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Type: Posts; User: trofys10

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    Tricep training

    Some action shots of the heavy lifting
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    Biceps

    Mainly I start off getting warm with a high rep pump. transition into heavy 10 reps or less than finish off with concentrating on the squeeze
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    Back day

    HEAVY LIFTING followed by volume is what I've been doing! It's been paying off!
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    Chest day

    I've been working with an absolute monster and in just over a month my max bench has went up 70LBS. I can't believe it. However heavy, volume, and complete change!
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    Delt progress

    been slacking on my journal of late. I apologize but don't think for a second that I'm not training! Actually I haven't been more into training in my life than I am right now! Here's a update of my...
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    Triceps torture

    I Would have to video tape what we do when I train with brick beast aka Eclipse. This man is the master of manipulating equipment and doing different SHI% during the repetitions.... I'm not ever...
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    Biceps routine

    DB CURL 20 HAMMER CURL 20 CABLE CURL TO FOREHEAD 20 x 3SETS
    STANDING HAMMER CURLS 3@10 or less ss CABLE ROPE CURLS 3@FAILURE
    MACHINE CURLS 8-12 ss BARBELL WIDE CURL 10 ss CLOSE GRIP 10 x 3SETS...
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    BACK at it again!

    LAT PD 2 @ WARMUP REPS
    DEADLIFT 5@10-15
    BENT OVER BARBELL ROW 3@8-12
    PRO GRIP HIGH PULL 3@15 1@6 drop weight 15 more reps
    LIFE FITNESS PULLDOWN 2@8-12 1@6 drop weight 10 drop weight 15
    SEATED...
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    Chest record again

    SET ANOTHER NEW HIGH ON THE BENCH!!!!
    Progress Progress Progress!!!! I can't explain to you without videos what my new training partner has us do during our routines but the SHI% is working!!!
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    LEGS ABS n CALVES

    LEG PRESS 20,15,12,10,8 ss LEG EXT 20,15,12,12,12
    TOES OUT LEG PRESS 8,10,12,15,20 ss LEG EXT 12,12,12,12,12
    STIFF LEG DEADLIFT 20,15,12,12,12 ss SEATED LEG CURL 20,15,15,15,15

    HANGIN LEG RAISE...
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    Dude that's AWESOME! I looked through your...

    Dude that's AWESOME! I looked through your journal on here the other day and F man I would find it hard to believe that anyone was bring that to the stage! Well deserved and impressed my man! ...
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    Ab work

    HANGING LEG RAISES 20 x3sets
    FLOOR WIPERS 20 x3sets
    INC BENCH SIDE CRUNCHES 20 x3sets
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    Delt work

    SEATED DB OVERHEAD PRESS 3@8
    NAUTILUS OVERHEAD PRESS 3@8 last set drop set
    DB FRONT RAISES 3@8
    SINGLE ARM PLATE FRONT RAISES 8 ss WAIST TO OVERHEAD SWINGS 12 ss STATIC STEERING WHEELS 12 x3sets...
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    Triceps

    ROPE EXT 3@12-15
    WEIGHTED DIPS 5@8 or less
    TRICEP CABLE PUSHDOWN 5@failure plus 10 helpers
    MACHINE PRESS CLOSE GRIP 3@15-20
    CABLE STRAIGHT ARM PULLDOWN 10 ss REVERSE GRIP PULLDOWNS 10 3 sets...
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    Biceps

    DEAD HANG BARBELL CURLS 3@10
    SINGLE ARM PREACHER CURLS 3@10
    SNAKE HAMMER CURLS 3@10
    REVERSE GRIP EZ BAR CURLS 4@10 ss DB CURLS 4@10
    STANDING CABLE CURLS 3@FAILURE
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    Back training

    Lat pd 3@8
    seated cable row close grip 3@8
    seated neutral grip row 3@8
    machine lat pd pause reps 3@12
    single arm db row 3@8
    free motion high cable squeeze 3@failure
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    Chest

    Another MAX bench record in 2 weeks I increased my max by 40 pounds. Growth has to come now!!!
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    Chest

    Sorry I guess I got a little excited. 2nd week in a row where I reached a new MAX on the bench thats a 40 pound increase in 2 weeks!!! That means this stubborn chest is going to have to fill in!!!
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    PROGRESS PICS from the past couple days

    some progression pics from the past couple days. I'll get the workout logs going again soon
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    PROGRESS PICS from the past couple days

    HIT TRICEPS HARD ON WEDNESDAY, SHOULDERS THURSDAY & LEGS n CALVES YESTERDAY! Will get the workout logs going again soon. But for now just so progression pics
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    Bicep bangin

    BARBELL WIDE GRIP CURL 3@10 or less
    STANDING EZ BAR CLOSE GRIP CURL 3@10 or less last set strip set 3 times
    INCLINE BENCH DUMBBELL CURLS 3@10 or less
    STANDING DB HAMMER CURLS 5 LEFT 5 RIGHT 5 LEFT...
  22. DAAAAAAAAM BROTHA putting in work! and that lower...

    DAAAAAAAAM BROTHA putting in work! and that lower back is dry too!!! Can you say hardware!!! Looking dice'd bro your going to kill it this year!
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    Back progress

    LAT PD 3@8 1 pause reps for 10-12
    STANDING LAT ISO PUSHDOWNS 3@10
    SEATED CABLE CG ROW 3@8 1 double drop set
    INC BENCH DB ROWS 3@12 ss SINGLE ARM DB ROW TO HIP 3@10
    MACHINE NEUTRAL ROW 3@8-10...
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    Yeah I bet that has to be difficult. The Victory...

    Yeah I bet that has to be difficult. The Victory will be just that much more enjoyable! Yeah I hope I don't meet up with you in those shows though ;) but yeah for sure this time a celebration will be...
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    Chest record

    Not impressive as far as weight goes to everyone! However today I put 315 on the bench for the first time every it went down and came up much easier than I anticipated. Especially since before this I...
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    Delt damage

    SMITH MACHINE PRESS 4@8 or less
    MILITARY PRESS 3@8 or less 1@10-15
    BARBELL FRONT RAISES 3@10
    DB UPRIGHT ROWS 3@8
    DB SIDE RAISES 3@10 ss MACHINE LAT RAISE 3@10
    SHRUGS 3@FAILURE
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    Tricep training

    Tricep pushdowns 5@12 or less
    Weighted dips 5@8 or less last set body weight till failure
    Single Arm machine pushdown 3@8 or less
    Rope Ext 5@moderate weight to failure
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    Hey my man thanks I've been digging in big time!...

    Hey my man thanks I've been digging in big time! In the gym in the nutrition and in the research! Plan is right now Junior Nationals June 15th. I'm going to weigh a lot things based on that show!...
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    Thanks I appreciate the critiquing and...

    Thanks I appreciate the critiquing and encouragement!
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    Back progress

    Another day of exercise confusion!

    A variation on lat pulldowns 5 sets
    A variation of seated rows pro bar 4 sets
    machine pulldowns 2@10-15
    single arm barbell rows 4sets 10,8,8,6
    hamer...
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    Chest progress

    Currently my workouts have been so off the wall different that I can't even remember let alone explain! I working out with a 6'4 259 brick that is putting me through the ringer and some! So gains...
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    Leg

    LEG EXTENSIONS 6@15-20
    WIDE STANCE LEG PRESS 5@20
    WEIGHTED BULGARIANS 3@15/leg
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    Bicep routine

    WG BARBELL CURLS 4@8 ss DB CURLS 4@15
    HAMMER CURLS 4@8 ss CABLE HAMMER CROSS THE BODY CURLS 4@15
    ALT DB SUPINATED CURLS 4@10-15
    PREACHER NEGATIVES 3 SETS
    PREACHER DROP SET 5 drops
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    Chest progress

    this entire Week I working on with a new training buddy doing his routines so I'll only have progress photos
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    Back progress

    Didn't log this one due to working out with someone else and doing their routine
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    Bicep work & calves

    Warm-up Low dbl cable curls 3@20-30

    I did calves during bicep rest between each set and exercise on the machine calve ext for 15-20reps per

    STANDING BARBELL CURL 4@8 ss DB CURLS 4@15

    SEATED...
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    DELT, AB, CALVES, TRICEPS pump

    wasn't happy or satisfied with my thursday's work in the gym so I decide to go back and hit a circuit of exercises 5 times around 20 reps per
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    Shoulder routine

    Single arm cable side raises 3@15-20
    Single arm cable front raises 3@15-20
    Seated DB overhead press 4@6-10 last set drop set
    standing DB side raise 8 drop 12 drop 15 repeat 3 times
    Seated Arnold...
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    Yeah I was really looking forward to doing Jr...

    Yeah I was really looking forward to doing Jr USA's but financially it's not in the cards.... Well Hopefully I'll be able to catch up with you at Fox Cities I heard its sold out already so idk about...
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    Back attack'n

    Pull ups to failure Wide LAT PD 15 reps rope pull threw 15 reps 3SETS
    Neutral grip pull up to failure Pro seated row 15 rope rope 15 3SETS
    Close grip pullups to failure CG seated row 15 low rope...
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    Legs abs delts

    ABS
    MACHINE CRUNCH RIGHT 20 LEFT 20 STRAIGHT 20 x3sets
    TORSO MACHINE 20 RIGHT 20 LEFT x3sets
    LEG RAISES 20 x3sets

    LEGS
    TOES OUT LEG PRESS 5@20 ss LEG EXT WIDE 5@15
    DB STIFF LEG DEADLIFTS...
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    Chest day

    INC HAMMER PRESS 5@6-12
    INC DB PRESS 3@6-10
    FLAT DB PRESS 3@6-10
    DECLINE HAMMER PRESS 3@6-10 last set drop set
    INC CABLE FLIES 3@8-12 ss PUSHUPS 15
    DECLINE CABLE FLIES 3@8-12 ss PEC DEC 3@8-12
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    Ab work

    HANGING LEG RAISES 20 ss FLOOR WIPERS 20 3sets
    INC SIDE CRUNCHES 20 ss DIP KNEE TUCKS 20 3sets
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    Arms

    BICEPS then TRICEPS
    Pick anything and do a couple warm up sets.... Both Biceps & Triceps routine are time based so adjust your weights accordingly. 1 minute training & 1 minute recovery

    BICEPS ...
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    Back day

    REV GRIP PULLDOWN 5@8-15
    DEADLIFTS 5@12-15
    BENT OVER REV GRIP BARBELL ROW 4@12 last set drop set
    LAT PULLDOWN 4@8-12 ss LOW ROPE CABLE PULL 4@15
    SEATED PRO ROW 3@12-15 ss HIGH CABLE ROPE PULL...
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