Mac's Training Asylum

**Mac** · 01-25-2010, 05:15 PM

Thanks Joe... I am sore as shit today, but it's all good!

**Mac** · 01-26-2010, 06:42 PM

Shoulders :

lateral DB raise
30x15 40x10 40x10 45x8 45x8

Rear delt machine
85x12 100x10 115x10 115x10

DB press 65x12 70x10 75x8 40x30

Rear delts - cable
40x15 50x10

Front DB raise
25x10 30x12 35x10

**gman** · 01-26-2010, 06:49 PM

do you alternate your front raises, or do both at once?

**Mac** · 01-26-2010, 06:56 PM

I do them alternate, like 90% of any DB exercise that I do. When I do DB presses, side laterals, rear delts, I do one arm at a time.

I used to get a lot of shit from my friends at the old gym, but then I started to notice them doing the same thing.

**gman** · 01-26-2010, 09:08 PM

I do them at the same time! lol

It all works I think.

**blu2xtreme** · 01-27-2010, 12:38 AM

Originally Posted by MacTech

I do them alternate, like 90% of any DB exercise that I do. When I do DB presses, side laterals, rear delts, I do one arm at a time.

I used to get a lot of shit from my friends at the old gym, but then I started to notice them doing the same thing.

Originally Posted by gman

I do them at the same time! lol

It all works I think.

I have to confess Mike that when you have me do front db raises together about 50% of the time I do them alternate for the last sets because I can lift a heavier weight that way - I'm sure form suffers a little.

**gman** · 01-27-2010, 05:29 AM

Not a big deal, it's all relative, Paula!

**Mac** · 01-28-2010, 08:32 PM

Arms :

one arm tricep rope press down
50x30 70x12 90x10 100x10 110x4 70x20

one arm cable curls
40x20 50x20 70x10 90x10 100x6

one arm lying tricep ext
40x10x3

one arm concentration curls
40x15x4

Tricep dips in Life Fitness machine
100x20 110x15 120x10 130x10

Machine curls
30x20x3

Rope tricep ext.
70x12 70x10

I had a great pump and felt strong. Was pressed for time but otherwise had a good workout.

**bodyhard** · 01-28-2010, 10:49 PM

Originally Posted by MacTech

Arms :

one arm tricep rope press down
50x30 70x12 90x10 100x10 110x4 70x20

one arm cable curls
40x20 50x20 70x10 90x10 100x6

one arm lying tricep ext
40x10x3

one arm concentration curls
40x15x4

Tricep dips in Life Fitness machine
100x20 110x15 120x10 130x10

Machine curls
30x20x3

Rope tricep ext.
70x12 70x10

I had a great pump and felt strong. Was pressed for time but otherwise had a good workout.

What the fuck is up with all of this isolation movements??

Just fucking with you dawgs, nice arm routine.

**Bob45** · 01-29-2010, 08:19 AM

Just working one arm? Just kidding too. Most people don't get my jokes.

**Mac** · 01-29-2010, 08:23 AM

Originally Posted by Bob45

Just working one arm? Just kidding too. Most people don't get my jokes.

Yes, just the left. My right arm gets way too much use.

**Mac** · 01-29-2010, 10:45 AM

Lesson of the day :

When it's 5 below zero, don't start your car and have it warm up with the windshield defrosters on and then brush snow off your car. Cold snow hits the hot glass and CRACK! My girl left before I did and she turned the heat on to high and fifteen minutes later it was hot.