Results 16 to 30 of 1211
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03-29-2012, 06:33 PM #16
Thought my arms were going to explode! Lol I tell ya don't let the "baby" weights fool ya this workout is no joke! Been getting major doms!
Seated dumbbell press
65x10,10,10,8+Xreps
Incline lateral
15x12,12,12+Xreps
Seated lateral
20x10,10,10
Dumbbell upright row (6 sec negs)
40x7
Dumbbell shrug
130x12,12,12,12+Xreps
Lying extensions
70x10,10,10,10
Rope press outs
42x10,10,10,10
Press downs
60x10,10,10,10
Barbell curls
70x10,10,10,10
Incline dumbbell curl
25x10,10,10,10
Flex curl machine
60x10,10,10,10
Forearm rockers
40x12,12,12,12
V crunches
4x15
This training is teaching me to really pay attention to my form and get the most out of the negative portion of each rep. 30 sec between sets and shooting for 40 sec TUT.
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03-30-2012, 11:33 AM #17
Early one today, legs still a little sore from Tuesday.
Leg press
880x10,10,10,14
Sissy squat
25x10,10,10,11
Extensions
150x10,10,10,9
Hacks (feet forward)
250x10,10,10
Flat back hypers (45lb bar behind neck)
45x10,10,10,10
Leg curl
60x10,10,10,10
Standing calf
195x12,12,12,10+Xreps
Calf press
150x12,12,12,12
Seated calf
3 plates x 12,12,12,10+xreps
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04-02-2012, 05:43 PM #18
Good one today, these workouts are much easier on my cns! Pumping up like crazy.
Dumbbell bench press
50x10,
80x10,10,10,8+Xreps
Incline dumbbell
65x10,10,10,10,8+Xreps
Low incline fly
40x10,10,10,10+Xreps
High cable fly
42x10,10,10,11+Xreps
Wide grip pull downs
180x10,10,10,10
Dumbbell pullover
75x10,10,10,10
Seated cable row (v grip)
160x10,10,10,10
Seated cable row (wide grip)
160x10,10,10,8
Bent over lateral
35x15,15,12
15min elliptical, intervals level 12 240 cal.
Finished in 1hr 10min. Bdwt 208
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04-02-2012, 07:12 PM #19
Dang think of enough angles there?! I'm going to start calling you the
Masters blaster ..
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04-02-2012, 08:03 PM #20
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04-03-2012, 12:03 AM #21
The university of Kentucky just won the NCAA National Championship!
GO BIG BLUE!!!!!!!!!!!!
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04-03-2012, 09:24 AM #22
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04-03-2012, 11:28 AM #23
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04-03-2012, 11:36 AM #24
Standing military press
95x10,10,10,10
Incline lateral
15x12,12,10
Seated lateral
15x12,12,12
Dumbbell upright row
35x9 (neg accentuated )
Dumbbell shrug
130x12,12,12,12
Lying extensions
70x12,12,12,12
Rope extension
42x10,10,10,10
Press downs
65x12,12,12,12
Barbell curl
75x10,10,10,10
Incline dumbbell curl
25x10,10,10,10
Curl machine
60x10,10,10,10+Xreps
Forearm rockers
40x12,12,12,12
Rope crunches
115x12,12
100x12,12
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04-03-2012, 12:17 PM #25
Training looks great, Joel...........I think the changes will prove to be beneficial.
KeithI ain't talking no trash....I ain't making no predictions...I'm just showing up.
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04-04-2012, 05:29 PM #26
Another good one! I'm going to start squating again next week, getting great results from leg presses though.
Leg press
670x10
860x10
910x10,10,10,12+xreps
Sissy squats
35x10,10,10,11+xreps
Extensions
150x10,10,>130x10,9 (fried!)
Hacks
3 plates/side x 10,10,10,9
Flat back hypers
45lb bar behind neck x10,10,10,11+xreps
Leg curls
60x10,10>45x10,10 (ugh!)
Standing calf
195x10,10,10,10+xreps
Calf press
150x10,10,10,10+xreps
Seated
3plates x10,10,10,9+xreps
Finished in 1hr. Bdwt 208, starting to get some cuts!
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04-05-2012, 05:05 PM #27
Flat dumbbell press
50x10
80x10,10,10,9+Xreps
Incline dumbbell press
65x10,10,10,8
Low incline fly
40x10,10,10,10+xreps
High cable fly
42x10,10,10,11+xreps
Pulldown
180x10,10,10,8
Pullover
75x10,10,10,10
Seated cable row (v grip)
160x10,10,10,10
Wide grip cable row
160x10,10,10,8
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04-05-2012, 08:25 PM #28
- Join Date
- Jun 2010
- Location
- Raleigh, NC
- Posts
- 1,820
- Rep Power
- 148023
great work keep it up any shows in near future?
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04-05-2012, 08:52 PM #29
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04-06-2012, 12:02 PM #30
Seated laterals
20x10,10,10,10+xreps
One arm incline lateral
15x10,10,10,9+xreps
Seated presses ss/bent over laterals
50x12/40x12
50x12/40x12
50x11+xreps/40x12
Dumbbell shrugs
130x12,12,12,12
Lying extensions
75x12,12,12,12
Rope extensions
42x10,10,10,10+xreps
Press downs
65x10,10,10,10+xreps
Barbell curls
75x10,10,10,10
Incline dumbbell curl
25x10,10,10,10
Flex curl machine
60x10,10,10,10+xreps
Forearm rockers
40x12,12,12,12
Cable crunch
105x15,15,15,15
I know, baby weights! Lol 30 sec between sets 40 sec TUT. Feeling great looking more muscular Bdwt 206 this morning before breakfast.
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