What are YOU GOING TO DO IN THE GYM TODAY?

[Fletch]

steal your bicycle while you do your titanic workout

[bigmc]

Why do people lie about their lifts on the internet your only kidding yourself people

[GoneAway]

Tomorrow I'll be doing arms and shoulders. Reps between 6 - 12.

[hangclean]

Today was speed bench. 6 sets of 3 with 315 close grip as fast as I could, do it with 2 minutes between each set.  Then 3 sets of strict standing presses(close grip with 135) 15 reps, then burpees, 15 up down, then eat and take a nap.

[freespirit]

I'm back from Borneo where I spend 3 weeks and I've found the gym closed for a week, so that's a whole month without training. I had plenty of other types of exercise, but I have a feeling I can barely bench a lousy 220 for 1 rep. Hopefully I'm mistaken. 

[Overload]

shoulders and tri's...

DB shoulder press - 4 sets
Upright Rows - 4 sets
Power Shrugs - 4 sets

DB overhead extension - 4 sets
DB one arm skull crushers - 4 sets

 

[buffbong]

wow im suprised besides the last two posts most of you do high volume....   
here is what i did today
shoulders
seated dumbell presses  2sets 10-6
standing side raises       2sets 10-8
standing rear delt raises 2sets 10-8
biceps
standing ez bar curls 2sets 10-3 
concentration curls  2sets 10-10
hammer dumbell wrist curls 2sets 10-8

[davie]

Today is:

1a) BB Hang Clean press 5 sets/ 6 reps (add weight 1st 3 sets)
*** Acceleration to top!

1b) Deadlifts ***5 sets/ 6, 4, 2, 2, 8-10 (NOT to failure!)
*** Pyramid Training: Add weight/ decrease reps each set until last set where weight is decreased to starting weight.

2a) Flat DB Bench Press 4 sets/ 6-4 reps (3-1-3-1 tempo)

2b) Power PushUps OR dips 4 sets/8-10 reps
(Using Lifeline PowerPushup or have partner apply resistance;
Explode on concentric phase/slow on eccentric)

2c) Cable Overhead Dynamic Extensions 4 sets/ 10 reps
*Lifeline Gym recommended for c & d
2d) Cable Dynamic Biceps Curls SAME
*** Accelerate on concentric, step away from cable attachment to increase tension, slowly go into eccentric phase, step back towards attachment origin; repeat for reps

3a) Russian Squats 3 sets/6, 8, 10 reps (add weight each set)
* tempo of 3-1-3-1

3b)Glute Ham Good Mornings 3 sets/6 reps

davie

 

[Overload]

friday - back and abs

Deadlifts - 4 sets
Weighted chins - 3 sets
One arm DB rows - 3 sets
Machine pullovers - 3 sets

rope crunches - 3 sets
machine crunches - 3 sets

 

[buffbong]

8/18
heres what im gonna do today
legs
barbell squats  first two are warm ups 15-12-10-8
squats holding dumbells   3x10
siff leg dumbell deads 3x10
abs
inclined leg lifts 2x10
bar twists 2x10 each side
crunches 2x10

[Mick33]

  Arms

    Tri's
-Warmup w/ pressdowns
-Close Grip Presses 4x12
-Overhead cambered ext. 4x12
-Pressdowns 4x12

    Bi's
 
-Barbell Curls 4x12
-Preacher Curls 4x12
-Incline Curls 4x12

 30 min. easy 3mph cardio

[jaejonna]

Shoulders/Tris

[jk1149]

chest and shoulders today, tomorrow bi's,tri's, and forearms.

[GoneAway]

Here are some of today's stats:

Smith Squats: Max set - 55kg for 6
Leg curls: Max set - 50p for 4
Good Mornings: Max set - 45kg for 4

[gtbro1]

 Today for me will be fingers and abs.
 
I plan on sitting in front of this computer posting on getbig while eating potato chips and sloppy joe sandwiches.

[Mick33]

  Yes today and tomorrow are all about resting and eating!!!

[shiftedShapes]

HSPUs with a 50lbs weight vest 4 sets

chins with 135lbs on the dip belt 2 sets

I'll probably do a bunch of lighter sets as well.

[JPM]

Monday 8/21/06


warm-up
Hindu pushups...100 or so
pullovers...50 reps or so

1. Military press...partial reps...bottom to around chin  height
     power rack    partial reps...chin to around the top of my head height
                        partial reps...top of head to overhead lockout position

2. Hi-pull            partial reps...to around bellybutton height
    power rack     partial reps...bellybutton height to around nipple height

3. Upright row     full reps... to around shoulder/chin height...usually EZ bar

4. Chins             partial reps...full bottom position to around half way up..weighted
    curl grip         partial reps...half way to top position..weighted

5. Dips               full reps...elbows close to the sides..weighted

Usually 6-9 reps on everything.  Some workouts I will cycle up to 20 reps or so on heavy partials, as a change of pace. Good Luck.
                       
                         

[GoneAway]

Shoulders/arms today. Here's some stats:

Clean & Press: max set 90lbs for about 8
Side laterals: max set 25lbs for about 6
Push Press: max set: 40kg for 1 (awesome exercise today! true hardcore! my front delts were very pumped at the end)

BB curls: max set: 80lbs for 3 (two sets of this, pretty strict)
incline DB curls: max set 25lbs for 5 (two sets of this)