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Getbig Main Boards / Gossip & Opinions / Re: How weak is Chris Cook?
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on: January 19, 2006, 08:06:10 AM
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Bent Over Rows:
Set 1. 315lbs x 12 reps
Set 2. 405lbs x 12 reps
Set 3. 455lbs x 10 reps
T Bar Rows:
Set 1. 270lbs x 12 reps
Set 2. 315lbs x 12 rep Set 3. 360lbs x 10 reps
Heavy Barbell Shrugs:
405lbs x 12 reps
495lbs x 12 reps 590lbs x 12 reps
Traps
Standing Barbell Shruggs:
Set 1. 315 lbs x 15 reps
Set 2. 405 lbs x 15 reps
Set 3. 495 lbs x 15 reps
Set 4. 585 lbs x 15 reps
Delts
Dumbell Side Laterals:
Set 1. 45 lbs x 20 reps
Set 2. 55 lbs x 20 reps
Set 3. 65 lbs x 20 reps
Squats:
Set 1. 135lbs x 15 reps
Set 2. 315lbs x 15 reps
Set 3. 405lbs x 15 reps (Go all the way down on every rep)
Set 4. 495lbs x 15 reps
Set 5. 585lbs x 10-12 reps
Hack Squats:
Set 1. 4 Plates Each side x 12 reps
Set 2. 6 plates Each side x 12 reps
Set 3. 8 Plates Each side x 10-12 reps
Leg Extention:
2 Set of 20 reps as much as I can do
Hamstrings
Sitting Leg Curl:
Set 1. 100 lbs x 15 reps
Set 2. 150lbs x 15 reps
Set 3. 250lbs x 15 reps
Lying Leg Curls:
Set 1. 200 lbs x 15 reps
Set 2. 250 lbs x 15 reps
Set 3. 275 lbs x 15 reps
Post your Numbers!
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23
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Getbig Bodybuilding Boards / Training Q&A / Re: increasing my vertical
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on: January 05, 2006, 11:29:46 AM
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The thing I've found through my vast experiencing with increasing your vertical is just to practice jumping a lot! Touching the backboard, touching the rim. Stand below an object (backboard) and jump up repeatedly and touch it. Training legs also helps to build the foundation, but the bottom line is to practice jumping!
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