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  1. #31
    OLYMPIAN Jordan Coburn's Avatar
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    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)

  2. #32
    OLYMPIAN Jordan Coburn's Avatar
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    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)

  3. #33
    OLYMPIAN Jordan Coburn's Avatar
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    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)

  4. #34
    OLYMPIAN Jordan Coburn's Avatar
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    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?

  5. #35
    Team Provo, Chem Moderator Provo82's Avatar
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    Quote Originally Posted by Cobe16 View Post
    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?

    hey bud do u compete clean or enhanced? if clean not sure if i can say training anything twice a week is smart. im not saying it couldnt work im simply saying alot more things need to be taken into account like genetics, recovery ability etc.

  6. #36
    OLYMPIAN Jordan Coburn's Avatar
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    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!!

  7. #37
    OLYMPIAN Jordan Coburn's Avatar
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    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!

  8. #38
    OLYMPIAN Jordan Coburn's Avatar
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    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!

  9. #39
    OLYMPIAN Jordan Coburn's Avatar
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    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

  10. #40
    OLYMPIAN Jordan Coburn's Avatar
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    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.

  11. #41
    OLYMPIAN Jordan Coburn's Avatar
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    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.

  12. #42
    OLYMPIAN Jordan Coburn's Avatar
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    Off today, Did 20 mins HIIT after work and Softball tonight!

  13. #43
    OLYMPIAN Jordan Coburn's Avatar
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    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)

  14. #44
    OLYMPIAN Jordan Coburn's Avatar
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    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)

  15. #45
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    After your arm workout yesterday Im surprised you could push out those presses lol. but seriously good job man

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