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POWERLIFTING

Specter

By Specter
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Specter Senior member

Specter

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Training 28/08/09 Back

6am gym training.

Widegrip Chins

10xbw

10xbw

10xbw

Underhand assisted rows

12x40kg

10x60kg

10x60kg

10x60kg

10x60kg

Widegrip pulldowns

10x63kg

9x70kg

9x70kg

Machine Rows

9x97kg

9x97kg

9x97kg

11x70kg

Finished

9.00am

Cardio 1hr spinbike.

2pm gym training

Triceps

Cable Pushdowns

15x80kg

13x90kg

10x90kg

8x90kg

6x90kg-12x45kg

Skull Crushers V bar + 30kg

10x

9x

9x

9x

7x

Rope Pulldowns

12x35kg

11x35kg

11x35kg

10x35kg

9x35kg

Tricep Dips

9xbw

7xbw

5xbw

Total workout time 30min.

Finished with treadmill cardio-20min Incline 9.0, speed 5.6kph

7.15am post workout 1xprotein shake-40gms protein=1x banana

8.00am 1/2 cup of cooked oats+10 egg whites

10.00am 250gm cooked chicken+100gm brocholli

12.30pm 250gm chicken+100gm brocholli

2.30 protein shake after weights but during cardio on treadmill 20gm protein.

3.30pm 185gms Tuna

6.30pm 250gms white fish+ leafy green salad.

7.30pm 40min cardio spin bike low intensity.

8.15-8.30pm 2xscoops of dymatize

9.00pm Bed.

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runveerun Veteran member

runveerun

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I'm tired just reading your workouts you train like a machine! :shock:

lol..this coming from somone training up for a marathon :shock:..and yes I feel shattered...early bed tonight to rest up... :roll:

Hee hee oh yeh I forgot about that! whathaveIgotmyselfinto?! :doh:

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Specter Senior member

Specter

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29/08/09

morning training. 10am.

Shoulder workout.

Seated Dumbell Shoulder Press

12x17kg dbs

10x32kg dbs

10x

8x

6x

6x32kg dbs-6x17kgdbs

Seated Military Press(Smith Assisted Rack)

10x30kg

10x30kg

10x30kg

10x30kg

Side Raises

10x12kg dbs

10x

10x

10x

Finished. Total Workout Time 37min.

Evening Training 6.30pm, Traps and Rear Delts.

Machine Shrugs

18x80kg

15x120kg

13x120kg

14x120kg

12x120kg

15x120kg

12x120kg

Rear Delt Raises

12x10kg dbs

12x

10x

10x

Finished. Total Workout Time 30min.

8.30-9.10pm

Cardio Spinbike. 40min.

Post workout Shake 40gm protein

M1 1/2 cup oats+10 egg whites

M2 250gm Chicken Breast+100gm Brocholli

M3 250gm Chicken Breast+100gm Brocholli

Post Workout Shake 20gm protein

M4 185gm Tuna

M5 220gm White Fish+Leafy Green Salad

10pm Dymatize 2xscoops-Bed.

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Peachy Senior member

Peachy

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I'm tired just reading your workouts you train like a machine! :shock:

:shock: I agree Vee. I've read half and now I need a rest. It's like doing HIIT just reading it in intervals.

You have amazing dedication :clap: I'm gona try and help by posting motivational quotes and wise sayings every day like todays one:

'You have a hot body' :nod:

Peachy 2009

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Specter Senior member

Specter

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I'm tired just reading your workouts you train like a machine! :shock:

:shock: I agree Vee. I've read half and now I need a rest. It's like doing HIIT just reading it in intervals.

You have amazing dedication :clap: I'm gona try and help by posting motivational quotes and wise sayings every day like todays one:

'You have a hot body' :nod:

Peachy 2009

ummmm :-s ..how bout some motivational pics too!? :pray: .... =P~ =P~ =P~

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1day Senior member

1day

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I'm tired just reading your workouts you train like a machine! :shock:

:shock: I agree Vee. I've read half and now I need a rest. It's like doing HIIT just reading it in intervals.

You have amazing dedication :clap: I'm gona try and help by posting motivational quotes and wise sayings every day like todays one:

'You have a hot body' :nod:

Peachy 2009

ummmm :-s ..how bout some motivational pics too!? :pray: .... =P~ =P~ =P~

LMAO, u wish!!! :pfft:

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Specter Senior member

Specter

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:shock: I agree Vee. I've read half and now I need a rest. It's like doing HIIT just reading it in intervals.

You have amazing dedication :clap: I'm gona try and help by posting motivational quotes and wise sayings every day like todays one:

'You have a hot body' :nod:

Peachy 2009

ummmm :-s ..how bout some motivational pics too!? :pray: .... =P~ =P~ =P~

LMAO, u wish!!! :pfft:

Doesnt hurt to ask! :wink:

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Specter Senior member

Specter

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Have you decided what colour thong you will go with for your comp?

hmmmm :-s .....bubblegum pink 8) ...but whatever you want me to wear nzmm :nod:..I take it you are coming to the show via the red carpet treatment and being treated to front row VIP seats as usual? :wink:

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nzmusclemonster Senior member

nzmusclemonster

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Have you decided what colour thong you will go with for your comp?

hmmmm :-s .....bubblegum pink 8) ...but whatever you want me to wear nzmm :nod:..I take it you are coming to the show via the red carpet treatment and being treated to front row VIP seats as usual? :wink:

Unfortunately NABBA cannot afford my appearance fee.

But I will send one of my people to take photos.

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Specter Senior member

Specter

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30.08.09 Sunday Morning Quad Training. (Wore my adidas shoes for this workout because of the flast soles on them)

Warmup

15min Hill Walking on Treadmill.

Front Squats(Hammer Strength Assisted Squat Rack)

10x40kg

10x60kg

10x60kg

10x60kg

8x60kg

10x60kg

8x60kg

Decline Leg Press

10x120kg

10x220kg

10x220kg

10x220kg

10x230kg

1 Legged Leg Press(Hammer Strength Seated Leg Press machine)

12x79kg

10x97kg

10x97kg

10x97kg

10x106kg

Leg Ext

10x121.5kg

9x121.5kg

7x121.5kg

7x119kg

7x119kg

11x56kg

Finished.

Post workout 1x 40gm of protein-shake

10.30am 1hr cardio on spinbike

Meal1 1/2cup cooked oats, 10 egg whites.

M2 250gm chicken, 100gm brocholli, 1 Tbs Flax oil

M3 250gm Chicken, 100gm brocholli, 1 Tbs flax oil

No Training at gym today-resting up...no 20gm of protein in between M3 and M4.

M4 185gm Tuna

M5 250gm White Fish+Leafy Green salad

7.30pm 40min cardio spinbike

2 x scoops of dymatize blended with ice before bed.

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jono Veteran member

jono

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30.08.09 Sunday Morning Quad Training. (Wore my adidas shoes for this workout because of the flast soles on them)

Warmup

15min Hill Walking on Treadmill.

Front Squats(Hammer Strength Assisted Squat Rack)

10x40kg

10x60kg

10x60kg

10x60kg

8x60kg

10x60kg

8x60kg

.

:grin: :grin: :grin: 8)

front squats are where its at. good work :clap:

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Specter Senior member

Specter

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Sounds like you are hitting the home straight now Specter!!....any latest stats or photos to add??

hmmm..sorry for my slackness...will get them up.. :wink:

looking food specter, how about adding some more weight on those front squats eh :wink:

working on it..i really struggle with the weights but I love how I can squat below parallel and keep a good narrow stance..

Yep, the man's a leg machine... those leg curls are the whole damn stack on the Hammer Strength machine, plus a 2.5kg plate! :clap: :notworthy:

Thanks TFB..its always good to have a chat with you at the gym...you have great postive things to say all the time and I really respect that! :nod: plus ur 40min hitt on the spinbike :notworthy: OMG! awesome dude.

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