Steve Greene's Training log

[Rob Luyando]

Nice work Steve!

[SGreene_700]

11/06 back stuff

Reverse band pulldowns (blue)
5 sets

cuff work

wide grip chins
bwx7
bwx6
bwx6

Standing band rows (green)
4 sets

Band Pullaparts (purple)
3 sets

rear delts (mm)
3 sets

regular pulldowns light
3 sets

dumbell shrugs
80x20x3

alt. curlz
30x12
40x12
50x8
60x8

one arm preacher curls
20x12
30x12
35x12

Done

[Rob Luyando]

Man I can tell you and bencher8 trained together do you guys use straight weight for anything? LOL!

[SGreene_700]

11/09/2007

ME stuff @ Powerstation

worked up to 315x3 raw

then added 2brd
365x3
405x1
455x1
495x1
545x0 (yeah I know, pathetic)

4brd raw
405x3
495x3
585x2

Incline Dumbells
80x12
100x12
120x12

Done. I cant believe I missed 545, it was more of a technique issue, but still pathetic. I should be doing 600 off a 2brd but my shoulder is still alittle gimped up, but I'll get my shit together, its just gonna take awhile.

[SGreene_700]

11/13 back stuff

Reverse band rows (blue)
4 sets

cuff work
8 sets

cheater chins (w/purple)
3 sets of 8

pulldowns
3 sets

standing green band rows
3 sets

dumbell shrugs
85x30x3

one arm rear delts
35x12
40x12
45x12

alt curlz
30x12
40x12
50x8
60x8

dumbell preacher curls
30x12
35x12
40x8

band pushdowns
6 sets

Done.

[SGreene_700]

11/16

Incline dumbells
40x15
70x12
95x12
120x18
120x17
120x12

Standing green band press (ghey exercise I do more my cuffs and to loosen my shoulders after inclines)
3 sets of 20

one arm green band rows
3 sets

dumbell shrugs
85x30x3

rear delts (mm)
3 sets

band pullaparts (purp)
3 sets

4 sets of reg. band pushdowns
3 sets of elbows out " "

Done! Did much better on inclines. I finally just said fukk it to the right shoulder, I figured the worst that could happen would it'd rip off and run out the door crying...lol. It didnt, I'm sore today but what the hell, if we didnt have constant tweaks and pains how would we know if we were pushing ourselves to the maximum.

[Bencher8]

nice lifting Steve....how is everything going? Planning on doing the UPA Nationals in April?

[SGreene_700]

Things are going ok big P, I'll call ya Sunday or early next week. I've been working non stop basically but I'm off the next 5 days which as you know is huge for me...woohoo!!!!

G

[SGreene_700]

11/20 Back stuff @ Nebula

tbar rows
4 sets

yanks
110x15x3

lots of cuff work

machine pulldowns
3 sets

machine rows
3 sets

some pec dec
3 sets

high face pulls
3 sets

alt. curls
30x12
40x12
50x12
60x10

machine preacher curlz
3 sets

ghey cable curls
3 sets

4 sets of cable pushdowns

Done.

[SGreene_700]

11/23 ME day @Powerstation

warmed up raw to
315x3

then we added MM doubled and a 3brd
315x1
365x1
405x1
455x1
495x1

then went to a 5brd pinky on ring w/MM doubled
495x1
545x1
585x1

then did 405x6 full range after that

then did a couple of burn out sets w/tear plates hanging from bar, kind of like the kettlebells hanging, dont know the weight but it swings yur sh!t all over the place...lol. Anyways it was good a day, we had 8 guys there after turkey day, so I was stoked. Time to get back in the shirt next time.

[Bencher8]

nice work Steve! Need to get back in the shirt now and put up some good shit!

[SGreene_700]

11/27 back stuff

8 sets of cuff work

reverse band rows
4 sets

cheatin chins purp
3x10

reverse pulldowns
3 sets

bandpullaparts
3 sets

dumbell shrugs
85'sx35x3

standing band rows
3 sets

alt. curlz
30x12
40x12
50x12
60x10

dumbell preacher curlz
30x12x3

green band pushdowns
6 sets

Done. just glad to get it over with not very motivated tonight.

[SGreene_700]

11/30 ME stuff

Incline dumbells
40x15
70x15
95x12
120x20 (pr!..mini goal met jut to kepp me interested)
120x17
120x14

Po man's kettlebell flat bench
(basically juss took a mm band wrapped around a 25lb. plate on each end and went up to 225 total weight...it was slinging around pretty good, helps those stabilizers and teaches you to lower w/the lats I think)

anyways did 4 setsx12-

dumbell shrugs
120x20x4

high face pulls
3 sets

rear delts mm band
3 sets

standing green band rows
4 sets

8 sets of band pushdowns
and cuff work in between there.

Done.

[Bencher8]

how did those bands and plates feel...like an injury waiting to happen or something worth doing?

[SGreene_700]

It felt good Paul I'll definately do'em again. I could feel these in my lats more. It also teaches you to get the weight out there and low. You contol much better when you lock the weights in with the lats, when the weights up high on the shoulders you'll notice people looking herky-jerky (less stable) with this exercise.

Plus it was only 225 total weight, so I felt safe. Now I know George has done these with much heavier weight, but George is George. But I also know George has had shoulder issues in the past and I can see how this exercise would strengthen the rotator cuff and the other small stabilizing muscles. I'm mainly doing this movement for my right shoulder (to strengthen the weakness and pain I feel in there) but I also like how you can feel the lats more (because of stabilizing) with this exercise, whenever I use my lats to lower weight (which I cant seem to to do consistently) I feel much,much stronger.

[SGreene_700]

12/4 back stuff

Reverse band rows (green)
4 sets

reverse grips pulldowns
4 sets

cuff work

Standing green band rows
3 sets

dumbell shrugs
120x30x3

high face pulls (green)
3 sets

one arm dumbells for rear delts
35x12
40x12
45x12

elbows out face pulls (green)
3 sets

alt curlz
30x12
40x12
50x12
60x10

one arm preacher curlz
30x12
35x12
40x8

Done.

[SGreene_700]

12/7 bench @ Powerstation

warmed up to 315x3 raw

then sum 4brd:
455x3
495x3
545x3

Added shirt
495x3 no brd
585x2 No brd
635x2 2brd
675x2 2brd
705x2 (pr) 2brd

Done

[THE BRUTE]

awesome job on the 2-boards bro!
TB

[SGreene_700]

thanx Brute!!

[RevTodd]

Gettin' strong there, Steve. Nice 2-bd PR! You comin' to Carp's meet in Jan?