for injury sake.
1 x 25 @ 225 <--- Making up for lost BB Bench warming up for the rest of the day.
[Tricep Cable Pushdowns]
1 x 30 @ 100 lbs.
1 x 30 @ 150 lbs.
1 x 20 @ 200 lbs.
1 x 18 @ 250 lbs. Max of the Machine.
[Tricep Cable Kickbacks]
1 x 20 @ 50 lbs.
1 x 10 @ 100 lbs.
1 x barely 10 @ 150 lbs.
[Cable Presses] <-- Targetting the chest and tricep area.
1 x 15 @ 150 lbs.
1 x 15 @ 225 lbs.
2 x 10 @ 250 lbs. Max of Machine
[Tricep Dips] <--Now I dunno about any of you but I was questioning weather or not to do this... when ya weigh 300+ you start questioning.. stability of anything that has to support your weight lol.
3 x 10 @ BW
1 x 13 @ BW <--- for failure. I currently weigh 324 <-- lost a lb.
[Pec Press Machine]
1 x 12 @ 275 < Felt the twinge so I stopped asap, but finished that set.
[Standing DB Tri Ext.]
1 x 12 @ 60 lbs.
2 x 12 @ 90 lbs.
1 x 12 @ 120 lbs. <--- felt real good got that fatigue I was looking for.
[Cable Flys] <-- I wanted to see if I could isolate the pec without feeling that twinge and I did so good news.
2 x 20 @ 200 lbs.
3 x 10 @ 250 lbs. <-- These weren't full flys didn't want to risk that injury, at about 3/4ths of the way.
Well so .. didn't get a PB i'll take it easy on the pec this week... and hit the triceps hard this friday, and have to work on the pecs with light weight and high reps, till it recovers, really disappointed... but I'll get it.
Jebus! Great fucking workouts, man! Looking, really really good. Too bad for the missing PB in BP, but seems like you got it right, by not forcing anything. Freaking impressive with the 25x100kg. Jeez, people I work with struggle to do 25 reps with half the weight... (And they're policeofficers)
Talk about inspire. Keep it up.
@ Till: Thanks man funy thing is im going into law enforcement after I graduate college lol.
@ allstar: Thanks man.. I try just keep pushing heavy.
@ philosopher: thanks bud.. motivating yall keep me going to it's my motivation to be stronger and to suffer as much pain as you guys so I can back up my motivational talks to keep yall going.
@ Dridderz: As soon as I get back to former glory we will see some real weight move and make you all awe in my... power mu hahaha
thanks guys for the positive feed back im trying to give as much back as im giving and yall helping me out a great deal. Even though yall can't spot me... I still feel I got a team thanks.