200 replies to this topic

[widowmaker]

WED. 5.23.07

Paramount seated row machine:
(single arm/stop to break momentum)
1x70x12
1x130x8
3x210x8
(started 3rd set w/no rest for drop set)
1x175x9
1x145x10

Overhead pulls:
(2sec pause @top)
(strap attach)
4x120x8
(started 4th set w/no rest for drop set)
1x100x10
1x80x15
1x60x20

Seated hammer curls:
(alt./2sec pause @top)
(elbow tucked/hand out @ 45)
3x45x8
(started 3rd set w/no rest for drop set)
1x35x10
1x25x12
1x15x20

Behind back wrist rolls:
(straight bar/2sec pause @top)
(used 5's for quick stipping)
4x95x12
(started 4th set w/no rest for drop set)
1x85x13
1x75x18
1x65x22

Lion-ox's:
1x15x9
(grip failed @ 9th rep/ shooting for 20)

Treadmill:
(walking pace)
1min slow/1min very fast
1min slow/1min very fast
1min slow/1min very fast

stretching/back rolls

Solo and trying to rain.
Lat work was good this morning.
Good feeling deep in my lats.
Overhead pulls got into my middle traps across
from shoulder to shoulder.
Hammers were awsome--4's and bi's are pumped good.
Behind back wrist rolls finished them off dead.
They're throbbing fast and hard as steel.
Shakey kinda good--ya know.
Stopped @ 9 reps on lion-ox's b/c I dropped d.bells, LOL.
Did something new (for me that is) on the treadmill.
To see if I can lose even more weight and break up
this boring exercise.
Overall w/o was outstanding this morning.
Couldn't ask for a better w/o today.

Later,
The WID

[mad_dawg]

Hey brother, it looks like your training is going great!. I really like that you can make it in to train in-spite of your workout partners not making it. That shows dedication!. I know so many people around here that skip every other workout because the workout partner couldn't make it. Just don't understand sometimes.

Peace,
Mad_dawg

[widowmaker]

Hey brother, it looks like your training is going great!. I really like that you can make it in to train in-spite of your workout partners not making it. That shows dedication!. I know so many people around here that skip every other workout because the workout partner couldn't make it. Just don't understand sometimes.

Peace,
Mad_dawg

Yeah, brother, some talk a lot of smack, but, don't have the true deep down desire and look to blame someone else for their own lazyness.


TUES. 5.29.07

Rotator cuff/lion-ox's

Close grip bench:
(stop @ bottom to break momentum)
2x135x8
1x225x8
1x315x5(saving tri's for overheads--you'll see why)
(drop set/touch 'n' go no bouncing)
1x275x8
1x250x10
1x225x12

Overhead cable extentions:
(stop to break momentum)
4x200(stack)x12 (new pr here)
(drop set/rest long enough to change weight)
1x180x12
1x160x10
1x140x10
1x120x20

Low inc. flyes:
(one complete drop set only)
1x80x8
1x60x5
1x40x8
1x30x10
1x20x8

Standing side twists:
3xmyselfx12

Elliptical trainer:
(nice and easy)
5m b, 5m f, 5m b, 5m f

stretching/back rolls

Solo this morning. Nice day out.
Close grip work was good this morning--saving
tris for my anticipated pr, LOL.
4x200(stack)x12 GOT THAT MOTHER-TRUCKER
and'it feels goooood.
Well, actually they hurt more than words can say.
Flyes were awsome too.
They are shot, didn't think I was going to stabalize those bells
tri's are gone, done, ka-put.
Rest of the w/o was very good this morning.
Overall w/o was very, very good this morning.

Later,
Widow

[ironman2004]

just getting back on the boards a little but very nice #'s and great success...great catching up on the thread keep up the great work ethic.

[any1uno]

I wish he'd of kept this up..it's been over a year now since his last post. Shoot...was learning a lot from this guy. A great person too.

[istanbultop3]

thanks for sharing...