Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: tonymctones on February 04, 2008, 09:45:14 PM
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Goals:
Deadlift 405 for 8 reps on 3rd set
Bench 315 for 8 reps on 3rd set
Incline 285 for 8 reps on 3rd set
squat 405 for 8 reps on 3rd set
military press 225 for 8 reps on the 3rd set
dip 135 for 8 reps on the 3rd set
get back down below 200lbs
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Chest
still recovering from the flu somewhat I get pretty dizy between sets and feel fairly fatigued about half way through workouts
Flat
warm ups
135x8
205x5
work sets
225x12
245x10
275x8
big jump but i hadnt really done much in about a month and wasnt sure of what i could still do
Incline
warm ups
135x8
work sets
205x12
225x10
245x8
flys on a free motion machine
60x15
70x12
80x10
90x8
little rest between sets 2 mins max
I normally do chest and back together but Im still recovering from the flu so i figured it be better to split it up until im 100% again either that or im just being a big puss...lol probably a combination of the two
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Back
reverse grip pull downs hammer strength machine
230x12
250x10
270x8 with a spot on the last 2
cable rows
210x12
230x10
240x8 with a spot on the last 2
pull ups with body weight
12
10
9
8
still no deads being a big puss right now
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Your warmups could be restructured a bit and I think that might help. Instead of 135 - 205 225-245, try just 135-185-225 and then right to 275. You can get 8 reps on a good day, so there's no need for the 245, we're not talking max singles here.
good shit, too. we were talking relative strength and damn you got me whooped on incline lol
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Your warmups could be restructured a bit and I think that might help. Instead of 135 - 205 225-245, try just 135-185-225 and then right to 275. You can get 8 reps on a good day, so there's no need for the 245, we're not talking max singles here.
good shit, too. we were talking relative strength and damn you got me whooped on incline lol
appreciate it bro
ya but iono about the rest at the bottom i go pretty slow and dont bounce at all but if i had to stop and pause it lol hahah i might get stuck down there. I usually do 12 10 8 work sets and my weights are usually closer together but im still recovering from the flu and not quite sure of my strength yet. thanks for the advice i might try and do some powerlifting stuff to help bring my strength up
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i pause when i bench because i have to for a meet. no need if your goal is hypertrophy. still no way i'm hitting 225x10 incline, haha.
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good weights Tony.
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good weights Tony.
thanks squad
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Quads and Hams
pretty shitty workout today i didnt get to the gym till 10 b/c i had to work
I just didnt feel it in the quads like i normally do
squats
warm ups
135x8
225x5
work sets
255x12
275x10
295x8
lying leg curls
110x12
120x10
130x8
hack squats on sled
90x15
140x12
180x10
seated leg curls
90x15
110x12
130x10
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shoulders
seated db presses
warm up
55x8
70x5
work sets
80x12
85x8
85x8
reverse flys db's
20x12
25x10
30x8
lateral raises on machine
95x12
110x10
125x8
shoulder raises
25x12
30x10
35x8
Lateral raises db's
20x15
25x12
30x10
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bi's and tri's
hammer curls
45x12
50x10
55x8
overhead db ext.
95x12
105x10
115x8
preacher curls on hammer strength machine
80x12
90x10
100x6 pause for 5 secs and got 2 more
weighted dips
80x12
90x10
100x8
standing db curls
30x12
35x10
40x8
standing tricep ext with rope
70x12
90x8
90x6 drop set 50x8
probably could have gone heavier on the dips and standing curls but will try next workout
really need to get on track with cardio and abs, eating is pretty decent with only one or two small snacks a day that i shouldnt be eating
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chest, abs and calves
rotator cuff: external and internal rotations on a free motion machine
2x20 for both external and internal for both arms
Incline barbell bench
warm up sets
135x8
185x5
work sets
225x12
245x10
I got a long break here b/c I saw a guy from high school and had to talk to him for a little while
265x8 pretty shitty form on the last 2 arched my back
DB bench press: havent done db's in probably 2 months or so but there was nobody around to spot me on barbell so i had no choice
warm up sets
60x8
80x5
work sets
100x12
110x8
110x7
Incline DB flys
30x12
35x12
40x12
seated calf raises
45x20
90x15
125x12
150x10
flat db flys: supersetted with 20 sit ups for 3 sets
35x12
40x12
45x12
Standing calf raises
180x15
210x15
240x15
hanging leg raises
3 sets of 20
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back and hams
deadlifts
warm up sets
135x8
225x5
work sets
315x12
335x10
355x8
lying leg curls
110x12
125x10
140x8
reverse lat pulls on a hammer strength machine
200x12
220x10
240x8
seated leg curls
115x15
135x12
155x10
dumbell rows
90x12
100x10
110x8
Pull ups with bodyweight
12
11
8
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want your dead to go up? scrap those leg curls and start doing stiff-legs, good mornings, or glute-ham raises (if your gym has the unit for it). much as i love the ol' leg curls, they aren't going to get you anywhere.
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want your dead to go up? scrap those leg curls and start doing stiff-legs, good mornings, or glute-ham raises (if your gym has the unit for it). much as i love the ol' leg curls, they aren't going to get you anywhere.
ya i love stiff legged my hams are sore for a few days after i do them but the gym by my house doesnt have a platform and the closest gym that does is like 20 mins away but im probably gonna have to make the trip b/c my hams are lagging behind. what are glute-ham raises?
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shoulders, abs, and cardio
shrugs on a hammer strength machine: mostly to warm up the shoulders a little
200x15
250x10
military press
warm up
135x5
worksets
155x12
175x10
195x4 rested about 30 sec and got 4 more
reverse flys with db's
25x12
30x10
35x8
lateral raises on machine
90x12
110x10
130x8
shoulder raises to the front
30x12
35x10
40x8
lateral raises
30x12
35x10
sit ups
sets of 20
reverse flys on machine
20x12
40x10
50x8
leg raises
3 sets of 20
cardio
30mins on eliptical
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Quads:
squats
warm up sets
135x8
225x4
work sets
275x12
295x10
315x8
Hack squats on sled
180x12
270x10
320x8
Lunges
2 sets of 20 with 90 lb barbell
notes: Im still pretty weak on the squats but im going down to the bottom of the rack which I havent done in a while. I havent done lunges in I cant remember how long, I got a real good pump but probably looked retarded b/c I felt like I was going to pass out on the second set ;D
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Damn good work out tonight
Bi's and tri's
Hammer curls to the chest
45x12
50x10
55x8
Overhead tricep extension with DB
100x12
110x10
120x8
Preacher curls on Hammer strength machine
80s12
90x10
100x8
Weighted dips
90x12
100x10
110x8
Standing DB curls alternating
35x12
40x10
45x8 drop set 30x5
standing tricep extentions with rope
120x12
140x10
150x8 drop set 120x5 drop again 90x5
notes: standing tricep extentions where on a different machine than last time this is why the difference in weight
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that's good shit on the overheads with a DB. i think the best i've gotten is 110 for any appreciable reps.
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that's good shit on the overheads with a DB. i think the best i've gotten is 110 for any appreciable reps.
thanks magoo for some reason my tri's have always been pretty strong
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Back and Hams
I started off the week with back and hams so that I could get a day between deads and squats
Deadlifts
warm up
135x8
275x5
work sets
335x12
355x10
375x6 paused for 10 secs and got 2 more
Lying ham curls
120x12
125x10
130x8
Reverse grip pull downs on hammer strength machine
220x12
240x10
260x8 pretty shitty form(no spotter) kinda swung on the last 2 or 3 to get them down
seated ham curls
150x12
165x10
180x8
Dumbell rows
95x12
105x10
115x8
sit ups
3 sets of 20
Pull ups with body weight
13
11
9
8
leg raises
3 sets of 20
notes: even though i got a good pump and burn in my hams i need to start doing sl deads again but im lazy and dont want to drive to the other gym that has the platform
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freakin fack somewhat of a shitty workout tonight
chest and calves
rotator cuff exercises
Incline Barbell bench
warm up
135x9
205x5
work sets
245x12
255x10 with a spot on the last one
265x6 with a spot on the last one
flat bench press on hammer strength machine
180x12
200x9
210x9 with a spot on the last one
Incline db flys
35x12
40x10
45x8
seated calf raises
45x20
90x15
125x12
135x10
flat bench db flys
40x12
45x10
50x8
standing calf raises
150x12
165x10
180x8 drop set of single leg calf raises with body weight 5 each leg
cardio
30mins on treadmill with 8 degree incline and 2.5 speed kept heart rate in the 140's to 150's
notes: I didnt eat alot of carbs today so maybe thats why i wasnt as strong as i felt i should have been, thinking about switching to a 4 day split
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strong fvcker for sure, wicked dips.
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strong fvcker for sure, wicked dips.
thanks haider
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quads and abs
Squats
warm up
135x8
225x5
work sets
295x12
315x10
325x8
hack squats
180x12
230x10
270x8
walking lunges
100x20x2
cable crunchs
120x20
120x15 dropped to 100x5
110x15 dropped to 90x5
leg lifts
3 sets of 20
notes: squats are sucking but still gaining a little weight and still going low down to the bottom of the rack. Definitly going heavier on the hacks next time
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ok been training just havent had the chance to write it out
feb 21st
shoulders
db presses
75x12
80x10
85x8
all pretty easy all straight through no pausing, form was a little off
reverse flys
30x12
35x10
40x8
lateral raises
30x12
35x10
40x8
shoulder raises
35x12
40x10
42.5x8
reverse flys on pec deck
90x12
100x10
120x8
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bi's and tris
hammer curls
45x12
50x10
55x8
overhead tricep ext with db
105x12
115x10
120x8
preacher curls on hammer strength machine
90x12
100x6 paused for 10 secs and got 2 more
100x6 dropped to 55 and got 5 more
weighted dips
90x12
100x10
110x8
standing db curls supersetted with standing tricep extensions with rope
30x12
35x10
40x8
120x12
150x10
160x8 dropped to 120 got 5 dropped to 90 got 5
notes: elbows hurt during the overheads and my right elbow hurt during the preacher curls, might try switching up exercises to help them out
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good shit on the shoulder presses, man. maybe if you didn't do the small increments you'd be pushing more, you know? like do 75x6 instead of 80x10, you'd probably be hitting the 90s.
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thanks magoo ya man i think im gonna start spreading it out a little bit and maybe doing a set of 4 or so on heavy exercises like deads and squats,I used to get 90's for 8 a while ago and am trying to work my way back up, it sucks loosing strength >:(
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thanks magoo ya man i think im gonna start spreading it out a little bit and maybe doing a set of 4 or so on heavy exercises like deads and squats,I used to get 90's for 8 a while ago and am trying to work my way back up, it sucks loosing strength >:(
lol, that's why i have such a hard time dieting. it ain't dedication, it's that losing strength pisses me off so much.
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I took a few days off to let me elbows recover as they were feeling a bit tender.
Back
deads
warm ups
135x5
225x5
work sets
315x12
365x8
405x4 im sure i could have got one more if i had regripped
reverse pull downs on hammer strength
220x12
240x10
260x8 pretty crappy form on the last 2 reps
cable rows: ya ya ya i know im a pussy
215x12
240x10
255x8
sit ups: 3 sets of 20
chins
12
10
9
9
notes: my elbows still feel a bit weird, I played a few rounds of golf and my right elbow is kinda funky. I really wasnt in the workout tonight, but I figured that i ought to get back in the groove before i got stuck sitting on my ass. Ill be up to 495x5 in no time bitches ;D I know thats not alot of weight for yall but still
My eatings been pretty shitty as it always is when im not lifting I probably weigh around 210 right now. >:(
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495x5 on the deadlift is better than, i'd say, 98% of getbig. no joke. it is NOT OFTEN you see someone repping 5 plates on the deadlift, unless you go to a serious PL gym. at my gym there are only two people capable of getting more than my 3 reps with it, and both of those guys are freaks (one being the 20 year old terror no one believes me about).
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495x5 on the deadlift is better than, i'd say, 98% of getbig. no joke. it is NOT OFTEN you see someone repping 5 plates on the deadlift, unless you go to a serious PL gym. at my gym there are only two people capable of getting more than my 3 reps with it, and both of those guys are freaks (one being the 20 year old terror no one believes me about).
gezzz 20 yrs old the kids gonna be a beast when he gets around 30 or so if he keeps lifting. Ya an old gym i used to work at had a few guys that probably could although i only ever saw one of them actually do 5 plates a side and come to think about it that was the only time i ever saw him deadlift. It'll take me a few months but thats my new goal. I have this crazy thought in my head to dead 3 times my body weight ;D lol i dont know how long that will take but it would be cool
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chest and calves
Incline bb
225x12
245x10
255x8
Seated calf raises
45x20
90x15
115x12
140x10
Flat DB presses
95x12
105x10
110x8 I accidently grabbed one 105 and one 110, i know im a jackass
Incline db flys
30x12
35x10
40x8
Cardio
About an hour or so of basketball, I know this isnt precise but shit was rough i havent played basketball in 5 yrs or so and im gonna be sore as shit tomorrow.
Notes: the inclines were tough but i got through them without a spotter so next workout ill bump up to 265 for the 3rd set, I had to cut my workout a little short b/c everyone was waiting for me to play basketball, I missed out on flat db flys, pull overs and one more calf exercise. Ill try and add one more calf day in this week and through pull overs in there somewhere.
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quads and hams
squats
warm up
135x5
225x5
work sets
295x12
315x10
325x8
Lying ham curls
90x12
110x10
125x8
hack squats all the way to the bottom
90x12
180x10
230x8
stiff legged dead lifts: I finally broke down and built a platform out of the things they use for step class
135x12
185x10
225x8
Notes:gonna be sore as shit tomorrow in the hams, Squats were pretty good and I used strict form gonna go up a little next time on the squats and hacks.
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shoulders and cardio
DB shoulder presses
75x12
80x10
85x8
reverse flys with DB's
30x12
35x10
40x8
Lateral Raises with DB's
30x12
35x10
37.5x6 dropped to 25 for 4 more
shoulder raises with barbell
40x12
50x10
60x8
Reverse flys on pec deck machine
100x12
120x10
140x8
lateral raises on machine
100x12
110x10
120x8
Leg Raises
3 sets of 20
Cardio: 30 mins on treadmill at 9 degree incline at a speed of 2.4 kept my heart rate around 140 to 150
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Mother fukin GRRRR, lol getting stronger and it feels good
Bi's and Tri's
Hammer curls
45x12
50x10
55x8
Overhead tricep extensions with DB
105x12
115x10
120x10
Preacher Curls on hammer strength machine
90x12
100x8 dropped to 90 and got 2 more
100x6 dropped to 90 and got 2 more
Weighted dips
90x12
100x10
115x8
Standing DB curls super setted with Standing Tricep extensions with a rope
40x12 -- 130x12
45x10 -- 160x10
50x8 dropped to 35 and got 5 hammer curls -- 180x8 dropped to 150 and got 5 more
Notes: elbow still hurt on the overheads and the preacher curls but not as much as last time. Preacher curls seem to be the only exercise im struggleing in, I might put them first next workout. I honestly think I can go 10lbs or more heavier on the dips, Its that first rep of each set thats tough after that I can crank them out pretty easy. I think im gonna change the last bi exercise to maybe more of an isolation exercise, maybe hanging arm curls or seated incline curls. Any suggestions on another exercise would be appreciated. FUCK ME I FORGOT TO DO FOREARMS!!!!!!!!!!!!
Almost forgot my weight was 207 today a little higher but ive been eating more, it was 214 at the gym but i ate alot today and i think the scales a little off. I gotta get my diet back on track
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that's pretty nuts on the dips, dude. i never really do them with weights, now i'm tempted to try.
if your elbows hurt from the extensions, stop doing them. do some inclines with a close-grip, it helped me big time.
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that's pretty nuts on the dips, dude. i never really do them with weights, now i'm tempted to try.
if your elbows hurt from the extensions, stop doing them. do some inclines with a close-grip, it helped me big time.
Thanks magoo ya when my dad had me working out when i was younger he had me doing these so ive always done weighted dips, ya i was gonna do incline ext. last workout but forgot to, im gonna change it up i think. Do the vid of the db snatches that would be crazy to see
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Thanks magoo ya when my dad had me working out when i was younger he had me doing these so ive always done weighted dips, ya i was gonna do incline ext. last workout but forgot to, im gonna change it up i think. Do the vid of the db snatches that would be crazy to see
i actually just meant regular old incline close-grip bench. do sets of 12 and your triceps will just blow up. it's good if skullcrushers and the like kill your elbows.
yeah, i'll be taping that monday. wish me luck. :P
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Cool thanks magoo im gonna try the incline close grip this week, Ya bro good luck you got that shit.
Back
Deadlifts
335x12
375x10
425x5 hit my groove on this set, good form and I had a good rythem going
reverse grip pull downs on hammer strength
220x12
240x10
260x8
seated cable rows
210x12
245x10
255x8
pull ups
12
10
8
pull overs
80x12
90x10
cardio: about an hour of basketball
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Chest
Rotator cuff rotations
Internal and External: 2 sets of 20 for each arm
Incline BB Bench press
warm ups
135x8
185x5
work sets
235x12
255x10
265x7 I didnt have a spotter, I think i could have got one more but rep number 7's form got away from me and took a little while to get up and I felt boderline on one more rep.
Flat BB Bench press
warm up
135x5
225x5
work sets
245x12
265x10 got a spot on the last rep
275x8 Got 5 and did negatives on the last 3
Incline DB flys
40x12
45x10
50x8
Flat DB flys
45x12
50x10
52.5x8
Notes: Man Im damn near positive that I could have gotten 8 on the last set of Inclines if my form was better on the 7th rep. My form was pretty shitty on the flat bb but i havent done them in a few weeks but ill be doing them more from now on. This is the first time ive done DB flys on a consistent basis and Im getting to the point where my form is pretty good and the weight is starting to feel heavy...Now i know why arnold was makeing all those retarded faces in pumping iron while doing these
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Quads and Hams
Cybex leg press
warm up sets
270x8
540x5
work sets
720x12
810x10
900x8
Hack squats
180x12
230x10
230x8
Stiff Legged Dead Lifts
185x12
225x10
245x8
Lying Ham Curls
100x12
120x10
130x8 dropped to 80 and got 5 more
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strong dude..damn.keep it up man! :o
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shoulders and calves
military press
135x12
155x10
185x8
reverse DB flys
35x12
40x10
45x8
lateral DB raises
30x12
30x10
30x8
lateral raises on machine
100x12
110x10
120x8
Reverse flys on machine
100x12
120x10
150x8
Seated calf raises
45x20
90x15
125x12
150x10
45degree calf raises
150x12
165x10
180x8 dropped to 135 and got 5 more
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Bi's and Tri's
Preacher curls oh hammer strength machine
100x12
110x6 dropped to 90 and got 4 more
110x5 dropped to 90 and got 3 more
Close grip Inclines
135x12
155x10
185x8
Incline DB curls
35x12
40x10
45x8
Weighted Dips
90x12
115x10
125x8
DB Hammer Curls
45x12
50x10
55x8
Standing Tricep Ext. with a rope
140x12
160x10
180x8 dropped to 150 and got 5 more
sit ups
3 sets of 20
Notes: This is the first time ive ever done close grip inclines and i gotta say I like the pump but my form was putrid. Not so much the weight wavering up and down but more them swaying back and forth like i was trying to twirl the shit. It did feel kinda weird on my wrist and elbow but my elbows are still tender from the over head extensions. Went up again on the dips but it was pretty tough I dont know if I could have done more weight. Feel kinda under the weather i think i might be getting a sinus infections, I get one almost every year when it gets warmer.
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back
Dead lifts
warm ups
135x7
245x5
work sets
355x12
395x8
435x5
Pull downs
225x12
240x10
255x8
Cable Rows
225x12
240x9
240x8
Reverse grip pull downs
200x12
220x10
230x8
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chest
incline bb bench
235x12
255x10
265x8 had to get a spot on the last rep
Flat bb bench
245x12
265x10
275x8 had to get a spot on the last one
incline db flys
35x12
40x10
45x8
Flat db flys
40x12
45x10
50x7
sit ups 3 sets of 20
Notes: my chest has kinda stalled a little I think im gonna switch up the order and to flat bench first then incline or maybe add calves in on this day and do a calf exercise in between chest exercises.
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legs
Plate loaded squat machine
360x12
450x5: Felt a pop in my abs on the right side about the bottom of my ribs and where the obliques and the abs meet. I tried to do another set but I felt a bit of pain in my abs so i didnt push it.
Stiff legged Dead lifts
205x12
225x10
255x8
standing calf raises
105x15
120x12
135x10
lying ham curl
100x12
110x10
120x8
seated calf raises
115x12
140x10
140x10 dropped to 90 and got 5 more
Notes: Ive had the ab thing happen to me before but on the left side instead of the right while doing a squat machine, I wasnt wearing a belt so maybe that would have helped but i have no idea. It took a little while to heal but it wasnt to bad and i didnt have problems working other body parts after a few days. Ive been thinking about taking a week off to rest up as my shoulders and elbows have been acting up so maybe after i finish up this week ill take a break, we will see how i feel after i finish shoulders and arms.
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Notes: Ive had the ab thing happen to me before but on the left side instead of the right while doing a squat machine, I wasnt wearing a belt so maybe that would have helped but i have no idea. It took a little while to heal but it wasnt to bad and i didnt have problems working other body parts after a few days. Ive been thinking about taking a week off to rest up as my shoulders and elbows have been acting up so maybe after i finish up this week ill take a break, we will see how i feel after i finish shoulders and arms.
dude, watch yourself. even a tiny hernia is awful to deal with. i had a small one down near my pelvis and it was months before i could lift without it feeling like it was tearing.
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dude, watch yourself. even a tiny hernia is awful to deal with. i had a small one down near my pelvis and it was months before i could lift without it feeling like it was tearing.
eww i didnt even think about that, you think that might be what it is? I already have an inguinal and have had it for about 2 yrs i just dont have insurance right now. Hmmmm i think im gonna take a week off now, that shit scares me. Maybe ill just do cardio for a week or two.
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eww i didnt even think about that, you think that might be what it is? I already have an inguinal and have had it for about 2 yrs i just dont have insurance right now. Hmmmm i think im gonna take a week off now, that shit scares me. Maybe ill just do cardio for a week or two.
mostly just take it easy and listen to your body. if it starts to tweak, be careful. i'm not sayin that's what it is, but it's a possibility you might have to grapple with.
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its been two days and its a little sore, but i did play a little golf the day after which probably didnt help. It feels alot like what happend to my other side of my abs a few yrs ago, that was healed up within a week or two so ill just take it easy and maybe do abs, calves and cardio till i feel 100% again.
Thanks for the advice magoo
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someone once told me it's better to feel like a pussy and recover than go like a cowboy and end up injured. i wish i'd taken that advice more often, but at least i can pass it on. ;D
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yep..if your body starts bitching you better start listening.. which is why i didn't make another pull attempt yesterday at 765. my lower back is a litlte off today because of it... taking a few days off now means you don't have to take half a year off or more later for stupidity home slice!
now quit your bitching and slab some vagisil on that bad boy! ;D
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yep..if your body starts bitching you better start listening.. which is why i didn't make another pull attempt yesterday at 765. my lower back is a litlte off today because of it... taking a few days off now means you don't have to take half a year off or more later for stupidity home slice!
now quit your bitching and slab some vagisil on that bad boy! ;D
lol fvck me runnin 765 :o you make me look like a woman.
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lol fvck me runnin 765 :o you make me look like a woman.
he's a bastard, ain't he?
"man, i hurt my knee the other day squatting 365. i think i went down too fast."
"i know what you mean. last week i was about to high box squat 855, but after that triple with 815 i figured i should give my knees a break."
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he's a bastard, ain't he?
"man, i hurt my knee the other day squatting 365. i think i went down too fast."
"i know what you mean. last week i was about to high box squat 855, but after that triple with 815 i figured i should give my knees a break."
lol
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IM BACK BITCHES
Back
warm up
5 mins on tread mill
pull overs:
80x10
90x8
Dead lifts
warm ups
135x6
225x4
315x12
365x8
405x5: form was a little shitty and my rythem was off
reverse grip pull downs on hammer strength machine
200x12
220x10
240x8
bent over bb rows with over hand grip
135x12
185x10
205x8
Lat pulls on machine
195x12
225x10
240x6
weights were kinda crappy but it felt like a good workout.
notes: I didnt feel any pain or discomfort in my abs which im taking as a good sign. I still used straps for everything but my grip felt alot stronger for some reason. Ill be at 495 in no time!!!!!!!!!!!!
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damn dude! good pullin'! ;D
i'm telling you, though, you amp down the volume on the 315 and 365 and that 405 will FLY.
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damn dude! good pullin'! ;D
i'm telling you, though, you amp down the volume on the 315 and 365 and that 405 will FLY.
lol i thought i did hahah, what would be good rep ranges? I used to do 12 10 8 and now do 12 8 5
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lol i thought i did hahah, what would be good rep ranges? I used to do 12 10 8 and now do 12 8 5
well with me, whatever my target reps are with my heaviest weight that's what i do on each warmup. now i forget, are you aiming for 405x8? if so, then stick with 8 reps on each set.
to play devil's advocate with myself, though, if you're really driving for muscle development, then it might not be a bad thing to do what you're doing. more work done overall than if you ratcheted it all down just for that last set.
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well with me, whatever my target reps are with my heaviest weight that's what i do on each warmup. now i forget, are you aiming for 405x8? if so, then stick with 8 reps on each set.
to play devil's advocate with myself, though, if you're really driving for muscle development, then it might not be a bad thing to do what you're doing. more work done overall than if you ratcheted it all down just for that last set.
my ultimate goal is muscle development and ya 405x8 is a goal but I do wanna get up to 495x5 just for shits and giggles. i think ill do that with the warm ups next time i do deads sounds pretty smart.
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Its weird, my deadlift is lower than urs, oout pulldowns about the same, but my BB row is higher.
Body mechanics eh.lol
Looking good bro.
davie
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Its weird, my deadlift is lower than urs, oout pulldowns about the same, but my BB row is higher.
Body mechanics eh.lol
Looking good bro.
davie
well i never do bb rows so thats probably pretty low compared to what you would expect, ive always been a puss and done cable rows but ill be doing bb rows from now on so give me a month or so I would like to get up to rowing 315.
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chest and calves
warm ups
5 mins cardio
rotator cuff rotations internal/external 2 sets of 20 per arm
Incline bb press
135x6
225x12
245x10
255x8
seated calf raises
45x20
90x15
125x12
150x8
flat bb press
135x5
245x12
265x10 got 9 on my own and had a spot for the last one
265x7 got 6 on my own and got a spot on the last one, I really wanted to do a few negatives but my spotter sucked I told him what i wanted but he barely picked the weight up at all so i just racked it.
standing calf raises supersetted with flys on a pec deck
calves
120x12
135x10
150x8
flys
120x12
140x10
160x8
Form was pretty shitty on the flat bb press, its amazing how your form can go to shit with just a week or so off. Weights are still pretty shitty but i feel like i got a good chest workout, I could have gone heavier on the last two exercises but I was feeling a little shaky and nauseas probably b/c i was on little sleep and only 2 meals all day. Legs tomorrow are gonna be a bitch...lol Im already thinking about it, thats bad news ;D
Also my back is sore as shit but not in the middle where it normally is sore but its on the outside of the lats a little bit under my armpits.
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Dude that pain under ur arm pits is the insertion oint of ur lats.
Iv got tat 2. Its all the pulling, mainly the pulldonws that will do that to u. I did extended set of palms facing pulldowns on monday and iv still got sum sorenes there.
davie
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Legs
sit ups
3 sets of 20
squats
135x6
225x4
275x12
295x10
315x8
SLDL's
135x5
225x12
245x10
255x8
Leg extensions
115x12
130x10
145x8
20 mins of treadmill at 10 degree incline and 2.5 speed.
LOL i know the amount of work was pretty low but i was wiped out after the sldl's. The squats were suprisingly fairly easy, but the sldl's were tough as shit my legs were shaking after i got done with each set.
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shoulders
Seated shoulder press with db's
70x12
75x10
80x8
lateral raises with db
30x12
35x10
40x8
reverse flys with db
30x12
35x10
40x8
Scott presses
50x12
55x10
60x8
Lateral raises on machine supersetted with reverse flys on pec deck
100x12
110x10
120x8
90x12
100x10
120x8
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Thats quite alot of volume bro.
Good lifts tho.
davie
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bi's and tri's
standing barbell curls
im not sure what the bar weighed so this is just the amount of weight on the bar
50x12
65x10
70x8
weighted dips
80x12
90x10
100x8
Incline DB curls
30x12
35x10
40x8
incline close grip bench press
135x12
155x10
170x8
DB hammer curls supersetted with standing tricep extensions with rope
40x12
45x10
50x8
140x12
160x10
180x8 drop set to 140x5 dropped to 100x5
notes: a little light on the weight but im getting damn good pumps, the dips were pretty tough and my right elbow was a little tender during the dips but other than that i felt pretty good.
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he's a bastard, ain't he?
"man, i hurt my knee the other day squatting 365. i think i went down too fast."
"i know what you mean. last week i was about to high box squat 855, but after that triple with 815 i figured i should give my knees a break."
assholes lmao
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bi's and tri's
standing barbell curls
im not sure what the bar weighed so this is just the amount of weight on the bar
50x12
65x10
70x8
weighted dips
80x12
90x10
100x8
Incline DB curls
30x12
35x10
40x8
incline close grip bench press
135x12
155x10
170x8
DB hammer curls supersetted with standing tricep extensions with rope
40x12
45x10
50x8
140x12
160x10
180x8 drop set to 140x5 dropped to 100x5
notes: a little light on the weight but im getting damn good pumps, the dips were pretty tough and my right elbow was a little tender during the dips but other than that i felt pretty good.
damn good workouts man..holy hell you put in your time. NICE JOB BRO!
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assholes lmao
lol dont worry wicked were think the same thing you big bastard ;D
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damn good workouts man..holy hell you put in your time. NICE JOB BRO!
thank you sir one of these days maybe ill put up half the weight you do
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thank you sir one of these days maybe ill put up half the weight you do
maybe?
you're mind fucking yourself... you need the I WILL and I CAN attitude... hahaha
all you gotta do is put in your time.. and find what works! We all gotta start somewhere! And you jus tlike magoo are on a damn scary pace! Holy shit if i ever get hurt I'll be bitching in your logs while you guys blow by me HAHA
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LOL wicked you would have to be out for about 2 yrs for me to catch up, your a strong bastard 8)
Back
Pullovers with cambered BB
80x12
90x10
Deadlifts:
warm ups
135x5
225x5
Work sets:
345x12
405x8 (had to put the weight down at 4 to regrip) shazaaaam that was one of my goals even though i regripped
445x5 (Again i put the weight down at 3 and regripped this time i took a 3 sec break or so)
Reverse grip pull downs on hammer strength
220x12
240x10
260x8
BB rows
175x12
205x10
225x8
Lat pulls
215x12
230x10
245x8
sit ups: 3 sets of 20
cardio: 30 mins at 10degree incline at 2.5 mph
Notes: The 345 on the deads was cake, but i wasnt sure if i could get the 405 for 8, if my grip was better i think i could have got it without stopping but im not sure about the 445 straight through. Man im not sure if its b/c im tired from the deads or if it just the BB rows but i swear i almost pass out when standing up after each set.
Notes
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LIKING THEM DEADLIFTS MAN!
the trick to getting an extra rep or two with heavier shit in the deads is...
1. PULL FASTER! the faster you go the more force you generate making the lift EASIER!
2. Do less warming up to it.. i jump from 315 to 500 when pulling...everything in between is a waste. You could cut a few sets out and do more heavy work
3. DON'T GIVE UP! SOooooooooo many people give up halfway through a pull they could complete..get ahold of it and don't let go until your grip goes or you go down with the bar! ;D
you'll only eat dirt a few times..after that you'll make the lifts instead! ;D
great work man.. .love to see people pulling big numbers!
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LIKING THEM DEADLIFTS MAN!
the trick to getting an extra rep or two with heavier shit in the deads is...
1. PULL FASTER! the faster you go the more force you generate making the lift EASIER!
2. Do less warming up to it.. i jump from 315 to 500 when pulling...everything in between is a waste. You could cut a few sets out and do more heavy work
3. DON'T GIVE UP! SOooooooooo many people give up halfway through a pull they could complete..get ahold of it and don't let go until your grip goes or you go down with the bar! ;D
you'll only eat dirt a few times..after that you'll make the lifts instead! ;D
great work man.. .love to see people pulling big numbers!
Thank you for your advice, ya i was thinking today man i could probably hit 480 or so for 5 if didnt do as much before hand, i really think my grip makes my deads suffer when im using heavier weights, I should really start doing forearms. LOL on the set of 405 it wasnt all that bad but when i put it down and regripped and lifted my first thought was fvck thats heavy.
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Thank you for your advice, ya i was thinking today man i could probably hit 480 or so for 5 if didnt do as much before hand, i really think my grip makes my deads suffer when im using heavier weights, I should really start doing forearms. LOL on the set of 405 it wasnt all that bad but when i put it down and regripped and lifted my first thought was fvck thats heavy.
working forearms and grip are two different things..if you want to better your grip but work... use chalk for one..play wiht your grip..
doulbe over hand...hook grip..over under, etc and find which one you like best. over under is usually the best for pulling imho.
train until your grip fails..then use straps. TRAIN TIL IT FAILS!
i'm a deadlift freak man..i love pulling. if you have to regrip that's fine..just regrip and rip it again. The faster you get going and polish it the easier it will be. Just do'nt jerk the weight..jerking it will make you pay for it eventually.
if you want..post a video and we'll critique!
be sure to point your toes out too and that your grip isn't too wide..the wider it is the farther you have to pull it up. pointing your toes out helps lock your hips out.
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working forearms and grip are two different things..if you want to better your grip but work... use chalk for one..play wiht your grip..
doulbe over hand...hook grip..over under, etc and find which one you like best. over under is usually the best for pulling imho.
train until your grip fails..then use straps. TRAIN TIL IT FAILS!
i'm a deadlift freak man..i love pulling. if you have to regrip that's fine..just regrip and rip it again. The faster you get going and polish it the easier it will be. Just do'nt jerk the weight..jerking it will make you pay for it eventually.
if you want..post a video and we'll critique!
be sure to point your toes out too and that your grip isn't too wide..the wider it is the farther you have to pull it up. pointing your toes out helps lock your hips out.
I never thought about it like that but your right grip and forearms arent necissarily the same.
when i was younger i used an over/under grip but its probably just my imagination but i started to see an imbalance in my back and went to an over/over. Man i would love to use chalk but i doubt 24hour would like that shit. Ive been experimenting with my feet and ya i gotta say the feet pointed slightly out is the best thats what i used tonight and it really does make a difference, for me for some reason the lockout isnt the sticking point its the beginning once it gets past the knees im money. Ill see if i can get a video i dont own a video camera but maybe i can borrow my bros digital one and take a clip..
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as the grip nuts say, there's a difference between static grip and crushing grip. being able to MOVE weight with the forearms is different than being able to hold it with a full squeeze.
my "forearm strength" is pretty shit but i can hold onto 655 with no straps. not fantastic, but it means that my grip is never an issue when pulling.
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as the grip nuts say, there's a difference between static grip and crushing grip. being able to MOVE weight with the forearms is different than being able to hold it with a full squeeze.
my "forearm strength" is pretty shit but i can hold onto 655 with no straps. not fantastic, but it means that my grip is never an issue when pulling.
LOL I dont think i could move 655 with or without straps
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Chest
internal/external shoulder rotations: 2 sets of 20 for each direction on each arm
Incline BB press
135x5
235x12
355x10
270x8 got a spot on the last 2
Flat BB press
135x5
255x12
275x10
280x8 got a spot on the last 2
Incline DB flys
35x12
40x10
45x8
Flat DB flys
40x12
45x10
50x8
Leg raises
25
25
20
Notes: Ive been stagnant a little on chest but i worked out with a friend who i knew would spot me right today and i think it made a difference. The inclines were about the same although i went up 5lbs i had to be spotted on it to get my goal. The flats however felt great, i think if i put these first i could rep around 300 but thats ok, feels good to make gains even if there only 5lbs
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Quads and Hams
Squats:
135x5
295x12
315x10
335x8
SLDL's
135x5
225x12
245x10
265x8
Superset leg extensions and Lying ham curls
130x12
145x10
160x8
100x12
110x10
120x8
Notes: I was pretty rushed b/c the gym closed at 10 and i got there about 8:40 or so after my warm up i only had about an hour...I think I really need to change up the order a bit b/c the squats followed by the SLDL's is killer. I had to run to the gym right after i got done eating today so maybe it was that but i really felt like i was gonna puke after the sets of sldl's. I should have done calves with chest but ill hit them tomorrow with shoulders. If you guys have any ideas of leg routines or just changing the order let me know. 8)
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since its ideal to hit calves more frequently u can hit 'em upwith other bodyparts as well, w/ legs on one day and chest the other... something like that.
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DAMN GOOD WORKOUT for that kinda time man! way to bust ass in the gym!
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since its ideal to hit calves more frequently u can hit 'em upwith other bodyparts as well, w/ legs on one day and chest the other... something like that.
ya i always mean to hit them with chest and then again with shoulders or arms but always end up hitting them only once a week >:( i either puss out or just plain forget
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DAMN GOOD WORKOUT for that kinda time man! way to bust ass in the gym!
Thanks Wicked ;D
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ya i always mean to hit them with chest and then again with shoulders or arms but always end up hitting them only once a week >:( i either puss out or just plain forget
hahah, I hear ya man, calves are the most neglected bodypart for me...just start the workout with them man and u wont forget ;)
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hahah, I hear ya man, calves are the most neglected bodypart for me...just start the workout with them man and u wont forget ;)
lol ya i usually try and do them inbetween chest exercises or quad and ham exercises to get a little break for the other muscles, but ya calves and abs are my most neglected parts although ive gotten alot better on abs
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lol ya i usually try and do them inbetween chest exercises or quad and ham exercises to get a little break for the other muscles, but ya calves and abs are my most neglected parts although ive gotten alot better on abs
might as well start out with it, the exercises are nto draining.. and since they're neglected anyway u might as well ofcus on 'em a little.
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might as well... might as well... might as well...
I'm too lazy to edit that ;D
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dude, 405x8 and 445x5? jeezus. that's fucking CRAZY, man. good work. and just THINKING about squatting 295x12 made my stomach turn. :-X
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Shoulders
H-rolls
15x12
10x15
10x5 - ok these made me feel like i huge puss over there with the 10 pounders.
Db shoulder presses
75x12
80x10
85x8 - felt pretty good I probably could have gone 90's but my form would have sucked for sure
Lateral Raises with Db's
32.5x12
37.5x10
42.5x7 - For some reason I cant seem to get the weight to go up on these but I can move up on the machine lat raises
Reverse Flys with Db's
25x10 lying on incline bench and 5 more standing
30x6 lying on incline bench and 6 more standing
35x10 all standing
Seated calf raises
70x20
90x18
115x15
140x10 dropped to 90 and got 10 more
Arnold presses
55x12
60x10
65x8
Lat raises on machine supersetted with reverse flys on a pec deck
110x12
120x10
130x8
100x12
120x10
140x10
Sit ups: 3 sets of 20
Cardio: 30 mins on treadmill at 9 degree incline at 2.5 mph
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if you can't feel it with the DBs, don't bother. do extra work elsewhere. the important thing is to do what you know is getting something done.
nice job on the shoulder pressing, too. i see you do the "round robin" idea of front-middle-rear/front-middle-rear like i used to. great shit for putting size on.
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if you can't feel it with the DBs, don't bother. do extra work elsewhere. the important thing is to do what you know is getting something done.
nice job on the shoulder pressing, too. i see you do the "round robin" idea of front-middle-rear/front-middle-rear like i used to. great shit for putting size on.
QFT! the hobbit is right on this one... LOL JK ZACH
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QFT! the hobbit is right on this one... LOL JK ZACH
ahaha, you're an ass, ass. ;D
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ahaha, you're an ass, ass. ;D
at this p oint..not having touched a weight in two days wiht a few more to go..i'm venting my frustrations by picking fights! ;D
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at this p oint..not having touched a weight in two days wiht a few more to go..i'm venting my frustrations by picking fights! ;D
yeah, if you don't get back in there, you might only be deadlifting 700 pounds!
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yeah, if you don't get back in there, you might only be deadlifting 700 pounds!
sarcastic bastard! ;D
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yeah, if you don't get back in there, you might only be deadlifting 700 pounds!
LOL God forbid...
Bi's and Tri's
Preacher curls on a weight stack machine
130x12
145x10
155x8
Weighted Dips
45x5
90x12
100x10
110x8
Incline DB curls
35x12
40x10
45x8
Close grip incline BB press
145x12
165x10
175x8
Hammer curls with DB's
45x12
50x10
55x8
Standing tricep ext with rope
150x12
170x10
180x8 dropped to 140x5 dropped to 100x5
Notes: I cant remember what i used on the preacher curl machine before as I havent used it in a while but I think im up on that machine. The close grips however are pretty rough and no spotter blows i really wanted 185x8 today but i dont think i could have got it. The standing tri ext. were pretty rough too i wanted to get 190x8 but again probably wouldnt have been able to get it yet. On the up side the Dips were pretty good ill go up next workout and my elbows which used to hurt in 2 or 3 places all over now only hurt slightly in one place on my right elbow. Good pumps all around though
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dude, you are a fucking MANIAC with those dips. i almost killed myself with 75, i can't even imagine a 110! :o
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good numbers Tony.
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Thanks for the support guys
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Honestly probably the worst workout ive ever had or at least that i can remember. I went out last night and ended up getting way to drunk and definitly felt it today.
Back
situps: 3 sets of 20
Deadlifts
135x5
225x4
375x9 or 10 I lost count
425x6
455x3
Reverse grip pull downs on hammer strength
220x12
240x10
260x8
Cable rows
210x12
225x10
240x8
Notes: I felt pretty bad today most likely b/c of the drinking and i smoked 2 cigarettes last night so my throat felt like shit today. (Im a jackass for drinking so much last night) I probably should have waited till tomorrow to get in the gym but i figured if i got there id be ok. I actually had been psyching myself out of the deads thinking about how heavy 455/465 which was what i was going for this week for 5 was going to be...shitty i know, my form was off shit just didnt feel right today. Again my grip was bad more so today than usual but it hinders my back workouts, i think im gonna get a pair of the grips or something that i can use to help out my grip. Fack me man im gonna try and get a good nights sleep tonight and get in chest with my friend tomorrow.
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i smoked 2 cigarettes last night so my throat felt like shit today.
You f'n pussy, smoke a pack a day and you won't have that problem ;D Seriously, good job on your lifting. You look like you're progressing well. Keep at it.
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don't worry man, everyone has a bad w/o now and again. It's good to get shitface and bang some bar sluts every once and a while.
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You f'n pussy, smoke a pack a day and you won't have that problem ;D Seriously, good job on your lifting. You look like you're progressing well. Keep at it.
Haha, thanks bro
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don't worry man, everyone has a bad w/o now and again. It's good to get shitface and bang some bar sluts every once and a while.
hahaha lol ya it is but the hang overs are horrible now that i only drink like once every 2 weeks or so
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Alright so im sure the smoking, not sleeping, being outside all contributed to it but I have a sinus infection now. Shouldnt be to bad b/c i think I caught it early but at the least ill be out for a few days. It seems like ive been sick alot lately, maybe i should start on a multi vitamin.
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you know i hear smoking and not sleeping can have negative effects on one's exercise program. haven't been able to put my finger on WHY, but it's something to keep in mind.
;D
and yes a multi is a good idea.
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haha smoked two fags and are bitching! makes me glad I stick to cigars HAHA!
nice work man..good lord! And yeah a bad day makes you appreciate the good days taht much more! Sometimes those baddays are what we need to keep us in perspective.
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you know i hear smoking and not sleeping can have negative effects on one's exercise program. haven't been able to put my finger on WHY, but it's something to keep in mind.
;D
and yes a multi is a good idea.
LOL you are a sarcastic bastard;D
haha smoked two fags and are bitching! makes me glad I stick to cigars HAHA!
nice work man..good lord! And yeah a bad day makes you appreciate the good days taht much more! Sometimes those baddays are what we need to keep us in perspective.
Wicked are you from across the pond? LOL, You have no idea how incredible queer that sounds.
Your right Im already pumped about deads again cant wait to get back in there...I had been making real good progress so I guess I was do to hit a wall sometime, not for long though 495 is mine in no time
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495's all in your head dude. once you get it once it'll turn into easy pie.
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Finally got back into it, but im still not 100%
Back
Reverse grip pull downs on hammer strength
230x12
250x10
270x6
Rows on hammer strength with an overhand grip
180x12
200x10
210x8
Lat pulls supersetted with pullovers on tricep ext. station
195x10
195x10
195x10
70x10
60x10
50x10
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ehhhh bad workout tonight
Chest
H rolls
2 sets of 15 with 10lb db
Incline BB presses
225x12
245x10
255x6
Seated calf raises
45x20
90x15
115x12
115x10 with a pause at top and at bottom
Seated flys on pec deck
120x15
160x12
180x10
20 mins on treadmill at 8 degree incline and 2.5 speed
Notes: got shakey after my second set of inclines and started to feel weak all over ??? Felt a little better half way through the walking
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i need to borrow some of that incline pressing strength. that's good stuff, mang.
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no shit man tony is getting strong fuckin QUICK! :o
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i appreciate it guys one of these days ill be as strong as you bastards ;D
so i have been working out but usually just 2 or 3 exercises b/c my endurance was way down b/c of my sinus infection but today i got my first full workout and other than sweating like a stuck pig felt good.
back
deads
135x5
225x4
315x12
365x8
405x6
reverse grip pull downs on hammer strength machine
200x12
230x10
250x8
hammer strength rows
180x12
200x10
220x8
pull overs on a tricep ext. the hard one
60x12
70x10
80x8
Cardio: 20 mins of stairmaster on level 5
Notes: Im gonna switch up the order of my workouts so i can go through 5 days without a break hopefully...I did skip out on my lat pulls but i was running short of time.
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that's some solid fucking pulling dude. 405x6 is absolutely nothing to sneeze at.
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that's some solid fucking pulling dude. 405x6 is absolutely nothing to sneeze at.
not to bad, they felt solid too but it sucks b/c before i got sick my heavest was 455x5 so im still a ways away from that but ehh...
Shoulders and calves
H rolls super setted with sit ups
10 lbs for 15 reps for 2 sets
20 reps for 2 sets of situps
shrugs on smith machine just to warm up the shoulders a little more
135x15x2
DB shoulder press
75x12
85x10
90x8
Reverse flys with DB
25x15
30x12
35x10
Lat raises on machine
100x12
110x10
120x8
Calf ext on leg press sled
270x20
360x16
450x13
530x10
Reverse flys supersetted with front shoulder raises with 45lb plate
90x15
100x12
120x12
45lbsx12x3
cardio 20 mins of treadmill at 9 degree incline at 2.4 mph
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Arms
Leg raises:
25
20
20
Db hammer curls
45x12
50x10
60x8
Standing tricep ext on easy machine:
150x12
170x10
190x7 dropped to 140 and got 5 more
Incline DB curls
35x12
40x10
45x8
Seated dips on machine
3 sets of the stack im not sure how much it is for 15 a piece
Bent over Db single arm curls
25x15
35x12
40x10
Incline overhead tricep ext. with a cambered bar
75x12
95x10
115x7 I went for 8 but couldnt get it up
Notes: pretty good workout good pump in both bi's and tri's might be b/c jamie eason was there today...lol shes fuking hot man.
On a workout related note i need to find a better way to get the bar off me when doing the incline overheads, on the first set I brought it down to my chest and then my lap and rolled it over my nuts...lol took a min or two to recover from that. But my elbows didnt hurt to bad but we will have to see how they feel tomorrow.
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Quads and Hams
Squats
135x4
225x4
295x12
315x10
325x8
SLDL's
205x12
225x10
245x8
Lying Ham Curls
100x12
110x10
125x8
Leg extensions
130x12
140x10
150x10
Notes: The squats were rough my form was off and for some reason I wasnt able to balance the weight all that well today I honestly thought about giving up during my second and third set but Im glad I didnt. I kinda wanted to do hacks instead of leg extensions but I got a real good pump in my quads and felt it real good while doing them so I guess its a push.
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dude, 325x8? shazam. that's NUTS. :o
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dude, 325x8? shazam. that's NUTS. :o
lol it aint no 405 but it'll do for now
Chest and calves
H-rolls
2 sets of 15 with 10lbs
Incline bb bench
135x5
185x4
225x12
245x10
255x8
Flat bb bench
135x5
235x12
255x9 spot on the last one
255x8 spot on the last one
Calf raises on a leg press machine: sled
270x12
360x16
450x12
540x10
Flat db flys
40x12
50x10
55x8
Seated calf raises
90x15
115x12
140x10
Incline db flys
40x12
45x10
50x8
Cable crunchs
100x20
110x20
110x20
Treadmill
20 mins at 9 degree incline at 2.5 mph
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dude 325x8 is pretty harsh mang. no joke.
as always, badass inclining.
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dude 325x8 is pretty harsh mang. no joke.
as always, badass inclining.
Thank you sir, i am getting a pretty nice squat bruise...lol nobody has to know its only from 325 though hahaha ;D
Back
Deads over/over grip
135x5
225x4
335x12 - 10 and then had to regrip
405x8 - 6 and had to regrip
435x5 - 4 and had to regrip
Lat pulls
210x12
225x10
240x6
Rows on hammer strength machine over/over grip
200x12
220x10
230x8 dropped to 180 and got 8 more
Not great form here chest came off the pad on the last rep or two of each set
Reverse grip pulldowns on hammer strength machine
200x12
210x10
220x8
Notes: didnt have time to get in pull overs at the end but ill throw them in on chest day as a warm up.
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shoulders, calves and cardio
H rolls supersetted with sit ups
2 sets of 15 with 10lbs
2 sets of 20
Shrugs on smith machine to warm up
135x15x2
Db shoulder presses
80x12
85x10
90x8
Reverse flys with DB
30x15
35x12
40x10
Lateral raises on machine
100x12
110x10
120x8
Calf extensions on leg press sled
360x20
360x18
450x15
540x12
shoulder press on hammer strength machine
240x12
280x10
300x8
Reverse flys on pec deck
100x15
120x12
140x10
Cardio
30 mins on treadmill on 10 degree incline at 2.5 mph
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Bi's and tri's
DB Hammer curls
45x12
55x10
60x8
Standing Tricep extensions
150x12
180x10
190x8 dropped to 140 and got 5 more
Incline DB curls
35x12
40x10
45x8
Seated Dips on machine
stack for 3 sets of 15
Preacher curls on machine
125x12
140x8 dropped to 125 and got 2 more
130x6 dropped to 115 and got 2 more dropped to 85 and got 4 more
Incline BB tricep ext. with a camber bar
85x12
105x10
115x8
leg raises
25
25
20
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quads and hams
squats
135x4
225x4
305x12
325x10
335x4 - ripped a good size hole in my shorts on this set I think that I could have gotten eight on this but i figured since I had more exercises to do and cardio that I would stop before I had a total blow out.
Lying ham curls
110x12
120x10
130x8
Leg extensions
130x12
150x10
170x8
Seated Leg curls
130x12
140x10
160x8
Cardio 20 mins on an eliptical and 10 mins on a stationary bike.\
Notes: I didnt get to do SLDL's but my back has been kinda kinked up so maybe its a good thing that i skipped them yesterday.
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chest
h rolls
2 sets of 15 with 10lbs
flat bb bench
135x5
225x4
245x12
275x10 spot on the last one
275x8 spot on the last two
Incline BB bench
225x12
235x10 spot on the last two
235x8 spot on the last two
Incline DB flys
40x12
45x10
50x8
Standing cable flys
70x12
80x10
90x10
Notes: not my best workout tonight, had a friend who was trying to get into working out with me so I was showing him a chest/back workout and it took a little bit off not so much from the beches but the flys for sure and i was supposed to do calves, abs and cardio tonight but didnt get around to them but ill hit them tomorrow. Benching sucked ass tonight I was expecting to get up to 295 or so for 8 on flats b/c i was putting them first but iono what the deal was tonight i just didnt have it, but i do think i got 20 plus with 225 but ill try it mid next week and film it.
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damn tony looking solid! what you think you're maxing at on that bench? By those numbers you should be middle 300's for sure! You're really putting in the work there stud! WTG man.
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damn tony looking solid! what you think you're maxing at on that bench? By those numbers you should be middle 300's for sure! You're really putting in the work there stud! WTG man.
thanks mang, ya I would hope mid 300's but i havent gone over 300 in a while so I dont know how I would handle that much weight but ive been thinking about doing some heavy doubles or triples to get a better idea but I need my friend to spot me.
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thanks mang, ya I would hope mid 300's but i havent gone over 300 in a while so I dont know how I would handle that much weight but ive been thinking about doing some heavy doubles or triples to get a better idea but I need my friend to spot me.
and that's exactly how you do it..
just work up some doubles after you feel you've warmed up right..
say do 135 for 10,225x6, 275x2, 300x2,310 or 315x2 and that should let you get a feel for weight JUST A LITTLE HEAVIER and not be way out of your range!
and you're doing standing tricep extensions with 190lbs? fucking monster! :o
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and that's exactly how you do it..
just work up some doubles after you feel you've warmed up right..
say do 135 for 10,225x6, 275x2, 300x2,310 or 315x2 and that should let you get a feel for weight JUST A LITTLE HEAVIER and not be way out of your range!
and you're doing standing tricep extensions with 190lbs? fucking monster! :o
LOL, its on an easy machine youd probably be doing that shit with one arm lol. I think im gonna do that next chest workout to change it up a little and get used to heavier weights. thanks for the advice
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LOL, its on an easy machine youd probably be doing that shit with one arm lol. I think im gonna do that next chest workout to change it up a little and get used to heavier weights. thanks for the advice
fixing to day..if you're doing that with a barbell you must have cupcakes for pecs if you're not already pressing 300lbs HAHA
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fixing to day..if you're doing that with a barbell you must have cupcakes for pecs if you're not already pressing 300lbs HAHA
lol is that a good thing or a bad thing
Back
Deads
135x5
225x4
365x12
405x8
455x4
Reverse grip pulldowns on lat station
180x12
210x10
225x8
seated cable rows
210x12
225x10
240x8
Wide grip lat pulls supersetted with pullovers on standing tricep ext.
195x10x3
60x10x3
Notes: Got back up to 455 on deads but only got 4 next workout 465x4 will be my goal, i was gonna do bb rows and chins at the end instead of lat pulls but i was trying to get done early so i could meet up with some friends but they left without me anyway those fuckers >:(
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465x4 would be one fuck of a pull dude. it's rare to see anyone hit a good few reps with 405, remember.
that'd put your max at around 495, yah?
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465x4 would be one fuck of a pull dude. it's rare to see anyone hit a good few reps with 405, remember.
that'd put your max at around 495, yah?
I would hope so but ive never pulled that much weight so I dont know how it would feel lol
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Shoulders and calves
Shrugs on hammer strength machine
180x15
180x12
H rolls
2 sets of 12 with 10lbs
Seated Military press
155x12
185x10
195x8 got a spot on number 7
Reverse flys
35x15
40x12
45x10
Seated lateral raises on machine
100x12
110x10
120x8
Arnold presses
50x12
55x10
60x8
single arm reverse flys on cable machine
25x15
30x12
35x10
Seated calf raises on 45 degree sled
105x15
120x15
135x12
150x10
165x8 dropped to 120 and got 5 more
Leg raises:
25
25
20
Cardio: 30 mins on treadmill at 12 degree incline at 2.5 mph, different treadmill so the incline was more to get the same effect
Notes: thats the heaviest ive gone on military presses and they felt pretty good.
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you guys and your "respectable shoulder presses" drive me nuts. >:(
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you guys and your "respectable shoulder presses" drive me nuts. >:(
ehh not respectable just yet, im not even up to my body weight yet >:( that pisses me off.
Bi's and Tri's
DB hammer curls
50x12
55x10
60x8
Standing Tricep ext with rope
150x12
180x10
200x8 with a spot on the last 2 and dropped to 140 and got 5 more
Incline DB curls
35x12
40x10
45x8
Seated Dips with a weight stack machine
3 sets of 15
Preacher curls on machine
125x12
135x10 spot on the last one
140x8 spot on the last 2
Incline behind the neck tricep ext with camber bar
95x12
115x10 spot on the last 2
115x8 negatives on the last 2
Notes: Had a buddy of mine working out with me today, my shoulders were a little stiff today not sore but just tight. I was originally gonna try my 225 bench for reps but i guess ill only get one maybe two attempts at that perhaps in 2 days will be the first one.
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ehh not respectable just yet, im not even up to my body weight yet >:( that pisses me off.
ahahaha, dude. if i can get more than 2-3 reps with my weight on seated militaries i would be SHOCKED. honestly if i could get even THAT many i'd be doing a little dance afterwards.
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ahahaha, dude. if i can get more than 2-3 reps with my weight on seated militaries i would be SHOCKED. honestly if i could get even THAT many i'd be doing a little dance afterwards.
LOL
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Quads and Hams
Leg presses
360x5
540x4
810x12
900x10
990x8
SLDL's
135x4
225x12
345x10
265x8
Leg extensions
130x12
150x10
170x8
lying ham curls
110x12
120x10 dropped to 100x2
120x7.5 dropped to 90x3
Notes: Thats actually heavier than Ive ever gone on the leg presses by 40lbs and also on the SLDL's by 10lbs. The leg presses did have a good number of pauses up top probably 3 or 4 a setm the SLDL's didnt feel bad at all i think it was more the endurance than the weight...gonna shoot for 315x8 by the end of august.
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SLDL's
135x4
225x12
345x10
265x8
Leg extensions
130x12
150x10
170x8
lying ham curls
110x12
120x10 dropped to 100x2
120x7.5 dropped to 90x3
Notes: Thats actually heavier than Ive ever gone on the leg presses by 40lbs and also on the SLDL's by 10lbs. The leg presses did have a good number of pauses up top probably 3 or 4 a setm the SLDL's didnt feel bad at all i think it was more the endurance than the weight...gonna shoot for 315x8 by the end of august.
did you mean 245x10 on the SLDLs? cause i almost shit a brick at 345x10 until you said 315x8 is your goal. i've done 315x6 belted before and let me say it made me nervous for my hammies. :P
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did you mean 245x10 on the SLDLs? cause i almost shit a brick at 345x10 until you said 315x8 is your goal. i've done 315x6 belted before and let me say it made me nervous for my hammies. :P
LOL hahahah ya i meant 245x10...lol Ya i think 345 would kill me right now, im not sure what would go first my back or my hammies.
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Chest and calves
Flat BB bench press
135x5
225x4
245x12
265x10
275x8
315x2 nice and slow i got the first one with very little problem the second had to get a small spot at the sticking point
notes: not lift off no spot on all the sets except the 315 one
Incline DB presses to change up the routine a little, form was a little off but felt good.
95x11 my right tricep started to give mid set, iono why this tends to happen but its always the right one.
95x10
105x8 felt great probably could have gone to 115's or even 120's
Calf extensions on leg press sled
360x18
450x15 paused for a few seconds and got 3 more
450x12 paused for a few seconds and got 3 more
450x10 paused for a few seconds and got 5 more
Incline DB flys
40x15
45x12
50x10
Flat DB flys
50x12
55x10
60x8 did a set of 10 dips right after kinda hurt the shoulders so i stopped
Notes: Ive been experimenting with my grip on benchs and i think ive found what I like my hands are to small to do the thumbs over but i do like the thumbs on the bar rather than around the bar. Im sure I could have got at least 20 reps with 225 tonight but ill try tomorrow morning.
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Back
Deads
135x4
225x4
365x12
415x8 regripped at 6
465x4 regripped at 3
Reverse grip pull downs
200x12
220x10
240x8
BB rows
185x12
195x10
205x8
Lat pulls supersetted with pullovers on tricep ext.
200x12
210x10
220x8
60x12
60x12
60x12
leg raises
3 sets of 25
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feel free to gloat, you're out-pulling me now. At least for the time being! >:(
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feel free to gloat, you're out-pulling me now. At least for the time being! >:(
lol no fvcking way!!! get yo ass in gear j/king, lol the 4th rep today was pretty shakey and i dont mean like i almost didnt get it up although i almost didnt but i mean physically I was shaking...lol
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lol no fvcking way!!! get yo ass in gear j/king, lol the 4th rep today was pretty shakey and i dont mean like i almost didnt get it up although i almost didnt but i mean physically I was shaking...lol
my deadlift has been in the shitter lately. some days i'm on my game, but aside from once in a while when i abruptly get a 515 pull i've just been awful.
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my deadlift has been in the shitter lately. some days i'm on my game, but aside from once in a while when i abruptly get a 515 pull i've just been awful.
well shoot id be damn happy with 515 8)
Shoulders
shrugs on hammer strength machine
180x15
230x12
Military presses
135x5
175x12
185x10 spot on the last 1
195x8 spot on the last 2
Reverse flys with DB
35x15
40x12
45x10
Lateral raises on machine
105x12
115x10
125x8
Arnold presses
55x12
60x10
65x8
Single arm reverse flys with cable
30x12
40x10
50x8
seated calf raises
45x12
90x12
135x12
45 Degree incline calf raises
120x12
135x12
150x12
165x8
Sit ups
3 sets of 20
Cardio
treadmill for 36 mins on 10 degree incline at 2.6
Notes: the shoulder presses didnt feel that great today, I only did one set of H rolls before hand so maybe thats why but it felt like there wasnt a comfortable angle to bring the weight down for my left shoulder if that makes sense...kinda sucks b/c i was stoked about last weeks shoulder workout, but i think i went up on reverse flys and i know i went up on lat raises so i guess its a wash.
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that's a fuckton of shoulder work mang. wicked smacked me upside the head for overdoing it, maybe he can chime in.
great work on the presses though. i don't think i've ever hit 185x10 on militaries.
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that's a fuckton of shoulder work mang. wicked smacked me upside the head for overdoing it, maybe he can chime in.
great work on the presses though. i don't think i've ever hit 185x10 on militaries.
ya i was thinking today during the workout man this is alot of work i thought about maybe adding in a fourth set of militaries instead of doing arnold presses, ive never done reverse flys of any kind up until about 6 months ago so i do more for those b/c they really lag...I actually think that may be a reason for my shoulder problems that ive had.
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bi's and tri's
DB Hammer curls
50x12
55x10
60x8
Standing tricep ext with rope
160x12
180x10
200x8 dropped to 140 and got 5 more
Db incline curls
35x12
40x10
47.5x8
Incline tricep ext. with camber bar
85x12
105x10
115x8 got a spot on the last one
preacher curls on machine
130x12
140x10
150x8 got a spot on the last one dropped to 105 and got 5 more
dips on machine
stack for 4 sets of 15 a piece
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ya i was thinking today during the workout man this is alot of work i thought about maybe adding in a fourth set of militaries instead of doing arnold presses, ive never done reverse flys of any kind up until about 6 months ago so i do more for those b/c they really lag...I actually think that may be a reason for my shoulder problems that ive had.
i've noticed, no joke, that back work takes care of my rear delts for the most part and pressing doesn't leave my side delts lacking. on top of that, for some reason high-rep bicep works gives me crazy shoulder pumps.
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i've noticed, no joke, that back work takes care of my rear delts for the most part and pressing doesn't leave my side delts lacking. on top of that, for some reason high-rep bicep works gives me crazy shoulder pumps.
ya my lateral delts seem to not need as much work as my front or rear delts. Id still probably keep the rear delt exercises for now but maybe add in another one or two sets of military press of 3 or 4 reps and cut out the arnold presses. ya my incline db curls for some reason hit my shoulders as well.
Legs
leg press
360x5
630x4
810x12
900x10
990x8 spot on the last one
SLDL'S
135x5
245x12
265x8
275x8
Leg extensions
150x12
170x10
180x8
Lying leg curls
100x12
110x10
120x8
Notes: for some reason yesterday and today my knees were giving me a little bit of pain, i did 30mins of cardio on the treadmill last night so maybe that didnt help.
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chest and calves
H rolls
10lbs 2 sets of 12
bb bench
135x5
225x4
255x12
275x10
285x8
315x4 iono how many i got by myself at least 2 im pretty sure but my spotter kept his hands on the entire time so i couldnt tell if he was helping or not.
Standing calf ext on smith machine on blocks
135x15
185x12
225x10
275x8
Incline db press
95x12
105x10
110x8
Flat db flys supersetted with single leg calf ext on blocks holding a db
50x12
55x10
60x10
35x12
40x10
45x8
Incline cable fly's
60x12
70x10
80x8
notes: shoulders felt a little tender during the flats not bad but i noticed a little stiffness and slight pain.
no spot no lift offs on any of the sets except the 315 again, i probably could have gone to 295 on the last set and been ok. The db inclines were good my form is still a little off i think i could have gotten 10 on the last set if i had better form.
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Great work on your benching. Just curious as to why you pre-exhaust with sub-300 poundages? I haven't read your entire log, but have you tried limiting your reps in those sets to no more than 5, or even less, to save more gas for your top set at 315 or higher? But again, great work. 8)
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Great work on your benching. Just curious as to why you pre-exhaust with sub-300 poundages? I haven't read your entire log, but have you tried limiting your reps in those sets to no more than 5, or even less, to save more gas for your top set at 315 or higher? But again, great work. 8)
thanks brosky, ahhh ive just started going heavier in the last 2 weeks or so just to see where i stand strength wise these days. The last set is just for fun lol...i kinda wanna see how heavy i can go id like to get up to a 405 max but its not my priority but you never know that might change.
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thanks brosky, ahhh ive just started going heavier in the last 2 weeks or so just to see where i stand strength wise these days. The last set is just for fun lol...i kinda wanna see how heavy i can go id like to get up to a 405 max but its not my priority but you never know that might change.
Sounds great. With a few weeks worth of lower rep training to reorientate your CNS, etc. I'd bet you could be pushing 350 for a good set of 3, maybe more. It's always hard to predict since everyone's different.
What's your current BW?
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Sounds great. With a few weeks worth of lower rep training to reorientate your CNS, etc. I'd bet you could be pushing 350 for a good set of 3, maybe more. It's always hard to predict since everyone's different.
What's your current BW?
man i dont think ive ever even unracked 350...lol my bw is 205 right now and coming down well it was but ive been eating bad the last 2 days. cardio tomorrow though so gotta get back on track
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man i dont think ive ever even unracked 350...lol my bw is 205 right now and coming down well it was but ive been eating bad the last 2 days. cardio tomorrow though so gotta get back on track
Dang, if you're only 205 then my boy Magoo better get to it and up his bench! :P
Try 350...but work up to it gradually. I think you'll be surprised in how quickly it will come for 1, and then more, reps. If you can high-rep 275 after high-repping 255 (I'm getting that from your log), then it's just a matter of getting your body used to higher weights and lower reps--which won't be hard, because it's not like you're struggling with 5 reps on 275. Just some words of encouragement. :)
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Dang, if you're only 205 then my boy Magoo better get to it and up his bench! :P
Try 350...but work up to it gradually. I think you'll be surprised in how quickly it will come for 1, and then more, reps. If you can high-rep 275 after high-repping 255 (I'm getting that from your log), then it's just a matter of getting your body used to higher weights and lower reps--which won't be hard, because it's not like you're struggling with 5 reps on 275. Just some words of encouragement. :)
cooool ya thanks for the advice and encouragement ill definetly try and work my way to 350 maybe go to 335 next workout and try and get 1-3 reps
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ehhhhh not the best workout tonight
back
deads
135x5
225x4
375x12
425x8
465x4 got 3 and had to regrip...fuck fuck fuckity fuck fuck fuck...FUCKKKK i really wanted 5 on this, i think if I could get 4 before regripping id be ok but once i set the bar down man im only good for one more shakey rep.
Reverse grip pull downs on lat station
210x12
225x10
240x8
DB rows
90x12
100x10
110x8
lat pulls supersetted with standing straight arm pullovers
210x12
225x10
240x8
60x10x3
Notes: my back seems to be the only body part that is stagnant right now...I dont mind not going up on deads if im going up on another exercise but shits just not happening right now. Iono maybe taking a week off would help or switching up the routine for the next workout. i probably should have taken an extra day off as i was feeling kinda beat today.
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shoulders and calves
H rolls
2 sets of 12 with 10lbs...lol i bet i look funny over there with those 10 pounders but i gotta say my shoulders are probably in the best condition pain wise in over 2 or 3 yrs now...shit is awesome props to wicked for bringing this to my attention.
military press on smith machine: pretty busy tonight and shit i didnt get there till 9 or so only one seated bench so I decided to use the smith
135x5
185x12
205x10
225x8
felt pretty good even though all they have is a full bench and i cant look up or ill hit my chin with the fvckin bar, some what impressed some what not...225 sounds good to me but its counterweighted so who knows how much it really is.
reverse flys
40x12
45x10
50x8
nice form paused at the bottom as to not swing as much probably could have gone 15,12,10
Lateral raises on machine
110x12
120x10
130x8
definitely going up next workout
Calf ext on leg press (sled)
360x15 paused and got 3 more
450x12 paused and got 3 more
540x10 paused and got 2 more
630x8 paused and got 2 more
Shoulder presses on machine palms facing each other about shoulder with apart
145x12
160x10
200x8
supersetted these with shrugs on smith machine
225x12
275x12
315x10
bent over single arm reverse flys on cable station
40x12
50x6 dropped to 40x4
Cardio
30 mins on treadmill at 9 degree incline for 30 mins
Notes: still alot of shoulder work i think iono shit seems to fly by time wise i get through this workout probably in less time than any others. seeing good results i think its hard to measure shoulders in any quantifiable way other than strength.
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arms
DB hammer curls
50x12
55x10
60x8 dropped to 35x5
Standing tricep ext. with rope
160x12
180x10
200x8 dropped to 150x5
Incline DB curls
40x12
45x10
50x6 paused for 10 secs and got 2 more
Incline tricep ext with camber bar
95x12
105x10
115x8 kinda turned into tricep presses on the last 2, no spotter today
Preacher curls on machine
130x12
140x10
150x6 paused and got 1 more dropped to 110 got 3 more
Dips on machine
stack for 4 sets of 15
Notes: kinda wrenched my neck on the incline curls, feels like i pinched a nerve on the right side. This used to happen quite a bit when i did behind the neck military presses probably b/c i was holding my breath and straining really hard.
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hahahaha gayer than "arms day"
sorry man, i had to. ;D
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hahahaha gayer than "arms day"
sorry man, i had to. ;D
lol
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Quads and hams
shitty workout I did them yesterday and didnt get to the gym till about 11 30
Leg presses
810x12
900x10
980x8
SLDL'S
245x10
265x10
275x8
cardio for 30 mins on treadmill at 10 degree incline at 10mph
Notes: went out to eat with some friends at pappadouxe or however you spell it and ate my ass off, i was full even after the shitty workout and cardio.
-
Bench is coming back around again. You ready to put in some work on that PR bro??
You got it in you man. drop the reps and watch those pounds climb.
-
Bench is coming back around again. You ready to put in some work on that PR bro??
You got it in you man. drop the reps and watch those pounds climb.
ya, i should have dropped the reps but i was still able to go up on weight for reps
Chest
H rolls
2 sets of 12 with 10lbs
Flat BB bench
135x5
225x4
275x12
285x10
295x8 got a spot on the 8th rep and got a lift off
315x2 really suprised i needed a spot on both, i went down really slow on the first rep b/c of my shoulder and i think that got me.
Incline DB presses
85x12
95x10
105x9 or 10 i cant remember
Flat DB flys
50x12
55x10
60x8
Incline Flys with cables
60x12
70x10
80x8
Notes: wasnt really feeling it today, shoulders didnt hurt but couldnt find a comfortable angle to bring the weight done on without my right shoulder feeling like it was grinding I wanted to go 315x3 and then go 330x1 but it didnt happen...got a fuked up toe infection kinda like a ingrown toe nail but on the side of the nail thats so fukin painful i cant sleep with covers on it so i didnt do calves today.
-
295x8's pretty damn beastly dude. you're progressing like crazy.
-
Hell yeah, nice work
295x8 is awesome. don't let three bills psych you out, you'll kill it next week.
-
thanks for the words of encouragement guys
-
Back and a little hams
Deads
135x5
225x4
375x11
425x7
465x5 FINALLY 3rd times a charm i guess, i was really suprised how easy the 5th rep was not that it was easy but you know.
Reverse grip pull downs on hammer strength machine
180x4
230x12 regripped at 10
250x10 regripped and paused at 8
270x8 regripped and paused at 5 last rep or two were pretty crappy
Lying ham curls
110x12
120x10
130x8
DB rows
95x12
105x10
115x8
Lat pulls
210x12
225x10
240x8
Notes:was gonna do pull overs but by the time i got around to them the gym was packed and i was tired so i took off, ill probably take a week off after this week to rest up a bit
-
Bi's and Tri's and just for magoo ARMS DAY BABY!!!!
DB hammer Curls
50x12
55x10
60x8 dropped to 40 and got 5 more; i think if my grip was stronger i could go up to the 65's
Standing Tricep ext with rope
160x12
180x10
200x6 paused and got 2 more dropped to 140 and got 4 more
DB incline curls
40x12
45x10
50x8 still pretty rough
Incline tricep ext. with camber bar
95x12
105x10
115x8 getting easier most of these reps were actual extensions rather than press like last week.
Preacher curls on machine
135x12
145x8 paused and got 2 more the second one almost didnt get up
155x6 paused and got 1 more tried for 2 but the second one wouldnt come up; dropped to 110 and got 3 more
Single arm reverse grip tricep ext.
50x15
70x12
70x12
Cardio: 30 mins on treadmill at 10 degree incline at 2.7 mph
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ok so ive been outta town went deep sea fishing and got probably the worst sunburn ive ever had but it was fun...before i left i did legs and a chest shoulder workout so here it is
Thursday
quads: wasnt feeling it that day but wanted to do something
20 rep squat sets
135x20
155x20
175x20
calf ext. on 45 degree incline
120x15
135x15
150x12
165x10
180x8 dropped to 135x5
sit ups 3 sets of 20
Chest and shoulders
H rolls 2 sets of 12 with 10lb db's
Flat BB bench
275x12
295x9 spot on 8 and rep 9 was a negative
305x6 spot on number 5 and 6 was a negative, i think i could have got 5 by myself but the spotter jumped in.
Incline Bench press on smith machine
225x12
245x10
265x8
Reverse db flys
40x15
45x12
50x10
Lateral raises on machine
115x12
125x10
135x8
DB flys
50x12
Incline DB flys
55x10
60x8
-
sick benching dude. big time.
-
I concur...
We could get you benching 365 very quickly if you're interested! ;D
Good work man...
8)
-
sick benching dude. big time.
thank you sir
I concur...
We could get you benching 365 very quickly if you're interested! ;D
Good work man...
8)
Thanks and yes plz i would love to put up 365 that means id probably be repping around 315 for 8 which was one of my goals when i started this log...that would be sweet ;D
Back
Deads
135x5
225x4
365x12: shit was cake ran through it without pausing or regripping
415x5: LOL i sat in a ready position for like 1 or 2 mins iono why couldnt get my mind right i guess, i think thats why this set sucked so bad
465x3: facking ish pretty heavy almost lost my grip on the way down on the 3rd rep
Reverse grip pull downs on hammer strength machine
200x12
230x10
250x8
DB rows
90x12
100x10
110x8
Lat pulls supersetted with standing pull overs
195x12
210x10
225x8
60x10x3
Notes: Shit first workout back from my week off and i was ready to go. Kinda disapointed with the deads but thats ok i actually felt my back muscles tiring out which i didnt feel before the break. Good pump weights went down on the reverse grips and the lat pulls but thats ok felt great.
-
Shoulders
H-rolls
2 sets of 12 with 10lbs
DB shoulder press
45x4
60x4
75x12
85x10
90x8: my form was a little off but felt pretty good
Reverse flys with DB
40x15
45x12
50x10
Lateral Raises on machine
115x12
125x10
135x8
Shrugs on smith machine
135x12
225x10
275x10
upright rows(partials only came up the the nipple area)
40x10
60x10
80x10 dropped to 40 and got 5 more
Notes: should have dont calves and abs but i need to study for a test i have later tonight. upright rows still felt weird on my shoulders but ehhh could have gone heavier but i dont think thats a good idea for me. Need to start kicking up my shoulder workouts I think about it and im still pushing the same DB's that i was about a yr ago my military press has gone up but not the DB's pissed me off when i really thought about it.
-
Upright rows can be a bitch on the shoulders...three ideas, 1 - change grip(wider/narrower), 2 - keep the bar as close as you can to the body, 3 - do them after shoulder press and before laterals/raises... ;)
it took me about 3 years to get these down correctly. now, they are a staple in all my shoulder routines and they don't bother my shoulders at all.
Want to bump up the DB military press?
Try this.
45x8
60x5
75x5
85x10
95x??
Really no reason to rep out the 75's, too much fatigue IMO.
Good luck, just my .02
8)
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Upright rows can be a bitch on the shoulders...three ideas, 1 - change grip(wider/narrower), 2 - keep the bar as close as you can to the body, 3 - do them after shoulder press and before laterals/raises... ;)
it took me about 3 years to get these down correctly. now, they are a staple in all my shoulder routines and they don't bother my shoulders at all.
Want to bump up the DB military press?
Try this.
45x8
60x5
75x5
85x10
95x??
Really no reason to rep out the 75's, too much fatigue IMO.
Good luck, just my .02
8)
Thanks for the advice ill try that next workout, ya used to even watching somebody do upright rows would hurt but my shoulders have gotten better.
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bi's and tri's
DB hammer curls
50x12
55x10
60x8
Standing Tricep ext with rope
160x12
180x10
200x6 paused for 5 secs and got 2 more dropped to 150 and got 5
DB incline curls
40x12
45x10
50x7
Incline tricep ext with camber bar
75x5
95x12
105x10
115x8 the last rep was more of a bnp.
Preacher curls on machine
125x12
135x10
145x8 dropped to 100 and got 5 more
Single arm reverse grip tricep ext.
50x15
70x10
80x8
Cardio: 30 mins on treadmill at 10 degree incline at 2.5mph
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Kinda got thrown off my routine with 4th of july and I my last test for my bachelors degree was last tuesday so last week was nothing more than a big party.
Chest: started with chest this week b/c i missed it last week. I actually did a leg workout last week but it was fairly crappy and not really worth mentioning
H rolls:
10x15
15x12
Flat BB bench press
135x5
225x4
275x11
295x8
315x4 got a spot on the 3rd(i think i could have got it) and the 4th
Incline DB presses: went straight into them no warm up or break
95x10
105x8
110x6
Seated Calf ext.
90x15
115x12
145x10
DB flys
55x12
60x10
65x8
Incline flys w/ cables
60x12
70x10
80x6 dropped to 50 and got 9 more
Cardio: 30 mins on treadmill at 10 degree incline at 2.5 mph
Notes: Somewhat saved my strength today so i could go a little heavier but after the 315 set my right shoulder didnt feel quite right so i backed off, my form and speed on lowering the weight today was pretty shitty. I think i could have gotten 6 or more with 315 if my form and speed had been better.
-
you're progressing crazy fast dude. damn. :o
-
Good work Tony.
8)
-
you're progressing crazy fast dude. damn. :o
Good work Tony.
8)
Thanks guys im glad i backed off from going heavier my right shoulder felt pretty sore and not in a good way.
Quads and Hams
Hack squats on 45 degree machine
90x6
180x12
230x10
270x8
320x6
Seated Leg curls
145x15
175x12
205x10
Leg extensions
145x12
160x10
175x8
Lying leg curls
110x12
125x10
135x8
Sit ups: 3 sets of 20
-
Bi's and Tri's
H rolls
2 sets of 12 with 10lbs
DB Hammer Curls
50x12
55x10
65x5 dropped to 60 and got 3 more
Standing Tricep ext with a rope
160x12
180x10 paused at 8 and got 2 more
200x8 paused at 6 and got 2 more
Incline DB curls
40x12
45x10 slight pause up top at 8
50x8 slight pause up top at 6
Reverse Grip tricep ext. single arm
70x12
80x10
90x8
Preacher curls on machine
130x12
140x10 paused at 8 and got 2 more
145x8 paused at 6 and got 2 more
Cardio: 30 mins at 10 degree incline at 2.5 mph
Notes: Shoulder is still pretty tender, elbows were pretty tender and stiff today so i didnt want to aggrevate them more by doing over head tricep ext.
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nice work man!
if your shoulder is bothering you..start doing alot of rehab and prehab during yoru workouts and even on your off days. go to youtube.com and look for band pull-aparts by the diesel crew and you'll find a GREAT vid on shoulder work. Does wonders for me!
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nice work man!
if your shoulder is bothering you..start doing alot of rehab and prehab during yoru workouts and even on your off days. go to youtube.com and look for band pull-aparts by the diesel crew and you'll find a GREAT vid on shoulder work. Does wonders for me!
will do brother thanks for the advice, those h rolls worked wonders for me but i think i went a little heavy for not benching in 2 weeks and i hurt something.
Shoulders
DB presses
75x6
85x6
95x4
95x5
Reverse flys with DB
40x12
45x10
50x8
Lat raises with DB
20x15x3
Shrugs
225x12
275x10
315x8
Notes: Wierd DBs and no half bench at this gym, pretty sure i could get 95's for 8 with the sets i did today at my regular gym. Lat raises I went light on b/c of my right shoulder is still a little tender and i was a tad hung over...gotta stop the drinking its killing the training
-
Back
DB rows
100x12
110x10
120x8
Lat pulls with hands shoulder with apart and palms facing each other
195x12
210x10
225x8
Standing calf ext
105x15
120x12
135x10
Seated rows with over/over grip
195x12
210x10
225x8
Standing Pull overs
60x12
70x10
80x8
Leg lifts
3 sets of 25
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faaaantastic, another guy that's gonna leave me way in the dust. yer a sunuvabitch, y'know that? >:(
8)
-
faaaantastic, another guy that's gonna leave me way in the dust. yer a sunuvabitch, y'know that? >:(
8)
LOL what you talking about willis? Im watching your log your making good progress.
-
Shoulders
H rolls
2 sets of 12 with 10lbs
Military press
135x5
185x6
195x6
205x5
225x4 got a spot on number 3 and 4 was pretty much a negative
Lat raises with DB's
20x15
25x12
30x10
Reverse flys on pec deck
90x15
110x12
130x12
150x10
Shrugs super setted with upright rows to the nipples
200x12
250x10
290x8
upright rows
65x10x3
Cardio
30 mins on elipitical
Notes: I brought down the volume quite a bit on my shoulders, I like that im going slightly heavier on the shoulder presses, ive never done 225 before so thats nice. It does feel kinda weird not doing as many exercises for shoulders though.
Shouklers especially my right felt pretty good during the workout i half expected my shoulders to give on the 225 set but they held up and felt fine. Its about an hour later or so now and my right shoulder is a tad bit tender but still feeling better than last week.
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quads and hams
Hack squats
90x5
180x12
230x10
270x8
360x4
SLDL's
135x4
225x12
245x10
265x8
285x6
Leg ext.
130x15
145x12
160x10
175x8
Cable Crunches
100x20
110x20x3
Notes: I tried to do seated leg curls but my right hamstring was balled up and cramping...Moved up a little on the Hacks my left knee felt a little pain at the top of the reps on the last set also went up on the SLDL's too heaviest ive gone on those felt pretty good too.
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Chest
Incline BB presses
135x5
185x4
225x12
245x10
265x8
Flat DB bench presses
65x5
95x12
100x10
105x8
Incline DB flys
40x12
45x10
50x8
Flys on pec deck
160x15
180x12
200x10
Cardio
20 mins on eliptical heart rate between 145 and 155
15 mins on treadmill at 10 degree incline and 2.5 mph heart rate between 130 and 140
Notes: Started with incline since flats seem to aggrivate my shoulder my spotter kept finger on the bar so im not sure what i would have got on my own set 1 and 2 were good but probably would have only got 5 or 6 on the 3rd set.
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Back
Rack pulls from below the knee
135x5
225x5
365x12
425x8
475x5
Reverse grip pull downs
230x12
250x10
270x8
DB rows
105x12
110x10
125x8
Lat pulls supersetted with pull overs
210x12
220x10
230x8
80x12
100x10
120x10
leg lifts
3 sets of 25
notes: first time doing rack pulls and i gotta say they suck ass, form was off and my shoes werent right for deads or rack pulls.
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hahah rack pull rock and you have good numbers on them man! NICE WORK!
you're right though..if your form or shoes aren't good for pulling it does have an effect..
CHUCK T'S BABY!
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Back
Rack pulls from below the knee
135x5
225x5
365x12
425x8
475x5
Reverse grip pull downs
230x12
250x10
270x8
DB rows
105x12
110x10
125x8
Lat pulls supersetted with pull overs
210x12
220x10
230x8
80x12
100x10
120x10
leg lifts
3 sets of 25
notes: first time doing rack pulls and i gotta say they suck ass, form was off and my shoes werent right for deads or rack pulls.
I like this layout!
I pull in socks!
Great work!
8)
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LOL thanks guys, ya i got a new pair of nike's and they have alot of cushion which any other day actually feels pretty good. They feel like they shift and my feet slide a little though when i was doing the rack pulls.
Arms
DB Hammer Curls
50x12
55x10
60x8
Standing tricep ext with rope
130x15
140x12
150x10
DB incline curls
40x12
45x8
45x8
Close grip bench presses on smith machine
185x12
205x10
225x8
Standing camber bar curls on cable machine
130x12
140x10
150x8
Reverse grip tricep ext.
60x15
80x10
90x8
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LOL thanks guys, ya i got a new pair of nike's and they have alot of cushion which any other day actually feels pretty good. They feel like they shift and my feet slide a little though when i was doing the rack pulls.
I had this same problem when i used to squat and dead lift with tennis shoes.
I wear some old flat soled Adidas' that are similar to chuck taylors.
http://www.dickssportinggoods.com/product/index.jsp?productId=97783
8)
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I had this same problem when i used to squat and dead lift with tennis shoes.
I wear some old flat soled Adidas' that are similar to chuck taylors.
http://www.dickssportinggoods.com/product/index.jsp?productId=97783
8)
LOL i went back to my old lifting shoes that are probably 10 yrs old but shit they are great for deads and squats...but im gonna need some new ones soon, they look like they are on their last leg.
Back
Deads
135x5
225x5
365x12
425x8
465x5: straight through no stop to regrip or nathin...gonna bump up to 475 or 85 next workout hope to be at 495x5 within a month.
Reverse Grip Pull downs on hammer strength machine.
230x12
250x10
270x8: could have gone heavier but my shoulder was feeling pretty uneasy so i didnt want to push it.
Seated Cable Rows
220x12
230x10
240x8
Standing pull overs
60x15
70x12
80x10
T bar rows with chest pad
70x12
90x10
115x8 dropped to 90x3
leg raises
3 sets of 25
Notes: Felt pretty good the 465 was suprisingly easier, not that it was easy. My right shoulder is acting up pretty bad, anything with my hands above my head caused some pain in it. I did a little bit of rehab this afternoon and did internal/external rotations before the workout but half way through it was hurting again. Might have to take a little break to let it heal up i might do legs tomorrow to give it another days break and see how it feels friday.
-
Legs
Hack Squats
90x5
180x12
230x10
270x8
SLDL's
135x5
245x12
275x10
295x8: new PR and it felt pretty good, definitely good have gone 315 but probably only got 6.
Calf ext. on 45 degree sled
120x15
135x12
150x10
Leg ext.
130x12
150x10
170x8
Leg curls
115x12
125x10
135x8
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AHHH im back, not really just getting back into it my shoulder is still a tad tender so going lighter and using less volume
Incline BB press
135x5
185x12
205x10
225x8
FLat BB press
225x12
245x10
265x7 spot on the last 2
felt a little pain on the top of my shoulder in front...if i made my shoulder worse im gonna kick my own ass
Standing calf ext.
105x12
120x10
135x10
150x8
Cardio
30 mins on treadmill at 8.5 incline and 2.5 mph
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Just a little advice...
I've had shoulder issues for years.
The best way to get rid of them is to stop all pressing sets 3 reps short of failure for a while.
it's always the last few reps that jacked up my shoulders.
just my .02
Glad to see you back!
8)
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Just a little advice...
I've had shoulder issues for years.
The best way to get rid of them is to stop all pressing sets 3 reps short of failure for a while.
it's always the last few reps that jacked up my shoulders.
just my .02
Glad to see you back!
8)
thank you sir
i think ill take that advice i was fine until that last 2 or 3 reps on the last set of flats, did some manual labor today with a friend of mine which im sure wont help at all but it was a little sore this morning.
-
Back
BB rows
225x10x3
Seated cable rows
180x12
195x10
210x8
Cardio: 30 mins of treadmill at 10 degree incline at 2.5mph
Notes: i think im gonna try and cut out all movements where my hands are overhead for a while till my shoulder heals up. Those bb rows almost killed me shit i was dizzy after each set, lol i havent done them in so long that i forgot how much i hated them.
-
Alright been back in the gym for a few weeks now nothing great just kinda getting back into it my shoulder seems to have good days and bad but all in all seems to be getting better.
Legs
squats
135x5
225x3
285x12
305x10
325x8
Lying leg curls
100x12
110x10
120x8
Calf extensions on leg press sled
270x15
360x12
450x10
450x10
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arms
hammer curls
50x12
55x10
60x8
Overhead Db extensions
100x12
110x10
120x8
Incline Db curls
37.5x12
42.5x10
47.5x8
Standing tricep extension with rope
160x12
180x10
200x9
Standing BB curls on cable machine
120x12
150x10
170x8
Reverse grip tricep extensions
120x15
150x12
170x10
forearm curls behind the back
70x12x3
cardio
30 mins on stairmaster at level 6
Notes: joints where a little tender might be the cold weather.
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those rack pulls are damn good dude. getting the bar from just under the knee to over it is easily the hardest part of the pull for most people.
-
those rack pulls are damn good dude. getting the bar from just under the knee to over it is easily the hardest part of the pull for most people.
thanks bro those where from before i screwed up my shoulder though but im slowly working but up
Back
Deads
135x5
225x3
375x12
415x8
455x3
Reverse Grip Pull Downs on hammer strength machine
140x5
180x12
210x10
230x7
DB rows
95x12
105x10
115x8
DB pullovers
85x12
95x12
Notes
Last set of deads I kinda got rushed into b/c there where ppl waiting on the power rack the 3rd rep of the last set was shitty form and barely got it up almost lost my balance...DB rows seem really weird last work out i couldnt get over 110 and that was rough but the work out before that i got up to 115 for a not so rough 8 iono.
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chest
Incline DB presses
55x5
75x5
100x12
110x9
115x8
body weight dips
12
10
12
Attempted cable flys but my shoulders didnt feel good
cardio
20 mins on stair master at level 6
did a little abs and tried cable flys again
70x15
80x12
90x7 dropped to 60x5
Notes
Right shoulder felt really shakey on the first set of inclines felt better on the last two. Both shoulders kinda hurt on the first attempt on flys i think i might have tweaked my left trap last back day and it effects my left shoulder...gonna get a massage and see if that helps
-
strong as fuck in here tony! Numbers are looking good! 8)
-
fucking hell tony. you're just mocking how poorly my workouts have been. >:(
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strong as fuck in here tony! Numbers are looking good! 8)
thank you sir hopefully ill be back to 100% in a little while.
fucking hell tony. you're just mocking how poorly my workouts have been. >:(
LOL what you talking about man ive been watching your numbers your way up from a few months ago.
Bis and Tris
hammer curls with DB
50x12
55x10
65x8 thought id go for it form was a little bad on the last rep or two but still all in all not bad at all.
Overhead tricep ext with DB
100x12
110x10
120x10 either gonna have to go to barbells or go to another gym b/c thats as high as this gym goes wooohooooo.
DB incline curls
37.5x12
42.5x10
50x8 had a decent break between the 2nd and 3rd sets cause i was talking to a friend and took two slight second or two pauses during the set...ehh still heavier i guess.
Standing tricep ext with rope
160x12
180x10
200x8 dropped to160 got 5 more
One arm preacher curls with DB
30x12
35x10
40x8
Reverse grip tricep ext.
120x15
150x12
170x10
behind the back forearm curls
70x15
80x12
90x10
cardio
30 mins of stairmaster 20 at level 6 and 10 at level 7
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back
deads
135x5
225x5
375x12
415x8
455x3
Reverse grip pull downs
180x12
210x10
230x8
DB rows
95x12
110x10
120x12
Pull overs with DB
90x12
100x10
Notes: Deads have hit a sticking point i think im going to either take a break from them for a little while or hit rack pulls up for a month or so. I think ive figured out the DB rows and why my weights go up and down. I tried a wider base today with the db in the middle of my base foot and the bench where ive sometimes had the dumbell right inside of my base foot b/c i didnt put my foot out far enough.
-
shoulders: It was supposed to be chest day but my right shoulder seemed a little shakey so i did shoulders...lol does that sound weird?
Shoulder press on machine
125x12
140x12
155x10
170x8
Lateral raises
20x12
25x10
30x8
Single are reverse flys with cable
10x12
12.5x10
15x8
shrugs on smith machine
225x12
315x10
365x7 dropped to 225 got 10 more
Calve extension on leg press sled
270 to failure im not sure how many
360 " "
450x12
540x10
Cardio
20 mins on treadmill at 10 degree incline at 2.5 mph
30 mins on stairmaster 20 at level 6 and 10 at level 7
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Chest
incline DB presses
50x5
75x5
100x12
110x10
120xfailure: I grabed some dude and he kept his hands on my elbows the entire time so i just repped out i think it was like 9 or 10
Dips on machine leaning forward
stackx10
stackx12
stackx12
Bench on a machine
160x20
180x18
200x15
Notes: shoulder felt a little better but still a little sore I tried to do flys on a cable machine but one side was fuked up and felt like it was dragging on something.
-
arms
DB hammer curls
55x12
60x10
65x8 had to stop and regrip at 6
Overhead DB extensions
105x12
115x10
120x8
Incline DB curls
40x12
45x10
50x6 dropped to 35x3
Standing Tricep ext. with rope
160x12
180x10
200x8 dropped to 150x5
One arm preacher curls with DB
30x12
35x10
40x4 dropped to 20x5
Reverse grip tricep ext.
140x15
150x12
160x10
Behind the back forearm curls supersetted with holding plates with pinch grip
70x12x3
25x45 secs
35x30 secs
35x30 secs
Notes: wasnt quite as strong as my last arm workout but went up in weight on some earlier sets. I liked the static holds with the plates I think im gonna add those in for my grip strength.
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Back
DB rows
100x12
110x10
120x10
Reverse grip pull downs
195x12
210x9
225x8
Hammer strength Rows
180x12
230x10
270x8
320x6
Pull Overs
90x12
100x10
105x8
Cardio
20 mins stairmaster at level 6 and 20 mins at 12 degree incline at 2.5 mph
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Chest:
Incline DB press
50x10
70x8
100x12
110x10
120x8 got the slightest spot on the last rep
Dips on machine leaning forward with the handles out wide
stackx12x3
Cable flys
70x12
80x10
90x8
Calf extensions on leg press sled
360x15
450x12
540x10
590x10
Planks
3x1 minute
Cardio
20 mins on stairmaster at level 6
Notes: Took the entire day off yesterday no cardio no nothing ive been in the gym everyday for the last 3 weeks probably doing cardio or lifting.
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Nice log, Tony. Havent looked in a while but things seem to be going very well.
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Nice log, Tony. Havent looked in a while but things seem to be going very well.
thanks bro i havent been as consistent with logging in my work outs mainly b/c i havent been doing much worth writing about but im gonna try and log every work out now.
Internal/External Rotations
25x20x3 for int/ext
H-Rolls
5x15x3
Chest:
Incline DB presses
100x12
110x10
120x8
Cable flys bent over
60x15
70x12
80x10
Cardio: 30 mins on treadmill at 10 degree incline at 2.5 mph
Notes: Took a few days off for Christmas and my shoulder began to hurt a little bit i have no idea why. I made sure to really warm up my shoulder today and there wasnt much pain during my short workout but i did notice a little bit of weakness on the arm. Now that im writing this there is a little bit of pain im gonna try ibuprofen and ice to help it.
Im really gonna try and lose about 15-20 lbs and lean out a bit even if it means losing a little bit of strength for a little while. I always start to diet and quit when i see my lifts suffer but im tired of being a fat ass and im going to stick to it this time.
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Back
Internal/external rotations
25x20x2
H rolls
5x15x3
Deadlifts
225x8
365x8
405x6
455x4
Reverse grip pull downs on hammer strength machine
180x12
210x10
230x8
DB rows
100x12
110x10
120x8
Pull overs with DB
85x12
95x10
Notes: went a little lower on reps for the first 2 work sets to try and get 5 on the last set with 455 wasnt able to get 5 but 4 is more than ive gotten in some time so i guess thats a good thing. Slapped some bengay on my shoulder and took advil before my workout and it seemed to help my shoulder a little maybe hopefully doing shoulder rehab before every workout will help.
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nasty pulls dude. great work. 8)
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nasty pulls dude. great work. 8)
thanks bro still not what they where before i took my break but getting better slightly
Shoulders
Internal/External Rotations
25x20x3
H-Rolls
5x15x3
Shoulder press on Machine
90x8
140x12
155x10
170x8
Lateral raises with cable behind the back
25x12
30x10
35x8
Reverse flys with DB
35x12
40x10
40x10
Shrugs on Smith machine
225x12
315x10
365x8
Forearm curls with barbell on knees supersetted with clamp grip static holds
85x12
95x10
95x10
2 tens to failure
35xfailure
35xfailure
usually around 30 secs or so the 2 tens where to light
Notes: HOLY CRAP there was almost no pain in my shoulder when doing the H-rolls which hasnt happened in forever. Ive been taking advil a few times but didnt take any today so maybe the int/ext rotations are helping. I was going to try to get back to DB shoulder presses and go lite but the gym was packed today so maybe next shoulder day especially if my shoulder is feeling as good as it was today.
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Bi's and tris's
DB hammer curls
55x12
60x10
65x8
Incline skull crushers
iono how heavy the bar is so this is just weight in plates
50x12
70x10
90x8 had a friend spot me
Incline DB curls
40x12
45x10
50x7 dropped to 35 and got 5 more
Standing Tricep extensions with rope
160x12
180x10
200x8
Single arm db preacher curls
30x12
35x10
Reverse grip tricep extensions
130x15
160x12
180x10
20 mins on treadmill walking
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Chest
H-Rolls
5x15x2
Incline DB press
50x8
70x5
100x12
110x10
120x8
Cable flys bent over
70x12
80x10
90x8
Dips on machine
stackx12x3
Notes: Was in a rush today so i didnt get to do the ext/int rotations shoulder felt ok not great not bad. If i had a spotter i would have went for another rep or two of forced reps on the last set of inclines but i guess next workout. Im going to try and work my way to 10 unassisted reps and then bump up to the 125's.
-
shoulders
int/ext rotations
25x20x3
H-rolls
5x15x3
Shoulder press on machine
140x12
155x10
170x8
Reverse flys with db
30x12 dropped to 20x5
35x10 " "
40x8 " "
Behind the back lateral raises with cable
30x12
35x10
40x8
Shrugs with DB
100x12
110x10
120x8
Cardio
eliptical: 30 mins
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Back
Deads
135x8
225x5
365x10
405x6
405x6
Reverse grip pull downs on hammer strength
200x12
220x10
240x8 got a spot on the last one or two
DB rows
100x12
110x10
120x8
DB pull overs
90x12
100x10
Notes: WTF??? my strength is going to shit, my form was off on the deads i know that much but still. I am dieting but only for about a week now so i seriously doubt thats the cause of it. ??? Im fuking lost
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yeah muhfugger! feel the pain of having your deadlift fall apart! >:(
just stop worrying about going all-out on it for a little while.
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yeah muhfugger! feel the pain of having your deadlift fall apart! >:(
just stop worrying about going all-out on it for a little while.
ya i think im gonna do that for a little bit on all my workouts and let my joints have a break for a while.
Legs
Hack squats on sled: weight in plates
180x12
230x10
270x8
Short breaks between sets and feet close together
Lying ham curls
120x12
130x10
140x8
Leg ext.
130x12
160x10
190x8
Standing calf ext on smith, feet elevated
135x15
225x10
275x8
315x7 dropped to 135x10
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still been working out just forgetting to log them in...
Shoulders
H rolls
5x15
10x15x2
shoulder presses on hammer strength machine
260x12
280x10
310x8
The resistance on this machine is pretty weak its no where near what the weight says.
Single arm Reverse flys with cables
25x12
30x10
35x8
Lateral raises on machine
105x12
120x10
135x8
Shrugs with db
100x12
110x10
120x8
Notes: Elbows where tender tonight for some reason, my shoulder is feeling better and better but still noticeable weaker than the other one. Ive been taking ibuprofen pretty regular for a little while now and it really seems to help.
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Have you been to physical therapy? Maybe you talked about it pages ago, not sure but just taking advil doesn't seem like a longterm answer.
Also if it is tendon pain you may look into MSM which is a natural sulfur. Sulfur acts as an anti-inflammatory and is much safer long-term then advil...actually very good for you cells. Also are you taking gloucosamine (if you are make sure it is glucosamine sulfate or n-acetyl glucosamine and not glucosamine HCL as they act differently in the body and HCL breaks down much faster), if it is a cartilage issue this could help. You can find a product with both Glucosamine and MSM but genereally you would want to add a straight MSM and get 4000-mgs for a few days....
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Have you been to physical therapy? Maybe you talked about it pages ago, not sure but just taking advil doesn't seem like a longterm answer.
Also if it is tendon pain you may look into MSM which is a natural sulfur. Sulfur acts as an anti-inflammatory and is much safer long-term then advil...actually very good for you cells. Also are you taking gloucosamine (if you are make sure it is glucosamine sulfate or n-acetyl glucosamine and not glucosamine HCL as they act differently in the body and HCL breaks down much faster), if it is a cartilage issue this could help. You can find a product with both Glucosamine and MSM but genereally you would want to add a straight MSM and get 4000-mgs for a few days....
Good advice. Ibuprofen has also been shown to hinder your ability to recover properly from muscle injuries. I do not use ibuprofen after an injury unless the swelling is ridiculous. Only vics and percs. :D
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Have you been to physical therapy? Maybe you talked about it pages ago, not sure but just taking advil doesn't seem like a longterm answer.
Also if it is tendon pain you may look into MSM which is a natural sulfur. Sulfur acts as an anti-inflammatory and is much safer long-term then advil...actually very good for you cells. Also are you taking gloucosamine (if you are make sure it is glucosamine sulfate or n-acetyl glucosamine and not glucosamine HCL as they act differently in the body and HCL breaks down much faster), if it is a cartilage issue this could help. You can find a product with both Glucosamine and MSM but genereally you would want to add a straight MSM and get 4000-mgs for a few days....
WOW :o never knew that much about glucosamine and such thanks for the advice. I just graduated from college not to long ago and am still looking for a career, i work as a project manager for a custom home builder/remodeler right now and i dont have any insurance so i havent got it looked at yet but havent done anything except rest it and internal/external rotations and basic rehab stuff ive found on the internet stretches and basic movements. Ya ive been kinda worried about taking advil as much as i have Ill take your advice with the glucosamine and msm and cut the advil.
Thanks beast :D
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Good advice. Ibuprofen has also been shown to hinder your ability to recover properly from muscle injuries. I do not use ibuprofen after an injury unless the swelling is ridiculous. Only vics and percs. :D
Luckily ive never really been injured seriously enough to warrent pain killers ive actually never taken any prescription pain killers even back in the day when i was younger are they really that much better?
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Legs
Leg presses
270x8
540x12
630x10
710x8
900x6
Lying ham curls
100x12
120x10
130x8
Leg ext.
130x12
160x10
180x8
Seated donkey calf raises i guess is what i would call this thing :P
70x15
115x12
160x10
185x8
210x6
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of course :) if you have supplement questions I have a ton of info in this head so just let me know!
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Luckily ive never really been injured seriously enough to warrent pain killers ive actually never taken any prescription pain killers even back in the day when i was younger are they really that much better?
Its not that they are "good for you" they just dont reduce inflammation. Inflammation is necessary for repair (though too much can actually do the opposite). If all you have is pain with no visilble swelling then Ibuprofen is not typically the best remedy. It works well but something like Aleve would be better IMO. Use ice to reduce swelling if necessary.
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Its not that they are "good for you" they just dont reduce inflammation. Inflammation is necessary for repair (though too much can actually do the opposite). If all you have is pain with no visilble swelling then Ibuprofen is not typically the best remedy. It works well but something like Aleve would be better IMO. Use ice to reduce swelling if necessary.
hmmm there isnt visible swelling but there is slight pain when i push or massage the AC joint.
Arms
Hammer curls with DB
55x12
60x10
65x8 dropped to 45x5
Standing tricep ext with rope
160x12
180x10
200x8
Single arm preacher curls on machine
40x12
50x10
60x8
Decline DB curls
30x12
35x10
37.2x8
Dips with machine
stackx12x3 30sec rests
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Chest
Internal/external rotations
Inclind DB presses
45x8
75x8
100x12
110x10
120x8
Dips Bodyweight with legs straight hanging down
3 sets of 15 little rest
Cable flys
70x12
80x9
80x8
cardio
Treadmill on 10 degree incline at 2.5 mph for 30 mins
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your progress is just hilarious dude. it's like every week you're a little stronger than before.
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your progress is just hilarious dude. it's like every week you're a little stronger than before.
thanks bro
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back
DB rows
105x12
115x10
120x10
Rows on hammer strength machine
180x15
230x12
270x8
320x6
Reverse grip pull downs on hammer strength machine
180x12
230x9
230x8
Standing calf extensions on smith machine
135x15
225x12
275x10
315x8 dropped to 225x10
Notes: changed it up a bit taking a break from deads for a while and am gonna concentrate on rowing.
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shoulders
Shoulder press on machine
140x12
155x10
170x8
Behind the back lateral raises with cables
25x12
30x10
35x9
shrugs on smith machine(counter weighted)
225x12
275x10
315x8
405x6 dropped to 225x10
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Legs
Leg press
270x8
540x8
720x12
810x10
900x8
990x6
Lying leg curls
100x12
120x10
140x6 dropped to 120x2
Calf ext. on 45 degree machine toes pointed out.
70x15
100x12
115x10
130x8
150x8 toes straight on this set
Notes: I always thought that toes pointed out for calf raises worked the inside of the calf and toes pointed in worked the outside of the calf but for some reason for me it seems to be opposite, iono? Didnt do leg ext. today my legs where pretty fried and my knees where still a little stiff.
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Arms
Hrolls
5x15x3
Hammer curls with DB
55x12
60x10
70x6 dropped to 55x5
tricep pushdowns with lat bar
100x12
120x10
140x8
Didnt feel to good first time really trying these and the cable is a thin piece of cable rapped in rubber about an inch wide that felt like it was sawing my neck in two and the cable sits about eye level for me(i know im a short fuker) so i cant see really being able to get up to a good weight and still getting it down into position.
Single arm preacher curls on machine
45x12
60x10
70x5 dropped to 50x3
Close grip bench press on machine(got a camber bar for cables and put it across the handles)
200x12
230x10
250x8
Felt great i saw a guy doing this tonight and thought id give it a try only problem is that the weight only goes up to 250.
Incline DB curls
35x12
40x10
45x8
Reverse grip tricep ext.
120x15
150x12
170x10
DB wrist curls
35x12
40x10
45x8
Notes: YEEEAAAAA went through the entire workout without any elbow pain. I like the close grips with the machine i think ill keep that and try and find a way to make the pushdowns work as well. I was going to do cardio and i really needed too as i havent done any in about a week or so but my mp3 player was out of batteries so SHAFT.
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Chest
Incline press on hammer strength machine plate loaded
180x12
230x10
270x8
Flys
60x12
70x10
80x8
Bench press on machine
250x12x4
Notes: shoulder didnt feel good at all today started warming up with DBs but felt like it wasnt worth the risk of going with them so i went with the HS machine.
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have you tried the msm?
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have you tried the msm?
:-[ noooo, im going to the store tonight to get some groceries so im gonna pick some up then you think regular brand you would pick up at kroger would be ok or would you recommend a certain brand?
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that should be ok
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ok got the glucosamine and msm but im an idiot and got the hcl i still need to go get msm by itself and when i do that ill get the other form of glucosamine and give this to my mom b/c she uses it for her RA.
Back
DB rows
100x10
115x10
120x10
High rows on hammer strength machine
180x12
220x10
270x8
Calf ext on leg press machine
130x15
170x15
210x12
250x10
290x10
Seated cable rows
195x12
225x10
240x8
Notes: not the best work out tried to limit exercises that might hurt my shoulder
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Shoulders
Shoulder press on hammer strength - weight stack
280x12
300x10
310x12
Lateral raises with DB
15x20
20x15
25x12
Rows with external rotation
20x15
25x12
30x10
Legs
Leg press
270x6
540x6
810x12
900x10
990x7
Lying ham curls
100x12
120x10
140x8
Leg ext
100x15
130x12
160x10
Calf ext 45 degree angle toes pointed in
105x15
120x12
135x10
150x10 toes pointed straight for this set.
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Arms
Hammer curls w/ DB strict form
55x12
60x10
65x8
Standing Tricep Ext with rope
160x12
180x10
200x8 dropped to 160x5
Single arm preacher curls on machine
50x12
60x10
70x5 dropped to 50x5
Close grip bench presses on machine
250x12x3 (250 is as high as it goes but damn it was actually pretty heavy tonight for some reason)
Incline DB curls
35x12
40x10
45x8
Reverse grip tricep ext.
140x15
160x12
180x8
Reverse grip forearm curls
30x12x3
cardio
30 mins on stairmaster at level 6
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chest
Incline bench on hammer strength machine plate loaded
90x8
230x12
270x10
310x5 dropped to 180x5
Cable Flys
80x12
90x10
100x8
Dips feet straight
15x3 sets
Notes: Shoulder felt pretty good but i took some advil before i went and worked out. I probably could have gotten away with DB's but figured I would not push it and send my shoulder back into pain for tonight. Usually a little bit of pain at the end of the fly motion the last 2 or 3 inches where my hands are coming together and there wasnt much pain tonight still sucks ass to not be able to bench though.
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get that shoulder fixed! It just makes me nervous that you are going to make it worse by not taking care of it.
here is a great video
Sweet ASSSSS ;)
at the rate your going your gonna pass me up in a few weeks.
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shit that wasn't the video i meant to post and I just saw it now...ugh I am going to delete it. I might love self promotion but not that much!
this is the video I meant to post I just didn't check it after
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shit that wasn't the video i meant to post and I just saw it now...ugh I am going to delete it. I might love self promotion but not that much!
this is the video I meant to post I just didn't check it after
LOL thats alright now when i post on my thread i can see your vid its win win...hhahaha poor little fella serves his foot right though trying to horn in on his bone...little bastard
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Im sure you did ::)
this isnt the board for trolling bro and especially not on my thread i havent had a negative comment on here and would like to keep it that way unless you have something to say about my training.
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Back
BB rows over hand grip
45x8
135x6
185x12
205x10
225x8
DB rows
100x12
110x10
120x10
Sit ups
3 sets of 20 reps
Reverse grip pull downs on lat pull station supersetted with standing pull overs with cable
185x12
200x10
215x8
60x10x3
Cardio
20 mins on treadmill at 10 degree incline at 2.5 mph
Notes: pretty embarressed about the weight on the bb rows Ive never been strong with those but still crappy. As always i forget how hard they are in general cardio wise made me realize im in horrible shape fitness wise and really need to step up the cardio i can get out of breath so easy these days its stupid.
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Chest
DB incline press
35x8
65x6
100x12
110x10
120x6 crappy form here i was shooting for 8 but my form was off.
Cable flies on free motion machine
80x12
90x10
100x8
Notes: CRAP i forgot to do calves...Shoulder felt pretty good tonight i think limiting the DB's seemed to help i think im going to go with machines for a while and see if it helps I went to do dips but shoulder didnt feel right so i stopped.
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Shoulders
Shoulder press on machine
145x12
160x10
175x8
Lateral raises with DB
20x15
25x12
30x10
Single arm reverse flys with cables
10x15
12.5x12
15x10
Shoulder raises with palms up on cables
25x15
35x15
45x15
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did 30 mins of stairmaster yesterday at level 6
Arms
Incline DB curls
40x12
45x10
50x8 last 3 where rest pause
Overhead tricep ext with cable/rope
140x15
160x12
190x10
Single arm preacher curls on machine
50x12
60x10
70x8
Close grip bench presses on machine
210x12
230x12
250x12
Hammer curls with DB
45x12
50x10
55x8
Reverse grip tricep ext.
140x15
160x12
180x10
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Legs
Hack squats on 45 degree angle sled
90x8
180x12
270x10
320x6
Calf ext on leg press sled
360x15
450x12
540x10
540x10
lying ham curls
100x12
115x10
130x8
Cardio: 36 mins divided into 6 mins of running followed by 2 mins of walking sets
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Back
BB rows
135x5
135x5
205x12
225x10
245x8
DB rows
100x12
110x10
120x10
Underhand grip pulldowns supersetted with pullovers on machine
180x12
195x10
210x8
60x10x3
Notes: BB rows felt better today my form was alot better this time around.
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Shoulders
Shoulder press on hammer strength machine/stack
270x12
290x10
310x10
Lateral raises with DB
25x12
30x10
35x10
Reverse flys with cables single arm
15x12
20x12
25x12
Shoulder raises with cables
40x12
45x10
50x8
Shrugs on smith
225x12
275x10
315x8
405x5
Cardio
30 mins on stairmaster at level 6
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Chest
Incline bench on hammer strength plate loaded machine
90x8
180x12
230x10
270x8
290x6
Cable flys
80x12
90x10
100x8
Incline sit ups
3 sets of 20
-
Arms
Hammer curls with DB
60x10
65x8
70x6
Close grip bench on machine
205x12
220x10
235x10
Incline Db curls
35x12
40x10
45x8
Standing tricep ext with rope
160x12
180x10
200x8
Single arm preacher curls with db
25x12
30x10
35x8
Reverse grip tricep ext
130x15
160x12
180x10
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Back
BB rows
135x6
135x5
215x12
235x10
255x8 slight pause at 5
Cable rows
190x12
220x10
240x8
Pretty tired tonight but i felt like i got a good workout even though i cut the work out a little short.
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Chest
Internal/External Rotations
30lbs for the internal and 25 for the external 2 sets of 20 for each.
Incline Hammer strength press plate loaded
90x8
180x8
230x12
270x10
320x9.5 went for the 10th one and definitly could have gotten it but my shoulder kinda slipped out of form and didnt feel like pushing it. This was a different machine then i normally use this one sits you straight up where as the other one youre at a slight angle.
Cable Flys
90x12
100x10
110x4 dropped to 100x3
sit ups on incline
3 sets of 20
Dips
2 sets of 12
Cardio
30 mins on stairmaster at level 6 about 300 calories.
Notes: I did a set of incline BB presses with 135 just b/c i wanted to see how it felt and it was real busy tonight. It felt pretty good my range of motion is coming back i can actually touch the bar to my chest now with only a little discomfort.
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Shoulders
Shoulder press on HS machine
270x12
290x10
310x8
Lateral raises with DB
22.5x15
27.5x12
32.5x10
Single arm reverse flys
20x15
25x12
30x10
Shrugs on smith
275x12
315x10
365x8
Shoulder raises with db palms up
20x12
25x12
30x10
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Legs
Hack squats on machine plate loaded
270x12
450x10
630x8 hands on knees last rep or two at the very bottom :-[ i always hate doing that shit but i would have definitly got stuck down there otherwise.
Calf ext on leg press sled
360x15
450x12
540x10
630x8
630x10
Lying ham curls
110x12
120x10
130x8
Leg ext
130x12
160x10
180x8
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Chest
Incline press on plate loaded hammer strength
90x8
180x6
250x12
290x10
320x8
360x6 had a spot on this set
Flys on pec deck
90x8
100x12
120x12
140x10
Standing calf raises on smith
135x12
225x12
315x10
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shoulders
shoulder press on hammer strength machine stack
100x8
140x6
270x12
290x10
310x8
Lateral raises with db
25x12
30x10
35x8
Shoulder raises w/palms up
40x12
50x10
60x8
Shrugs
135x8
225x15
275x12
315x10
Cardio
25 mins of jogging/walking
Notes: I used a little different form with the shrugs, instead of my arms straight elbows locked they where slighty flared out to the side and slightly bent it felt pretty good. Took out the reverse flys b/c i think the overhand bb rows do a good job of hitting them and the flys movement causes a little discomfort.
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Back
BB rows
45x8
135x6
225x12
245x10
255x8
Cable rows
205x12
225x10
245x8
Pull ups
overhandx8
neutralx7
overhandx6/neutralx4
Pullovers
80x12
90x10
Situps supersetted with wrist curls
20x3 sets
55x15x3
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Good job maintaining consistency with your training Tony, that's one of the hardest parts! 8)
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Good job maintaining consistency with your training Tony, that's one of the hardest parts! 8)
Thanks rip it was a little tough there for a while with not making any gains and my shoulder but i think ive found exercises i can live with and im now ready to start making gains again.
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Legs
Standing hack squats on machine feet close together
90x8
270x15
450x12
630x8 pretty rough on this set
Leg curls
115x12
130x10
140x8
Calf ext on leg press machine stack loaded(to lazy to load up plates ;D)
130x15
170x12
205x10
235x10
Leg ext.
145x12
175x10
205x8
Cardio
30 mins on treadmill at 10 degree incline at 2.5 mph
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Arms
Hammer curls Db
55x12
60x10
65x8
Close grip bench press on machine
210x12
220x10
230x8
Incline Db curls
35x12
40x10
45x8
Standing tricep ext with rope
160x12
180x10
200x10
Single arm preacher curl on machine
45x12
50x10
60x8 negatives on last 2 reps
Reverse grip tricep ext.
130x15
160x12
180x10
Forearm curls
65x15
75x12
85x10
planks
3x1 min
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Chest
Incline HS press plate loaded
90x6
180x6
270x12
320x10
360x7 went for 8 and failed
Cable flys
80x12
90x10
100x8
Notes: Worked all day and didnt eat much, i had the shakes tonight for some reason probably b/c i hadnt ate much was supposed to do cardio and calfs tonight but i blew them off i tried flat bench on a machine and it didnt feel good so i just said screw it.
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Shoulders
Shoulder press on smith machine counter weighted
135x8
185x12
205x10
225x8
Lateral Raises with Db
25x15
30x12
35x10
Shoulder raises with palms up DB's
25x15
30x12
35x10
Shrugs on smith
135x8
315x12
365x10
405x6
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Back
Deads
135x8
225x5
315x12
365x10
405x8
Seated cable rows
210x12
225x10
240x8
Pull ups
overhandx8
neutralx8
overhandx8
Pullovers
85x12
90x10
Notes: First time for deads in a few months weight seemed pretty light all in all after the 365 set i really wanted to try a single of 495 but figured id put it off for a week or so. Pull ups felt ok a little rough on the shoulder the first set but by the third felt good.
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When can we expect your pullup contest entry? ;D
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When can we expect your pullup contest entry? ;D
LOL im gonna enter after seeing walls vid i know i wont win but hey its all in fun Ill try and get one early next week or maybe this weekend. dont expect more the 15 or so and thats if im lucky.
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LOL im gonna enter after seeing walls vid i know i wont win but hey its all in fun Ill try and get one early next week or maybe this weekend. dont expect more the 15 or so and thats if im lucky.
Its all good. You stand to win something being as only a few people are entering. Good Luck!
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Its all good. You stand to win something being as only a few people are entering. Good Luck!
ya im looking forward to it, thanks brosky
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Legs
Hacks squats on machine
270x8
360x12
450x10
540x8
Leg ext.
140x12
175x10
205x8
Lying leg curls
125x12
135x10
145x8
Calf ext on leg press machine
230x12
270x10
3100x8
Cardio
30 mins on stairmaster at level 9
Crunchs
4 sets of 20
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Arms
Db hammer curls
60x12
65x10
70x8 not the best form
Standing tricep ext. with rope
160x12
180x10
200x8
Db incline curls
35x12
40x10
47.2x8
Close grip bench on machine
210x12
220x12
230x12
Single arm preacher curl on machine
45x12
50x10
60x8
Standing tricep push downs on dip machine put a bar across it
270x12
330x12
330x12
Forearm curls
65x15
85x12
95x6 dropped to 65 and got 6 more
Notes: a special thanks to jamie eason who came in the last part of my workout and gave me that extra motivation to finish strong ;D ;D ;D
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Chest
Internal/external rotations
Incline hammer strength press plate loaded
160x8
180x6
270x12
320x10
360x6 dropped to 320x5
Cable flys
160x15
200x10
220x8
seated calf raises
45x15
90x12
125x10
155x8 dropped to 90x8
Cardio
20 mins running on treadmill
crunchs
4 sets
30
25
20
20
Notes: starting to carb cycle so im trying to spread my carbs out over the entire day only had about 30 before my work out and i was a little out of it not sure if that was it or not.
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Back
deads
135x6
225x5
365x10
405x7
455x3 ARGGGGHHHHH WTF last work out i got 405x8 last set this shit iono whats going on
Pull ups
over hand
2 sets of 10
neutral
1 set of 10
BB rows
135x6
185x12
225x10
235x8 Didnt know how heavy this would be b/c ive never done them with deads so started with 185 and it was pretty light.
DB pull overs
95x12
105x9
Notes: Iono i wasnt really feeling it today so maybe that was it but last workout the deads felt great this one not so much, its crap i tell you. Id really like to do rack pulls b/c those seemed to get my weight up when i got stuck last time but that means a 30 min drive to the other gym.
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You strong as a muthafucka
-
You strong as a muthafucka
na, ive seen pics of you i know we fuk about and call each other names "little man" but youre a big bastard you gotta be stong fuck.
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Shoulders
Smith machine shoulder presses
135x8
135x6
195x12
215x10
235x8 had a spot on this so im not sure how many i got on my own
Lateral Raises
25x15
30x12
35x10
Shoulder raises with cables palms up
40x15
45x12
50x10
Db shrugs
100x12
110x10
120x8
cardio
stairmaster for 20 mins at level 6
10 mins interval jogging
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Doing well. Strong as fook
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Doing well. Strong as fook
thanks mang
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Legs
BB squats
135x6
225x12
275x10
315x8
365x4
405x2 hahaha :D thats a new personal best for me I know ive been stronger then this before but ive always gone for reps instead of weight. I wasnt even gonna do bb squats today but the smith was taken so i figured id do it, no belt either i was kinda impressed with myself as i havent bb squated in months
Leg curls lying
120x12
130x10
140x8
Calf ext. on leg press machine
200x15
250x12
300x10
1 min of planks
4 sets of ball crunchs
15
15
20
20
I know thats pretty crappy but man i cant breath when i do abs and it burned like shit(i hate abs)
Notes: weight is under 200 again right under 200 as in 199.4 but still going down today was a medium carb day 100 grams but i still felt pretty damn good tomorrows a high carb day so im looking foreward to arms tomorrow.
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Arms
DB hammer curls
60x12
65x10
70x6 short pause got 2 more
Close grip bench presses on machine
230x12x3
DB incline curls
37.5x12
42.5x10
47.5x8
Tricep push downs on machine
320x12x3
Decline Db curls
30x12
35x10
40x8
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chest
Incline Hammer strength presses plate loaded
45x9
90x6
270x12
320x10
360x8 spot on the last 3
I seem to have hit a wall on this
Pec deck
120x15
140x13
160x14
Push ups
3 sets of 30 about a min rest
notes: Ive been looking for more things i can do for chest that doesnt aggravate my shoulder its hard to go heavy except on the HS incline so im gonna start doing volume outside of those.
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chest
Incline Hammer strength presses plate loaded
45x9
90x6
270x12
320x10
360x8 spot on the last 3
I seem to have hit a wall on this
Pec deck
120x15
140x13
160x14
Push ups
3 sets of 30 about a min rest
notes: Ive been looking for more things i can do for chest that doesnt aggravate my shoulder its hard to go heavy except on the HS incline so im gonna start doing volume outside of those.
have you tried manipulating your grip on db presses to see if there's a position that doesn't bother the shoulder as much? maybe worth trying... just a suggestion.
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have you tried manipulating your grip on db presses to see if there's a position that doesn't bother the shoulder as much? maybe worth trying... just a suggestion.
yes and no i tried kinda like a close grip with a neutral grip and that didnt quite feel right either...its not that it hurts during although at times it does its more the day or two after i definitly notice less pain free range of motion.
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Shoulders
Hammer strength shoulder press machine
270x12
290x10
310x10
Lateral raises on machine
95x15
110x12
125x10
Shoulder raises palms up with cables
45x12
50x10
60x8
Shrugs on smith machine
135x15
225x12
315x10
365x8
Cardio
walking on treadmill at 10 degree incline at 2.5 mph
Notes: Worn the fuk out man thats what i am, today was supposed to be a back day but i couldnt have done deads today ill try tomorrow unless work is brutal again if thats the case i might take the day off.
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Back
Rack pulls from below the knee
365x12
408x8
495x5
Cable rows
205x12
225x10
245x8
Called it a day
Notes: pretty worn out worked about 60 hours this week and havent been sleeping well...the rack pulls werent all that hard with the exception of the 495 which was gut busting. The bar was right below my knee like where the cartilage or whatever it is, is between my knee and my shin bone i had to stack 35 lb plates up to get it to that since the power rack doesnt have holes all the way down in hindsight the bar was still a little high i think.
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Chest
Incline hammer strength bench plate loaded
90x8
180x8
270x12
320x10
360x9 pretty much negatives on the last 3 dropped to 180x10
Cable flys
90x12
100x10
110x6 dropped to 90x3
Push ups
3 sets of 30
Calf ext on leg press machine stack loaded
200x15
250x12
300x10
Push ups on am upside down bosu ball
3 sets of 15
Notes: kinda hit a platue on the HS inclines started doing drop sets and more volume so hopefully it helps me break through it. Friend of mine was there and just decided to run around with him and do some of his shit after i got done hence the bosu ball push ups.
My weight is getting down a little bit i think the carb cycling is really working im below 200 pretty constant and i still pig out on the weekends i just eat good during the week hopefully in a month or so ill be down to 190
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back
rack pulls from below the knee
135x8
225x6
365x12
405x9
495x2 fack my grip was giving out pretty bad went for 3 but couldnt get it
Cable rows
210x12
240x10
255x8
Db pull overs
90x12
100x10
nuetral grip pull ups
10
10
9
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Shoulders
Smith machine shoulder presses
135x8
135x6
205x12
225x10
235x8 long break i cut my finger at work today and it opened up again after the 2nd set so i had to go get it taped
Reverse flys with db
37.5x12
47.5x10
55x8
Shoulder raises with cables palms up
45x12
55x10
65x7.5 dropped to 45x5
Lateral raises on seated machine
110x12
120x10
130x8
Shrugs on smith
135x12
225x15
315x12
365x10
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Squats
135x8
225x12
265x10
315x8
365x4
405x2
Used the squat rack today let me go down a little further
Leg curls
110x12
125x10
140x8
Cardio
30 mins on stairmaster level 6, 15 mins on treadmill 2 mins walking 2 mins running
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Arms
DB hammer curls
20x10
35x8
60x12
65x10
70x8 dropped to 50x5 the 70's werent the best form
Close grip bench on machine
240x12x3
Incline Db curls
37.5x12
42.5x10
47.5x8
Tricep push down on machine
stackx12x3 i forget how much
Preacher curls on machine
70x12
90x10
100x7.5 dropped to 50x5
Reverse grip tricep ext
140x12
160x10
180x8
Notes: Need different tricep exercises, the close grips and the tricep push downs are on machines and i cant go any heavier but my elbows havent felt this good in a long time so i dont wanna do alot of extentions, any ideas?
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Chest
Incline Hammer strength bench plate loaded
140x8
180x6
270x12
320x10
360x8 spot on the last 3, dropped 230x5, dropped to 180x5
Cable flies
90x12
100x8 dropped to 90x2
110x6 dropped to 80x5
push ups
2 sets of 30
Cardio
20 mins on stairmaster at level 6
15 mins on treadmill 2 mins walking 2 mins jogging.
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back
deads
225x5
315x12
405x8
455x3
Neutral grip pull ups
12
10
8
BB rows
135x5
185x12
205x10
225x8
Pull overs with db
95x12
105x10
cardio
20 mins on eliptical and 10 mins on treadmill at 11 degree incline at 2.6 mph
Notes: man after doing rack pulls for 2 weeks getting down to the ground seemed like a real chore. Still cant seem to get back up to where i was before the 315 was easy but i expected it to be and the 405 wasnt bad the 455 i just can seem to get more then 3 reps with. I think im gonna have to lighten the weight for a little while.
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back
deads
225x5
315x12
405x8
455x3
Neutral grip pull ups
12
10
8
BB rows
135x5
185x12
205x10
225x8
Pull overs with db
95x12
105x10
cardio
20 mins on eliptical and 10 mins on treadmill at 11 degree incline at 2.6 mph
Notes: man after doing rack pulls for 2 weeks getting down to the ground seemed like a real chore. Still cant seem to get back up to where i was before the 315 was easy but i expected it to be and the 405 wasnt bad the 455 i just can seem to get more then 3 reps with. I think im gonna have to lighten the weight for a little while.
Yeh, relying on rack pulls means you lose your strength off the floor. I'm in the process of thinking up my next deadlift routine. It looks like I'm going to alternate deadlifts with rack pulls at various heights over a period of weeks. I would definitely drop the weight on the deadlifts back
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Yeh, relying on rack pulls means you lose your strength off the floor. I'm in the process of thinking up my next deadlift routine. It looks like I'm going to alternate deadlifts with rack pulls at various heights over a period of weeks. I would definitely drop the weight on the deadlifts back
ya, I think im going to pull it back a little bit i really noticed my deads go up when i was doing stiff legged deads on leg days since ive stopped those my deads havent really moved up at all so maybe ill add those back in leg days.
Shoulders
Shoulder press on machine
140x12
160x10
180x8
Shoulder raises with palms up on cable machine
45x12
60x10
70x8
Lateral raises on machine
110x12
120x10
130x8
Planks
1 min
50 sec x 2
notes: short workout today, my lower back is a tad bit sore from deads so i skipped shrugs and i skipped reverse flys b/c i did overhand bb rows yesterday felt kinda weird not doing as much but i think today was a less is more day as im feeling a little run down.
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Legs
Squats
135x8
225x12
275x10
315x8
365x4 #3 here i kinda lost my balance and rocked back on my heels but other then that they felt solid
405x2 I wanted 3 reps and i think i can do it, on the first rep i bent over a little to much and it took a lot out of me to get back up. I think if my form was a little better on that first rep i could have gotten one more.
Leg curls lying
110x12
120x10
130x8
Leg ext
140x12
170x10
200x8
Cardio
20 mins on stairmaster at level 6
20 mins walking on treadmill level 2/2.5 mph
Notes: the 365x4 felt real good except for losing my balance a little on the 3rd rep, for some reason i was able to stay real tight all the way through the reps. The 405 felt like i wasnt as tight iono if it was the jump in weight or me but it just didnt feel as controlled as the 365.
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Arms
pretty tired and out of it today for some reason
DB hammer curls to the front
35x15
40x12
45x10
50x8
60x8 hadnt done hammer curls to the front just wanted to see how it felt and how the form was, pretty damn good actually.
Close grip bench...Free weights bitch!!!!!!!!
lol dont get excited
135x15
135x15
185x11
225x8 hadnt done free weight bench of any kind since i hurt my shoulder even the 225 felt damn good but i didnt want to push it so i stopped there.
Decline db curls
30x12
35x10
40x8
DB kick backs
25x12
27.5x10
30x10
Standing double bi curls with cables? iono like youre hitting a double bi pose
50x12
60x10
80x8
body weight leaning over head tricep ext
15
15
12
10
Notes: tried different shit just b/c i was tired and bored, Gots a new digital camera so im gonna video my squats and especially my deads maybe you guys can give me some tips to help me out.
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Chest
Incline hammer strength press
90x8
180x6
270x12
320x10
360x6.5 dropped to 320x5 dropped to 220x5 dropped to 180x6
Calf ext on leg press machine plate loaded
215x15
255x12
305x10
Flys on pec deck
90x15
120x12
160x10
200x8
Flat BB press
135x12
185x10
225x8
Cardio
20 mins on stairmaster at level 6
20 mins on tread mill 2 degree incline at 2.5 mph
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back
BB rows
135x8
135x8
205x12
225x10
235x8
Reverse grip pull downs HS machine
90x8
180x12
230x10
250x8
Cable rows
210x12
240x8
255x8
Cardio: 10 mins on eliptical... :-X
Notes: I think i lost my freaking MP3 player >:( so a friend of mine at the gym last night while doing cardio and put it on the machine so i could talk and i think i forgot it, they said nothing has been turned in yet.
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Shoulders
Smith machine shoulder press
135x8
135x8
205x12
225x10
245x6.25
Reverse flys seated with DB
20x20
25x15
30x12
Lateral raises on machine
115x12
125x10
135x8
Crunches
3 sets of 20 on a ball...that shit burns
Notes: ehhh not the best workout tonight havent been getting much sleep, alot of shit going on right now
Hopefully ill get a vid of squats tomorrow
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Squats: thats all i did today crappy workout...but i got videos
135x8
135x8
225x12
275x10
315x9
365x3
405x1 :-[
365x3 bar was not centered well at all
405x1
Couldnt figure out how to rotate the vids but you guys workout so just grab your monitors and hold them sideways ;D
Notes: esh iono bad workouts this week maybe a few days off are needed, figures that the time i have a camera is a bad workout :P I kept hitting the power rack when walking out and couldnt get the bar centered i know excuses excuses...Critique my form plz i never realized i bent over so much at the bottom if you guys and girls see something that i could work on please point it out.
I still look like a fat ass, i guess i gotta hit the diet and cardio a little more.
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Looks good for the most part. I was doing the same thing for a long time (leaning forward) and what helped me was to think about pushing my hips back more than anything. Proper box squats could help. They really make you "push back" in order to reach the box. All the leaning in the world wont help you get to the box behind your heels. Great form for a noncompetitive lifter though! Better than I ever see at any of the gyms I go to. :D
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Looks good for the most part. I was doing the same thing for a long time (leaning forward) and what helped me was to think about pushing my hips back more than anything. Proper box squats could help. They really make you "push back" in order to reach the box. All the leaning in the world wont help you get to the box behind your heels. Great form for a noncompetitive lifter though! Better than I ever see at any of the gyms I go to. :D
Thanks man, ive tried box squats before but i can never seem to get back off the box maybe i should lower the weight.
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good work on the lifts....
you can probably guess what I think about your camera skillz (or lack there of)
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good work on the lifts....
you can probably guess what I think about your camera skillz (or lack there of)
;D
Good stuff tony!
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LOL thanks rip, thanks geo...ya my skills definitly need some improvement ill try and improve for the deadlift vid.
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Arms
Hammer curls DB to the front
50x12
55x10
60x8
Close grip bench presses
135x15
185x12
225x10
245x6 probably could have gotten 8 but no spotter and i didnt really want to push my shoulder
Incline Db curls
37.5x12
42.5x9
Preacher curl hands outside elbows, 90x8
DB kick backs
30x12
35x10
40x8
Decline Db curls
35x12
40x10
45x8
Reverse grip tricep ext.
150x12
170x10
190x8
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Nice squat, like lift4size said. Get those hips down and keep the head a little higher. Letting the upper body drop a bit gives the false perception of depth. Was reading about this the other day. Looks like you have some serious calves on the go as well man. Nice work!
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Nice squat, like lift4size said. Get those hips down and keep the head a little higher. Letting the upper body drop a bit gives the false perception of depth. Was reading about this the other day. Looks like you have some serious calves on the go as well man. Nice work!
Thanks brosky
ya i honestly think thats why i lean over so much b/c i feel like im getting down there even though im not, im glad i video'd myself b/c now i will definitly look up and stick my chest out more...really i watched those vids and thought i needed to start hitting my calves again :D
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Lower the weight on box squats, they are supposed to be harder so it makes sense, right? You may widen your stance on these too.
Also just envision yourself from the side, play the rep out in your head before you come off the box.
Its just about being aware of what you're doing rather than getting through by any means.
Not that Im a big proponent of thinking while lifting. ;D
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Lower the weight on box squats, they are supposed to be harder so it makes sense, right? You may widen your stance on these too.
Also just envision yourself from the side, play the rep out in your head before you come off the box.
Its just about being aware of what you're doing rather than getting through by any means.
Not that Im a big proponent of thinking while lifting. ;D
whats the benefits of box squats just curious is it a form thing or does it work on some part of the squat? do you actually sit or just touch and go?
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Chest and calves
Incline Hammer strength press
90x8
180x8
270x12
320x10
360x7.45 dropped to 320x5 well i went for it honestly i think i might have been able to squek it out by my shoulders didnt feel all that great so i stopped
Cable Flys
90x12
100x10
110x7 dropped to 80x5
Standing calf raises
90x15
120x11
150x10
Crunches on ball
3 sets of 20 i freaking hate abs
Notes: didnt do to much today was gonna try flat bench just for reps but didnt want to push my shoulder to much so i stopped. Ill probably throw in some dips on shoulder day to compensate.
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whats the benefits of box squats just curious is it a form thing or does it work on some part of the squat? do you actually sit or just touch and go?
Box squats have many benefits. They help you with form and depth as well as explosiveness. You can change the height of the box week to week as well. Typically people will use 3 heights; parallel, couple inches below, and couple inches above parallel. If you have no boxes or step platforms you can use stacked plates or a bench as the box.
Heres the form:
-Get a comfortable stance and make sure the box is in line with your heels. (Not the heel of your shoe but your foot.)
-Push your hips back while keeping your back as straight up as possible.
-Sit but do not let all tension loose. Its a quick pause.
-BURST UP as hard as you can focussing on pushing the hips through. (Picture a rope pulling your waist directly in front of you.)
Start on a high box and work your way down. Its a great exercise for many reasons. Give it a try!
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Box squats have many benefits. They help you with form and depth as well as explosiveness. You can change the height of the box week to week as well. Typically people will use 3 heights; parallel, couple inches below, and couple inches above parallel. If you have no boxes or step platforms you can use stacked plates or a bench as the box.
Heres the form:
-Get a comfortable stance and make sure the box is in line with your heels. (Not the heel of your shoe but your foot.)
-Push your hips back while keeping your back as straight up as possible.
-Sit but do not let all tension loose. Its a quick pause.
-BURST UP as hard as you can focussing on pushing the hips through. (Picture a rope pulling your waist directly in front of you.)
Start on a high box and work your way down. Its a great exercise for many reasons. Give it a try!
sweat thanks lift ill try that this week
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Back
Deads
135x8
225x4
365x11
405x7
425x5
Reverse grip pull downs on HS machine
200x12
230x10
250x8
Cable rows neutral grip
225x12
240x10
255x8
Standing pull overs with cable
60x12
70x10
80x8
Notes: forgot my camera today but ill get a vid next back workout, deads were pretty rough but doable
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I got a small sinus infection im pretty much over it now and on top of that had to help a friend move and attend a bachelor party so i missed my leg and arm workouts last week.
Chest
Incline Hammer Strength Bench
90x10
180x6
270x12
320x10
360x6.5 dropped to 320x3 dropped to 270x5
Cable flys
90x12
100x10
110x7
Standing calve raises
90x15
120x12
150x10
180x8
2 sets of 30 push ups
Cardio
20 mins of stairmaster at level 5
20 mins of treadmill at 11 degree incline and 2.5mph
weight:200 :-[ shit sucks I tried to do good but with the bachelor party and the drinking it was pretty bad.
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Back: NARF forgot the camera again
Deads
135x5
225x5
365x12
405x8
445x5 BOOYAH LOL well its progress anyway still a little ways from where i was but its progress.
Reverse grip pull downs hammer strength machine
180x12
230x10
250x8
Cable rows
225x12
240x10
255x8
Cardio
20 mins on treadmill at 10 degree incline at 2.5 mph
Notes: felt pretty good on the deads today but by the time i got to cable rows i was worn out. Skipped the pullovers b/c i was worn out and there was no open bench to do them on.
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Shoulders
Smith machine shoulder press
135x15
185x12
205x10
225x6
Standing BB shoulder presses in power rack
135
5 sets of 5
Reverse flys on pec deck
40x15
50x15
60x15
70x15
Shrugs with DB
100x12
110x10
120x8
ball crunches
30
25
25 have a i mentioned i hate doing abs?
Notes: Kinda wanted to switch it up today b/c i hit a sticking spot on the smith presses a little closer grip and went a little deeper today. The standing presses were tough but not to hard but by the 5th set i was ready to be done with them. No lateral raises today iono i felt like i got a decent work out from the shoulder presses.
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Deads
365x12
405x8
445x5 BOOYAH LOL well its progress anyway still a little ways from where i was but its progress.
take away 7 of those reps @ 365 and 3 of those reps @ 405, and you're probably looking @ 5 reps @ 455 for a couple sets !
good strength on those lifts though, but don't empty your tank before you get to your targeted heavy sets
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take away 7 of those reps @ 365 and 3 of those reps @ 405, and you're probably looking @ 5 reps @ 455 for a couple sets !
good strength on those lifts though, but don't empty your tank before you get to your targeted heavy sets
LOL that is cutting back for me i used to do 12, 10, 8...but i agree i would be able to go much heavier just doesnt feel right without a set of 12 in there somewhere.
Legs
Squats
135x5
135x5
225x12
275x10
315x8
365x3
405x1
CRAPPPPPY, bad form i couldnt get down low today and i kept bending over a lot shitty performance today i called it after this ill do calves sat.
cardio
20 mins on stairmaster at level 5 had to cut it short a little tonight so i could catch the rockets game.
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Arms
Hammer curls DB
50x12
55x10
60x8
Close grip bench presses
205x12
225x10
245x8 solid no spot
Preacher curls elbows inside of wrists
70x12
80x10
90x8
Standing push downs on machine
280x12
315x10
315x10
Decline db curls
30x12
35x10
40x8
Reverse grip tricep ext.
150x12
170x10
190x8
Cardio
30 mins on eliptical
Notes: felt pretty good today rest between sets was cut down a bit on most exercises...jamie eason was there again :o im suprised my weights didnt go up ;D
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Standing push downs on machine
280x12
315x10
315x10
WTF kind of pushdown machine has 315lbs on it!? I use that much on pulldowns.
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WTF kind of pushdown machine has 315lbs on it!? I use that much on pulldowns.
LOL damn your fuking beast i cant get past like 255 or so im my pull down machines
Its actually a stack loaded dip machine but i put a camber bar for cables across the handles and stand facing it and push down...I cant seem to use cables for this exercise b/c the cable saws into my neck and i cant really use alot of weight b/c i cant get the bar into position for some reason. Somebody needs to design a new one kinda like the way i do them now.
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I see. I thought maybe you had triceps like Popeye has forearms. ;D
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I see. I thought maybe you had triceps like Popeye has forearms. ;D
LOL hhahahaha i wish ;D
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Chest
Incline presses on hammer strength machine, different one then normal
90x10
225x6
275x12
315x10
345x6 dropped to 315x3 dropped to 225x5
Flys on pec deck
90x15
120x12
160x10
200x8
Notes: shitty ass workout tonight had to help a friend move a desk that ended up being a desk, table, leather chair, and 3 file cabinets...Hadnt eating in a few hours so i was hungry tired and pissed...LOL
Heres a picture from sunday im gonna try and post one every monday to track my progress on my diet
about 197 or so here
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Back
Deads
135x8
225x5
365x12
405x8
455x4
Nuetral grip pull ups
12
10
8
cardio
30 mins on stairmaster on level 6
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Lookin' good Tony! :)
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so what's with the black lucha librador mask ?
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Lookin' good Tony! :)
thanks lori
so what's with the black lucha librador mask ?
I got in a fight with a midget and after he got done kicking my ass he kicked dirt in my face...that little bastard.
shoulders
standing shoulder press with bb from mid chest
135x5x6 short breaks
reverse flys on pec deck
50x15
60x12
70x10
Calve ext on leg press machine
210x15
250x12
290x10
15 mins on treadmill at 10 degree incline at 2.5 mph
notes: Pretty worn out today worked 13 hours today in a warehouse with no A/C and with houston humidity.
I kinda like the standing shoulder presses although its hard to go heavy i get a good pump all over my shoulders not just the front. My shoulders were kinda achy tonight b/c of work so no laterals again...weighed myself before going to the gym and i was 197.2 so hopefully ill be below 197 by sunday.
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chest
internal/external rotations
incline hammer strength press plate loaded
110x8
180x8
270x12
320x10
360x8 spot on the last 3
Cable flys
90x12
100x9
80x15
Standing calve ext
120x12
150x10
180x8
210x6
Cardio
30 mins on treadmill at 10 degree incline and 2.5 mph
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Back
Deads
135x8
225x5
365x12
405x8
455x4
Nuetral grip pull ups
12
10
9
cardio
30 mins on treadmill at 10 degree incline at 2.5 mph
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Shoulders
standing shoulder presses from mid chest
135x5
145x5
155x5
155x5
155x5
reverse flys on pec deck
70x15
80x12
90x10
100x8
Seated dips on machine
stackx12x3
shrugs with db
100x12
110x10
ball crunches super setted with db upright rows
3 sets of 20
22.5x15
30x12
32.5x12
Notes: I like the standing shoulder presses the weight felt pretty good, my right shoulder which is the bad one feels weird every now and again coming down but other then that good pump and my shoulders feel worked afterwards.
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been working out i hit legs and arms last week i just didnt post the workouts nothing really to report so ill just start this week
Chest
Incline hs press
90x8
180x6
270x12
320x10
360x7 spot on the last 2 sigh its quite upsetting how nobody in my gym can get the concept of negatives...
cable flys
90x12
100x10
80x12
seated calve raises: pauses at top and bottom
45x15
90x12
115x10
Cardio
30 mins on tread mill mix of jogging and walking
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Back
Deads
135x5
225x5
365x12
405x8
455x5 had to regrip at 3 and took about a 15-20 sec breather but gutted out 2 more
Hammer strength high rows(i think thats the name, kinda a mix between a pull down and a row the angle is like 45 degrees)
180x15
230x12
270x10
Seated overhand rows on machine
100x15
120x12
150x10
I kinda liked these the machine wasnt that smooth but i felt it pretty good across the traps and rear delts
Ball crunchs
3sets of 20
Cardio
30 mins on treadmill at 10 degree incline at 2.5 mph
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Shoulders
Standing shoulder presses
95x5
135x5
145x5
155x5
155x5
155x5
Reverse flys on pec deck
70x15
80x12
90x10
100x8
Shrugs on smith
135x15
225x12
315x10
DB upright rows
30x15
40x12
50x8 my right shoulder popped a few times so i called it quits at 8
forearm curls
70x15
70x12
70x10
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455x5 had to regrip at 3 and took about a 15-20 sec breather but gutted out 2 more
that's a good way to trash your lower back....
theres a reason why you could'nt pull those last 2 with the previous 3 in succession....
good strength none the less !
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that's a good way to trash your lower back....
theres a reason why you could'nt pull those last 2 with the previous 3 in succession....
good strength none the less !
thanks geo
is it b/c of my pussy hand strength??? or that im just a pussy :-[
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thanks geo
is it b/c of my pussy hand strength??? or that im just a pussy :-[
go over to ironmind.com and pick up a captains of crush gripper...
start with a 1.5
awesome tool to correct that fast...
are you using chalk ?
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go over to ironmind.com and pick up a captains of crush gripper...
start with a 1.5
awesome tool to correct that fast...
are you using chalk ?
LOL and im using straps hahahahahah
ive tried using shit like that in the past i think one of my problems is i have small ass hands i mean i cant even use the thumb lock grip or whatever it is b/c my hands arent big enough...Ive been told about COC before maybe ill pick one up and do it while im sitting in traffic or something.
Ive never used chalk before i wouldnt even know where to get it, maybe a rock climbing store.
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Best advice anyone can give for grip is to NEVER use straps unless absolutely necessary. Go without for as many reps as possible and then strap in and complete the set.
I do nothing else for my grip but that and I do pretty well. I also have smaller hands also.
You can get chalk at many sporting good stores.
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LOL and im using straps hahahahahah
ive tried using shit like that in the past i think one of my problems is i have small ass hands i mean i cant even use the thumb lock grip or whatever it is b/c my hands arent big enough...Ive been told about COC before maybe ill pick one up and do it while im sitting in traffic or something.
Ive never used chalk before i wouldnt even know where to get it, maybe a rock climbing store.
pretty sure you'd be surprised at how strong your grip strength is as soon as you get some chalk....
I know I was and then I got the grippers ....
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LOL and im using straps hahahahahah
ive tried using shit like that in the past i think one of my problems is i have small ass hands i mean i cant even use the thumb lock grip or whatever it is b/c my hands arent big enough...Ive been told about COC before maybe ill pick one up and do it while im sitting in traffic or something.
Ive never used chalk before i wouldnt even know where to get it, maybe a rock climbing store.
You think YOUR hands are small? My hands are tiny! Grip strength work helps alot. I use the plate loaded gripper at the gym, and I also do pinch holds with two plates in between my thumb and other four fingers (google pinch grip training and you should see pics of how to do it).
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You think YOUR hands are small? My hands are tiny! Grip strength work helps alot. I use the plate loaded gripper at the gym, and I also do pinch holds with two plates in between my thumb and other four fingers (google pinch grip training and you should see pics of how to do it).
I used to do the pinch grip supersetted with wrist curls...ive always done more forearm work instead of grip work...
Thanks for the advice guys
Ive been working out but havent been logging them in, back in school again and it takes up a good amount of my time.
Shoulders
DB presses(first time ive done these in freaking ages)
45x8 Form was off a little this would come back to bite me in the ass later
75x12
85x10
95x6 definitely had 8 in me i went down for the 7th rep and the right db went one way and the left the other couldnt recover :-X
Reverse flys on pec deck
80x12
90x10
100x8
120x6
Shrugs on smith
135x15
225x12
315x10
Crunchs on ball
3 sets of 20
db upright rows
40x12
50x10
60x6
Cardio: 30 mins on treadmill walking/jogging
Notes: Damn impressed with the db presses i havent done those in probably over a year and my shoulder didnt bother very much at all...
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Decided to switch up the order of my routine to see if it makes a difference
Back
Deads
135x8
225x5
365x12
405x8
455x4 Iono what happend here my form was pretty damn good the first 2 work sets and this one i think i tried to start to fast and my ass jacked up before the weight which caused me to be more on my toes then the balls of my feet after that i was kinda screwed.
neutral grip pull ups
12
10
9
Seated overhand rows
150x12
170x10
190x8
ball crunches
20x3
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shoulders
DB shoulder presses
45x8
75x12
85x10
95x8 gotcha :) i knew i had it in me, my form was still a tad shakey, ill bump up to 100 next week
Revers flys with DB lying on bench
15x15
20x15
20x15
Lateral raises on machine
95x15
105x12
115x10
DB upright rows
45x15
50x12
55x10
Notes: I know my shoulders getting better b/c a few months ago just the thought of doing shoulder presses with db never the less upright rows made my shoulder feel like it was going to dislocate. There is still the slightest bit of pain and rom issues but its gotten a lot better...Ill try and do some light cardio tonight after i get done studying.
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legs
Squats: was on the squat rack instead of the power rack today b/c it was taken so i cant go down as low
135x6
225x12
275x10
315x8
365x4
405x2 i told myself to stay real tight throughout the reps and it felt good but i think it resulted in my going down super slow i think i might have had another one in me...maybe :P
lying leg curls
115x12
125x10
135x8
Standing calf raises
150x12
180x10
210x6 dropped to 150x5
cardio
stairmaster for 30 mins at level 6
ball crunchs
4 sets of 20...LOL i think i made the ball lop sided hahahah ;D
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ball crunchs
Sounds unpleasant.
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legs
Squats: was on the squat rack instead of the power rack today b/c it was taken so i cant go down as low
135x6
225x12
275x10
315x8
365x4
405x2 i told myself to stay real tight throughout the reps and it felt good but i think it resulted in my going down super slow i think i might have had another one in me...maybe :P
lying leg curls
115x12
125x10
135x8
Standing calf raises
150x12
180x10
210x6 dropped to 150x5
cardio
stairmaster for 30 mins at level 6
ball crunchs
4 sets of 20...LOL i think i made the ball lop sided hahahah ;D
I wouldn't say going down slow on the squats is a bad thing. I feel it takes a bit of shearing force off your knees and keeping control of the weight is always a good thing. I have slowed my squat descent recently and it seems to have paid off. Great squats by the way
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Sounds unpleasant.
LOL...very much so
I wouldn't say going down slow on the squats is a bad thing. I feel it takes a bit of shearing force off your knees and keeping control of the weight is always a good thing. I have slowed my squat descent recently and it seems to have paid off. Great squats by the way
thanks
i kinda felt the same way afterwards about the speed, i think its much safer
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listen to this while you train
http://www.xxlmag.com/online/?p=48430
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listen to this while you train
http://www.xxlmag.com/online/?p=48430
screw that, steelers blow.... ;D
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did chest yesterday nothing special but my chest is pretty sore today...
arms
preacher curls on machine
90x12
100x10
110x8
Close grip bench presses
135x8
205x12
225x10
245x8 pretty solid
DB hammer curls
55x12
60x10
65x8 form was not so solid here
Tricep push downs on dip machine
stack for 10 reps for 3 sets
decline DB curls
35x12
40x10
45x8
Reverse grip tricep ext.
150x15
180x12
200x10 dropped to 150x5
ball crunchs
4 sets of 20
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back
deads
135x8
225x5
365x12
405x8 easy all the way through no break no regrip
455x5 rough as shit iono what changed from the 405 set to this one but man this was rough
pull ups neutral grip
12
10
10
seated rows overhand
190x12
230x10
250x8
crunchs
4 sets of 20
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Shoulders
Db shoulder presses
45x8
60x5
80x12
90x8
100x6 horrible form
reverse flys with db on bench
15x15
20x12
25x10
15x15
Lateral raises
100x15
110x12
120x10
Shrugs on smith
135x15
225x12
315x10
db upright rows
35x15
45x12
55x10
Iono what the deal was i just didnt feel that strong today ??? the db presses where pretty damn rough
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are those machine laterals or db's?
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are those machine laterals or db's?
LOL machines i think if i tried that with db's my shoulders would dislocate hahahah
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legs
squats
135x8
225x12
275x10
315x8
365x4
405x3
lying ham curls
115x12
125x10
135x8
calve extensions on leg press machine
190x15
230x12
270x10
310x8
cardio
30 mins on stairmaster at level 6
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Chest
incline bb presses
135x8
185x12
205x10
225x8
245x6
incline db flys
35x12
45x10
55x8
flys on pec deck
120x15
140x12
160x10
180x8
pullovers
85x12
95x10
abs 4 sets of 20 crunchs on ball
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are those machine laterals or db's?
i think u may have him mixed up with thewickedtruth and his legendary lifts ;D
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back
dead lifts
135x8
225x5
365x8
405x5
455x2
495x1 new PR was actually easier then i thought it would be.
hmmm kinda tweaked my back on the 455 set probably shouldnt have gone up to 495 but i just wanted to see if i could get it.
High rows on hammer strength machine
180x15
230x12
270x8
seated rows on machine overhand grip
190x15
230x12
270x10
reverse grip pull downs
190x12
210x10
225x8
ball crunchs
4 sets of 20
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shoulders
seated military presses
135x12
165x10
185x8
reverse db flys on incline bench
15x15
20x12
25x10
lateral raises
90x15
115x12
130x10
shrugs on hammer strength machine
180x15
230x12
280x10
db upright rows
35x15
45x12
55x10
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Your chest work seems to be based more round flys, how you finding that? I ak as flys are the most natural thing for chest muscles to do, but not something thats always done alot of.
davie
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Yo....
Back
reverse grip pull downs HS
180x12
220x10
240x8
Seated rows HS overhand
230x12
270x10
320x6 went to neutral grip for 2 more
Chins
12
10
8
Pull overs standing on a tower
70x10x3
Notes: My day back after about a week and a half off, felt like I was going to puke a few times during the workout my stomach has been messed up for a couple of days.
buddies and me are going to do a body fat competition starting the 4th based on the amount of body fat lost and the total percentage of body fat lost so hopefully Ill hit 10% or there about in a couple months.
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Hey hey folks...Ok so Im back actually I never left but Im back making progress so Id figure Id keep track of it again. Ive been trying to lose some body fat Im down to about 193 or so at around 20% by the Navy circumference method. This is my main focus as of right now and Ill be trying to get down to around 10-15% while maintaning as much muscle and strength as possible with my ultimate goal being 180 at 10%. Ive actually gained strength in certain exercises and my arms have grown slightly up to about 17 1/4 cold. Hopefully Ill be able to keep that trend alive for the next couple months.
Chest
Incline BB press
135x8
135x5
225x12
245x10
265x6 almost got 7
My form was pretty good today
Incline DB flys
45x12
50x10
55x8
Weighted dips
80x12
100x10
125x6 crapppola wanted 8
flys on pec deck
120x12
160x10
200x8
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Romo? ::)
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Romo? ::)
LOL I thought you were a dallas fan? Romo is a decent qb I dont think he will take dallas to a superbowl and I think that your division could be tougher this year than last if the skins actually get an offense.
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Welcome back! :D
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Welcome back! :D
thanks rip I see you're still in full kick ass mode
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thanks rip I see you're still in full kick ass mode
Gettin' there 8)
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Gettin' there 8)
hahaha I saw those last 2 vids in your log and your making those guys working out behind you look like high school kids ;D
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Legs
My back is still kinked up not real bad but bad enough to scare me away from squats Ive been doing leg presses since I jacked it up last time.
Leg presses on sled
270x15
450x12
540x10
630x8
Lying leg curls
115x12
125x10
135x8
Calf ext. on leg press machine
190x15
250x12
310x10
cardio
30 mins on treadmill at 10 degree incline and 2.5 mph
abs
3 sets of 20 on crunch machine
notes: Tired today I think the losing an hour is still kicking my butt...The cardio was fairly uninspired but this was the first time Id done cardio in 3 weeks so I was happy to just set aside time.
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Arms
DB hammer curls straight out
50x12
55x10
60x8
Overhead tricep ext with db
105x12
110x10 was supposed to be 115 I grabbed the wrong db
120x10
Seated preacher curls on machine
110x12
120x10
130x6
DB kick backs
32.5x12
37.5x10
42.5x8
Standing curls on cable machine
70x12
80x10
90x6
Reverse grip tricep ext.
120x15
150x12
180x10
Dont normally do these but just kinda wanted to try something different today
20 mins of light cardio
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shoulders
DB shoulder presses with bench slightly before vertical 2nd notch
50x8
80x12
90x10
100x7 drop set 75x5
Have been doing these on a bench that is slightly befor 90 degrees and I feel it alot more in my delts. 2nd week of being stuck at 100x7 my form was a tad off today the 80 set and the 90 set were fairly easy. Hopefully next week Ill get 8
Lateral raises with DB
32.5x12 seated
37.5x10 standing
40x8 standing dropped to 25x5
Revers flys on pec deck
120x12
140x12
160x10
180x8 dropped to 120x10
Upright rows with BB
95x12
115x10
135x8
Shrugs on smith
135x15
275x12
315x10
365x8
405x5 dropped to 225x10
abs
planks 1 min
leg raises 20
crunches 20
3 sets in order
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Back
Reverse grip hammer strength pull downs
230x12
250x10
270x6 dropped to 230x5
Seated hammer strength rows nuetral grip
270x12
320x10
360x8
Pull downs
210x12
225x10
240x8
Tabata cardio
3 sets of up downs, 3 sets of jumping jacks, 1 set of high knees
20 secs all out exercises, 10 rest between sets....man im out of freaking shape lol
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Chest
Incline BB presses
135x8
135x5
235x12
255x8
265x6
DB incline flys
45x12
50x10
55x8
weighted dips
80x12
100x10
125x8
flys on pec deck
140x12
180x10
220x8
crunches on machine
3 sets of 20
benchs sucked today my form wasnt as good as the last workout but still...I did go up a tad on the weight for the first 2 sets so maybe thats why.
Dips finally got 8 with 125 on the last set and it wasnt all to tough...I try to get 10 before bumping up to 135...3 45's baby!!!!!! wooohoooooo ;D this has long been a goal of mine and I think the losing weight is helping this
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Legs
Seated Leg curls
Ill be damned if I dont remember the weight ;D
LOL reps were 12 10 8
wanted to switch it up a tad I have been doing leg presses for a while now so I decided to use this squat machine which is kinda like a hack squat.
90x8
270x12
360x10
450x8
Leg ext
100x12
130x12
160x10
190x10
standing calf ext
120x12
150x10
180x8
one legged standing body weight calf ext
3 sets of 10 each leg
cardio
25 mins of treadmill at 10 degree incline at 2.5 mph
I need to start doing cardio in the morning or something I have no motivation to work out and do cardio at 10 p.m.
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Shoulders
DB shoulder press on full length bench 2nd notch
85x12
95x8
100x8 ugly ugly ugly form on the last 2 but its still an improvement the first time Ive gotten 8 with 100's in a while
DB lateral raises
30x12
32.5x10
35x8
Reverse flys on pec deck
120x12
140x10
160x8
Upright rows
115x12
135x10
145x7
Shrugs on smith machine
135x8
275x12
315x10
365x8
405x5 dropped to 315x5
Abs
circuit
planks 1 min
leg raises 20
crunchs 20
3 sets
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Back
reverse grip pull downs HS machine
230x12
250x10
270x7
HS rows overhand
230x12
270x10
320x6 switched to nuetral grip got 2 more
chins
3 sets of 12
Seated cable rows
195x12
210x10
225x8
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Chest
Incline BB press
135 2 warm up sets
235x12
245x9
255x6
hmmmm Iono what the deal is I kinda felt like I was pushing it a tad to much and felt I should take a day off but I went anyway. Im not sure if this was the reason why for the piss poor performance but I wasnt impressed. One good thing is I really tried to concentrate on feeling it in my chest on the negative part of the exercise so while I didnt get as many reps as I wanted or used as much weight I still felt it in my chest pretty good.
Incline DB flys
50x10
55x10
60x8
Weighted dips
80x12
100x10
125x8
Deep reps below parallel and some of them rock bottom I will definitly be jumping up to 135 next week...woohoooo 3 wheels
Cable flys
80x12
100x10
110x7 dropped to 80x5
Notes: Im not quite sure why my bench seems to be not only not getting better but worse yet my dips seem to be getting better but as long as Im improving in something I guess i should be happy.
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brief update, diet has been not to good lately still about 194 but I need to get back on it...
got 135x8 on dips tonight new PR WOOOOT WOOOOOT ;D
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Chest
H-Rolls and stretching to warm up the shoulders
Incline BB presses
135x8
185x5
245x10
265x8
275x6 iono how many I really got my spotter kept his hands on the bar the entire time usually hate that but it really helped with the form and I was able to really concentrate on my chest.
Flys on pec deck
180x12
200x10
220x8
Flat bench on machines
stackx12
moved to another machine
195x10
210x8
abs
3 sets of 20 on seated crunch machine with 105lbs
blah...form was pretty good on the inclines today and my shoulders felt pretty good as well Im likeing the lower reps and all in all im feeling stronger.
my weight still isnt the best but im going on a 1 month non drinking binge and getting my eating on track so hopefully I will be breaking 190 here in a week or two.