Thread: Supa Spence "Grasshoppa" Journal

Day 3: Vertical push-pull, calves, abs
Width-Back:
Chins
body weight x5,x5,x5,x4,x3 (go up)

Dumbbell rows
60 pounds x8,x8,x8 (go up)

Hammer Strength pullovers 3×12
3x12=90 pounds

Shoulders:
warm up with bent over side laterals
20 pounds x8,x8,x8 (go up )

Standing Military Press
125 pounds x5,x5,x5,x3,x2 (stay)

Standing side laterals
15 pounds x8,x8,x6 (stay)

Calves:
Seated calf raises
90 pounds x10,x10,x10 (go up)

Abs:
on the big blue ball
20 pounds dumbbell overhead and crunch x12,x12,x12 (go up)
does this work the lower abs too ..if not what weighted exercise would u recommend?

no cardio today . one of those days i wasnt in it . but other than that i am doing well. but awesome day . dbol is gawd lol

Lower abs, hmmm. I understand you can get them to fire incrementally somehow, but what always seems to hit 'em hard for me is - of all things - chins, and very short sprints.

Day 1: Horizontal push pull, calves, and abs
Thickness-Back:
T-Bar Rows
5×5=90 pounds (go up)

Seated Cable Rows
3x8=100 pounds (go up)

Hammer Strength Iso-Lat Low Rows
70 pounds x12,x7,x5 (iso means each arm. stay)

Chest:
Flat bench
5×5=135 pounds (go up in weight)

Incline Barbell Press
3×8=115 pounds (go up in weight)

Cable Flyes
3×12=15 pounds (go up in weight)

Calves:
Seated Calf Raises
90 pounds x10,x12,x11

Abs:
Total ab core with weighted assist
On one of those blue balls layed back and with a 17.5 pound over head
x12,x12,x11

Been awhile gang i got real sick ..2 weeks flu and then also niece has been running 103 degree's temp she is still not well so thats what i have been doing but things are on the mend and continue to rock it in the gym

gang im still here with the holidays i haven't blogg'd due to real busy and working crazy overtime but rest assured im still training hard


built ...i wanna say thanks again for everything if u still read this !

oh yeah docs told me to stay off feet treadmill anything for 3 days due to i guess older age i get flat foots been giving me extreme pain . so i bought new shoes :

http://www.kohls.com/upgrade/webstor...:referralID=NA

so we shall see

Well hope you had fun with the family over the hoidays.

on the shoes you can also check out the Asics gel are really good as well. Those seemed to help a freind of mine who was having foot pain on the treadmill.

Good luck and hope things ease up a bit for the new year.

thanks man appreciate it . even though i had horrible christmas family issues. and then i shunned christmas due to bro x wife but i felt good about it . but thanks lookin into buying a second pair of shoes . but anyhow thanks and i am starting training with T in jan so will be fun .

Originally Posted by omerta2010

Well hope you had fun with the family over the hoidays.

on the shoes you can also check out the Asics gel are really good as well. Those seemed to help a freind of mine who was having foot pain on the treadmill.

Good luck and hope things ease up a bit for the new year.

Originally Posted by Supa_Spence

thanks man appreciate it . even though i had horrible christmas family issues. and then i shunned christmas due to bro x wife but i felt good about it . but thanks lookin into buying a second pair of shoes . but anyhow thanks and i am starting training with T in jan so will be fun .

Dang I hate the drama stuff.

who's T? I noticed it in your signature but not sure what it is all about.

opps can't click it i will find the link . he does personal training and i am doing a 30 day trial with im and trying to get into single digits . so i figured i aint hit it yet and im smart enuf to gleen on someones else knowledge for now to see whats not working and why .

Originally Posted by omerta2010

Dang I hate the drama stuff.

who's T? I noticed it in your signature but not sure what it is all about.

Team T (now u can click )

It'll be intersting to see how it goes. I'll be watching and following along.

Hey cool - I'll be very interested to see how T's training works out for you.

thanks im working up the funds for a whole year. but believe me built i love ur baby got back. and trust will always be the one i do so easy . but hope ur doing well built . so when ur book or app>????

Originally Posted by Built

Hey cool - I'll be very interested to see how T's training works out for you.

LOL - I gotta write something that pays me, don't I. Too damned busy with the day job/life/frittering away my time on the internet

BGB is my bread and butter. It's always there to go back to. Let's see what T does for you.

at least an ebook and i can help with it . then also contest book ...cause i am tech guru. so this can happen if u want it and extra income ..cause i would buy both books especially single digits: contest prep book

learning how to make android app now

Originally Posted by Built

LOL - I gotta write something that pays me, don't I. Too damned busy with the day job/life/frittering away my time on the internet

BGB is my bread and butter. It's always there to go back to. Let's see what T does for you.

Noted.