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  1. Replies
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    Views
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    Back- Cable warm ups Hammer strength seated...

    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...
  2. Replies
    209
    Views
    87,340

    Shoulder is decent, did lots of side raises and...

    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...
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    87,340

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

    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...
  4. Replies
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    Calves and Quads yesterday- Seated calf raise-...

    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...
  5. Replies
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    Thanks man. I've done enough squatting between...

    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.
  6. Replies
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    Re-tore my labrum. Can barely move my arm. Looks...

    Re-tore my labrum. Can barely move my arm. Looks like every day is leg day for a while.
  7. Replies
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    87,340

    Legs- Kneeling single leg curl- 60lbs for 6 sets...

    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
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    Delts- Rear lateral DB swings- 40lbs for 50 drop...

    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...
  9. Replies
    209
    Views
    87,340

    Arms tonight- Bunch of supersets for biceps and...

    Arms tonight-
    Bunch of supersets for biceps and triceps
    10 Minutes LISS
  10. Replies
    209
    Views
    87,340

    Back and calves- Standing bodyweight calf raise-...

    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...
  11. Replies
    209
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    87,340

    20 minutes LISS this morning Legs- Leg...

    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...
  12. Replies
    209
    Views
    87,340

    15 min HIIT this morning Chest- Flat hammer...

    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...
  13. Replies
    209
    Views
    87,340

    15 min LISS this morning. Delts- Hammer...

    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...
  14. Replies
    209
    Views
    87,340

    15 minutes LISS this morning. Back- Single...

    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...
  15. Replies
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    87,340

    AM- Abs- Bench leg lifts- 2 sets of 30...

    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...
  16. Replies
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    87,340

    Another 30 minutes LISS tonight.

    Another 30 minutes LISS tonight.
  17. Replies
    209
    Views
    87,340

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

    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...
  18. Replies
    209
    Views
    87,340

    15 min LISS stairmaster 3 rounds of 10 hanging...

    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.
  19. Replies
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    Last night's refeed! 142114 15 minutes MISS...

    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...
  20. Replies
    209
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    87,340

    Legs yesterday- Leg curl- up to 1 all out set...

    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...
  21. Replies
    209
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    87,340

    Back today- Behind the neck pulldown- 3 sets of...

    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...
  22. Replies
    209
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    87,340

    Shoulders today- Rear delt machine- sets of 25...

    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-...
  23. Replies
    209
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    87,340

    Arms tonight- Underhand pushdowns- 4 sets of 20...

    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...
  24. Replies
    209
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    87,340

    Legs- Squat- 135lbs for 6 sets of 20 Kneeling...

    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
  25. Replies
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    87,340

    Dropped calories to 2300 starting today and...

    Dropped calories to 2300 starting today and increasing cardio.
  26. Replies
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    Abs and more cardio tonight- Hanging knee raise-...

    Abs and more cardio tonight-
    Hanging knee raise- 3 sets of 20
    Crunches on ball- 3 sets of 20
    40 minutes LISS incline treadmill
  27. Replies
    209
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    87,340

    20 minutes LISS stairmaster this morning. Just...

    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...
  28. Replies
    209
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    87,340

    Stairmaster- 20 minutes LISS then 10 minutes HIIT...

    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...
  29. Replies
    209
    Views
    87,340

    Shoulders and abs- Rear delt swing- 1 set of...

    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...
  30. Replies
    209
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    87,340

    Legs today- Leg extension- worked up in sets of...

    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...
  31. Replies
    209
    Views
    87,340

    Arms- Single rope pushdown across body- worked...

    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...
  32. Replies
    209
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    87,340

    Did chest this evening- Chest press- 3 sets of...

    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-...
  33. Replies
    209
    Views
    87,340

    Calves and back- Seated calf raise- 4 sets of 10...

    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...
  34. Replies
    209
    Views
    87,340

    45 minutes LISS on bike before class this...

    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...
  35. Replies
    209
    Views
    87,340

    First session of the day was shoulders and...

    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...
  36. Replies
    209
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    Chest- Incline hammer strength- sets of 20 up to...

    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...
  37. Replies
    209
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    87,340

    Back to the gym for hamstrings- Kneeling leg...

    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...
  38. Replies
    209
    Views
    87,340

    Calves and shoulders yesterday- Seated calf...

    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...
  39. Replies
    209
    Views
    87,340

    Triceps and abs- Pushdowns- 3 sets of 30...

    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...
  40. Replies
    209
    Views
    87,340

    Legs- Lying leg curl- up to 140lbs for 20 and 20...

    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...
  41. Replies
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    Back today- Barbell rows- 135 for 15, 185 for...

    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...
  42. Replies
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    Views
    87,340

    Shoulders- Rear delt machine- pyramid of 40lbs...

    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...
  43. Replies
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    The only way to know for sure if it will work is...

    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...
  44. Replies
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    Views
    87,340

    Was away all day at a musical in Philly, ate...

    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...
  45. Replies
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    Views
    87,340

    ARMS- Seated curl machine- 50lbs for 3 sets of...

    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-...
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