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« on: April 28, 2013, 02:10:14 PM »
17th Part:
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12/05/06
Jukebox says....Rolling Stones
Starting to hate this workout...lol. 30 sec. rest period between all sets
DB press
W/up 50's x8, 60x8, 8, 6, 4
Chins
BWx8, 8, 8, 6, 6, starting to really breath hard here.
BB rows
160x8, 8, 6, 6, 4 (next workout switch to DB's for better stretch)
Bench press
160x8, 8, 6, 5, 4 (these suckers were nasty!)
Flys
50's x5x8, ooouch!!
Wrist curl DB's
50x60, 75x35, 25
Hammer curl DB's
70x10, 10, 7
35 min.
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12/06/06
Today, Jimi Hendrix, far out and solid man.
Didn't count the rest periods today.
Squats
128x5, 208x5, 295x 3x6, up one rep.
Chins
BWx6, 40x6, 6
Dips
40x6, 65x6, 6
Pulley pushdown
60x15, 70x10, 80x8, 6
Concentration curl
35x 3x10
35 min. and time for ice tea!
Counting rest periods is a conditioning thing. It's one of the ways Vince Gironda (trainer of Larry Scott, Don Howorth, even Arnold was sent to him by Weider) trained bodybuilders. 6x6 and 8x8 are two of the protocols he used. Mohamad Makaway trained with 8x8 under Vince for a Mr Olympia. You take a weight, say for curls, 25 pounds, curl eight times, rest periods going as low as 10-15 sec,(never taking hands of the dumbells) lift again, reapeat 8 times. Most guys can't do all 8 sets, even advanced guys. Not a training regieme for building big numbers on the wieghts, but will give good growth and an extreme pump. Not to be used permanently, I'm just doing a change of pace right now.
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12/09/06
Jukebox, a little Johnny Rivers, Sam Cooke, George Thorogood.
DB Press,
37x10, 50x10, 60x10, 10, 10
Chins
BWx12, 10, 10, 10
DB rows
80x10, 100x8, 8, 8
Bench
128x10, 150x8, 172x8, 8, not pushing shoulder
Flys
50x15, 15, 15
Seated Hammer curl, w/backstop, fairly strict
60x10, 10, 10, 10
Wrist curl, DB
60x30, 70x30, 80x20, 20, (PR?) 70x20
60 min.
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12/10/06
Squats
128x3, 205x3, 295x7, 7. (up 1 rep)
Lying tri press
85x15, 105x10, 128x6, 6
Pushdowns
70x15, 10
Curls
85x15, 105x10, 128x6, 6
25 min.
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