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Post by BigStew on Jan 26, 2008 22:56:35 GMT -5
Yesterdays Leg workout Leg Extension Pump Sets A1. Squats 3x5 320 Up Five Pounds A2. Squats 3x12 230 up 5 pounds 1 minute rest between the squats B1. Front Squats 3x12 135 Each rep I went to the floor up to paralell then back to the floor then return to the top. B2. Lying Leg curls 3x12 NO REST BEtween front Squats adn the leg Curls One Legged Leg Press 3x10 went from right to left until all sets were done with no rest until it was over C1. Stiff Legged Deads 3x12 225 C2. Alt BB Lunges 3x12 135 No rest between the deads and the Lunges Hyperextentions 3x12 BW 5 sec Glute Squeeze at the top of each rep
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Post by BigStew on Jan 26, 2008 22:57:03 GMT -5
The workout this morning was Short and sweet but smoked the calves
Seated Calf Raises 5x20 220 have been increasing the weight by 5 pound each time. I did increase it today but think I will have to stick with this weight for another time because the reps were not as good as I would have liked. That is some heavy ass weight Standing Calf Raises 5x12
Went Back to the gym and did 30 minutes of Cardio on the stepmill. I actually love that machine
Did posing after both the calves and cardio sessions and man I love posing. Probably my favorite part of the workouts.
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Post by BigStew on Jan 28, 2008 9:33:23 GMT -5
Yesterdays workout Incline BB Bench Press 5x5 205 Great reps Flat BB Bench Press 5x6 205 A1. Incline DB Press 1x12 1x10 65s A2. Flat DB Press 1x12 1x10 65s A3. Decline DB Press 2x12 65s A4. Dips 2x12 BW 60 seconds between exercises. Strength was great to begin the workout but the second time around on the Giant set I hit a wall on rep 8 or so and could only muster 12 reps
Rope Extention warmups Machine Dips 4x12 love this exercise DB Tricep Kickbacks 3x12 30s liked these, hav not done them in a very long time but was pleasantly surprized.
As Always did some posing postworkout and loved it
Seated DB Side laterals 4x12 45s Standing Military press 4x8 135 one rep more than last time A1. Upright Rows 3x12 A2. Seated DB Press 3x12 A3. Rear Delt Pec Dec 3x12 B1. Cable Side Laterals 2x12 B2. Smith machine Front Presses 2x8 B3. Rear Delt Cable Flies 2x12 B4. Cable Front Raises 2x12 No rest between any of the exercises with the supersets Great workout felt real strong in the beginning and finished with an insane pump
Posed post workout. Drench in sweet Great posing Session
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Post by BigStew on Jan 28, 2008 9:33:44 GMT -5
4:30 Wake up call then Gym for workout School from 8-5 then work till 8 then workout agian
But I will get a bomb ass back workout this morning and a Bicep workout this evening
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Post by BigStew on Jan 28, 2008 9:34:03 GMT -5
WOrkout this morning was great even though It was an early morning Underhand Wide Grip Pulldowns 3x12 200 BW wide Grip Pullups 3x12 Machine Pullovers 2x10 220 A1. Overhand BB rows 2x12 225 A2. Underhand BB rows 2x12 225 One arm Db rows 3x12 120s B1. Low Cable Rows 2x12 150 B2. Low Cable ROws w/ rope attachments 2x12 120 No rest between the exercises C1. BB Behind the back Shrugs 3x12 365 C2. Plate loaded Shrugs 3x12 3 45s and a 25 on each side
Did about 20 minutes of Posing postworkout.
TOday will be a long ass day
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Post by gymgrrrl on Jan 28, 2008 16:18:59 GMT -5
Nice workout.. Have fun with your long day! I miss those long school days... now it's just long work days sitting at my desk- boo! Do you "teach" posing too? That's something that I feel will be one of my biggest challenges since I know NOTHING about proper posing..
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Post by BigStew on Feb 8, 2008 10:27:22 GMT -5
I do teach my local clients posing. When we get ready for a Contest together I will definately give you pointers to help better present for beautiful Phsiyque
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Post by BigStew on Feb 8, 2008 10:29:05 GMT -5
Sorry I have not been updating my workouts guys. Will be updating on a daily basis as from now: This morning I did fasted cardio for 44 minutes 22 minutes on the bike 22 mintutes walking on the tredmill INCline 20 minutes of posing NO carb DAY
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Post by BigStew on Feb 10, 2008 0:24:26 GMT -5
Good News is that I had a Great workout this morning Legs
Deads 5x5 405 A1. Squats 2x5 315 A2. Squats 2x12 225 B1. Front Squats 4x12 3 squeeze pause at the Complete bottum ass to calves 135 B2. Stiff Deads 4x10 185 B3. Walking DB Lunges 4x30 steps 25s B4. Hyperextentions 4x12 3-5 sec Glute squueze at top.
60 sec Rest Between the Squats and NO REST I repeat No Rest between exercise in the Other Giant set. That thing almost killed me
20 minutes posing post workout
Here comes the bad news. Well it is not that bad just I brought my video camera to the gym in the evening to tape me posing. It came out great and I was all ready to upload it on Youtube and it will not let me becuase I renamed it before uploading it or some nuts. Thing is a Pain in the ass spent the last 1-2 hours trying to figure it out. Anyways I will try takin a new one soon when I have the time. After I took the video tonight I did 35 minutes on the stepmill again For some Reason I love that machine
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Post by BigStew on Feb 13, 2008 13:42:55 GMT -5
Yesterday nights workout was Great Shoulders
Seated DB Side Laterals 4x12 45s Standing Military Presses 5x9 135 Went for 10 on the last set but for the life of me I could not get it A1. Wide Grip Upright rows 3x12 115 A2. Seated DB Presses 3x10 50s A3. Pec Dec Rear Delt flies 3x12 115 B1. Behind the Neck Smith Machine presses 3x12 real slow with perfect form B2. Bent over Rear delt flies 3x15 50s B3. Machine Laterals 3x15 B4. DB Side Laterals 2x12 25s
Another great workout Did 20 minutes of posing postworkout
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Post by BigStew on Feb 13, 2008 13:43:14 GMT -5
Yesterdays morning workout was rows rows and more rows Back Day t-Bar rows 45s 5x10 7 Plates T-bar Rows 25s 3x12 7 Plates A1. BB Overhand wide grip rows 3x12 225 A2. BB overhand grip rows 3x12 225 A3. BB underhand grip rows 3x12 225 B1. Behind the back Shrugs 3x12 385 B2. Plate loaded shrug Machine 3x12 3 45s and a 35 on each side
20 minutes of posing postworkout
Evenig workout Biceps BB Curls 2x8 135 2x12 115 2x15 95 2x20 65 Preacher Curls 3x12 25s on each side Incline Curls 3x12 30s
20 minutes of posing postworkout
Both workout were amazing
This morning I did 46 minutes of fasted cardio 23 on the bike 23 on the tredmill
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Post by BigStew on Feb 14, 2008 7:53:38 GMT -5
Yesterday evening I did 40 minutes on the Stepmill
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Post by BigStew on Feb 15, 2008 13:24:49 GMT -5
First off I hope you all had a great Valentines Day
Leg workout in the morning was out of this world. A1. Squats 3x5 325 INCREASE A2. Squats 3x12 245 INCREASE 60 sec rest between the 2 B1. Front squats 3x12 145 ATCalf B2. Lying Leg Curl 3x12 130 Squeeze at the top and no rest between exercises and only 30-45 sec rest between the supersets C1. BB Stiff Deads 3x15 185 C2. Walkin DB Lunges 3xabout 20-30 steps in all 25s C3. Squats 3x15 ATCalf 145 C4. Hyperextensions 3x15 Glute squeeze at top BW C5. Leg Extensions 3x15 170
No Rest Between Exercises on this Giant set and 60 sec rest after. Thought I was going to pass out after the sec time around.
When I was posing postworkout legs were so swole that I could barely flex them.
Lata on in the evening I cam back and did 40 minutes on the stepper. After that I posed for 20 minutes and stretched out the legs for 20 minutes ' Great Day
This morning I did my regular Calf workout
Seated calf raises 5x20 Five Plates Standing Calf Raise 5x12
20 minutes of Posing. Leg are so sore. Very hard to walk between classes today but I am lovin it
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Post by BigStew on Feb 17, 2008 16:13:11 GMT -5
Busy day yesterday and my First NO CARB day for Chest/Triceps and Shoulder day. I have been making Great improvements with my chest and Shoulders and one of the reason is that I have most of my carbs on that day. By going to no carbs strength suffered but I brought up the intensity big time
Morning Workout Chest/Triceps Incline BB Press 3x6 205 2x6 185 Last set I did an additional 15 reps at the end in rest pause fashion I did my intial 6 then racked the weight rested five sec did one rep racked the weight rested five sec and so on until I did an additonal 15 reps Flat BB Press 5x5 185 and the same rest pause thing as the incline with 15 additional reps A1. Dips 2x15 1x20 BW A2. Incline Db Flies 3x12 40s No rest between the dips and the flies Rope Extension warmup B1. Seated Overhead Extentions with ez curl Bar 2x12 27.5 on each side B2. Decline Close Grip skull crushers 2x12 27.5 on each side B3. Decline Wide Grip Skull crushers 2x12 27.5 on each side 20 Minutes of posing Postworkout
Evening workout Seated DB Side Laterals 4x12 45s Standing Military presses 3x9 2x8 135 A1. Wide Grip Upright Rows 3x12 115 A2. Seated DB Presses 3x10 50s Full Reps A3. Rear Delt Pec Dec flies 3x15 No rest between the upright rows/presses/flies B1. Behind the neck Smith machine Presses 3x12 25 on each side Very slow and controlled reps B2. DB Bent over Rear delt Flies 3x15 50s B3. Machine Side Laterals 3x15 B4. DB Side laterals 3x12 20s
20 minutes of posing postworkout
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Post by BigStew on Feb 17, 2008 16:13:48 GMT -5
Workout this morning was Great. Back workout focusing on Width and Using Perfect form on all exercises Pullover machine 3x12 200 A1. Rev Wide Grip Pulldowns 3x12 150 A2. Close Grip Pulldonws 3x12 150 A3. Wide Grip Pullups on Assisted Chin Machine 3x12 50lbs of assistance Alt BEtween Exercises and 45 sec rest between exercises B1. Wide Grip Overhand Grip BB Rows 3x12 225 B2. Overhand Grip BB Rows 3x12 225 B3. Underhand Grip BB Rows 3x12 225 Alt Between Exercises and 60 sec rest between Exercises C1. Cable Face Pulls 5x12 C2. DB Shrugs 5x12 120s No Rest BEtween exercises
20 minutes of Posing postworkout
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