Results 376 to 390 of 682
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12-13-2016, 05:53 PM #376
Chest 12.13.16
BODYPART: CHEST
Pec Dek
1 warm up set
4 sets of 15
Incline Bench
2 warm up sets
4 sets of 10-15
Medium Height Cable Crossovers
4 sets of 12-15*
*Double dropsets on last 2 sets
Smith Guillotine Bench (Slight Incline)
1 warm up set
4 sets of 15*
*Triple dropset on last set
Low Pulley Cable Crossovers
4 sets of 10-15*
*Double dropset on last set
DB Pullovers
4 sets of 10-15
Weight: 248.2
Cardio: Treadmill, 20 Min, Fasted.
Preworkout: Animal Fury.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Universal Carbo Plus.
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12-14-2016, 03:33 PM #377
Back 12.14.16
BODYPART: BACK
Close Grip Cable Rows
1 warm up set
3 sets of 10-15
BB Rows
1 warm up set
3 sets of 10-15
Reverse Grip Pulldown w/ EZ Bar
5 sets of 15-20*
*I don't remember who I saw doing these but this might be a new staple in my back training sessions. Sitting down on the seat backwards (back to the machine) and focusing on stetching and squeezing on every rep.
Rack Pulls (10-15)
superset with
Supported T Bar Rows (15-20)
3 supersets
Wide Grip Cable Rows
3 sets of 15
Cardio: Treadmill, 20 Min, Fasted.
Preworkout: Animal Fury.
Intraworkout: Water.
Postworkout: Animal Whey, Universal Carbo Plus.Last edited by PA Kodiak; 12-14-2016 at 03:35 PM.
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12-15-2016, 05:48 PM #378
Shoulders 12.15.16
BODYPART: SHOULDERS
DB Laterals
8 sets of 15*
*Double dropset on last set
Standing Rear Delt Cable Flyes
4 sets of 15*
*Slow and controlled, squeezing every rep.
Seated DB Military Press
2 warm up sets
4 sets of 8-15
DB Laterals (15-20)
superset with
Heavy Partial DB Laterals (8-10)
3 supersets
Reverse Pec Dek
3 sets of 12-15
DB Shrugs
4 sets of 15
Cable Shrugs
3 sets of 15
Cardio: Treadmill, 20 Min, Fasted.
Preworkout: Animal Fury.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Universal Carbo Plus.
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12-17-2016, 09:11 AM #379
Arms 12.16.16
"If you can go through this pain barrier you may get to be a champion. If you can't go through, forget it."
-Arnold
BODYPART: ARMS
Seated Tricep Extension Machine
superset with
Preacher Curl Machine
3 supersets of 12-15*
*Double dropset on last set
Crucifix Curls
superset with
DB Skulls
3 supersets of 15-20*
*Double dropsets on last set
Tricep Pressdowns w/ Rope
superset with
Cable Hammer Curls w/ Rope
3 supersets of 10-15*
*Double dropsets on last set
One Arm High Pulley Cable Curls
superset with
One Arm Tricep Pressdowns w/ Rope
3 supersets of 15
Assisted Dips
superset with
Spider Curls w/ EZ Bar
3 supersets of 10-15*
*Double dropsets on last set
Overhead Cable Tricep Extensions w/ Rope
superset with
Reverse Grip Cable Curls
3 supersets of 10-15*
*Double dropsets on last set
Cardio: Treadmill, 20 Min, Fasted.
Preworkout: Animal Fury.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Universal Carbo Plus.Last edited by PA Kodiak; 12-17-2016 at 09:12 AM.
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12-19-2016, 08:46 AM #380
Back 12.18.16
Basic but solid back session today. I have a friend who is interested in joining a gym and asked if he could work out with me so I was trying to do something that would allow him to hang. But at the same time I still needed to get my own workout in. He lasted through most of back and decided to bail shortly before I moved onto tri's.
He did well. I advised him this wouldn't be a typical workout for him just starting out and if he does choose to join a gym, I'd be more than happy to set him up with a good push/pull/lower split and guide him in the right direction when it comes to diet.
This friend of mine wasn't always a friend. We live very different lifestyles and at one time I found him rather annoying. Then one day he was choking on a piece of candy and I gave him the heimlich maneuver to unobstruct his airway. He credits me for "saving his life" which may be true, but I only did what any other human being would do (or atleast I'd hope). It created a bond and we've been friends since.
BODYPART: BACK
Lat Pulldown
1 warm up set
3 sets of 10-15
Close Grip Cable Rows
4 sets of 10-15
Hammer Strength Pulldown
5 sets of 10-15*
*Double dropset on last set
DB Rows
3 sets of 12-15
Assisted Chins
4 sets of 12-15
Bent Over Cable Tricep Extensions w/ Rope
3 sets of 10-15
DB Skulls
3 sets of 12-15*
*Double dropset on last set
Tricep Pressdown w/ Rope
3 sets of 15
Weight: 245.6
Cardio: Treadmill, 30 Min, Fasted.
Preworkout: Animal Fury.
Intraworkout: Water.
Postworkout: Animal Whey, Rice Cakes.
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12-19-2016, 05:49 PM #381
Legs 12.19.16
BODYPART: LEGS
Leg Extensions
5 sets of 15
Lying Leg Curls
4 sets of 15
Squat
2 warm up sets
4 sets of 405 x 6
Leg Press
4 sets of 8-10
Lying Leg Curls
3 sets of 12-15
Weight: 247.4
Cardio: Treadmill, 20 Min, Fasted.
Preworkout: Animal Fury, Pellegrino.
Intraworkout: Water.
Postworkout: Animal Whey, Universal Carbo Plus.
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12-20-2016, 08:11 PM #382
Chest 12.20.16
#overallsanddimes
BODYPART: CHEST
DB Pullovers
1 warm up set
4 sets of 10-15
Incline DB Bench
2 warm up sets
70's x 20
80's x 15
90's x 10
Medium Height Cable Crossovers
3 sets of 12-15*
*Double dropset on last set
Guillotine Incline Bench
4 sets of 8-12
DB Laterals
4 sets of 20-30
Weight: 245.6
Cardio: Treadmill, 20 Min, Fasted.
Preworkout: Animal Fury.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Universal Carbo Plus.
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12-22-2016, 05:48 PM #383
Back 12.21.16
"You're in the big leagues now."
-Kurtis
Former training partner
BODYPART: BACK & TRI'S
High Cable Rows
5 sets of 12-15*
*Double dropset on last set
I'm sure there's a better name for these but this is using the lat pulldown machine with on foot on the seat for stability, pulling the bar attachment to the chest in a rowing movement.
Close Grip Cable Rows
5 sets of 12-15*
*Double dropset on last set
Straight Arm Pulldowns w/ Rope
4 sets of 15
Deadlift
2 warm up sets
315 x 10
365 x 5
405 x 5
435 x 5
455 x 1
Incline DB Skulls
5 sets of 15
Seated Tricep Extension Machine
3 sets of 12-15*
*Double dropset on last set
Overhead Cable Tricep Extensions w/ Rope
3 sets of 12-15*
*Triple dropset on last set
Cardio: Treadmill, 20 Min, Fasted.
Preworkout: Animal Fury.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Universal Carbo Plus.Last edited by PA Kodiak; 12-22-2016 at 05:49 PM.
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12-23-2016, 05:43 AM #384
Shoulders 12.22.16
"The mind is everything. Doubt yourself and you will not succeed with whatever you do. Believe, focus...go and do it."
-Dorian Yates
BODYPART: SHOULDERS
DB Laterals
7 sets of 20-30*
*Double and triple dropsets on last 2 sets
Bent Over DB Laterals
5 sets of 20*
*Triple dropset on last set
Seated Smith Military Press
2 warm up sets
5 sets of 12-15*
*Utilizing forced reps on last set
Behind the Back Cable Laterals
3 sets of 15-20
DB Shrugs
4 sets of 15-20
Weight: 244.8
Cardio: Treadmill, 20 Min, Fasted.
Preworkout: Animal Fury.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Universal Carbo Plus.
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12-25-2016, 12:40 AM #385
Arms 12.23.16
BODYPART: ARMS
Crucifix Curls
superset with
Bent Over Cable Tricep Extensions w/ Straight Bar
4 supersets of 15-20
Cable Curls w/ EZ Bar
superset with
Incline Skulls
3 supersets of 12-15
DB Curls
superset with
Tricep Pressdowns w/ Straight Bar
3 supersets of 12-15
Preacher Curl Machine
3 double dropsets
DB Skulls
3 double dropsets
Tricep Pressdowns w/ Rope
3 sets of 12-15
Cardio: Treadmill, 20 Min, Fasted.
Preworkout: Animal Fury.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Universal Carbo Plus.
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12-27-2016, 04:39 PM #386
Back 12.26.16
Trained at a great gym in Pittsburgh by the name of Bodytech. Very old school, down and dirty gym with lots of great equipment.
BODYPART: BACK & TRI'S
Hammer Strength Pulldown
4 sets of 12-15*
*Double dropset on last set
Hammer Strength Seated Row
4 sets of 15*
*Very slow and controlled reps
Lat Pulldown
4 sets of 15-20
Close Grip Cable Rows
4 sets of 12-15
T Bar Row
4 sets of 8-12
Tricep Pressdowns w/ Hooped Strap
4 sets of 15-20
DB Skulls
4 sets of 12-15
Tricep Pressdowns w/ Straight Bar
4 sets of 12-15
Preworkout: Animal Fury.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Universal Carbo Plus.
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12-27-2016, 05:45 PM #387
Chest 12.27.16
BODYPART: CHEST
Medium Height Cable Crossovers
4 sets of 15*
*Double dropset on last set
DB Pullovers
4 sets of 10-15
Incline Bench
2 warm up sets
4 sets of 5
Assisted Dips
4 sets of 12-15
Smith Guillotine Bench
4 sets of 10-15*
*Double dropset on last set
Cardio: Treadmill, 20 Min, Fasted.
Preworkout: Animal Fury.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Universal Carbo Plus.
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12-28-2016, 05:48 PM #388
Legs 12.28.16
BODYPART: LEGS
Leg Extensions
5 sets of 15
Standing Leg Curl
4 sets of 12-15
Squat
2 warm up sets
225 x 30
275 x 18
315 x 11
Front Squats
3 sets of 10-15
Walking Lunges
3 sets
Cardio: Treadmill, 20 Min, Fasted.
Preworkout: Animal Fury, Pellegrino.
Intraworkout: Water.
Postworkout: Animal Whey, Universal Carbo Plus.
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12-29-2016, 11:55 AM #389
Shoulders 12.29.16
"Mind, spirit, and purpose operate in harmonious unity."
-Norman Vincent Peale
BODYPART: SHOULDERS
Reverse Pec Dek
1 warm up set
4 sets of 12-15
Supported Bent Over DB Laterals
4 sets of 15
Seated DB Laterals
5 sets of 12-15*
*Double dropset on last set
Seated Face Pulls w/ Rope
3 sets of 15-20
Cable Front Raises w/ Rope
3 sets of 12-15
Seated Smith Military Press
2 warmup sets
4 sets of 10-15*
Double dropset on last set
Cardio: Treadmill, 20 Min, Fasted.
Preworkout: Animal Fury.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Universal Carbo Plus.
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12-30-2016, 10:12 AM #390
Arms 12.30.16
Tried something different for arms today and lowered the volume.
BODYPART: ARMS
Hammer Grip Preacher Machine Curls
1 warm up set
4 sets of 10-15
Decline Skulls
1 warm up set
4 sets of 10-15
High Pulley (Prone) Cable Curls
3 sets of 12-15
Tricep Pressdowns w/ Rope
4 sets of 10-15*
*Dropset on last set
Wide Grip Preacher Machine Curls
3 sets of 10-15
One Arm Tricep Pressdowns w/ Rope
3 sets of 10-15
Cardio: Treadmill, 20 Min, Fasted.
Preworkout: Animal Fury.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Universal Carbo Plus.
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