LINKThe WRAATH of Kane

[Spartan]

I just moved Sunday...so since then diet has been pretty crap.
Anyway...taken this morning.

All I can say is OBSCENE! You're ripped man. I'm envious. Keep up the work though, kickin ass.

[timberwolf]

All I can say is OBSCENE! You're ripped man. I'm envious. Keep up the work though, kickin ass.

Thanks.

[timberwolf]

06.14.07

lower body/ volume

leg press
270/10x1
360/10x1
450/15x1
450/20x1

lunges
left)
60's/10x3
right)
same

leg ext.
120/15x1
120/15(15 partials)x1

single legged leg ext.
left)
60/12x2
60/15x1
right)
same

[timberwolf]

06.15.07

upper/ volume

band facepulls and pressdown

delt circuit
bent over raises
20's/15x2
20's/12x1
laterals
20's/15x2
20's/12x1
dumbell press
40's/15x2
40's/12x1
alt. front raise
20's/15x2
20's/12x1

seated press behind neck*
bar/40x1
bar/30x1
bar/20x1

single arm pulldowns
left)
90/12x3
right)
90/10x3

single arm low cable rows
left)
70/12x3
50/20x1
right)
70/10x3
50/20x1

cable crossovers
50's/20x1
50's/15x1

hammer s. incline
left)
55/15x2
right)
same

shrugs*
left)
60/20x2
right)
same
*1min rest between sets

[timberwolf]

06.11.07(am)

lower body/ volume

overhead squats
bar/5x2
95/5x2
115/5x1
145/5x1

front squats
145/4x2
185/4x2
235/3x2

split squats
left)
195/5x3
right)
same

pistols
left)
bw/6x2
bw/8x1
right)
same

hanging wipers
10(per side)x3

single leg sldl
left)
40/5x1
70/6x2
right)
same

Right after this workout.... lower back was feeling funky. When I tried to stretch it out...heard a loud pop in the lower lumbar region. Been really stiff and achey since. Had shaitsu the following day but its still funky and so being abit cautious.

[timberwolf]

06.17.07

lower/ heavy

treadmill 1 mile/ 8:00

overhead squats
bar/5x2
95/5x2

front squats
185/4x2
205/4x2

split squats
left)
205/4x2
205/5x2
right)
same

pistols
left)
bw/8x2
right)
same

[timberwolf]

06.18.07

upper/ heavy

band facepulls and pressdown

benchpress
115/12x1
135/8x1
185/5x1
225/5x1
235/5x1
245/5x1
255/5x1
265/5x1

hammer s. incline
280/6x3

machine flyes
160/8x1
180/8x2

single arm dumbell press
left)
35/8x1
65/8x2
right)
same

[Spartan]

06.17.07

lower/ heavy

treadmill 1 mile/ 8:00

overhead squats
bar/5x2
95/5x2

front squats
185/4x2
205/4x2

split squats
left)
205/4x2
205/5x2
right)
same

pistols
left)
bw/8x2
right)
same

How do you do "pistols"?

[timberwolf]

How do you do "pistols"?

http://www.youtube.com/watch?v=UdthWDUEKtY

It about 1:30 into the video...though I don't put my non working leg down between reps when doing them myself.

[pu12en12g]

Right after this workout.... lower back was feeling funky. When I tried to stretch it out...heard a loud pop in the lower lumbar region. Been really stiff and achey since. Had shaitsu the following day but its still funky and so being abit cautious.

Hope it's back to 100% soon

[timberwolf]

Hope it's back to 100% soon

Thnaks man. Still working through it though I'm taking it easy on the oly lifts for now.

[timberwolf]

06.19.07

upper body

band facepulls and pressdown

superset
drop snatch
bar/5x2,95/3x2
full snatch (hang) bar/5x2,95/3x2

snatch g. high pulls
165/3x3

alternate exercises
clapping pullups
bw/10x3
neutral grip pullups
75/5x3

smith machine shrugs*
180/6x1
250/5x1
300/4x4
180/10x1

hammer curls
left)
50/8x3
right)
same
*1min rest

[timberwolf]

06.21.07

lower body/ volume

treadmill

oly squats
175/10x1
175/15x1

lunges
left)
60's/10x2
60's/12x1
right)
same

leg press
450/10x1
450/20x1

single legged leg ext.
left)
60/12x1
60/15x1
right)
same

lying leg curl
80/15x1
80/15(50/20 partials)x1

[timberwolf]

06.22.07

upper body/ volume (delts & chest)

band facepulls and pressdown

rear delt machine*
80/20x1
135/12x3

lateral machine*
80/15x1
80/12x3

dumbell press
left)
40/20x1
40/18x1
right)
same

incline bench
135/22x1
135/20x1

cable crossovers
30's/15x3

plate front raise
35/15x3

superset
calf press
180/20x2,180/25x2
seated calf raise
90/12x4

[timberwolf]

06.23.07

upper body/ volume (back)

band facepulls and pressdown

low cable rows
left)
70/12x3
70/15x1
right)
70/10x3
70/12x1

single arm pulldowns
left)
90/12x3
90/12(60/12 partials)x1
right)
90/10x3
90/12(60/12 partials)x1

shrugs*
185/12x4
185/12(135/12 dropset)x1