Results 586 to 600 of 682
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04-20-2017, 02:55 PM #586
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04-20-2017, 02:56 PM #587
Shoulders 4.20.17
BODYPART: SHOULDERS
Seated Dual Pulley Face Pulls
superset with
Seated DB Laterals
4 supersets of 15
Saw a video of John Jewett doing this face pull variation this week and gave em a try. Great exercise. Could feel the delts working a lot better this way than with a rope.
Reverse Pec Dek
4 sets of 12-15*
*Double dropset on last set
DB Front Raises
3 sets of 10-12*
*Double dropset on last set
Behind the Back Cable Laterals
3 sets of 15
DB Shrugs
4 sets of 12-15*
*Double dropset on last set
Standing DB Laterals
3 sets of 20
Weight: 221
Cardio: Treadmill, 40 Min, Fasted.
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04-21-2017, 11:14 AM #588
Arms 4.21.17
BODYPART: ARMS
Tricep Pressdown w/ Straight Bar
2 sets of 25-30
2 sets of 12-15*
*Double and triple dropsets on last 2 sets
High Pulley One Arm Cable Curls
3 sets of 15-20*
*Double dropset on last set
Seated Tricep Extension Machine
3 sets of 12-15*
*Double dropset on last set
DB Hammer Curls
3 sets of 10-12*
*Double dropset on last set
Close Grip Bench
3 sets of 10-12*
*Double dropset on last set
One Arm DB Preacher Curls
3 sets of 12-15*
*Double dropset on last set
Incline Crossface Cable Tricep Extensions
3 sets of 15-20
Bent Over DB Curls
2 sets of 15-20
Weight: 220.4
Cardio: Treadmill, 40 Min, Fasted.
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04-23-2017, 05:00 PM #589
OFF DAY / CHEAT MEAL
Down 3 lbs this week, weighing in at 219.8
Had the usual Longhorn / Dunkin Donuts combo.
12 oz strip
Loaded baked potato
2 loaves of honey wheat bread
Asaparagus
6 donuts and a buckeye
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04-23-2017, 11:07 PM #590
Back 4.23.17
Man, what a great day. Got my cardio in, trained back, ran through an hour of posing practice with the team, and got an hour massage later in the evening. The girl working on me said I was her "worst client ever" which caught me off guard. She said she didn't mean due to behavior, but because I was so stiff and knotted up. She spent a good 20-30 minutes alone on my hamstrings until she said there was no way she'd be able to get all the knots out in just an hour.
The massage was great and I left feeling loose and relaxed. Curious to see if it has any affect on my performance.
BODYPART: BACK
Hammer Strength High Row
1 warm up set
3 sets of 15*
*Double dropset on last set
Underhand Seated Cable Rows
3 sets of 12-15*
*Double dropset on last set
Close Grip Pulldown
3 sets of 12-15
Supported T Bar Rows
3 sets of 12-15
One Arm Seated Cable Rows
3 sets of 12-15
Deadlift
2 warm up sets
5 sets of 4-10
No weigh in this morning. Need to buy a new scale (or battery).
Cardio: Treadmill, 40 Min, Fasted.
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04-24-2017, 06:25 AM #591
I get deep tissue work once a month.
Seems like you don't stretch or rumble roll at all? If not you should. That would help your recovery a TON2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-24-2017, 08:30 AM #592
I do not although I know I should. I used to use a foam roller on ocassion but I got away from it. Between cardio, training, cooking, posing practice, tanning, working 50-60 hours a week, and just everyday tasks, it's hard to fit all that in. Perhaps I could make it a point to get it in once a week on my off day going forward.
My coach and I have put together a game plan for what happens next after this show and I'll need to be sure everything is functioning optimally throughout the upcoming offseason.
I will say, I think the massage did me very well because I feel great today. Despite waking up with some neck pain (will have to see my chiro this weekend), once I shook that off I felt really good. Just seem to have a better sense of well being.
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04-24-2017, 09:16 AM #593
Anytime you get knots out of your body and release a lot of lactic acid build up. It will always ensure the body is feeling better and running better. Stretching and rumble rolling will just help prevent injuries and also make you feel 100% better throughout daily living.
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-24-2017, 03:05 PM #594
Chest 4.24.17
BODYPART: CHEST
Decline Bench
2 warm up sets
5 sets of 8-10*
*Double dropset on last set
Pec Dek
1 warm up set
4 sets of 12-15*
*Double dropset on last set
Smith Incline Bench
3 sets of 10-12
Assisted Dips
4 sets of 15
Weight: 221.4
Cardio: Treadmill, 40 Min, Fasted.
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04-25-2017, 11:50 AM #595
Legs 4.25.17
Trying not to puke as I type this. My leg workouts may not look like much (and thats because I'm trying to bring my upper body up to match the lower half) but the intensity is there. Every set, balls to the wall.
BODYPART: LEGS
Leg Extensions
4 sets of 15*
*Double dropset on last set
Squat
2 warm up sets
4 sets of 4-8
Lying Leg Curls
5 sets of 15-20
Leg Press
5 sets of 8-15
Weight: 219.6
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04-25-2017, 03:22 PM #596
Hows your strength?
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-25-2017, 05:30 PM #597
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04-25-2017, 07:47 PM #598
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04-26-2017, 02:16 PM #599
Back & Tri's / Refeed 4.26.17
BODYPART: BACK & TRI'S
Hammer Strength Pulldown
superset w/
T Bar Rows
4 supersets of 12-15*
*Double dropset on last set
Seated Hammer Strength Row
superset w/
BB Rows
4 supersets of 12-15
Straight Arm Pulldowns w/ EZ Bar
3 sets of 15
Tricep Pressdown
3 sets of 15-20
Overhead Cable Tricep Extensions w/ Rope
superset w/
Seated Dip Machine
4 supersets of 15
Hammer Curls
3 sets of 10-12
Weight: 220
Cardio: Treadmill, 40 Min, Fasted.
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04-27-2017, 11:43 AM #600
Shoulders 4.27.17
BODYPART: SHOULDERS & CALVES
Supported Bent Over DB Laterals (15)
superset with
Smith Seated Military Press (10-12)
4 supersets*
*Double dropsets on last superset
Behind the Back Cable Laterals
3 sets of 12-15*
*Double dropset on last set
DB Laterals
3 sets of 15
Reverse Pec Dek
4 sets of 15*
*Triple dropset on last set
DB Shrugs
4 sets of 15
BB Shrugs
4 sets of 12-15
Linear Hack Calf Raises
3 sets of 15
Leg Press Calf Raises
3 sets of 20
Weight: 220
Cardio: Treadmill, 40 Min, Fasted.
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