CCB's breaking ankles journal

strawser9 · 02-05-2009, 02:40 PM

Quote:

Originally Posted by CCBs Dad

See comments in red

1. You don't need to 'fail', but your last rep should be extremely hard to get up. If you know you can't get another rep, don't go for it.

2. 45 degree. and its almost like 6 sets, but really just 3 big sets.

CCBs Dad · 02-05-2009, 02:42 PM

Quote:

Originally Posted by strawser9

1. You don't need to 'fail', but your last rep should be extremely hard to get up. If you know you can't get another rep, don't go for it.

Gotcha, you were reffering to the 4-6...

Printed ftw (For the Workout)

CCBs Dad · 02-05-2009, 07:02 PM

A supp I will be taking and revewing

Full Strenght (Premium Nutrition Shake)

CCBs Dad · 02-07-2009, 05:19 PM

Quote:

Originally Posted by strawser9

1. 5 sets 45 Degree Incline DB (first set for warmup, 2nd set should get you to about 12 reps, 3rd set from 8-10, 4th set from 8-10, 5th set from 4-6) On the last set, drop 20-30lbs after you push out your last rep and get as many as you can.

2. SUPERSET (3 sets) Dips and Cable flys on Incline Bench. Weighted dips 10-12 reps, followed by Cable Flys 8-10 squeezing hard on each rep. If you cannot do this on cable system in your gym, use DBs.

3. 2 sets 60 degree incline DB. Both sets 10-12 reps.

4. 3 sets close-grip flat bench, NO BOUNCING...down slow push up as hard as you can. 12-15 reps 1st set, 10-12 2nd set, 10-12 3rd set.

5. 2-3 sets Reverse wide-grip tricep pressdowns (cable) SUPERSET with v-bar pressdowns (if you have it, if not rope works). Try to get 8 on both, should be tough.

/END
drink some protein

Warm up - Pickup bball game to 15

I did this because strawser9 said so

5 sets 45 Degree Incline DB

SUPERSET (3 sets) Dips and Cable flys on Incline Bench

2 sets 60 degree incline DB. Both sets 10-12 reps.

3 sets close-grip flat bench

2-3 sets Reverse wide-grip tricep pressdowns (cable) SUPERSET with v-bar pressdowns

(6.5 out of 10) Not the workouts fault, just didn't have the pump half way through and had people in my way...

strawser9 · 02-07-2009, 05:34 PM

Quote:

Originally Posted by CCBs Dad

I did this because strawser9 said so

5 sets 45 Degree Incline DB

SUPERSET (3 sets) Dips and Cable flys on Incline Bench

2 sets 60 degree incline DB. Both sets 10-12 reps.

3 sets close-grip flat bench

2-3 sets Reverse wide-grip tricep pressdowns (cable) SUPERSET with v-bar pressdowns

(6.5 out of 10) Not the workouts fault, just didn't have the pump half way through and had people in my way...

back to my point that people suck...

CCBs Dad · 02-09-2009, 07:53 PM

20 mins of warm up shooting the bball...

2 heavy sets barbell rows

3 sets dumbell rows

3 sets of chinups

2 sets of curls

3 sets of heavy "machine rows"

3 sets rack-pulls

(7 out of 10)

Drinking whey / gultamine shake now..

Malley · 02-09-2009, 08:24 PM

Save your bicep curls for the end. I would put the other row before it. Try to get 2 vertical pulls and 2 horizontal pulls. That way its all nicely rounded.

CCBs Dad · 02-10-2009, 07:53 AM

Quote:

Originally Posted by Malley

Save your bicep curls for the end. I would put the other row before it. Try to get 2 vertical pulls and 2 horizontal pulls. That way its all nicely rounded.

I like the 2 and 2 thing!

I will say, I have been getting very "tired" "Worn-out" after my first few sets. My back seemed fatigued, so I just decided to do some curls/pull-ups giving it a minute.

I'm trying to just jump back into it "Full boar"... My body isn't used to being punished like this. I will come around

sdb · 02-10-2009, 08:06 AM

the 2/2 deal really cuts down on time in the gym also.

strawser9 · 02-10-2009, 09:10 AM

Quote:

Originally Posted by Malley

Save your bicep curls for the end. I would put the other row before it. Try to get 2 vertical pulls and 2 horizontal pulls. That way its all nicely rounded.

Malley, even if you didn't know it...and aside from crossfit since I can't do it...we think so much alike...

1quick1 · 02-10-2009, 01:51 PM

I'm liking your dedication lately CCB...keep it up bro.

CCBs Dad · 02-10-2009, 06:15 PM

Well today was more of an off day...

I hit the gym to play pickup bball, played for an hour... Then it slimmed down...

So I did 4 sets of heavy shrugs and killed the abs