Results 31 to 45 of 3753
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05-27-2012, 10:32 PM #31
I've decided to start training shoulders and arms trice a week (rear delt/ bis with back, front/side delts/ tris w/ chest, and other work outs for each 2-3 days later)
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05-28-2012, 07:03 PM #32
Todays leg smash:
Squat:
135 x 10
185 x 10
225 x 10
275 x 10
315 x 9
365 x 7
405 x 4
Hack squat
1pps x 10
2pps x 10
3pps x 10
STRIP SET
3pps x 9
2pps x 13
1pps x 11
(almost puked after that, haha)
walking DB Lunges (emphasis on hams, glutes)
-30 x 30
-30 x 26
-30 x 21 (dropped dbs, did 10 more with just body weight)
single leg ham curls
3 x 10
Single leg Presses
1pps x 20
2pps x 15
3pps x 15
4pps x 11
30 mins cardio on treadmill (heart rate over 130 bpm)
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05-29-2012, 06:36 PM #33
Arms today:
Incline DB Curls
- 30 x 12
- 35 x 10
- 40 x 7
V- Grip Tri. Ext.
- 50 x20
- 70 x 15
- 90 x 13
DB Preacher Curl
- 30 x 12
- 35 x 10
- 40 x 8
Rope Overhead extension
- 40 x 15
- 60 x 12
- 80 x 9
Rope Hammer Curl
- 50 x 15
- 70 x 11
- 80 x 8
Single Arm DB Ext.
- 30 x 12
- 35 x 10
- 40 x 8
EZBAR Preacher Curl
- sets of 10 until I can’t get 10
(Last set 105 x 6)
Flat Skull Crusher
- Sets of 10 until I can’t get 10
(last set 125 x 8)
30 Mins cardio on treadmill (heart rate over 130)
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05-30-2012, 11:34 AM #34
Shoulders From this morning
DB Press
60 x 10
70 x10
80 x10
90 x 7
Single Arm Standing Side lateral
30 x 12
35 x 10
40 x 10
45 x 8
-Chest supported DB rear delt fly (overhand grip)
30 x 12
35 x 10
40 x 10
45 x 8 DROP SET -30 x 9 -20 x 11
Cable Side Lateral
30 x 12
40 x 10
50 x 9
Bent Cable Rear Delt Fly
30 x 12
40 x 9
40 x 8
Smith machine press
1pps x 15
1pps/ 25pps x 10
2pps x 10
2pps/ 10pps x 7
I wouldn't mind hearing some feedback on training, guys. In particular doing shoulders/ twice weekly and arms in some fashion twice weekly...thoughts?
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05-30-2012, 01:29 PM #35
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05-30-2012, 02:20 PM #36
I'm clean at the moment (will be finished PCT in a week) going back on July 1 (22 weeks out) I see your point, though. I'm really just doing an extra 6 sets for shoulders and arms a week...and none of them are exceptionally heavy or intense. Considering that i'm dieting and clean (for the moment) i doubt that i'll be making any gains anyway, but they seem to "flatten out" first when I diet down. I thought that pumping them up a little (especially when i have days that have more carbs/ cals) might help that a little. Broscience ftw!!
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05-31-2012, 12:28 PM #37
No training today, guys. Just doing 30 mins on the treadmil (heart rate over 130) after I get out of the office. I'm just getting ready to make an order for my pre contest "supplements" and I'd like to get some feedback on my plan.
from 20 weeks out to 10 weeks out (all dosages per week):
500mg T400*
600mg EQ
From 10 weeks out to 4 weeks out.
500mg T400
600mg EQ
1ml Tren EOD
4 weeks out:
500mg prop
600mg EQ
1.5 Ml Tren eod
150 Inj. Winni per day
300 Mast.
* This is only my 3rd cycle, i've never run above 500wk test eth before. I happened to get a good deal on T400, if i'm going to bump my dosage up to 800. i'd rather it be in an off season scenario.
** I have clen on hand and add it in when my prep coach thinks it would be beneficial.
*** Will have a plethora of aromisin and letro to use at my discretion.
If you need any other info, please ask!
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06-02-2012, 06:52 PM #38
New low of 239 this AM
Chest and shoulders From this afternoon:
Incline BB Bench:
135 x10
185 x10
225 x 10
275 x 6 (10 sec negative following last rep)
225 x 11
Flat BB Bench ( havent flat BB benched in god know how long...felt pretty good)
135 x 10
225 x 10
275 x 5
225 x 8
Atlantis Incline Machine Press
3pps x 12
4pps x 9 (10 sec negative after last rep)
4pps x 6 (10 sec negative after last rep)
Cable Cross over (angled to lower pec)
50 x 20
70 x 15
80 x 12
90 x 9
Machine Side Lateral raise
50 x 20
90 x 15
135 x 8 to failure followed by 20 partials.
30 mins cardio on stepmill
Free meal tonight!
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06-03-2012, 07:47 PM #39
Back from today:
Neutral grip pull ups
- 4 x failure
Single arm Tbar rows
1p x 15
2p x10
3p x 8
Bent BB Rows (Slight arch in back)
135 x 10
185 x 10
225 x 10
275 x 10
315 x 7
Seated cable row (used Cable crossover handles for deeper contraction)
70 x 10
100 x 10
130 (stack) x 9
Hammer strength close grip pull down
90 x 10
110 x 10
130 x 8
Dead Lift
135x 10
225x 10
315x 10
405x 4
Rear Delt Flye on Pec Deck
110 x 15
125 x 15
140x 12
180 x 9 (drop set- 100 x 11, 50 x 13)
Lower Back extension
Bw x 20
bw x 17
15mins of stepmill/ 15 mins on eliptical
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06-04-2012, 11:47 AM #40
Lower Back is feeling very, very tight today. As such, I'll be taking today off. Doing a HITT session and hopefully able to do a squat-less leg workout tomorrow.
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06-04-2012, 07:53 PM #41
Ok, Back loosened up a bit so I said fuck it and did legs anyway
Quad Ext.
50 x20
70 x20
90 x20
110 x20
130 x17
Seated Ham curl
50 x 20
70 x 20
90 x 20
110 x 14
Leg Press
4pps x 20
6pps x 20
8pps x 20
10pps x 20
12 pps x 14
Hack Squat
1pps x 15
2pps x 15
3pps x 12
3pps/25pps x7
DROP SET
2pps x 17
Seated ham curl
90 x 15
130 x 10
130 x 9
All things considered, not a bad workout. compensated for the lack of squats with higher reps and shorter rest times.
Did 20 mins super low intensity on spin bike while bullshitting with a couple of buddies, then did 10 mins HIIT on elliptical.
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06-05-2012, 07:00 PM #42
Off today, Did 20 mins HIIT after work and Softball tonight!
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06-06-2012, 06:25 PM #43
Arms today:
Underhand grip pushdown (cambered bar)
50 x 15
70x15
90x15
Single arm overhead db
30 x 10
35 x 10
40 x 9
CG Bench
135 x 15
225 x 8 x 3 sets ( 30 secs between sets)
overhead rope extension
- 50 x 15
-70 x 10
-80 x 8
Incline db curl
35x10
40x10
45x6
single arm db preacher curl
30 x 10
35 x10
35x9
seated hammer curl
40 x 10
45 x 10
50 x 8 (after reaching failure, did partials to failure)
Straight bar BB curls (30 secs between sets)
95 x 10
95 x9
95 x7
30 mins cardio on treadmill (heart rate over 130)
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06-07-2012, 06:30 PM #44
Shoulders from today:
DB press
60x8
70x8
80x8
90x7
Kneeling side lateral raise
30x10
35x10
40x10
45x7
Chest supported Rear delt flye (neutral grip)
25 x 15
30x15
35x12
40x9
Incline bench single arm side lateral
20 x 10-12 x 3
Reverse Pec Deck
80 x 15
100 x 12
120x10
140x7
DROPSET
80 x 11
40x 13
30 mins cardio on treadmill (heart rate over 130)
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06-07-2012, 09:01 PM #45
- Join Date
- Feb 2012
- Location
- San Diego
- Posts
- 3,362
- Rep Power
- 2147744
After your arm workout yesterday Im surprised you could push out those presses lol. but seriously good job man
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