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Posted: Mon Apr 11, 2011 6:46 pm
by warrior
My new 1RM for SQ - 320lbs
GLP# 1- Workout # 6- BP ( Completed all 6 sets successfully )
147x 10
189x5
224x3
250x1
280x1
310x1
320x1
EDT Block
Hack Squat - 270lbs
Calf Raises - 420lbs
Static hold - Ab Crunch - 185lbs x 2
I felt great after squatting 310lbs so I threw another 10lbs on and sqeezed in another 1 rep for my new 1RM
. Time to take a day or two off and jmp into cruise!!!
Posted: Mon Apr 11, 2011 11:23 pm
by RobRegish
TERRIFIC work!!
So happy for you, you don't even know...
Posted: Thu Apr 14, 2011 8:23 pm
by warrior
First Cruise workout today for Upper Body. My workout felt really short, did everything possible not do devert from BP and go heavier or do more excersies.
BP - 235 X 5 REPS X 5SET
Shoulder Press - 110+bar x 5 reps x 5 sets
Tricep close grip static hold - Didn't feel like I got anything from this static hold using power rack I put 275lbs on for weight. Think I will try tri push downs next time for my hold. Any thoughts on this would be appreciated?
Posted: Thu Apr 14, 2011 8:54 pm
by RobRegish
On the static hold, consider doing declines in the power rack.
REASON: With the decline, you can handle more weight. It logically follows that the overload and thus, muscle growth should follow.
Consider 2 such 5 sec or so holds, with a maximal weight. About 3-5 minutes between sets (at least), is right!
Hope that helps...
Posted: Mon Apr 18, 2011 8:26 pm
by warrior
Cruise workout # 2
SQ - 255LBS X 5 X 5
Leg Press - 270lbs static hold
DB Rows - 80lbs x 5 x 5
Preacher curl static hold - 125lbs
Calf raises static hold - 500lbs
Ab Crunch static hold - 195lbs
Posted: Tue Apr 26, 2011 7:10 am
by warrior
Finished my last day of cruise today, I'm now going to take a week off and prep for the big up coming famine Run # 2. I will start a new journal for my second run so that it will be easier for tracking and comparison of my first run. Can't wait to get back on KE/AN!!! Logging back in in a week.