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  1. #301
    OLYMPIAN
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    Sep 2009
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    Leg Day!
    1. Lying Leg Curls (we have a plate loaded machine).
    Set 1: 20 smooth, full range reps - 25 lbs.
    Set 2: 15 full range reps, 5 partials - 35 lbs.
    Set 3: 10 full range reps, 10 partials - 45 lbs. Immediately did a drop set to 25 lbs. x 8 then no weight x ??? to failure. Freakin' hurt!!!


    2. Leg Press. The only rest between these sets was the time it took me to hoist myself out of the machine and add more weight.
    1pps x 20
    added a plate x 20
    added a plate x 20....kept adding 1pps until I couldn't get a smooth 20 reps. Eventually made it to 3pps.


    3. Hack Squats: 3pps x 20 x 3 sets. I made sure to get 20 reps with every set even if I had to rest pause the set.


    4. Smith Machine Squats: 135 x 4 x 20-12 reps. Slow negative and focused on squeezing my glutes every rep.


    5. DB SLDL: 75s x 4 x 8

  2. #302
    OLYMPIAN Sunnyday's Avatar
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    Aug 2010
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    Forest Hill, MD
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    Years later and I am still crazy impressed at your strength! Hacks 3 x 3pps x 20
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  3. #303
    OLYMPIAN
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    Sep 2009
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    Quote Originally Posted by Sunnyday View Post
    Years later and I am still crazy impressed at your strength! Hacks 3 x 3pps x 20
    Haha! I appreciate it. Legs are definitely my favorite.

  4. #304
    OLYMPIAN
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    Sep 2009
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    Shoulders today: After a good warm-up...
    1. Bent Over lateral raises (seated): 20s x failure - 10 x failure - no weight isoholds x 5 dropsets. Great pump!
    2. Side laterals (standing): same rep scheme as above. Got about 20 to 12 reps with each weight. 5 sets again.
    3. Plate loaded shoulder press: 5-4-3-2-1 sets - Alternate pressing on each arm with 5 reps (isohold with the free arm), then switch, then 4 reps...you get the idea. 2 sets
    4. Seated DB Press: 60s x 3 sets. Didn't count reps but around 12-4.
    5. Tri-set: side laterals, bent over raises, db press - 5 sets with 10s x 10 reps each exercise. Brutal.

    17 weeks out now. Throwing cardio and carb cycling back in. Goal is to be ready at 3 weeks out.

  5. #305
    OLYMPIAN
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    Sep 2009
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    Chest. Don't know if I'm just in a good groove with training and diet or just had a good day, but...

    1. Cable Fly: 2 x 20. Light warmup.
    2. Incline BB: 135 x 15, 185 x 8, 195 x 6, 205 x 5, 225 x 5 dropped to 135 x 10 dropped to bar x 10
    3. Flat DB Press: 80s x 15, 100s x 6, 5 dropped to 45s x 25 partials out of the bottom
    4. Triset of: Dips/Machine press/Pec Dec - 3 sets
    Stretching.

    Diet is pretty simple. I won't go into too much detail as I compensate a coach to do my prep and it his intellectual property, but fats come from coconut oil and egg yolks, protein is mainly turkey, carbs are oats and brown rice only. Doing a ton of green veggies including a "greens smoothie." Basic supplementation: multi, extra vit C and D, joint supplement/Omega mix, carnitine, tyrosine, BCAAs, pre workout.

  6. #306
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Feb 2009
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    Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
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    Quote Originally Posted by Sunnyday View Post
    Years later and I am still crazy impressed at your strength! Hacks 3 x 3pps x 20
    Zoinks!

  7. #307
    OLYMPIAN
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    Sep 2009
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    Legs.

    1. Seated Leg Curls: 4 x 12, 25 partials on last set, 1 isohold
    2. Front squat/back squat superset: 5 x 10/10
    3. Leg Press: Sled x 50, 1pps x 40, 2pps x 30, 3pps x 20, 4pps x 10. Finished with a dropset of 10 reps in reverse order. Rest for every set was as long as it took me to add/remove plates.
    4. 666 Hacks superset with walking lunges: 2pps on first 2 sets but couldn't get all 18 reps so dropped to 1pps.
    5. DB SLDL: 85s x 3 x 10. I feel like I can do more weight with equal or more reps, but at this point I started to get a lower back pump.

  8. #308
    OLYMPIAN
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    Sep 2009
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    Chest/Delts/Triceps today.

    1. Flat BB Bench: warmups, 225 x 2, 250 x 2, 2, 3, 7 (said to heck with doubles at 85%)
    2. Flat BB Bench with pause: 200 x 10, 225 x 5, 4
    3. Incline BB: 205 x 1 (nope! lol), 135 x 7 partials, 7 full reps x 2 sets
    4. Pec Dec x 2 sets
    5. BB Push Press: 135 x 3 x 5
    6. Side DB Raises: 25s x 4 x 25-15
    7. Rear DB Laterals: same as above
    8. Close grip bench with Fat gripz: 155 x 12, 12, 7
    9. Rope pushdowns: 1 x 50

  9. #309
    OLYMPIAN Sunnyday's Avatar
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    Coveting those flat bench numbers. Oh, that I could just hold weights like those at lockout!
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

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