From Strongman to Physique...

[ushock]

Time for a change!
Started competing as a lightweight(<231lbs) strongman in November 2008, gathered quite a few trophies, been to nationals, but time to switch gears. Many more opportunities for me in MPD and natural BB.

I have followed the anabolic diet during competition season to stay close to 231, am continuing this approach with slight modifications- only 1 day of carbs and all clean food now.
Cardio is being done 4-5 days/week, generally 20 minutes of stairmaster now. Weight training is done pretty much instinctively.

I am 6'2" and turning 24 years old at the end of this month. I'm probably looking at 210 contest time, April 2013.
From 2008-2010 I trained literally ZERO chest. Got some work to do there.
That's about it...

[ushock]

Today was shoulders and some triceps.
DB lateral swings- 25lbx35, 45lbx35, 50lbx25, then grabbed 20lbs and did one set of full side laterals to failure.
Incline bench rear delt swings- 20lbx35, 25lbx35x2 sets
Seated cable shoulder press- First time doing this, did 4 sets adding weight on each, 20 reps on all sets.
Rear delt machine- 85lbx35x3 sets
Underhand grip pushdown- 50lbx15x3 sets
Pushdowns using the pad on assisted pull up/dip machine- 70x30, 55x25
And done. Cardio tonight will be a light 20 minutes 10 elliptical, 10 incline treadmill.

[ushock]

Off yesterday, calves, chest and triceps today.
45 degree leg press calf raise- 2 platesx15, 3 platesx15, 4 platesx15, 5 platesx15, 6 platesx15
Seated calf raise- 2 platesx12x3 sets with 20 sec deep stretch between sets
Incline hammer strength- weight per side- 45x10, 70x10, 90x10, 115x10, 135x10, 145x10, 160x9
Incline twist and press- 40x15, 55x12
Low incline DB bench- 70x12x3 sets
Cable crossover- 15x15, 20x15, 30x15, drop to 20x20
Chest press machine- 50x15, 70x15x3 sets
Rope pushdowns- 20x25, 30x20, 40x15x3 sets
20 min elliptical

[ushock]

Leg day.
Lying hamstring curls- 70x20, 85x12, 110x8, 120x8, 130x8, 140x8, 150x8
Front squat- 135x8, 185x8 shoulder injury bugging me so axed this exercise.
Hack squat- 2 platesx10, 3 platesx10, 2 platesx10x4 sets short short rest periods.
Barbell lunges- 95lbsx20x2 sets
Stiff leg deadlifts on Sorinex Hurricane- 1 platex15, 2 platesx15x3 sets
Hyperextention- 1 set 15 reps with 40lb med ball, 15 bodyweight.

[ushock]

Just finished up back and biceps.
One arm suitcase barbell rows- 25x12, 50x10, 75x8x3 sets.
Pull ups- 12, 8, 7
Smith machine barbell rows- 135x10x2 sets, 185x10x3 sets rest pause on the last for another 10.
Straight arm pulldown- 27.5x12x7 sets.
Cable curls- 45x15x3 sets.
Barbell curls- 65x12x3 sets drop to empty bar on last for 20.
On elliptical now for 20.

[ushock]

Shoulders and triceps
Partial side lateral swings supersetted with full side laterals- 40x20/20x15x3 sets.
Rear delt machine- 85x30x4 sets
Bradford press- 45x10, 65x10, 85x10
Front DB raise supersetted with DB press- 25x10/25x15x2 sets
Overhead cable extention- 30x20x2 sets
One arm rope pushdown- 20x20, 30x12x3 sets
Abs and 20 minutes cardio tonight.

[ushock]

Legs
Lying leg curl- 160x10x3 sets with 10 partials after last set.
Leg press- 3 platesx20, 4 platesx20, 5 platesx20, drop to 3x20 again.
Single leg press- 2 platesx30, 3 platesx25
Teardrop leg extention- 4 sets of 15, 1 set of 30
Seated single leg curl- 50x20, 70x20
DB stiff leg- 30x20, 50x20

[ushock]

Chest day
Incline DB press- 25x40, 45x12, 65x8, 85x8, 110x8x2 sets
Incline hammerstrength- 1 platex15, 2 platesx12x4 sets
Single arm cable crossover- 15x10x7 sets
Incline barbell- 135x20, 185x8, 135x10,4
Chest press- 140x15, 115x20x2 set
Pecdeck- 3 sets to failure with partials
20 min step mill and some abs tonight

[ushock]

This morning I did calves back and biceps-
Leg press calf raise- 6 platesx15x4 sets
Seated calf raise- 2 platesx20x3 sets
DB row- 30x15, 60x12, 100x8, 150x8x3 sets
Cable row- 70x15x3
Wide grip pulldown- 120x12x2 sets
Underhand machine rows- 145x15, drop 3 times
Hammer curls- 30x10, 35x10, 40x10
Ez bar 21's- 50x3 sets
DB isolation curls- 20x15x3 sets
On step mill now for 20, another 20 on elliptical tonight.

[David Lees]

Damn, putting in WORK bro! Nice job! That's quite the transition moving from SM to MPD. Best of luck with everything...

[ushock]

Thanks man. Its definitely a different world, my joints and lower back have never felt better though. Hopefully see you at some shows in '13.

[ushock]

Shoulders and triceps this morning-
Rear delt swings- 20x50, 30x50x2 sets
Hammerstrength shoulder press- 35x15, 60x15, 85x12, 100x10, all the way back down to 35x15
Barbell front raise- 30x15, 40x15, 50x15
Seated side raise- 20x20x3 sets
Side lateral machine- drop set of 90x15, 70x15, 50x15
Across body DB extention- 25x15, 35x12, 40x10
Cable tricep kickback- 10x20, 12.5x20, 15x15
Going to train some clients and eat some meals, legs tonight since I won't have time this weekend to get in the gym.

[ushock]

Quick leg pump between clients-
Seated leg curls- 50x30, 90x15, 150x6, 90x15, 70x15 and 25 partials
DB stiff legs- 25x20, 45x20, 70x20
Hack squat- 1 platex20, 2 platesx15x3 sets
Walking lunges- 2 sets of 12
Squat- 135x20
This was done under 20 minutes, no rest between sets, 1 minute tops between exercises.

[ushock]

National chest day-
Incline DB bench warm ups to 75x25
Incline hammer strength- 45x15, 70x12, 90x12, 115x12x3 sets
Incline twist press- 50x12x3 sets
Cable chest press- 17x15, 22x12, 32x10, drop to 17x15
Cable crossover- 15x12, 20x12x7
Chest press drop set- 145x9, 85x9, 55x9
Reverse grip pushdown- 30x20, 40x15, 50x10
Manual extentions- 3 sets of 12
Abs calves and cardio later.

[ushock]

Standing calf raise- 3 platesx15x5 sets
Seated calf raise- 2 platesx20x3 sets
Bodyweight donkey calf raises- 40 on each leg, 40 with both
Lat pulldown crunches- 20x20, 27.5x20, 35x20x2 sets
Knee raises- 4 sets of 15

[ushock]

Big back Tuesday-
Single arm hammerstrength rows- 45x15, 70x12, 90x10, 115x8x3 sets
Ushock rows- up to 3 sets of 12 with 45lb
Rotator bar pulldowns- 2 sets behind the neck, 2 sets in front 15 reps with 120
Incline DB shrugs- 50x20x3 sets
Underhand grip hammerstrength pulldown- 70x20x2 sets
DB curl- 25x10, 30x10, 35x10, 40x10
Single arm cable curl- 22.5x15x2

[Waylon]

Pics!

[ushock]

I will try to figure out how to post pics later.
Watching the Olympics is making me miss my days of weightlifting so I decided to do a throw back workout.
Romainian deadlifts- 135x5, 225x5, 275x5, 315x5x3 sets
Front squat- 135x5, 225x5, 275x3 fingers decided to stop working
Good mornings- 135x8x3 sets
Back squat 3 second pause at bottom- 135x12, 185x5, 225x5

[ushock]

128790
This is only before pic I have. I was around 235 here. Almost 2 months later I am about 10 lbs lighter.

[ushock]

Thursday was chest and shoulders
Incline DB- up to 80x15x4 sets
Incline barbell- 135x10x5 sets
DB floor press- 60x15x3 sets
Sorinex Hurricane flat press- 6 sets varied weight and reps
DB partial laterals- 45x30, then light DB raises- 15x15x 3 sets
Rear delt machine- 120x25x3 sets

[ushock]

Yesterday I did calves and abs
Seated calf raise- 5 sets of 10 with 2 plates per side
Cable pulldowns- 4 sets of 20
Leg raises- 3 sets of 15

[ushock]

Back and biceps-
Smith machine bent row- 135x15, 185x12x3 sets
Ushock rows- 25x20, 47.5x15x3 sets
Wide neutral grip pull up- 3 sets of 6
Straight arm pulldown- 35x12x7 sets
Partial face pull- 45x25x3 sets
Hammer curls- 25x20, 30x15, 35x15
Single arm cable curl- 3 sets of 12 and 1 drop
On treadmill now for 20.

[ushock]

Leg workout tonight-
Back squat- 135x10, 185x8, 225x6, 275x6, 315x6
Lunges- 135x6x3 sets
Glute ham raise - 3 sets of 12
Stiff leg deadlift against bands- 135x10, 225x8
Partial leg extention giant set- 70x20, 90x20, 110x20
Sissy squat- 10 reps with 10lb plate, 10 reps no plate- 2 sets
On treadmill now for 20.

[ushock]

I did chest last night trying out some new techniques, felt great.
Today was back and biceps.
Hammer strength rows- 45x15, 70x15, 90x12, 115x12, 135x10x3 sets
Cable rows- 50x15, 70x15x3 sets
Close grip pull ups- 3 sets of 8
Underhand row machine- 115x10 and 10 partials, 135x10 and 10 partials 2 sets
Rope low face pull- 3 sets of 25
Straight arm pulldown- 50x10x3 sets
Curl superset- 25lbsx 8 supinated curls, 8 hammer curls, 8 palms out curls 3 sets

[David Lees]

I like the Curl supersets you did there...similar to something I incorporate into my arm sessions.

[ushock]

Yeah gives me a great pump and takes no time at all.
20 min fasted intervals this morning.
Shoulders and abs this afternoon.
Machine laterals- 5 sets
Hammerstrength shoulder press- 4 sets with one drop
DB partial raises- 3 sets
Rear delt swings- 3 sets
Rear delt machine- 2 drop sets
Another 20 min of cardio tonight.

[ushock]

Legs yesterday.
Leg curls- up to 170x12x3 sets
Leg press- up to 6 platesx8, then 4 plates x10 with 3 second descents for 2 sets
Teardrop extention- 4 sets of 20
Walking lunges- 2 sets of 10 holding 25lb plates

[ushock]

Some chest tonight.
Incline hammerstrength- went to 45 and 25 and stopped, this machine always kills my shoulder.
Slight incline smith press- 135x12, 185x12, 215x8, 185x8, 135x12
Cable crossovers- 4 sets of 15
Flat bench- 135x25 hurt. Stopped.
Pec deck- 3 sets of 15 then 15 partials
Incline hammerstrength partials- 2 sets of 15 each arm then 2 sets of 20 with both together.
On treadmill now for 30.

[ushock]

Sunday I did a quick back workout.
Hammerstrength pulldowns- 45x15, 70x12, 90x10, 115x8
Pull ups- 20, 15
Behind back shrugs- 2 sets of 25
DB rows- 3 sets of 15 with 60lbs no rest
One arm pulldowns- 4 sets

[ushock]

Shoulders-
Palms out db press- up the rack 10lb-50lb 15 reps each set
Side lateral machine- 3 sets of 15
Rear delt machine- 3 sets 60 reps
Partial side laterals- 40, 45, 50x20
Hammerstrength press- 3 sets of 20
Rear delt swings- 40x40, 20x 40
Tricep pushdown- 3x15
Overhead extentions- 3 sets
Cable kickbacks- 2 sets
30 min elliptical

[ushock]

Leg day-
Lying leg curls- sets of 20 reps up to 140
Leg press- sets of 20 reps up to 7 plates then 15 reps with 8 plates, then down to 5 plates for 2 rounds of 10 reps 3 second descent and 10 reps partials
Seated leg curl- 3 sets of 20
Teardrop extentions- 4 sets of 20
Dimel deadlift- 2 sets of 20 with 135

[ushock]

Back yesterday-
Hammer strength single arm rows- 45x15, 90x12, 115x10, 135x8x3 sets, 75x25 both arms
Ushock rows- upp to 50x15x3 sets
Wide dd pulldowns- 2x15
Barbell rows- 135x15x3 sets
Partial wide grip pulldowns- 2x20
Barbell curl- 70x15x3 sets
Cable curls - 4 sets

[ushock]

Chest yesterday-
Incline DB up to 90x15 then 2 sow back off sets of 75x15
Incline hammerstrength- 4 sets of 12 with partials
Cable crossover- 3 sets of 20 with partials
Cable press- 4 sets of 15
Chest press- 5 sets and 2 drops

Tonight was legs-
Deadlifts up to 405
Squats up to 315x8
Lunges 135x8 3 sets
Glute ham raises- 3 sets of 10
Leg extensions- sets of 20 increasing weight each set with no rest

[ushock]

Shoulders-
Rear delts with cables- 5 sets of 40
Palms out press- 4 sets of 20
Neutral grip press on hurricane- 25x20, 50x15, 75x10, 85x10, drop to 50x10
Side lateral swing- 40x25, 55x30x2 sets
Dips- 4 sets
Pushdowns- 3 sets
Treadmill for 30

[Sothintuisoto]

+1. (http://www.egngaming.com/entry.php?404-Friteuse-laquelle-choisir) I agree

[ushock]

Back yesterday-
One arm hammer strength rows- up to 160x8x3 sets
Stretchers- 4 sets
Db rows- 4 sets
Pulldowns- 4 sets
Ez bar 21's-3 sets

Chest today-
Incline hammer strength- 90x12, 115x10, 135x10, 160x8, 90x20x2 sets
Cable crossovers- 5 sets with partials
Incline db- 3 sets of 20
Chest press- 4 sets of 10
Cable press- 4 sets of 20
just did 4 sets of seated calves and 3 sets of crunches now on elliptical for 20.

[ushock]

Legs-
Deadlifts up to 455
Leg press- sets of 20 up to 7 plates
Seated single leg curl- 3 sets of 15
thats it!

[ushock]

30 min fasted cardio this morning.

Shoulders tonight-
Push press- 135x10, 185x3, 225x3, 185x5, 135x5 strict, 5 push press, 5 strict, 5 push press for 20 total.
DB tri extensions- 40x8x3 sets
Side raise partials- 45x30x3 sets.
Rear delts on cables- 22.5x30x3, 12.5x30.
Side raise machine- 2 sets to failure with partials.

[ushock]

Today I got together with my strongman crew and hit a couple of events while I was there, did some axle with less than 200lbs and a couple yoke runs with 550.
Then went to the gym and did-
Neutral grip bar curls- 4x15
Cable curls- 3x15
Hanging leg raises- 2x20
Ab machine- 3x15
Bosu ball planks- 3x30 sec

[ushock]

Monday was chest
incline DB- 4 sets
gironda dips- 3 sets
cable flys- 4 sets with partials
hammerstrength flat- 2 sets
cable press- 3 sets with partials

Legs yesterday-
Squat- 3 sets and 1 drop set
lunges- 2x10
Teardrop extensions- 4x25
stiff legs on hammerstrength shrug machine- 3x15

[ushock]

Wednesday I did back & biceps
One arm Hammer strength rows- 115x15x3 sets
Ushock rows- 52x15x3 sets
Underhand pulldown- 3 sets of 15
Stretcher pulldowns- 3 sets of 15
Cable curls- 4 sets
Hammer curls- 2 sets

Thursday was shoulders & triceps
Side raise machine as warm up
Rear delt machine- 4 sets of 30 and 1 big drop set
Palms out press- sets of 15 up to 60lbers and 1 drop set
Side lateral swings- 50x25x3 sets
Side raise machine with added resistance on negative- 1 burnout set
Overhead db extention- 3 sets
Pushdowns- 4 sets

[ushock]

Took two days off, back and biceps again today

Messed around with t bar row, really don't like it much though.
Smith bent row- 225x15x3 sets and one drop
DB rows- 85x10x3 sets
Pull ups- 4 sets
Stretcher pulldowns- 4 sets of 20
DB curl- 3 sets of 10
Cable curl- 3 sets of 15 plus 10 partials
Standing calf raise- 5 sets of 20

[ushock]

Just killed chestIncline DB- up to 60x15x4 setsPec deck- 4 sets of 20Incline smith machine- 135x15x3 sets with deep stretches between setsCable crossover- 4 sets of 20Much higher volume than I'm used to.

[ushock]

Legs yesterday-
Lying leg curl- 3 sets of 15
Front squat- 135x10, 185x5, 235x5, 185x20
Leg press- 5 platesx20x3 sets
Seated leg curl- 3 sets of 20

[ushock]

Shoulders and triceps yesterday-
Rear delt machine- 4 sets of 30, 1 drop set
Side lateral machine- 4 sets of 20
Palms out press- up to 40x15x3 sets
6 way raises- 10x15x2 sets
Machine shoulder press- 3 sets of 20
DB cross body extention- 25x30x3 sets no rest
Rope overhead extention- 4 sets

Just calves and cardio today

[ushock]

Back friday-
Cable rows- heavy 3 sets of 8
Underhand pulldowns- 4x15
Stretcher pulldowns- 3x15
DB row- 80x15x3 sets
Machine curls- 3 sets
EZ bar curls- 3 sets

Legs yesterday-
Safety bar squats- lots of sets
Hack squats- 4 sets of 20
Lunges- 2 sets of 10
Glute ham raises- 3 sets of 12
Leg extentions- 4 sets of 20

[ushock]

Chest and triceps-
Incline bench- up to 225x8 and drop set
Cable crossovers- 4 sets of 20
Incline twist press- 3 sets of 12
Incline flys- 1 set of 20
Chest press- 5 sets
Pushdown- 6 sets
Cable extentions- 3 sets

[ushock]

Back and biceps-
Cable curls- 3 sets
Machine curls- 3 sets
Drag curls- 3 sets
DB rows- up to 130x3x8
Smith machine bent rows- 3 sets
Machine rows- 4 sets alternating 2 grips
Pulldowns- 2 sets of 15
Then messed around with our new TRX's... rows, curls, abs

[ushock]

Legs-
Squat- kept constant tension, trying new styles- up to 225 for 3 sets then 135 for 1 set with 3 second descents.
Squat machine- 15 bottom partials, then 15 top partials, 3 sets. killer
Leg extention- 4 sets and 1 big drop set until they could no longer move
Seated leg curl- 2 sets both legs, 2 sets single leg, 2 sets of both, last set they cramped bad so called it a workout and went to chipotle.

[ushock]

Went a little too hard at the club last night so decided to torture myself as punishment. Biceps and some cardio
Cable curls- 4 sets
DB curl- 1 big drop set 50x15, 35x15, 20x15
Barbell curl- 3 sets
Rope machine followed by medicine ball curls- 30 sec, 30x15, 20x20 and 1 min on versa climber after- 3 rounds. got a vid
http://www.youtube.com/watch?v=J6kE-k1DbyM&feature=share&list=UU-dZnhGackDJTYokT0PejYQ

[ushock]

Chest yesterday-
Pec deck- 4 sets of 15 warming up
Flat hammer strength- 3 sets and a big drop set
Incline Hammer strength- 4 sets
Cable crossover- 4 sets
Chest press- 3 sets
Then I did 2 sets of 6 different exercises for triceps, real high reps.

[ushock]

Back today-
Seated calf raise- 4 sets
Hammer strength single arm row- 45x15, 90x12, 135x10, 180x8x2 sets
Hammer strength underhand pulldown- 45x15, 90x12x3 sets
DB pullover- 45x12x2 sets
Rope pulldown- 3 sets of 20
High row machine- 130x15x3 sets

[ushock]

Wednesday was legs-
Lunges- 135x6, 185x6
Stationary lunges- 135x10x2 sets
Leg press- 3 platesx30, 5 platesx30
Leg extention- 5 sets
Standing leg curl- 4 sets
Hammer strength machine lunges- 1 set of 10 on each leg

Yesterday was shoulders-
Hammer strength press- 5 sets up to 115x10 then 2 backdown sets of 20 with 45
Cable rear delts- 4 sets of 25
Side lateral swings- 55x15x4 sets
Side lateral machine- 3 sets of 20
Shoulder press machine- 2 sets of 20
Rear delt machine 2 sets of 60
Cable kickbacks- 5 sets
Cable extentions- 3 sets

[ushock]

Quick bicep and chest pump day-
Preacher machines- random sets and reps just pumping up
Seated curl machine- same^
Across body hammer curls- 5 sets
Incline hammer strength- 5 sets with one drop
Cable crossovers- 5 sets of 20
Decline hammer strength- 2 sets of 50 (ouch)
Seated cable fly then press- 2 sets of 15/15
Chest press machine- one big drop set finisher

Calves and bit of cardio tonight

[ushock]

Yesterday did some back-
DB rows- up to 90x20x3 sets
Hammer strength underhand grip pulldown- 3 sets
Wide grip pulldown- 4 sets
Stretcher pulldown- 4 sets

Today did Chest and abs-
Incline bench- 6 sets
Incline hammer strength- 4 sets
Decline DB press superset with cable crossover- 3 sets
Stretcher push ups- 3 sets
Crunches on ball- 4 sets

[ushock]

Legs yesterday-
Started off with stationary lunges- 135x10x2 sets, 185x10x2 sets
Then a national level powerlifter came in to do rack pulls and I couldn't resist- did sets of 3 from 225-495 from high shin
Leg press- 3 sets of 30
Seated hamstring curl- big drop set
Glute ham raises on 45 degree hyper bench- 2 sets of 25

Today did some shoulders-
Hammerstrength press- lots of warm ups then 2 sets of 12 with 2 plates all partials
Cable rear delts- 5 sets
Side raise- probably 10 sets of different raises all random
6 way raises- 3 sets of 10
Side raise machine- drop set lots of reps

[ushock]

Ended up digging a huge trench and planting 4 trees in my yard, then went back to the gym for some arms-
Rope pushdows- down the stack sets of 30 then 25 then 20
Cable kickbacks- 5 sets of 25
Cable extentions- 3 sets of 20
DB curls- 5 sets
EZ bar 21's- 4 sets
Hammer curls- 4 sets and 1 drop
Ate a whole apple pie afterwards!

[ushock]

Triceps today-
Cable extentions- 3 sets of 30
DB skull crushers- 4 sets of 15
One arm rope extentions- 4 sets of 20
Underhand pushdowns- 4 sets of 20
cable kickbacks superset with bench dips- 2 sets of 15, dips to failure

[ushock]

Been fighting a cold, just did some biceps and abs saturday.
Cable curls- 4 sets
Barbell curls- 4 sets
Preacher curl machine- 3 sets
Leg raises- 4 sets

[ushock]

Still feeling under the weather... Quick shoulder and calf workout today.
Side raise machine- 7 sets of 20
Rear delt machine-5 sets of 30
Shoulder press machine- 5 sets of 20
Seated calf raise- 4 sets of 20

[ushock]

Back and abs today-
Seated cable row- 4 sets of 15
Pulldowns to head- 4 sets of 20
Chest supported rows- 3 sets of 15
Underhand grip row machine- 4 sets of 20
Partial DB row- 3 sets of 20
Cable crunches- 4 sets of 30

[ushock]

Chest-
Incline hammer strength- up to 3 plates for 2 sets of 10, then 3 sets of 10 with 2 plates single arm
Cable crossover- 4 sets of 15
DB twist press- 3 sets of 10
Flat hammer strength- 1 drop set then 3 sets 20 seconds rest
Hex press- 2 sets of 30
Biceps later tonight

[ushock]

Legs today-
Lunges- 135x10, 185x8, 225x8, 135x20
Leg press- sets of 10 up to 8 plates, then drop sets down to 3 platesx30. Brutal.
Leg curl- 3 sets of 20
Glute ham raises- 2x25
Started leg extentions then got real bad ab cramp so cut it short.

[ushock]

Shoulders today-
Hammerstrength shoulder press- 45x20, 90x15x3 sets, 45x20
Side lateral swing- 60x20x3 sets
Rear delt machine- 85x50x3 sets
Rear delt single arm cable- 2 sets of 25
6 way raises- 12x15
Side raise machine superset with shoulder press machine- 3 rounds

[ushock]

Back saturday-
Hammerstrength rows- up to 4 plates for 12 reps
Wide neutral grip pulldowns- 3 sets
One arm pulldowns- 4 sets
Chest supported rows- 2 sets of 20
Underhand machine rows- 3 sets of 20
Straight arm pulldown- 5 sets

Chest yesterday-
Cable flys- started with a set of 100, then 5 sets of 20
Incline DB twist press- 4 sets
Incline hammer strength- 4 sets
Chest press machine- one big drop set

[ushock]

Quick legs today-
Squat- 3 sets
Deadlift- up to 405x3 then 225x20
Leg curl- 4 sets
Single leg press- 3 sets

[ushock]

Shoulders yesterday-
Side lateral machine- probably 8 sets all high reps
Palms out press- sets of 10 from 20 up to 60
Hammer strength press- 70x20x3 sets
Cable rear delts- 5 sets of 40
Side raise swings- 50x20x4 sets
Machine press- 3 sets of 20

Arms today-
Rope pushdowns- 5 sets of 25
Overhead extentions- 4 sets of 15
Skullcrusher- 60x20x3 sets
Underhand pushdowns- 4 sets
Preacher curl machine- 3 sets of 15
Drag curl- 50x15x4 sets
Hammer curl- 35x10x3 sets

[ushock]

Back thursday-
Cable rows- 4 sets
Underhand pulldowns- 3 sets
Chest supported rows- 3 sets
Stretcher pulldowns- 3 sets

Chest friday-
Incline smith machine- 4 sets
Incline smith press- 3 sets
Cable crossover- 4 sets
DB twist press- 3 sets
Chest press machine- 1 big drop set

[ushock]

Legs today-
Lying leg curl- 3 sets of 12
Lunges- 3 sets of 15
Squat machine- 3 sets of 20
Seated leg curl- 1 set of 20 and 20 partials

[ushock]

Shoulders sunday-
Palms out press- 3 sets of 10
side lateral machine- big drop set
Shoulder press machine- big drop set
Rear delt machine- 4 sets of 50
Front raise- 3 sets of 15

Yesterday was arms-
Reverse grip pushdown- 5 sets of 30
Lying DB estention- 4 sets of 20
Across body cable extention- 4 sets of 20
DB curls- 4 sets of 12
Cable curl- 3 sets of 15
Preacher machine- 4 sets of 15

Back today-
Dead stop DB rows- 5 sets of 10
Pulldown- 4 sets of 15
DB pullovers- 2 sets of 20
Stretcher pulldowns- 3 sets of 20

[ushock]

Chest today-
Incline hammer strength- 3 sets of 15 with 2 plates
Cable crossover- 3 sets of 15 and 15 partials at the end
Incline DB twist press- 3 sets of 10
Incline fly- 3 sets of 20
Chest press finisher- 3 sets closer grip each set, then 15 partials

[ushock]

Off yesterday, Thursday was legs-
Lunges- 135x5, 225x5, 275x5, 135x15
Leg press- drop set from 6 plates down to 3, 20 reps each
One leg machine leg press- 2 sets of 20
Lying leg press- 2 sets of 20 then racked it for 10
Glute ham raise- 2 sets of 30
Seated leg curl- 1 set of 50

[ushock]

Shoulders yesterday-
Side lateral swings- warm ups then 45x25x4 sets
Side lateral machine- 3 sets of 20 then drop
Palms out press- 45x15x3 sets
Hammer strength press- 1 plate for 60 reps 1 set
Pushdown- 4 sets of 15 20 sec rest
Skullcrushers- 4 sets of 10
DB curls- 3 sets of 12
Drag curl- 2 sets of 15
Cable rear delts- 4 sets of 15

[ushock]

Today was back & abs-
Pull ups- 3 different grips 2 sets each
One arm pulldown- 3 sets of 20
Smith machine row- 2 sets of 15
Stretcher pulldown- 3 sets of 20
DB row- 2 sets of 20
Leg raises- 3 sets of 25
Crunches- 3 sets of 40

[ushock]

National chest day-
Incline hammer strength- 3 sets of 12
Incline guillotine press- 3 sets of 12
Pec deck- 4 sets of 15
DB press superset with hex press- 50x20/30x20 2 sets
Chest press- 4 sets of 10
Calves tonight

[ushock]

Legs!
Squat- 135x20, 225x10x2 sets 3 seconds down 3 seconds up
Lunges- 135x15x2 sets
Leg extention- 3 sets 15
Sissy squats- 1 set of 30, 1 set of 23- couldn't get to 30 quads were done
Kneeling leg curl- up to 150x20
Glute ham- 2 sets of 30
Quick and brutal

[ushock]

Chest and shoulders-
Neck press- 135x20x2 sets
Incline hammerstrength- 6 sets
Chest press- 4 sets
Cable flys- 4 sets
Side raises- 6 sets
Side lateral swings- 3 sets
Side raise machines- 3 sets
Cable side raise- 2 sets

[ushock]

Back-
Seated cable row- pyramid, 15, 12, 10, 8, 15
One arm pulldown- 3 sets of 20
Pulldown- 3 sets, 1 set behind neck
Hammerstrength pulldown- 3 sets
Partial DB rows- 2 sets of 30
Stretcher pulldowns- 3 sets of 20

[BDD]

Hey ushock, you're doing great. What contest are you entering in April 2013?

[ushock]

Thanks, I'm doing the Metropolitan in NYC on the 6th.
Today was chest arms and abs-
Guillotine press- 135x15x3 sets
Incline fly- 30x20x3 sets
Smith machine neck press with feet up- 100x20x3 sets
Pec deck- 1 set of 100
Tricep cable extention- 3 sets 20
Pushdown- 20,20,15,10,15
Cable curl- 3 sets of 20
Seated db curl- 3 sets of 20
Isolation curl- 2 sets of 20
Leg lifts- 3 sets of 25
Cable crunches- 3 sets of 50

[ushock]

Pre- hurricane Sandy leg training-
Seated calves- 3 sets of 20
Leg press calves- 3 sets of 30
Leg press- up to 2 working sets of 20
Kneeling leg curl- up to 3 working sets of 15 with 45 second rest
Lunges- 2 sets of 15
Leg extention- 3 sets of 30
Dumbbell stiff leg- 2 sets of 30

[AVBG]

Triceps today-
Cable extentions- 3 sets of 30
DB skull crushers- 4 sets of 15
One arm rope extentions- 4 sets of 20
Underhand pushdowns- 4 sets of 20
cable kickbacks superset with bench dips- 2 sets of 15, dips to failure


Taking shape mate! Post more pics!

[ushock]

I post lots of pics on my instagram, will start to put them up on here as well.
Chest is starting to improve which is good... still needs a lot of work as a well developed chest seems key.
134537

Hurricane Sandy has all the gyms closed today and probably tomorrow... luckily I have the key to my friend's personal training studio so I'll be hitting it as usual.

[ushock]

Back and abs today-
Barbell row against mini bands- 185x10x3 sets
Pull ups with 40lb chain around neck- 3 sets of 12, then 1 set of 12 no chain
Rows on Sorinex hurricane- 70x15x3 sets
Weird pulldown variation- 3 sets of 20 - supersetted with Incline bench DB row- 3 sets of 15
Stretcher pulldown- 3 sets of 20
Close grip partial chins- 2 sets of 15
Leg lift- 3 sets of 25
Crunches- 3 sets of 50
134544

[ushock]

Today was calves and shoulders-
Hammer strength tibia machine- 3 sets of 20
Calf raise on hack squat- 4 sets of 20
Side raise giant set- 15x10, 30x10, 55x10, 40x20, 30x20
Side lateral swings- 55x25x3 sets
Side laterals on Sorinex hurricane supersetted with 'w' press- 3 sets of 25 each
Cable rear delts- 4x20
134576

[ushock]

Chest and triceps today-
Cable crossover- 3 sets of 15
Incline hammer strength- worked up to a heavy set of 8, then 2 backdown sets of 15
Slight incline DB- few random sets
Flat neck press on smith machine- 3 sets of 12
Chest press machine- one big drop set
Pushdowns supersetted with dip machine- 4 sets of 20
Overhead DB ext.- 20x20x2 sets

[AVBG]

Now you're starting to do justice to your log! Your transition seems effortless (even though I bet it's not)..tell us your secrets ? Lol

[ushock]

The secret is that my body wasn't made to be a powerlifter or strongman lol. At 270 my waist was barely over 36". I trained and ate like a bodybuilder when I first started so I already know how my body best reacts for those purposes.
Here is a pic of me at 16 years old, 6 months after I started working out.
134773

[ushock]

Legs today-
Lunges- 135x20x2 sets
Front squat/Back squat superset- 135x10/10x3 sets
Leg press- 3 sets of 30
Leg curl- up to the stack for 2 sets of 20
Done, couldn't stand.

[ushock]

Back and biceps-
Cable rows- sets of 20 down to the stack for 10
Hammer strength pulldown machine- 70x15x3 sets
One arm pulldown- 3 sets of 20
one arm hammer strength rows supersetted with straight arm pushdown- 3 sets drop set on last. Almost puked.
Machine curls- 3 sets of 20
21's- 60x3sets

[ushock]

Calves and chest-
Calf raise on hack squat- 4 sets
Hammer strength tibia machine- 3 sets
Incline smith machine neck press- 3 sets
DB fly- 3 sets
Legs up wide grip neck press supersetted with incline close grip neck press on smith- 2 sets
Cable crossover supersetted with Hammer strength incline- 2 sets
Stretches

[ushock]

Shoulders and triceps-
Hammer strength press warm up- 1 plate 2 sets of 40
Side lateral partial swings- 5 sets high reps heavy
Full side laterals- 4 sets of 15
Side lateral machine- 4 sets of 20
Rear delt machine- 3 sets of 45 with 115lb
Palms out press- 3 sets of 30 with 20's
Ez bar pushdowns- 4 sets of 25
Reverse grip single arm pushdowns- 3 sets of 20
Cable extention- 3 sets of 30
Bench dips supersetted with overhead db extention- 2 sets of 20/15
Gonna grill and rake leaves then back to the gym tonight for abs and tanning.
134921

[ushock]

Just a quick bicep and calf pump today- curl machine, hammer curls, cable curls, seated calf raises. done in 20 minutes.

[ushock]

Back today-
One arm cable row- up to 1 all out set
Hammer strength pulldown machine- up to 1 all out set with 3 plates then a backdown set with 1 plate
Hammer strength row- up to 1 all out set with 3 plates and a 25
Pulldown- 3 sets of 20
Incline DB row- 3 sets of 30

[ushock]

Legs on 4 hours of sleep-
Leg extention- worked up to the stack for one all out set of 30-40 wasn't counting
Leg press- 1 warm up set then 1 work set of 14 plates for 30-40ish again
Single leg press- 1 warm up set then 110x30ish reps each leg for 2 sets
Quad stretches
Kneeling leg curl- 1 warm up set then 1 set with the stack for 30-40 reps
Single leg DB stiff legs- 3 sets of 20
Glute hams- 1 set of 50ish

[ushock]

Chest today-
Warmed up real well with cable flys and presses
Decline hammer strength- up to 3 plates then dropped back down to 2 then 1
Incline hammer strength- 3 sets different partials
Cable flys- 3 sets and 1 set of cable presses
Incline smith neck press- 3 sets
Chest press machine supersetted with Machine flys- 3 sets

[ushock]

Calves and biceps today-
Seated calf raise- 3x20
Standing bodyweight calf raise- 2 sets of 50
Cable curls- 4 sets of 20
Alternating DB curls- 3 sets of 12
Barbell drag curl- 3 sets of 20
Curl machine- 3 sets of 20-30

[ushock]

Leg day-
Lunges- 135x20x2 sets
Leg curl- 3 sets of 15
Teardrop leg extention- 3 sets of 25
Glute ham- 2 sets of 30
Single leg DB stiff leg- 3 sets of 15

[ushock]

Chest-
Single arm crossover- 3 sets of 15
Hammerstrength incline- 3 sets last one rest pause
Incline DB twist press- 3 sets of 15
Machine fly- 3 sets of 15
Chest press machine- 2 burn out sets

[ushock]

Back yesterday morning and arms at night-
Pulldowns- 4 sets of 20
Hammerstrength rows- 3 sets of 20
Underhand seated cable row- 3 sets of 20
DB row partials- 2 sets of 20

DB curl- 5 sets increasing weight
Overhead DB extention- 3 sets of 20
Hammer curl- 3 sets of 15
Cable curl supersetted with underhand tricep kickback-3 sets of 20
Rope pushdown- 4 sets of 35
One arm cable curl- 3 sets of 15
137072

[ushock]

Quick shoulders today-
Side raise machine- 10 sets of 10
Rear delt machine drop set
Side lateral swing drop set
6 way raises- 3 sets of 10

[ushock]

Legs today-
Seated leg curl- up to 1 all out set of 30ish
Leg extention- 3 sets of 50
Stiff leg deadlift- 135x20, 225x20
Lying leg curl- up to 1 big drop set
Single leg press- 2 sets of 30
Close leg press- 50,40,30 reps adding weight then added more and went all out for 50 reps
done.

[ushock]

Chest yesterday-
Incline hammerstrength- 4 sets of 15
Cable crossovers- 4 sets of 15
Incline neck press- 3 sets of 20-25
Flat DB press- 3 sets of 15
stretches
5 sets of 20 leg raises

[ushock]

Calves back and biceps-
Seated calf raise- 6 sets- 3 slow with holds 3 fast constant tension
Underhand cable row- 4 sets of 25
Pulldown- 4 sets of 15
Meadows row- 3 sets of 15
Machine row- 3 sets of 20
EZ bar 21's- 3 sets
Seated palms out curl- 2 sets of 20
Hammer curl drop set- 4 sets of 12

[Joshua H]

I will be following along here now to bro. Your a stork like me being well over 6' tall. I am 6'2" and only 200lbs soaking wet and carb loaded.....no joke. I have been powerlifting since the end of grad school in spring 2010 and prior to that I was bodybuilding since summer 2007. As of September 5th this year when I turned 28 I made the call to try out Physique and give that a go now. I am doing my first show Jan 19th in LA so will see how she shakes out!

Good to see other former powerlifters let alone one my age and height to follow along with.

Good luck to you!

[ushock]

I will be following along here now to bro. Your a stork like me being well over 6' tall. I am 6'2" and only 200lbs soaking wet and carb loaded.....no joke. I have been powerlifting since the end of grad school in spring 2010 and prior to that I was bodybuilding since summer 2007. As of September 5th this year when I turned 28 I made the call to try out Physique and give that a go now. I am doing my first show Jan 19th in LA so will see how she shakes out!

Good to see other former powerlifters let alone one my age and height to follow along with.

Good luck to you!

Nice dude best of luck I'll be following along.

[ushock]

Took 2 days off, back at it today. Today is 18 weeks out. Calves and chest-
Seated calf raise- 5 sets
Decline hammer strength- sets of 10 up to 4 plates then 2 drop sets of 50
Incline hammer strength- 6 sets of 20
Cable crossover- 5 sets of 15
Chest press machine- 3 sets of 20

[ushock]

Legs today-
Kneeling leg curl- 3 sets of 15
Single leg press- 4 sets of 20
Leg extention- 4 sets of 20
Leg press- 4 sets of 20

[ushock]

Back and biceps yesterday-
Hammer strength rows- 3 sets of 8
Hammer strength pulldown- 3 sets of 15
Straight arm pulldown- 4 sets of 20
Incline rows- 3 sets
Machine curls- 3 sets of 20
Cable curls- 3 sets of 20

[ushock]

Triceps and abs-
Pushdowns- 3 sets of 20
Incline DB ext- 3 sets of 12
Underhand single arm pushdown- 4 sets of 20
Dips- 4 sets of 25
Cable ext- 3 sets of 30
Hanging knee raise- 5 sets of 20

[ushock]

Calves and shoulders-
Seated calf raise- 5 sets
Standing bodyweight calf raises- 3 sets
Shoulder press machine- 4 sets
Rear delt machine- 5 sets
Side raise machine- 4 giant sets
Side delt swings- warm up then big drop set
Seated side lateral- 2 sets
Palms out press- 2 sets

[ushock]

Chest-
Incline hammer strength- 3 sets of 15
One arm crossover- pyramid 5 sets
Fly machine- 3 sets of 20
Incline DB twist press- 3 sets of 20
Chest press machine finisher- 3-4 sets of 30-50

[ushock]

Legs...
Lying leg curl- 3 sets of 15
Leg press- 3 plates for 100 reps, 5 plates for 3 continuous sets of 10 without racking it
Teardrop leg extention- 3 sets of 30
Single leg press- 3 sets of 15
Kneeling leg curl- drop set 3 drops of 20 reps each leg

[ushock]

Biceps and back-
DB curl- 5 sets
Drag curl- 3 sets of 20
Rope pulldown- 3 sets
Wide grip neutral pulldown- 3 sets of 20
One arm cable row- 3 sets of 15
Row machine- 3 sets of 30
Hammer strength row- 3 sets of 20
Straight arm pulldowns- 1 set of 40

[ushock]

Triceps and shoulders-
Incline DB extention- 3 sets of 15
Cable concentration pushdown- 3 sets of 20
Rope pushdown- 3 sets of 30
Dip machine- 2 sets of 25
Side raises- 2 sets of 20
Partial side laterals- 3 sets of 20
Side raise machine- 3 sets
Cable rear delts- 3 sets of 50
Palms out press- 1 set of 50

[ushock]

Thursday was chest-
Incline neck press- 4 sets
Incline hammer strength- 3 sets
Cable crossover- 4 sets
Decline hammer strength- one big drop set
Chest press- 4 sets high rep burnouts

Friday- Back and biceps
Hammerstrength pulldowns- 3 sets of 20
One arm cable row- 3 sets of 25
Pulldowns- 2 sets of 40
Stretcher pulldowns- 3 sets of 20
Barbell curls- 6 sets
Machine preacher curls- 5 sets
Cable curls- 2 sets

[ushock]

Shoulders and triceps today-
Side raise machine- 50, 40, 30, 20, 10 reps increasing weight each set
Side lateral swing- 4 sets of 20
Rear delt machine- 3 sets of 40
Seated side laterals- 3 sets of 20
Cable rear delts- one drop set 35 reps each set
Pushdowns- 5 sets
DB extention giant set- 4 sets

[ushock]

Chest yesterday-
Incline smith neck press- 6 sets
Incline hammer strength- 3 sets of 20
Flat DB twist press- 2 sets of 15
Flat DB flys- 3 sets of 15
Single arm crossovers- 2 sets of 30
Chest press machine- 2 burnout sets

[ushock]

Back today-
Hammer strength rows- 3 sets of 10 neutral grip, 10 pronated grip
Pulldowns- 3 sets of 20
Straight bar pulldowns- 15 underhand, 15 pronated- 3 sets
Rows on high pull machine- 2 sets of 15
DB rows- 15 partial, 15 full reps- 2 sets

[ushock]

Arm day-
Preacher curl machine- 3 sets of 30
Giant set- EZ bar curl- 80>40x15, DB hammer curl- 25x15- 2 sets
Rope cable curls- 3 sets of 30
DB curl giant set- hammer curl, supinating curl, palms out curl 20x8,8,8-2 sets
Dips- 2 sets of 30
Reverse grip cable kickbacks- 3 sets of 20
Pushdowns supersetted with overhead DB extentions- 3 sets of 20,15
Overhead extention drop set- 25,15,10x20 reps- 2 sets
Rope pushdowns- 150 rep continuous set
Tricep dip machine- 150 rep continuous set

My arms NEVER feel like they get worked well... this session was intended to remedy that.

[ushock]

Shoulders yesterday-
Side laterals down the rack- 45,30,20,15,10
Side lateral swings- 4 sets of 30
Side lateral machine- 4 sets of 30
Cable rear delts- 4 sets of 30
Rear delt machine- 2 sets of 40

[ushock]

Check out RTN supplements Facebook page- I just won a 10lb bucket of whey by sharing one of their Facebook statuses! They do give aways every week http://www.facebook.com/pages/RTN-Dietary-Supplements/196628758946?ref=stream

[ushock]

Legs yesterday-
Seated single leg curl- 3 sets of 20
Leg press- 4 sets of 20 with 30 seconds rest
Leg extention- 1 set of 30 then 20 partials
Lying leg curl supersetted with one leg stiff legs- 4 sets of 20
My post leg workout carbs!
139119

[ushock]

Chest today with the CEO of Revolutionary Technology Nutrition-
Pyramid on Incline bench
Superset of hammer strength press and incline fly/press machine
Old school pec deck drop set
Cable crossover finisher
We did a video- I'll post it when it's up.

[ushock]

Back-
Hammer strength underhand pulldown- 4 sets of 20
Hammer strength single arm row- 3 sets of 20
Stretcher pulldowns- 3 sets of 20
Single arm row on high pull- 3 sets of 15
Straight arm pulldown- 1 set of 50

[Joshua H]

trader joes pumpkin butter rocks! wise choice my man! wise choice!

good lifts by the way! love the hammer line to death! got all of it at our 2 base Naval base gyms here in Kitsap WA.

[ushock]

Thanks bro.
Arms yesterday-
EZ bar curls- 5 sets of 10
Pushdown- 5 set pyramid
Preacher curl machine- 4 sets of 30
DB extention superset- 3 sets of 40

[ushock]

Shoulders yesterday-
Seated side raises- 4 sets of 20
Side lateral swings- 3 sets of 30
Side raise machine- big drop set
Rear delt db swing supersetted with band pull aparts- 2 sets of 30 each
Cable rear delts- 2 sets of 30

[ushock]

Thursday was chest and triceps-
Incline DB- 3 sets
Decline hammerstrength- big drop set
Cable crossover- 5 sets
Chest press machine- 2 huge sets
Pushdowns- 4 sets
Extention superset- 3 sets
Underhand pushdowns- 3 sets

Legs today-
Leg curl- 3 sets
Leg extentions- 4 sets
DB stiff leg- 4 sets
Leg press- 4 sets
Single leg press- 2 sets

[ushock]

Back-
Underhand grip rows on the Sorinex Hurricane- 3 sets of 10
Pull ups- 4 sets of 10
Straight arm pulldowns- 3 sets of 20
Stretcher pulldowns- 3 sets of 20
Hyperextention- 1 set of 50

[ushock]

Chest-
Incline hammer strength- 3 sets of 12, 1 backdown set of 20
Seated cable press- 3 sets of 15
Single arm crossovers- 3 sets of 15
Incline fly- 3 sets of 15
Incline chest press machine- 2 giant sets

[ushock]

Shoulders and biceps yesterday-
Lateral raises up and down the rack- sets of 15
Rear delt machine supersetted with band pull aparts- 3 sets
Side laterals on Sorinex hurricane- 3 sets of 20
Side lateral partials- 4 sets of 20
DB curls- 3 sets
Cable curls- 3 sets
Isolation curls on Sorinex hurricane- 3 sets
140029140030

[ushock]

Back today at Apollon gym-
Pullover machine- 4 sets AWESOME MACHINE
Hammer strength pulldown- 3 sets of 15 and 1 drop set
Hammer strength low row- 4 sets of 15
Hammer strength iso row- 3 sets of 30
Close grip pulldown- 8 sets of 8 to finish

[ushock]

Arms-
EZ bar curls- 3 drop sets
Hammer curls supersetted with supinated DB curls- 3 sets
Cable tricep ext- 4 sets
Pushdowns- 5 sets
Tricep ext machine- 4 sets
Dip machine- 2 sets

[Joshua H]

Arms looking jacked bro! Can I have some of that? Lol. Good work man!

[ushock]

Thanks dude
Legs-
Seated leg curl- 6 sets of 20
One leg leg press- 6 sets of 20
Leg extention- 6 sets of 20
45 degree leg press- 6 sets of 20
Stiff leg deadlift- 24kgx30 supersetted with walking lunges- 2 sets

More biceps later on-
Preacher machine- 4 sets of 30
3 pound dumbbells for 1 set of 500 for a bet

[ushock]

Shoulders-
Cable rear delts- 4 sets of 40
Side raises- 4 sets of 20
Heavy side lateral swings- 3 sets of 30
Side raise machine supersetted with band pull aparts- 3 sets of 20

[ushock]

Just banged out chest-
Incline hammer strength- few warm up sets then 1 work set of 3 plates for 10 reps, rest 15 sec, 5 reps, rest 15 sec, 3 reps
Seated cable press- 3 sets of 15 then 15 partials after last set
Incline fly drop set- 35x15>20x15 then stretches with a band- 2 sets of this
Pec deck/incline chest press machine superset- 20 reps on both 3 sets

Now hanging out watching Worlds Strongest man for the afternoon, 20 minutes incline treadmill later.

[M4BTEAM]

Great journal. Very interesting transition to make. Keep up the good work!

[ushock]

Thanks!
Back and biceps-
Pulldowns- 3 sets of 20
Hammer strength underhand pulldowns- 3 sets of 20
Hammer strength iso row- 3 sets of 10 neutral grip, 10 overhand grip
Single arm cable row- 3 sets of 20
Close grip cable row- 3 sets of 10 full reps, 10 half reps
Rope rows to the chest- 3 sets of 15 overhand, 15 underhand
Rope curls- 21's style 2 sets
Preacher curl machine- 3 sets of 10 full reps, 10 half reps
Leaning one arm cable hammer curls- 4 sets of 15
Barbell curls- 3 drop sets of 50lbs for 15 full reps, 15 reps with constant tension, then 30lbs done the same way
DB across body hammer curl- 3 sets of 15

[ushock]

Shoulders earlier-
Did my signature routine I use on lagging bodyparts- 5 exercises 6 sets of 20 each
Hammer strength shoulder press
DB side lateral
Cable rear delts
Partial DB side lateral swings
Side lateral machine

Tonight-
Calves-
Standing bodyweight calf raises- 4 sets of 30 constant tension reps with 10 seconds rest
Hack squat calf raises- 3 plates for 10 sets of 10
Hammer strength tibia machine- 4 sets of 10
Triceps-
Pushdowns- 4 sets of 15 increasing weight each set with no rest
DB extensions- 3 sets of 10
Floor extensions on Sorinex hurricane supersetted with single arm underhand pushdown- 4 sets of 10 on each
Fat v bar pushdowns- 1 drop set of 30 reps for 3 drops
20 Minutes steep incline treadmill
140255

[ushock]

Absurd leg workout with the CEO of Revolutionary Technology Nutrition-
Tri set of hack squat/leg press/leg extension- 4 rounds of partials, full reps, don't remember exactly what we did I was seeing stars.
Leg curls- 3 sets of 15
That was it- couldn't walk for ten minutes.

May do abs later tonight if I am capable.

[ushock]

Chest and abs-
Old school decline pec deck- 3 sets of 15
Incline smith neck press- 3 sets of 15
Incline fly- 2 sets of 15
Incline machine- 3 sets of regurlar grip 21's style, neutral grip 21's style supersetted with Fly machine- 3 sets of 20
Flat hammer strength- 3x12 supersetted with band stretches
Knee raises- 4 sets of 15
Kneeling rope crunches- 4 sets of 20

[ushock]

Calves and back yesterday-
Seated calf raise- 2 sets of 30
Donkey calf raise machine- 3 sets of 20
Row machine- 3 sets of 20
Pull ups- 2 sets of 10 overhand grip 2 sets of 10 neutral grip
Low row machine- 3 sets of 15
Wide neutral grip cable row to chest- 3 sets of 15
Hammer strength high row machine- 3 sets of 20
Cable rows with rope to chest- 3 sets of 20

Here is a video I did with RTN a few weeks ago.

http://www.youtube.com/watch?v=zD-5jEYZvBI

[Joshua H]

What are your macros like bud? I ask only to reference your body size, age and training style to your macro profile.

Video was awesome by the way, good stuff! Keep at it bro!

[ushock]

What are your macros like bud? I ask only to reference your body size, age and training style to your macro profile.

Video was awesome by the way, good stuff! Keep at it bro!

I get about 300g protein 120g fat and 8g carbs right now.

[ushock]

Arms and abs just now- with arms I just BS it and do all kinds of stuff I never remember... my arms have no problem growing. Did about 5 exercises for biceps and 5 exercises for triceps 15-50 reps.
Abs I did the Ab Coaster with no weight for 3 sets of 20 real slow then 3 sets of 25 crunches on foam roller.

[ushock]

Yesterday- 20 minutes intervals on stairmaster in the morning
Chest in the afternoon- 6 sets of 20 on 5 exercises-
One arm crossovers
Incline Hammer strength
Seated cable press
Incline chest press machine
Incline flys

Then I carbed up...
140470

[ushock]

Shoulders-
Rear delt machine- 3 sets of 60
Side raise machine- 3 sets of 40
'W' presses- 3 sets of 15
Side lateral swings- 2 sets of 55
Side laterals- 3 sets of 20
Cable rear delts- 4 sets of 40
Shoulder press machine partials- 2 sets of 40

[ushock]

Back and biceps training-
Pull ups- 2 sets
Underhand hammer strength pulldowns- 3 sets of 15
Underhand low row machine- 3 sets of 20
High hammer strength row- 3 sets of 20
Chest pulls- 3 sets of 30
DB rows- 2 sets of 10 full 10 partial 10 full
Single arm pulldown superset with Ushock rows- 2 sets of 20
Single arm cable curls- 3 sets of 20
Curl machine- 3 sets of 30

Did calves later on- seated calf raise superset with standing calf raise on hack squat- 3 sets of 25 on each
10 minutes very steep incline treadmill

[Joshua H]

Yesterday- 20 minutes intervals on stairmaster in the morning
Chest in the afternoon- 6 sets of 20 on 5 exercises-
One arm crossovers
Incline Hammer strength
Seated cable press
Incline chest press machine
Incline flys

Then I carbed up...

I like your carb up concepts very much indeed!

[ushock]

Intervals on spin bike yesterday morning

Chest and triceps at 1pm-
Incline smith machine neck press- 4 sets
Incline hammer strength- 4 sets
Cable crossovers- 5 sets
Incline flys- 3 sets
Chest press- 3 sets
DB extension- 6 sets
Pushdowns- 4 sets

Chest and triceps again at 5pm-
Decline hammer strength- 4 sets
Incline hammer strength across body- 3 sets
Cable press- 4 sets
Fly machine superset with incline chest press- 3 sets
Pushdowns- 4 sets
EZ bar overhead extension- 4 sets

[ushock]

Intervals on bike in AM

Just hit legs-
Lying leg curl- 4 sets of 20
Squat- 135x40, 225x10, drop to 4 sets of 135x10 short rest
Single leg leg press superset with low close grip leg press for teardrop- 2 sets of 20 on each
Kneeling leg curl- 5 sets and 1 drop
Single leg stiff leg- 3 sets of 20 no rest
Walking lunges

[ushock]

20 minutes incline treadmill in the morning.

Back and abs-
Underhand pulldowns 4 sets of 20 superset with cable straight arm pulldowns 4 sets of 30
Close neutral grip Hammer strength row- 3 sets of 20
Wide cable row to chest- 4 sets of 20
Isolateral pulldowns- 4 sets of 20
Crunches- 4 sets of 25

More cardio tonight.

[ushock]

Helped set up a strongman contest until 1am last night and was there all day today. Came home, took a nap then killed chest tonight-
Incline Hammer strength- worked up to a 50 rep drop set
Incline cable flys- 4 sets
Incline smith press- 4 sets
Decline cable press- 4 sets
Pec deck- 4 sets

Then 30 minutes incline treadmill.

[ushock]

140688
Glycogen and water filled up- 222lbs

[ushock]

Intervals on bike in the AM.

Biceps and delts-
Seated curl machine- 3 sets 30 with 30 seconds rest
Hammer curls- down the rack 40's-15's 12 reps each set
Drag curls- 4 sets 15
Cable rear delts- 4 sets of 40
Side lateral machine- 6 sets high reps
Heavy side lateral swings- 2 sets of 40
Side laterals- 3 sets of 30
Palms out press- 2 sets of 30
Rear delt DB swing- 1 drop set 40 reps each set

[ushock]

20 minutes stairmaster this morning.

Back-
Iso cable row- 3 sets of 20
Hammer strength one arm row- 3 sets of 15
Palms out pulldown- 3 sets of 20
Hammer strength underhand pulldown- 2 sets of 30
Underhand row machine- 2 sets 20 and 1 drop set of 50
Single rope straight arm pulldown- 3 sets of 30

Almost decided to cheat on my diet today, then while I was at the gym, I looked around and saw all skinnyfat dudes and guys with decent muscle but soft looking. No way I'm cheating now. Average people are my motivation.

[ushock]

Thanks! No more delicious carb days after today though unfortunately.

Chest-
Incline DB twist press- up to 70x15 then drop to 40x15
Incline Hammer strength- 3 sets 20
Seated cable press- 3 sets of 20, drop to 20 partials
Cable crossovers- 3 sets of 20
Single arm crossovers- 3 sets of 10
Incline chest press machine- 3 sets of 30
Decline Hammer strength- 5 drops
Chest press- 2 sets of 80 reps all partial ranges- 20 bottom half, 20 top half, 20 middle, 20 full range

Now having my last fun carb up. Gluten free muffins and cookies. From now on it will be only jasmine rice as carb source post workout at predetermined bodyweights.

[Joshua H]

Sick biceps/delts and chest workout bro! High reps must kill it Id guess yeah?

The carbs sound fun but yes, hard to let them go after they go away as well!

I am in a low fat pop tarts kick right now post lift. I am 100% content for now with that.....until I am not that is...

[ushock]

Pop tarts are anabolic to the max! Love the red velvet and confetti cupcake.

I like high reps for just about everything. My body got so used to doing sets of 1, 3, 5 during strongman that now it is responding awesome to the switch in rep ranges.

Legs yesterday-
Seated leg curl- 5 sets of 20
45 degree leg press- 4 sets of 15 low and close stance, 3 sets of 20 high and wide stance
Squat machine- 1 set didn't like it
Front squat- 2 sets of 10
Leg extension- 4 sets of 15
Stiff legs superset with elevated lunges- 3 sets of 20
Lying leg curls- 3 sets of 20

[ushock]

Just hit delts-
Side raise- 3 sets of 35
Rear delt machine- worked up to one big drop set
Side raise machine- 4 sets of 30 super slow
DB side raise superset with wide DB upright row partials- 3 sets of 20 on each
Cable rear delts- 4 sets of 30 slow
Wide EZ upright row partials superset with partial DB side raises- 3 sets of 20

[ushock]

20 minutes stairmaster this morning.

Just hit back-
Underhand Hammer strength pulldown- 1 plate 4 sets of 20
Stretcher pulldowns- 60lbs for 4 sets of 20
Wide neutral grip Hammer strength rows- 2 plates 3 sets of 20
Meadows rows- 3 25's for 3 sets of 20
Close grip pulldowns- 140 for 10 lower partials, 10 higher partials, 10 full reps
Rope rows to chest- 3 sets of 30
Underhand barbell rows- 135 for 2 sets of 15

Arms later today.

[ushock]

ARMS-
Seated curl machine- 50lbs for 3 sets of 20 superset with hammer curl- 30lbs 3 sets of 20
Overhand close grip pushdown- 50lbs for 3 sets of 20 superset with underhand close grip pushdown- also 3 sets of 20
Bent over cable hammer curls with rope- 20 for 3 sets of 20 superset with EZ curl- 50lbs for 3 sets of 20
Ez bar overhead extension 100 rep drop set- 50lbs for 30, 40lbs for 30, 20lbs for 40
Incline dumbbell curl 100 rep drop set- 30lbs for 30, 20lbs for 30, 10lbs for 40

[ushock]

Was away all day at a musical in Philly, ate nothing but still hit the gym tonight when I got home for some legs.

Squat- worked up to 365 for 3 then drop set of 225 for 10 to 135 for 20 all constant tension reps.
Leg curl 100,120,130 for 15 superset each with hack squat- 1 plate for 15 constant tension reps.
Lunges- 135x10 superset with one big drop set of leg extensions- 120, 100, 80, 60, 40 all 20 constant tension reps.
Glute ham raise 3 sets of 15 superset with sissy squats- 3 sets of 15

[Joshua H]

Training still looks good bro!

I am playing with my split (in my head) to try and break out shoulders and arms from back and chest days. Right now it seems like tacking them on with back and chest leaves them less then optimal for full bore attention (which mine need).

I use a 3 day split now, legs, back/bis, chest/delt,tris. I have been with this for 8 weeks now. So far so good I would say. I just wonder if good could be great by someone taking arms out on their own. 2 a day training not possible for me now with work schedule and gym location. I got 1 shot to be there and then I am out for the day.

Not going to fret over it now but its just the part of our minds that say....what could I be doing better??

[ushock]

The only way to know for sure if it will work is to try it! What I might do in your position is switch the days you train arms- back and triceps, chest/delts and biceps that way they get full strength. Or add in an arm workout before legs. Try something new for a few weeks, if it works, keep doing it!

Chest-
Flat neck press- 135x10, 185x8 drop to 135x10
Incline hammer strength vs mini bands- worked up to 1 plate and 2 45's then drop sets down to 1 45
Cable crossover- 3 sets of 20
DB floor press- 40x15, 60x15 drop to 40x20
Pec deck- 120 for 3 sets of 20 and 20 partial squeezes at the end'
Incline smith press- 135 for 3 sets of 10 superset with band stretches

[ushock]

Shoulders-
Rear delt machine- pyramid of 40lbs for 100, 55lbs for 50, 70lbs for 30, 55lbs for 50, 40lbs for 100 no rest between sets
Palms out press- pyramid of 15lbs for 20, 20lbs for 20, 25lbs for 15, 30lbs for 15, 25lbs for 15, 20lbs for 20 no rest between sets
Side laterals- 30lbs for 3 sets of 12 slow negatives then drop to 15lbs for 30 on last set
Shoulder press machine- 50lbs for 2 sets of 30 constant tension
Side lateral machine- 100 rep drop set to kill it- 110lbs for 30, 90lbs for 15, 70lbs for 15, 40lbs for 40

[ushock]

Back today-
Barbell rows- 135 for 15, 185 for 12, 225 for 10, 275 for 8, 2 sets of 135 for 20 underhand
Pull ups- 3 sets of 10
Pulldowns- worked up to one heavy set of 10 then dropped to light set of 20
Wide neutral grip cable rows to chest- worked to one heavy set of 15
Dumbbell rows- 125lbs for 12 then 80lbs for 30
Straight arm pulldowns- set of 30 partials then 30 full reps
Behind the neck pulldowns- worked to one heavy set of 20
Hammer strength rows- up to 3 plates for 15

[ushock]

Legs-
Lying leg curl- up to 140lbs for 20 and 20 partials
Lunges- 135 for 15, 185 for 3 sets of 10
Squat- 135 for 1 set of 40 right after last set of lunges
Leg extension- worked up to 210lbs for 10 full reps then dropped to 110 for 20 partials
Leg press- 3 plates for 1 set of 50
Kneeling leg curl- 90lbs for 3 sets of 15 continuous no rest
Single leg stiff leg- 35lbs for 2 sets of 20

[ushock]

Triceps and abs-
Pushdowns- 3 sets of 30
Barbell skullcrushers- 115lbs for 3 sets of 10
Incline DB extensions- 25lbs for 20, 35lbs for 3 sets of 12 last set dropped to 15lbs for 20
Overhead rope extensions- 3 sets of 20
Underhand single arm pushdowns- up to 25lbs for 15 then dropped to 15lbs done 21's style for 1 set
Straight bar pushdowns- 3 sets of 20 superset with DB overhead extensions- 15lbs for 3 sets to failure
Hanging knee raise- 3 sets of 15

[ushock]

Calves and shoulders yesterday-
Seated calf raise- 6 sets of 20
Hammer strength press- 1 plate for 2 sets of 50
Rear delt machine- 130lbs for 4 sets of 30
Side lateral- 30lbs for 3 sets of 20
Cable side raise partials- 2 sets of 30
Side raise machine- lots of reps very light and slow

First session today was Back-
Pull ups- 3 sets of 10
Behind the neck pulldowns- 3 sets of 15
Hammer strength rows- 2 plates for 3 sets of 20
Rope low cable rows- 3 sets of 20
Iso cable row to chest- 3 sets of 20
Single rope straight arm pulldown- 3 sets of 30

[ushock]

Back to the gym for hamstrings-
Kneeling leg curl- 70lbs for 4 sets of 20
High stance 45 degree leg press- 3 plates for 3 sets of 20
Single leg leg press on horizontal machine- 50lbs for 2 sets of 20
Lying leg curl- 140lbs for 1 all out set of 30 full and 20 partials
DB stiff leg deads- 30lbs for 2 sets of 30

[ushock]

Chest-
Incline hammer strength- sets of 20 up to 4 25's then dropped back down 15 reps each set
Cable crossover- 1 warm up and 1 all out set of 30 and 15 partials
Incline chest press- 90lbs for 3 sets of 20
Fly machine- 4 sets of 20
Incline DB twist press- 1 set of 25lbs for 30
Incline fly- 1 set of 15lbs for 30
Ab coaster 2 sets of 20

[ushock]

First session of the day was shoulders and biceps-
Cable rear delts- 4 sets of 40
Side raise machine- set of 100 reps, drop set of about 200 reps, another set of 100 reps
Side lateral partial swings- 70lbs for 3 sets of 25
DB side laterals done 21's style- 15lbs for 3 sets of 30
Palms out press- 20lbs for 20, 30lbs for 15, 45lbs for 15
6-way raises- 15lbs for 2 sets of 10
Hammer curl/supinating curl/palms out curl combo- 15lbs, 20lbs, 25lbs, 30lbs sets of 8/8/8 on each
Hanging concentration curl- 20lbs 2 sets of 30
Barbell curls- 50lbs for 3 sets of 15 3 second negative
Machine curl- 3 sets of 20 and 30 partials on last set

Evening workout was calves and cardio-
Leg press calf raise- 2 plates for 3 sets of 50 superset with seated calf raise- 50lbs for 3 sets of 50 followed by stretches
Bodyweight donkey calf raises- 2 sets of 100
20 minutes LISS elliptical

[ushock]

45 minutes LISS on bike before class this morning.

Just hit legs-
Lunge/squat superset- 135 for 10 lunges on each set then 20 squats- 2 sets
Leg press- 2 plates for 30, 3 plates for 25, 4 plates for 20, 5 plates for 15
Leg extension- 110lbs for 4 sets of 20 very slow
Kneeling leg curl- 120lbs for 4 sets of 12 then 90lbs for 1 set of 30
DB stiff leg- 50lbs for 2 sets of 20

[ushock]

Calves and back-
Seated calf raise- 4 sets of 10 heavy
Standing bodyweight calf raises- 2 sets of 50
Straight arm pulldown with rope- 50lbs for 3 sets of 20
Seated cable row- pyramid of 20,15,12,10,20
Hammer strength wide neutral grip row- 3 sets of 15 full, 15 partial
Iso pulldown- 3 sets of 15

[ushock]

Did chest this evening-
Chest press- 3 sets of 25
Incline Hammer strength- 10 sets of 10
Cable press- 3 sets of 20
Pec deck- 3 sets of 15
Single arm crossover- 3 sets of 15
Hanging knee raises- 3 sets of 20

[ushock]

Arms-
Single rope pushdown across body- worked up to a heavy set of 12 full and 12 partial each side
Single rope bent over hammer curl- worked up to 2 hard sets of 20
Incline tricep extension superset- 50lb bar for 40, 40lb bar for 20, 15lb dumbbells for 15
Seated curl machine- 70lbs for 1 set of 20 full 20 partial, 90lbs for 1 set of 15 full 15 partial
Overhead rope extension- worked up to a drop set of 8,8,12
Barbell curls 50lbs for 2 sets of 15 3 second negative superset with hammer curls 25lbs for 2 sets of 15
Tricep dip machine- 100 rep dropset
Manual extensions on smith machine bar- 4 sets varying grips

[ushock]

Legs today-
Leg extension- worked up in sets of 15 to 160 then did rest pause set to 30
Single leg leg press- up to 130 for 15
Seated leg curl- 100 rep drop set
Good mornings- 3 sets up to 225 for 8
Squat drop set- 3 25's for 20, 2 25's for 15, 1 25 for 20
Leg press- 3 plates for 1 set of 60
30 minutes incline treadmill

[ushock]

Shoulders and abs-
Rear delt swing- 1 set of 40lbs for 60
Rear delt machine- 100lbs for 50, 70lbs for 50
Side raise machine- 110 for 3 sets of 15 last set dropped to 30lbs for 100 straight reps
Heavy side lateral swings- 40lbs for 40, 35lbs for 20, 30lbs for 20
W presses- 10lbs for 20, 15lbs for 15, 20lbs for 10, 15lbs for 15, 10lbs for 20
Side laterals- 15lbs for 30 full, 40 partial
Jack knife leg raise- 4 sets of 20
Hanging knee raise- 3 sets of 15

[ushock]

Stairmaster- 20 minutes LISS then 10 minutes HIIT
Back-
Row machine- 100 rep dropset- 145lbs for 30, 115lbs for 30, 70lbs for 40
Iso cable rows to chest- 4 sets of 20
Iso cable pulldowns- 4 sets of 15 with constant tension
DB row- 55lbs for 3 sets of 30
Dead stop smith machine row- 135lbs for 2 sets of 15
15 minutes incline treadmill post workout

[ushock]

20 minutes LISS stairmaster this morning.

Just hit chest-
Incline smith- 135lbs for 12, 185lbs for 8, 205lbs for 6, 135lbs for 15
Flat DB 3 second negative- 30lbs for 20, 50lbs for 15, 70lbs for 15, 30lbs for 30
Fly machine- 4 sets of 20
Incline hammer strength- drop set- 3 drops 15 reps each
Chest press machine- burn out drop set

[ushock]

Abs and more cardio tonight-
Hanging knee raise- 3 sets of 20
Crunches on ball- 3 sets of 20
40 minutes LISS incline treadmill

[ushock]

Dropped calories to 2300 starting today and increasing cardio.

[ushock]

Legs-
Squat- 135lbs for 6 sets of 20
Kneeling leg curl- 70lbs for 6 sets of 20 no rest
Leg extension- 110lbs for 6 sets of 20
DB stiff leg- 40lbs for 3 sets of 30

[ushock]

Arms tonight-
Underhand pushdowns- 4 sets of 20
Overhead dumbbell extension- 30lbs for 3 sets of 20
Barbell extensions- 65lbs for 3 sets of 20 superset with bench dips 3 sets of 20
Rope pushdowns- 100 rep drop set
Rope curls- 3 sets of 20 then 15 partials
DB palms out curl- 25lbs for 3 sets of 15
EZ bar curl- 70lbs for 3 sets of 10 wide, 10 close
Seated curl machine- 100 rep drop set
15 minutes LISS incline treadmill

[ushock]

Shoulders today-
Rear delt machine- sets of 25 up to 160lbs then drop to 70lbs for 50
DB shoulder press- 3 sets of 30lbs for 20 superset with DB lateral- 20lbs for 20
Seated side lateral partials- 50lbs for 3 sets of 30
DB laterals done 21's style- 15lbs for 3 sets
Side raise machine- 140lbs down to 20lbs 10 reps each pin
Cable rear delts- up to heavy set of 15 then drop to set of 50
45 minutes LISS

[ushock]

Back today-
Behind the neck pulldown- 3 sets of 20
Pull ups- 3 sets of 8 superset with rope pulls to chest- 3 sets of 20
Single arm cable rows- 3 sets of 15
Iso pulldowns- 3 sets of 30
Tbar rows- 1 plate for 3 sets of 20 with a squeeze against body
Hammer strength row- 2 plates for 3 sets of 20
15 minutes LISS

Calves abs and cardio tonight-
Standing calf raise- 2 plates for 3 sets of 50
Hanging knee raise- 3 sets of 15
Plank- 3 sets on ball
30 min LISS

[ushock]

Legs yesterday-
Leg curl- up to 1 all out set with partials
Squat/lunge/squat superset- 145 for 20 squats, 10 lunges each leg, another 20 squats all in a row.
Leg extension- few sets up to 1 all out set to failure
Leg press- centuries- 1 plate for 10, 2 plates for 20, 3 plates for 30, 4 plates for 40 no rest
Leg press superset- 2 sets of 3 plates for 15 high and wide, 15 low and close
45 min LISS

Chest today-
DB fly- 3 sets 25
DB bench- 3 sets 25
Incline fly- 3 sets 25
Incline bench- 3 sets 20
Cable crossover superset high/low- 3 sets 20 each

8 weeks out today

142075

[ushock]

Last night's refeed!
142114

15 minutes MISS on Stairmaster this morning.

Back-
Pull ups- 3 sets of 8 superset with strecher pulldowns- 3 sets of 20
Meadows rows- 3 sets of 15
Rope straight arm pulldown- 3 sets of 30
Underhand cable rows- 3 sets of 20
Hammer strength row- 2 sets of 20
Bent over DB row to chest- 1 set of 50
15 minutes LISS incline treadmill

15 minutes of LISS on bike later.

[ushock]

15 min LISS stairmaster
3 rounds of 10 hanging knee raises/10 jacknife leg lifts
2 rounds of medicine ball crunches 3 different types 15 reps each.

Arms in a couple hours and more cardio.

[ushock]

Arms yesterday- don't remember what I did exactly.

Shoulders and calves today-
Seated calf raise- 4 sets of 20
Standing calf raise- 2 sets of 100
Rear delt machine- 135lb for 6 sets of 20 3 different grips
Side lateral machine- 110lbs for 6 sets of 20
Hammer strength press- 1 plate for 6 sets of 20 3 different grips
KB side laterals- 2 sets of 20
DB side laterals- lots of reps with a drop
15 min LISS

[ushock]

Another 30 minutes LISS tonight.

[ushock]

AM- Abs-
Bench leg lifts- 2 sets of 30
Kneeling rope crunches- 3 sets of 30
Med ball crunches- 2 rounds of 30 reps
15 minutes intervals on stairmaster.

PM- Trained chest-
Incline hammer strength- up to 3 plates for 10, rest 10 seconds, another 3 reps.
Cable crossover- up to 30lbs for 1 set of 30ish
Incline chest press- 4 sets of 20
Incline fly- 25lbs for 4 sets of 20 2 different angles
15 minutes LISS treadmill.

[ushock]

15 minutes LISS this morning.

Back-
Single arm hammer strength row- up to 4 plates for 15
Straight bar pulldown- up to 140lbs for 15
Underhand barbell row- 135lbs for 3 sets of 20
EZ bar stretcher pulldown- 65lbs for 4 sets of 20
Single rope straight arm pulldown- 35lbs for 1 set of 50
15 min LISS

[ushock]

15 min LISS this morning.

Delts-
Hammer strength press- up to 2 plates and a 25 for 12 reps
DB side lateral- up to 45lbs for 12 and 40 partials
Side raise machine- 4 sets of 20
Rear delt machine- 4 sets of 20
W press- 25lbs for 3 sets of 20
Cable rear delts- 2 sets of 40

Arms later on-
EZ bar curl- up to 90lbs for 14
Cable rope curls- 3 sets of 20
Hammer curl- 2 sets of 20
Lying DB extension- up to 40lbs for 15
Pushdown- 3 sets of 20
Underhand pushdown- 3 sets of 20
Overhead tricep extension- 2 sets of 21's style partials

[ushock]

15 min HIIT this morning

Chest-
Flat hammer strength- up to 2 plates and a ten for 8 reps
Fly machine- up to 160lbs for 20
Incline hammer strength- 1 plate for 4 sets of 20
Single arm crossover- 2 sets of 20
Chest press machine- 2 sets of 20
Decline hammer strength- 1 plate for 2 burn out sets of 30-40
20 minutes LISS

[ushock]

20 minutes LISS this morning

Legs-
Leg extension- up to 150lbs for 20
Leg press- up to 7 plates for 20 then drop to 4 plates for 40
Lying leg curl- 100lbs for 5 sets of 20
DB stiff leg- up to 75's for 30 reps
10 minutes stairmaster

Now heading to hit my tanning, abs, and another 20 minutes of LISS.

[ushock]

Back and calves-
Standing bodyweight calf raise- 2 sets of 100
Seated calf raise- 4 sets of 20
Hammer strength single arm pulldown- up to 2 45's and a 25 for 8
Seated cable row- up to 200 for 13
Straight arm pulldown- 4 sets of 30
Underhand stretcher pulldowns- 4 sets of 20
25 minutes LISS

[ushock]

Arms tonight-
Bunch of supersets for biceps and triceps
10 Minutes LISS

[ushock]

Delts-
Rear lateral DB swings- 40lbs for 50 drop to 20lbs for 50
Cable rear delts- up to 1 heavy set of 15
Side laterals- up to 45lbs for 12 then dropped to 20lbs for 100 reps
Side lateral machine- went nuts... did partials, fulls, holds, 21 style sets, everything
DB superset- wide upright row partial, side lateral, partial press- 25lbs for 15 reps of each- 2 sets
2 sets of 20 on ab coaster
10 minutes LISS

Back to the gym later for high rep legs.

[ushock]

Legs-
Kneeling single leg curl- 60lbs for 6 sets of 20 continuous
Single leg extension- 50lbs for 6 sets of 20 continuous
Single leg press- 50lbs for 3 sets of 20 continuous

[ushock]

Re-tore my labrum. Can barely move my arm. Looks like every day is leg day for a while.

[TonyElTigre]

This is a great log I really like all of your variety that you are putting into it.
It really looks great so far man. I like your variations on legs day that is good
stuff I would add some more squats in your routine for leg workout though.

[ushock]

Thanks man. I've done enough squatting between being on an olympic weightlifting team and training for strongman. I HATE squats and I won't do them unless I have to. Thanks for the advice though.

[ushock]

Calves and Quads yesterday-
Seated calf raise- huge drop set
Standing bodyweight calf raise- 2 sets of 100
Squat machine- up to 3 plates and a 25 for 20
Leg extension- up to 150lbs for 30 constant tension
20 minutes LISS

Today my shoulder felt less than horrific so I said F it and just hit some light back-
Cable row- 2 sets of 30
Rope seated cable row- 3 sets of 30
Pulldown- 3 sets of 30
DB row- 2 sets of 15
Hammer strength row- 4 sets of 30
Underhand grip row machine- 3 sets of 30
10 min LISS

Going back for hams abs and cardio later.

[ushock]

Yes 6 weeks. Time flies! Now is where the real work comes in.

10 minutes LISS
Standing leg curl- 30lbs for 3 sets of 20
Glute ham raises- 3 sets of 20 with bodyweight
Lying leg curl- 50lbs for 3 sets of 15 continuous superset with DB stiff leg- 40lbs for 3 sets of 15
Leg lifts, hanging knee raises, 3 types of med ball crunches- 2 rounds 10 reps each
10 minutes LISS

[ushock]

Shoulder is decent, did lots of side raises and some light chest on Sunday.

Yesterday did 40 minutes LISS, calves, abs, and quads later.

Today already hit 20 minutes LISS, gonna do back today and more cardio.

Lots of packing to do for the Arnold- leaving tomorrow night late.

[ushock]

Back-
Cable warm ups
Hammer strength seated row- 130 rep drop set
Meadows row- 2 25's for 4 sets of 20
Pulldowns- 2 sets of 40, 20
Standing one arm cable rows- 3 sets of 20
Seated cable row to chest- 2 sets of 50, 25
Behind the neck pulldowns- 2 sets of 35
Tbar row drop set- 4 drops
20 minutes LISS