Results 376 to 390 of 390
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09-16-2013, 12:03 PM #376
Felt a little stronger onclose-grips, felt good! hoping to seemore improvements in my strength this week.
Close Grip Bench Press
Bar x 30
135 x 20
225 x 10
275 x 10
295 x 4
225 x 15
Seated Single Arm Overhead DBExtension
30 x 15
35 x 12
40 x 10
Cable Tricep Pressdown (heavycables)
50 x 15
60 x 12
70 x 10
DB Kickbacks
20 x 10
25 x 10
30 x 10
Cable Curl Warm up usingshort/straight bar attachment
25 x 20
25 x 15
Alternating DB Curl
30 x 16
40 x 16
50 x 16
Ez Curls (inner + outer superset)
50 (inner) x 10 +50(outer) x 3 sets
HS MTS Bicep ConcentrationCurl
10 x 15
20 x 12
30 x 10
40 x 10
50 x 10
Single Arm Preacher DB Curl
25 x 10
25 x 15
25 x 15
Cross Body DB Hammer Curl
45 x 12
65 x 12
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10-03-2013, 10:31 AM #377
10/3/13 – Back/Traps/Cardio
AM Cardio: 45 minutes Fastedwalking
Barbell Rows (overhand widegrip)
135 x 20
225 x 10
255 x 10
triple drop set: 275 x 10 +ds225 x 10 ds 135 x 10
HS ISO Lateral Row(wide/neutral grip) both arms simultaneously
180 x 15
270 x 12
300 x 10
Wide Grip Lat pulldown (heavycables)
160 x 10
180 x 8
180 x 8
Single Arm “Meadows” Row usingend of t-bar row
45 x 15
80 x 12
100 x 10
HS DY Row (overhand grip) botharms simultaneously
90 x 15
180 x 10
200 x 8
Cable Pulldown to top of chest(narrow/neutral grip) heavy cables
100 x 15
120 x 10
140 x 8
Cross-Bench DB Pullovers
80 x 10
90 x 10
100 x 10
Kneeling Straight Arm Pulldownusing Rope attachment, heavy cables
50 x 15
50 x 15
Racjk Deadlifts (4thpin, just below knee)
135 x 10
225 x 10
315 x 10
405 x 10
DB Shrugs
80 x 15
90 x 12
100 x 10
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10-04-2013, 02:19 AM #378
nice numbers on back day bro! good weights being moved yet. solid volume i see there to. i like hitting multiple angles/exercises myself. i need good variety in my sessions or i get bored with a shit ton of the same moves for one body part.
whats weight at these days? your offseason macros?UNBA Mens Physique, USAPL 93kg,
Blueprint for Athletes Rep, Dymatize Rep,
Twitter & Instagram: musclesNmorsels,
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10-17-2013, 01:22 PM #379
Thanks man but believe it or not, I am still getting back my strength that was lost during my competition season. However at this point my training main priority is squeezing/contracting and stretching the target muscles, not moving weight from point A to point B. My days of using crazy weights (for me at least) are over. Trying to build the best Physique body for the stage and get my pro card. Off season macros varies but averages 2800-3500 cals/100 fats/ 100-250 carbs/ 200-280 protein
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10-17-2013, 01:22 PM #380
10/14/13 – Chest
Incline DB Press
60 x 15 warm up
80 x 10 warm up
100 x 10 x 5 working sets
Barbell Bench Press
225 x 10 x 4 working sets
BW Dips
x 20
x 15
x 10
Incline DB Flye
50 x 12 x 3 working sets
“Most Muscular” Cable Flye(heavy cables)
25 x 15 x 3 working sets
Life Fitness Machine Flye
100 x 15 x 2 working sets
10/15/13 – Abbreviated Quads/Hams
Tuff Stuff (Heavy!) Leg Press(regular stance width)
225 x 20
315 x 10
405 x 10
495 x 10
585 x 10
HS Plate Loaded Quad Extension
100 x 20
200 x 15
300 x 10
Triple Drop Set!
300 x 5 drop to 200 x 10 dropto 100 x 15
Straight Leg Deadlifts
135 x 10
185 x 10
205 x 10
225 x 10
Hyper Extensions
BW x 10
25 x 10
35 x 10
45 x 10
10/16/13 – Back/Traps
DB Rows
80 x 15
100 x 15
120 x 12
125 x 10
HS ISO Lateral Row (plateloaded, single arm at a time) neutral wide grip
90 x 10
135 x 10
180 x 10
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10-22-2013, 01:52 PM #381
10/17/13 – Abbreviated Delt Session
Seated DB Shoulder Press(haven’t done these since earlier this year)
40 x 20
60 x 15
80 x 10
80 x 10
80 x 10
Reverse Machine FLye
90 x 15
110 x 12
130 x 10
150 x 10
Cable Laterals (heavy Cables)
10 x 15
20 x 10
10 x 12
10 x 10
Alternating Front DB Raise
25 x 20
30x 20
35 x 20
40 x 20
10/21/13 – Chest (trained at steel gym NYC)
Barbell Bench Press
Barx 30
135x 20
225x 10
275x 10
315x 6
295x 6
285x 7
275x 8
Incline DB Press
95 x 10
95 x 8
75 x 10
75x 10
HS Incline Press
135 x 20
225 x 15
315 x 8
Most Muscular Cable Flye
50 x 15
60 x 12
70 x 10
80 x 10
Machine Flye
100 x 15
100 x 15
100 x 15
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10-28-2013, 02:17 PM #382
10/22/13 – Quads/Hams
Leg press
225 x 20
405 x 10
585 x 10
765 x 10 drop set 495 x 15
Cybex Hack Sled (heavymachine)
bw x 10
185 x 10
275 x 10
Quad Extensions
90 x 15
110x 12
130x 10
150x 10
170x 10
Seated Ham curl
90x 20
110x 15
130x 10
150x 10 drop set 110x 15
Standing Single Leg curl
50 x 10
60x 10
70 x 10
80 x 10
90 x 10
Single Leg Bench DB lunge
15 x 10
15 x 10
10/23/13 Back/Traps
Wide Grip Lat Pulldown (heavycables)
100 x 20
160 x 15
200 x 10
240 x 8
HS ISO Lateral Pulldown (narrow/neutralgrip)
90 x 15
180 x 10
200 x 8
Seated BodyMasters Pin LoadedRow (overhand wide grip)
100 x 15
120 x 10
140 x 10
HS ISO Lateral Low Row(narrow/neutral grip)
90 x 15
180 x 10
200 x 8
Icarian Back Builder(wide/overhand grip)
45 x 15
90 x 12
100 x 10
Kneeling Single arm Cablepulldown
50 x 15
50x 12
50 x 10
HS Machine Pullovers
50 x 20
70 x 15
90 x 12
110 x 10
Kneeling Cable Rope StraightArm Pulldown
50 x 15
65 x 12
80 x 10
DB Shrugs
80 x 20
90 x 15
100 x 10
110 x 10
120 x 10
Upright Row
50 x 15
80 x 10
10/24/13 Delts/Calves/Abs
Seated DB Press
40 x 20
60 x 20
80 x 10
80 x 10
90 x 10
100 x 7
80 x 10
Cybex Eagle Rear Delt Machine
90 x 15
110 x 10
130 x 10
150x 10
Single Arm Rear Delt DBLateral
35 x 10
45 x 10
50 x 10
Single Arm Rear Delt CableLateral
10 x 10
10 x 10
10 x 10
DB Laterals
25 x 10
30 x 10
35 x 10
Behind the Back Cable Laterals
10 x 10
10 x 10
10 x 10
alternating Front DB Raises
25 x 20
30 x 20
35 x 20
Cybex Calf Sled
180 x 15 x 5 sets
Seated Calf Raise
90 x 10 x 5 sets
Life Fitness Ab Crunch
10 x 34
20 x 34
10 x 34
Hanging Leg Raise
x 15 x 3 sets
10/25/13 – Arms
Close Grip Bench Press
Bar x 30
135 x 20
225 x 10
315 x 9
295 x 10
275 x 10
Rope Press Down (heavy cables)
50 x 15
57.5 x 12
65 x 10
DB Kickbacks
25 x 15
30 x 12
35 x 10
Seated Single Arm Overhead DBExtensions
30 x 15
35 x 15
Cable Curls (heavy cables)
10 x 20
15 x 20
Barbell Spider Curls
50 x 15
50 x 12
50x 10
Alternating DB curls
30 x 20
35 x 18
40 x 16
45 x 14
Db Hammer Curl (crossbody +traditional)
45 x 20
45 x 20
DB Wrist Curls
50 x 20
50 x 15
50 x 10
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10-30-2013, 12:38 PM #383
10/28/13 – Chest/Cardio
Incline DB Press
60 x 20
80 x 15
100 x 10
120 x 8
110 x 8
100 x 8
90 x 10
Barbell Bench Press
225 x 10 x 4 sets
Low Incline Cable Flye (heavycables)
25 x 15
25 x 12
Eagle Machine Flye
90 x 15
110 x 12
130 x 10
BW Dips
x 20
x 15
x 12
Flat DB Flye
50 x 10
50 x 10
10/29/13 – Quads/Hams
Squats
Bar x 10
135 x 10
225 x 10 x 4 sets (wanted 5sets but my lower back pumps were killing me!)
Tuff Stuff Heavy Leg Press
225 x 20 x 3 sets
Tuff Stuff Heavy Hack Sled
bw x 15
bw + 90 x 15
HS Plate Loaded Quad Extension
100 x 20
150 x 15
200 x 10
250 x 10 drop set 150 x 20
HS Plate Loaded Seated HamCurl
50 x 20
75 x 15
85 x 10
95 x 10
100 x 10
HS Plate loaded Lying Leg Curl
45 x 20
90 x 15
135 x 10 drop set 90 x 10
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10-30-2013, 12:41 PM #384
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11-04-2013, 06:19 PM #385
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11-04-2013, 06:20 PM #386
11/4/13 – Chest
Barbell Bench Press
Bar x 30
135 x 20
225 x 10
315 x 10
345 x 8
355 x 6
295 x 8
275 x 10
Incline DB Press
100 x 10
95 x 10
90 x 10
85 x 10
BW Dips
x 20
x 15
x 10
Most Muscular Cable Flye(heavy Cables)
25 x 15
25 x 15
25 x 15
Cybex Eagle Machine Flye
90 x 15
110 x 12
130 x 10
Flat DB Flye
50 x 10
50 x 10
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11-06-2013, 10:12 AM #387
11/5/13 – Hamstrings/Quads (hams focus)
Straight Leg Deadlifts
135 x 20
185 x 15
205 x 12
225 x 10
HS Lying Leg Curls (plateloaded)
90 x 20
135 x 15
180 x 10
Hs Seated Ham Curl (plateloaded)
50 x 20
75 x 15
100 x 10
Walking DB Lunges
25 x 12
25 x 16
HyperExtensions
BW x 10
25 x 10
TuffStuff Leg Press
225 x 20
315 x 20
405 x 20
495 x 10
HS Quad Extension (plateLoaded)
90 x 20
180 x 15
270 x 10 drop set 90 x 15
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11-07-2013, 03:15 PM #388
11/6/13 – Back/Traps
Wide Grip Cable Lat Pulldown(heavy cables)
100 x 20
160 x 10
200 x 10
240 x 8
(stack)260 x 6
Cybex Lat Pull (pin loadedmachine) narrow/neutral grip
110 x 10
150 x 10
210 x 10
HS ISO Lateral Row (singlearm, narrow/neutral grip)
90 x 10
180 x 10
225 x 10
Cybex Row Machine (pin loaded,wide overhand grip)
110 x 10
150 x 10
190 x 10
Strict Barbell Rows
135 x 10
185 x 10
205 x 10
Cross-Bench Db Pullovers
100 x 10
110 x 10
120 x 10
Kneeling Straight Arm Pulldownusing rope attachment (heavy cables)
50 x 20
57.5 x 15
65 x 10
Barbell Shrugs
135 x 20
225 x 10
315 x 10
DB Shrugs
100 x 15
110 x 12
120 x 10 drop set 100 x 10
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11-12-2013, 03:12 PM #389
11/11/13 – Chest
Incline DB Press
60 x 20
80 x 15
100 x 10
120 x 10
115 x 10
110 x 10
100 x 10
Barbell Bench Press
225 x 10
255 x 8
275 x 8
295 x 5
BW Dips
x 20
x 15
x 10
Incline Db Flye
50 x 10
50 x 10
50 x 10
“Charles Glass” Incline DBPress
25 x 20
25 x 20
“Most Muscular” Cable Flye(heavy cables)
25 x 20
25 x 20
Eagle Machine Flye
90 x 15
90 x 15
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11-13-2013, 11:39 AM #390
11/12/13 – Quads/Hams (Quad Focus)
Tuff Stuff Hack Squat Sled
BW x 10
185 x 10
275 x 10
365 x 10
455 x 8
Tuff Stuff Leg Press
225 x 10
405 x 10
585 x 8
585 x 6
HS Quad Extension (plate Loaded)
90 x 20
180 x 10
270 x 10
Triple Drop set: 300 x 5 + 180x 10 + 90 x 15 (failure)
Leverage Lying Leg Curl (plateloaded)
90 x 10
135 x 10
180 x 10
225 x 8
HS Seated Leg Curl (plateloaded)
45 x 10
55 x 10
70 x 10
80 x 10
90 x 10
Tuff Stuff single Leg Press
Sled x 10 x 3 sets for eachleg
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