G-dub's P/RR/S

**Rissole** · 05-09-2005, 03:38 PM

Same as these but instead of standing kneel on the ground, you have to make sure your feet are apart at the back so your bum can go down and i found looking at the ceiling helps too

and no they dont hurt your knees, they are almost the same as leg extenstions, bout the only other quad isolation move i know

**Rocco32** · 05-09-2005, 04:34 PM

Originally Posted by gwcaton

cable crossover ... Incline bench press - ss
55 x 10 ................. 155 x 10
55 x 10 ................. 135 x 9
55 x 8 ................... 135 x 7 Fook Mi !
cables first kills your bench lol

Weighted dips ..... incline flyes - ss
2 sets 25 x 10 ....... 40 x 10
Try 30 and 45 next time

Bench press - DS
175 x 8
155 x 6 barely
135 x 5

Cable curl ..... BB flex curl - SS
2 sets 55 x 10 ... 65 x 10
try 60 and 70 next time

EZ bar curl (ng)........ Hammer cable curls - ss
80 x 8 ...................... 35 x 10
70 x 10 .................... 35 x 10
try 75 for ez next time and 40 for cable curls

Cable preacher curls - DS
45 x 10
35 x 7
25 x 8

Notes:
got a late start, skipped abs today but can make them up anytime

Great w/o Gary. So do you have to wait for equipment when you do Shock week?

Sorry, couldn't resist and I know I don't make any sense.

**gwcaton** · 05-09-2005, 05:16 PM

Originally Posted by b_reed23

those sissy squats look painful, thanks anyway!

Yes they do But I think done the way Riss does them isn't as bad , well , on the knees anyway. I'm sure that they are still intense .

**gwcaton** · 05-09-2005, 05:18 PM

Originally Posted by Pylon

Intense looking work there g-dub. Nicely done!

Thanks. I was ! Chest was pumped and so was arms. I love the feeling of the fullness they had.

**gwcaton** · 05-09-2005, 05:20 PM

Originally Posted by Archangel

Very Intense lookin w/o there Brother Gary!!! I will be working out in about an hour or so, as soon as the little woman gets home!!!

Thanks Angel

**FishOrCutBait** · 05-09-2005, 05:21 PM

Lol, yeah, them cables first do smoke your bench, also biceps first.... Good lookin w/o there!

**gwcaton** · 05-09-2005, 05:23 PM

Originally Posted by Rocco32

Great w/o Gary. So do you have to wait for equipment when you do Shock week?

Sorry, couldn't resist and I know I don't make any sense.

thanks Rocco, every once in a while some butthole will take forever on the smith machine but its not too bad

**gwcaton** · 05-09-2005, 05:24 PM

Originally Posted by FishOrCutBait

Lol, yeah, them cables first do smoke your bench, also biceps first.... Good lookin w/o there!

Thanks FOCB

**yellowmoomba** · 05-09-2005, 06:17 PM

Originally Posted by Rissole

Same as these but instead of standing kneel on the ground, you have to make sure your feet are apart at the back so your bum can go down and i found looking at the ceiling helps too

and no they dont hurt your knees, they are almost the same as leg extenstions, bout the only other quad isolation move i know

That looks painful

**Pylon** · 05-09-2005, 07:10 PM

OK, so to modify these, you kneel, then lean back and pull yourself up with your quads?

What about where you lie facedown and pull yourself up with your hams? Do they have a cool name for those?

**gwcaton** · 05-09-2005, 08:46 PM

Originally Posted by Pylon

OK, so to modify these, you kneel, then lean back and pull yourself up with your quads?

What about where you lie facedown and pull yourself up with your hams? Do they have a cool name for those?

I'd say you are right on the first part, the second part I can't even picture in my mind so the cool name I would give them is impossible ! LOL

**Pylon** · 05-09-2005, 09:27 PM

Originally Posted by gwcaton

I'd say you are right on the first part, the second part I can't even picture in my mind so the cool name I would give them is impossible ! LOL

I saw video of Adam Archuletta doing these when the Rams drafted him. He had his ankles hooked under a bar or something, and electrodes on his hams. When they pulsed, he bolted straight up, and had his arms crossed on his chest the whole time. I've never seen or heard of them anywhere else. It was almost scary.

**PreMier** · 05-09-2005, 10:10 PM

What is bench - DS ?

**gwcaton** · 05-10-2005, 05:40 AM

Originally Posted by PreMier

What is bench - DS ?

Drop set

How ya doing jake ?

**Rissole** · 05-10-2005, 05:58 AM

Originally Posted by Pylon

OK, so to modify these, you kneel, then lean back and pull yourself up with your quads?
Yep thats right!!
What about where you lie facedown and pull yourself up with your hams? Do they have a cool name for those?

They are called hamstring raises But i call them "Dives" just ask Rocco... i love them

**Rissole** · 05-10-2005, 06:00 AM

Bench dropset is a nasty way to finish

Ya just run outta push..... 135 was great for your last drop!!

**gwcaton** · 05-10-2005, 06:02 AM

Originally Posted by Rissole

Bench dropset is a nasty way to finish

Ya just run outta push..... 135 was great for your last drop!!

Thats Riss !
and thanks for the pics and info

**Rissole** · 05-10-2005, 06:08 AM

No probs my friend

**Pylon** · 05-10-2005, 07:21 AM

Thanx for the pics, Ris. Those look sick! Hmm, leg day is tomorrow....

**bludevil** · 05-10-2005, 08:59 AM

With that w/o, I know you had to be pumped.Good job

**gwcaton** · 05-10-2005, 11:17 AM

Originally Posted by bludevil

With that w/o, I know you had to be pumped.Good job

Hey , Thanks Blu !

Of day today no wo ! Got a car to detail though

**gwcaton** · 05-11-2005, 06:11 AM

Db pullovers ... Wg pulldowns -ss
Didn't do these. On the first set of wu's I couldn't even do one rep without my rt arm hurting.
DB , how come these killed my arm ( inner tri from elbow to delt ) but it felt fine on every thing else ? Angle of pull ?
Guess I'll replace them for awhile. Db rows maybe ?

Cg. seated rows .... Stiff arm pulldowns - ss
160 x 10 .................. 80 x 10
175 x 10 .................. 90 x 10
190 x 10 .................. 100 x 10

Rack Deads ( Angel -style ) - Ds
275 x 10
245 x 8
215 x 8
Could of went heavier but didn't want to aggravate my rt. arm
Oh , and Angel-style means I did a shrug with each rep

Decline bench crunches ... hanging knee raises - ss
3 sets 25 x 10 ................... 50 x 10

Kneeling cable crunches -Ds
85 x 10
70 x 10
Went light cos 115 hurt my rt arm

Notes:
Semi - sucky wo . really ruined my frame of mind when I tried (and couldn't do ) the first rep on wu's . I mean come on 85 lbs ! LOL

**LW83** · 05-11-2005, 06:21 AM

Hurts your arm? What was your warmup? I usually hang from bar for a while after i get a good w/u for a good stretch. Otherwise I get funky pinching going on all over my body

Angel style must take some incredible grip strength

**gwcaton** · 05-11-2005, 06:52 AM

Originally Posted by LW83

Hurts your arm? What was your warmup? I usually hang from bar for a while after i get a good w/u for a good stretch. Otherwise I get P-funk pinching all over my body

Angel style must take some incredible grip strength

My wu was light pulldowns ( or was going to be )
P-funk pinches you all over your body ?!

**DeadBolt** · 05-11-2005, 07:00 AM

Solid lookin w/o's there bud....your cruisin with this stuff.

As for your tri....what kind of pain is it? You may have strained it during your deadlifts or something else. The angle of pull may just be it. I'd say do some extra warmups with what ever your doing and maybe try and warm your tri's up some as well then stretch it out before the workouts. Keep to lifts that don't aggrivate it for now then ice it own after the workouts.

When do you feel the pain; is it all day, or is it just as you exercise, or after your done?

**LW83** · 05-11-2005, 07:07 AM

Originally Posted by gwcaton

My wu was light pulldowns ( or was going to be )
P-funk pinches you all over your body ?!

At least he doesn't wink at me like he used to

**gwcaton** · 05-11-2005, 11:28 AM

Originally Posted by DeadBolt

Solid lookin w/o's there bud....your cruisin with this stuff.

As for your tri....what kind of pain is it? You may have strained it during your deadlifts or something else. The angle of pull may just be it. I'd say do some extra warmups with what ever your doing and maybe try and warm your tri's up some as well then stretch it out before the workouts. Keep to lifts that don't aggrivate it for now then ice it own after the workouts.

When do you feel the pain; is it all day, or is it just as you exercise, or after your done?

Thanks DB .

Kind of pain ? Hmmmm. well right now , i don't feel it, i can sit here and do a 1 arm ova head db extension motion and feel it ( not bad .but if I was actually doing it with weight it would definetly be more intense )

I am icing and will work around it with different exercises that don't aggravate it .

Thanks !

**b_reed23** · 05-11-2005, 12:05 PM

sorry to hear about your tricep Gary...I've been having probs with my shoulder, wanna share an ice pack??

You still had an awsome w/o though...I like those deads w/ a shrug, they sound cool!

BILLIE

**Triple Threat** · 05-11-2005, 02:34 PM

Were you hurting going into the workout? Could it have been something from your previous workout?

**Burner02** · 05-11-2005, 04:58 PM

Originally Posted by LW83

At least he doesn't wink at me like he used to

...is that good or bad...

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