Author Topic: This will end up being a mistake.  (Read 88953 times)

Primemuscle

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Re: This will end up being a mistake.
« Reply #50 on: November 27, 2017, 04:39:26 PM »
Squat    4x4
Leg press 4x6
Calves 2x10
Leg curls 2x10
Glut machine 2x12 - never used before. I'm not doing it right. Felt quads not flutes. Nice hip strenxh though

There are a couple of different styles of glute machines, most provide weighted kickbacks. Lunges are an excellent exercise for glutes but deep squats are still king. Your calves must not need much work. I never do less than 5 sets and at least 15 reps. My calves remain sucky. I've found that the older I get the smaller my legs and butt are. Probably because I sit around shooting the shit on Getbig too much.  ;D

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Re: This will end up being a mistake.
« Reply #51 on: November 29, 2017, 05:26:55 AM »
OHP 3x6
Upright rows 3x6
Side laterals 2x6
Rear laterals 2x6
Shrugs 3x15

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Re: This will end up being a mistake.
« Reply #52 on: November 30, 2017, 06:26:36 AM »
Rest

jpm101

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Re: This will end up being a mistake.
« Reply #53 on: November 30, 2017, 11:20:45 AM »
Airosol.

That's a good solid approach to delt training.

Including a push (OHP) with a pull (upright rows) and an extension exercise (lateral & rear raises). Though shrugs are not a direct delt movement they also affect the shoulder girdle, hitting the traps along with the uprights also.  Rep and set scheme are a common sense tried and true proven method.

Good Luck.
F

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Re: This will end up being a mistake.
« Reply #54 on: November 30, 2017, 04:58:16 PM »
Thanks you guys  :D

Bench 3x 6
Inline DB press 3x6
Machine flies 3x6
Barbell incline 1x8 didn't really want to do this  but felt cheated on my last set of BP when my spotter decided to get in a set of rows    :-\

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Re: This will end up being a mistake.
« Reply #55 on: December 01, 2017, 05:46:44 PM »
Garbage
Rack pulls 5x2
Back hyper 3x8
Seated pulley rows 3x6
Felt like shit...called it a night

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Re: This will end up being a mistake.
« Reply #56 on: December 02, 2017, 10:45:13 AM »
Squats 3x6
Leg press 3x6
Leg extension 3x6
Sumo dead lift 3x4

Foam roller

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Re: This will end up being a mistake.
« Reply #57 on: December 03, 2017, 12:26:34 PM »
Foam roller

Preacher curls 3x6
Seated alt curls 3x6
Pulley curls 3x10

Close grip BP 3x6
Skull crushers 3x6
Press downs 3x8

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Re: This will end up being a mistake.
« Reply #58 on: December 04, 2017, 06:37:47 PM »
Stairs 30 min. 375 cal
Foam roller

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Re: This will end up being a mistake.
« Reply #59 on: December 05, 2017, 04:23:07 PM »
OHP 3x6
Shrugs 3x15
Up right rows 3x8
Front laterals 3x8
Side lats 3x10
Rear lats pulley 3x 6

Roller

chaos

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Re: This will end up being a mistake.
« Reply #60 on: December 05, 2017, 06:34:01 PM »
PL:
I'd like to take a run at a 1500 lb total.  That'll be a challenge for me. I've never done a full power meet. But have done a few push pulls. PR is right at 400/600 = 1000. But that was several years ago. I feel good right now, so I'm optimistic

And I want blue stars 
What are your stats? Ht? Wt? Age?
Liar!!!!Filt!!!!

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Re: This will end up being a mistake.
« Reply #61 on: December 06, 2017, 06:36:13 PM »
Rest

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Re: This will end up being a mistake.
« Reply #62 on: December 07, 2017, 04:37:21 PM »
Bench
Worked up 315
1x3x315
1x2x335
1x3x315
Close grip
3x8
Wide grip
3x10

Incline barbell
3x10
Pulley - straight bar press down
3x8
Single arm
3x8
Skull crushers
3x10

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Re: This will end up being a mistake.
« Reply #63 on: December 07, 2017, 04:40:47 PM »
What are your stats? Ht? Wt? Age?
6'0, 255, 48. TRT. Lifting for 25 years. PRs roughly 400 bp/600dl/ never really done squats, total guess around 400.

chaos

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Re: This will end up being a mistake.
« Reply #64 on: December 07, 2017, 08:27:08 PM »
6'0, 255, 48. TRT. Lifting for 25 years. PRs roughly 400 bp/600dl/ never really done squats, total guess around 400.
Solid numbers, why no squats?
Liar!!!!Filt!!!!

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Re: This will end up being a mistake.
« Reply #65 on: December 08, 2017, 07:12:43 PM »
Unplanned rest day

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Re: This will end up being a mistake.
« Reply #66 on: December 09, 2017, 10:39:35 AM »
Leg press 3x6
Squats 3x5
Hamstring curls 3x6
Leg extensions 2x8

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Re: This will end up being a mistake.
« Reply #67 on: December 10, 2017, 09:22:56 AM »
AM
Only did 20 min stairs. Legs fried from yesterday

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Re: This will end up being a mistake.
« Reply #68 on: December 10, 2017, 08:32:23 PM »
PM
11 sets of upper back. To lazy to break them down

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Re: This will end up being a mistake.
« Reply #69 on: December 12, 2017, 04:08:06 PM »
12/11 rest
12/12
DB press 2x6x100
Incline bb 3x6x225
Close grip bench 3x6x185
One arm rows 3x10x50

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Re: This will end up being a mistake.
« Reply #70 on: December 15, 2017, 11:16:30 AM »
12/13 rest
12/14
OHP 3x6
Upright rows 3x8
Shrugs 3x20
Rear delt pulley 3x8
Side ".      ".      3x8
Front delt DB raise 3x10

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Re: This will end up being a mistake.
« Reply #71 on: December 15, 2017, 08:55:20 PM »
Good mornings 3x6
Hack squat 3x8
Hamstring curl 3x10
Leg ext 3x8

Taking a few days off from weights to let joints heal. Will do cardio if I gotta go to gym

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Re: This will end up being a mistake.
« Reply #72 on: December 22, 2017, 04:51:45 PM »
Ok back. Fighting a cold
Incline BB press  3x10
Hammer bench press 3x8
DB incline 3x8
Close grip bench 3x10
French press 3x10

chaos

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Re: This will end up being a mistake.
« Reply #73 on: December 23, 2017, 08:33:48 AM »
How far out are you from testing yourself to see where you're at numberwise?
Nice name change too. :D
Liar!!!!Filt!!!!

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Re: This will end up being a mistake.
« Reply #74 on: December 23, 2017, 03:10:48 PM »
Squat 5x5
OHP 5x5
Bent over rows 5x5

Thank chaos, I asked Ron to change it years ago, he said no. But I guess he changed his mind  :D

I'm shlubbing through the rest of the year. Then start a 4week 5x5. Then see where I'm at. So I'm thinkIng right around super bowl Sunday. I'll post some numbers.

The meet I will win in in July. It's a push/pull. So I'll find a full power sometime in April.