GatorGrip Posted March 4, 2012 Author Share Posted March 4, 2012 (edited) Short workout today: Bench Press 1x10 @ 225 Machine Flies 4x10 Assisted Dips 4x10 Triceps Machine Extensions 5x10 then finished off with lighter weight during FST sets with cable press downs weigh in: 242.4 Edited March 4, 2012 by GatorGrip Quote Link to comment Share on other sites More sharing options...
GatorGrip Posted March 5, 2012 Author Share Posted March 5, 2012 Really quick workout today! Narrow grip rows 4x10 Lat pulldowns 4x10 Barbell rows 4x10 Machine Flies 4x10 got up to 190 pounds today! **No Curls today as my right bicep tendon or ligament was hurting Quote Link to comment Share on other sites More sharing options...
GatorGrip Posted March 6, 2012 Author Share Posted March 6, 2012 Triceps & Chest Workout Bench Press did 225 x 13 PR Machine Flies 4x10 worked up to 210 Assisted Dips 4x10 Tricep Extensions 4x10 (worked up to 110) then finished off with lighter weight cable rope extensions during FST sets (7-8) *Barbell Rows 3x10 (just for fun-damn jitterbugs don't stick to the plan!) weigh in: 243lbs Quote Link to comment Share on other sites More sharing options...
GatorGrip Posted March 6, 2012 Author Share Posted March 6, 2012 BEFORE PHOTO 1 month ago prior to beginning a workout program: weight 230 pounds AFTER PHOTO 1 month of working a weight training program 10 plus pounds weight gain today 243 Quote Link to comment Share on other sites More sharing options...
GatorGrip Posted March 12, 2012 Author Share Posted March 12, 2012 I took off about 5 days from the gym to let my bicep heal up and let my CNS recover for a bit. I wondered if my layoff would help me or hurt me ( lost about 4 pounds weighed in at 239 today) but the good thing is I tried the bench press and this is my PR results: 225 x 18 reps BIG PR ( I believe this was a 5 rep PR ) 285 x1 290 x 1, 1 PR 295 x1 PR 300 x 1, 1 BIG PR * I feel that 315 is within reach within the next month if my progress continues... >>>------ -------> assisted dips 3x10 Machine Flies 3x10 and 250 (complete stack) x 6 PR thats a 5 rep PR Quote Link to comment Share on other sites More sharing options...
Forever Posted March 15, 2012 Share Posted March 15, 2012 I took off about 5 days from the gym to let my bicep heal up and let my CNS recover for a bit. I wondered if my layoff would help me or hurt me ( lost about 4 pounds weighed in at 239 today) but the good thing is I tried the bench press and this is my PR results: 225 x 18 reps BIG PR ( I believe this was a 5 rep PR ) 285 x1 290 x 1, 1 PR 295 x1 PR 300 x 1, 1 BIG PR * I feel that 315 is within reach within the next month if my progress continues... >>>------ -------> assisted dips 3x10 Machine Flies 3x10 and 250 (complete stack) x 6 PR thats a 5 rep PR Nice bench pr and cool before and after pics....your improving good, 315 is going down Quote Link to comment Share on other sites More sharing options...
bencrush Posted March 15, 2012 Share Posted March 15, 2012 Great work on that slew of bench PRs! Quote Link to comment Share on other sites More sharing options...
bencrush Posted March 15, 2012 Share Posted March 15, 2012 Kel!! It's been years since I was active on the GB and it brings a huge smile to my face that you're still in the game, taking down steel, and going for bigger and better things. Warriors for life bro! Keep it up. It's great to see you around again Nick! Been a long time but I remember fondly the bending conversations. You training grip or bending these days? Quote Link to comment Share on other sites More sharing options...
GatorGrip Posted March 15, 2012 Author Share Posted March 15, 2012 Thanks for the motivating compliments Ben and Big T it means alot coming from two strong warriors such as yourselves! I will keep up the hard work to reach my goals Yall keep checking in as it does my heart and mind good! Quote Link to comment Share on other sites More sharing options...
GatorGrip Posted March 16, 2012 Author Share Posted March 16, 2012 Quick Triceps & Chest Workout Bench Press got on the bench fresh today and maxed out at 305 x 1 PR Machine Flies 3x10 worked up to 210 Assisted Dips 3x10 Tricep Extensions 3x10 then finished off with lighter weight cable rope extensions during FST sets (5 sets) Quote Link to comment Share on other sites More sharing options...
Forever Posted March 22, 2012 Share Posted March 22, 2012 Quick Triceps & Chest Workout Bench Press got on the bench fresh today and maxed out at 305 x 1 PR Machine Flies 3x10 worked up to 210 Assisted Dips 3x10 Tricep Extensions 3x10 then finished off with lighter weight cable rope extensions during FST sets (5 sets) Nice on the 305 pr, keep going Quote Link to comment Share on other sites More sharing options...
GatorGrip Posted March 22, 2012 Author Share Posted March 22, 2012 Triceps & Chest Machine Flies 4x10 Assisted Dips 4x10 Tricep Extensions 6x10 then finished off with lighter weight cable rope extensions during FST sets (5 sets) Machine Rows 4x10 Weigh In 239.4 Quote Link to comment Share on other sites More sharing options...
GatorGrip Posted March 26, 2012 Author Share Posted March 26, 2012 **Tried some deadlifts today - easing into them so I only did 225 2x6 and my back already hurts :oops: Triceps & Chest Workout Machine Flies 3x10 worked up to 250 for 1x6 Assisted Dips 4x10 Tricep Extensions 4x10 (then finished off with lighter weight cable rope extensions during FST sets (6) *Barbell Rows 3x10 My gym buddy is afraid to look weak on the bench in front of all the people so he won't try it so I guess I will work out without the bench for a while and then go for a max next time to see where I am at then, maybe I will go up by doing the other chest and triceps exercises. Quote Link to comment Share on other sites More sharing options...
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