:::::The M.J.H. Chronicles:::::

M.J.H. · 07-22-2007, 09:55 PM

tallcall
I really like seated cable crossovers seated to the truth, the really seem to tear up my chest - great burnout exercise. Looking forward to my back/triceps workout tomorrow.

M.J.H. · 07-22-2007, 09:58 PM

7-22-2007

Rest

1. Cardio
12 minutes of interval training on the treadmill + 8 minutes of walking on the treadclimber. My intervals today looked like this:

1- 3.0 MPH
2- 6.0 MPH
3- 3.0 MPH
4- 7.0 MPH
5- 3.0 MPH
6- 8.0 MPH
7- 3.0 MPH
8- 9.0 MPH
9- 3.0 MPH
10- 8.0 MPH
11- 3.0 MPH
12- 7.0 MPH

2. Hanging Leg Raises
10
10

Diet-
Click here for today's FitDay.

Sleep-
6.5 hours.

M.J.H. · 07-23-2007, 10:06 PM

7-23-2007

Back/Triceps - Rep Range Phase
(60 minutes, 22 sets)

1. Bentover Rows
295 x 8!
265 x 9
225 x 12
185 x 15
135 x 20

YouTube Video

Some nice sets here today, really beat the hell out of my back with bentover rows to start. You can take a look at my form with this video - very much Yates style. Obviously towards the 7th and 8th reps my form was a little shaky.

2. BTN Cable Pulldowns
200 x 7
170 x 9
150 x 12
120 x 16

3. One-Arm Machine Rows
110 x 7/7
95 x 10/10
80 x 12/12
65 x 15/15

4. Skullcrushers
135 x 8
115 x 10
95 x 12
85 x 15

5. Rope Cable Pressdowns
150 x 8
120 x 12
100 x 15

6. Hanging Leg Raises
10
10

7. Cardio
10 minutes of incline walking on the treadmill.

Diet-
Click here for today's FitDay.

Sleep-
7 hours.

tallcall · 07-24-2007, 04:53 AM

Hey man, nice rows!!

AKIRA · 07-24-2007, 08:09 AM

Hell yeah! Nothing like Rows that turn into Deadlifts.

PeteTheGreek · 07-24-2007, 05:07 PM

I believe that's called a "shrow" (a cross between a row and a shrug). I'm guilty of those myself

tallcall · 08-04-2007, 07:13 AM

What's going on man, taking a break?

07-22-2007, 09:55 PM	#31
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,586 Photos: 11	tallcall I really like seated cable crossovers seated to the truth, the really seem to tear up my chest - great burnout exercise. Looking forward to my back/triceps workout tomorrow. Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

07-22-2007, 09:58 PM	#32
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,586 Photos: 11	7-22-2007 Rest 1. Cardio 12 minutes of interval training on the treadmill + 8 minutes of walking on the treadclimber. My intervals today looked like this: 1- 3.0 MPH 2- 6.0 MPH 3- 3.0 MPH 4- 7.0 MPH 5- 3.0 MPH 6- 8.0 MPH 7- 3.0 MPH 8- 9.0 MPH 9- 3.0 MPH 10- 8.0 MPH 11- 3.0 MPH 12- 7.0 MPH 2. Hanging Leg Raises 10 10 Diet- Click here for today's FitDay. Sleep- 6.5 hours. Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

07-24-2007, 04:53 AM	#34
tallcall The Evil Director is IN Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,897 Photos: 12	Hey man, nice rows!! First Place Florida State Brazilian Jiu-Jitsu Champions - My guys - "Team Brotherhood"

07-24-2007, 08:09 AM	#35
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	Hell yeah! Nothing like Rows that turn into Deadlifts. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

08-04-2007, 07:13 AM	#37
tallcall The Evil Director is IN Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,897 Photos: 12	What's going on man, taking a break? First Place Florida State Brazilian Jiu-Jitsu Champions - My guys - "Team Brotherhood"

07-24-2007, 05:07 PM	#36
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 746	I believe that's called a "shrow" (a cross between a row and a shrug). I'm guilty of those myself

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