Results 196 to 210 of 210
Thread: From Strongman to Physique...
-
02-14-2013, 02:03 PM #196
15 minutes LISS this morning.
Back-
Single arm hammer strength row- up to 4 plates for 15
Straight bar pulldown- up to 140lbs for 15
Underhand barbell row- 135lbs for 3 sets of 20
EZ bar stretcher pulldown- 65lbs for 4 sets of 20
Single rope straight arm pulldown- 35lbs for 1 set of 50
15 min LISS
-
02-15-2013, 11:15 PM #197
15 min LISS this morning.
Delts-
Hammer strength press- up to 2 plates and a 25 for 12 reps
DB side lateral- up to 45lbs for 12 and 40 partials
Side raise machine- 4 sets of 20
Rear delt machine- 4 sets of 20
W press- 25lbs for 3 sets of 20
Cable rear delts- 2 sets of 40
Arms later on-
EZ bar curl- up to 90lbs for 14
Cable rope curls- 3 sets of 20
Hammer curl- 2 sets of 20
Lying DB extension- up to 40lbs for 15
Pushdown- 3 sets of 20
Underhand pushdown- 3 sets of 20
Overhead tricep extension- 2 sets of 21's style partials
-
02-16-2013, 04:55 PM #198
15 min HIIT this morning
Chest-
Flat hammer strength- up to 2 plates and a ten for 8 reps
Fly machine- up to 160lbs for 20
Incline hammer strength- 1 plate for 4 sets of 20
Single arm crossover- 2 sets of 20
Chest press machine- 2 sets of 20
Decline hammer strength- 1 plate for 2 burn out sets of 30-40
20 minutes LISS
-
02-17-2013, 03:10 PM #199
20 minutes LISS this morning
Legs-
Leg extension- up to 150lbs for 20
Leg press- up to 7 plates for 20 then drop to 4 plates for 40
Lying leg curl- 100lbs for 5 sets of 20
DB stiff leg- up to 75's for 30 reps
10 minutes stairmaster
Now heading to hit my tanning, abs, and another 20 minutes of LISS.
-
02-18-2013, 02:10 PM #200
Back and calves-
Standing bodyweight calf raise- 2 sets of 100
Seated calf raise- 4 sets of 20
Hammer strength single arm pulldown- up to 2 45's and a 25 for 8
Seated cable row- up to 200 for 13
Straight arm pulldown- 4 sets of 30
Underhand stretcher pulldowns- 4 sets of 20
25 minutes LISS
-
02-18-2013, 09:15 PM #201
Arms tonight-
Bunch of supersets for biceps and triceps
10 Minutes LISS
-
02-19-2013, 03:47 PM #202
Delts-
Rear lateral DB swings- 40lbs for 50 drop to 20lbs for 50
Cable rear delts- up to 1 heavy set of 15
Side laterals- up to 45lbs for 12 then dropped to 20lbs for 100 reps
Side lateral machine- went nuts... did partials, fulls, holds, 21 style sets, everything
DB superset- wide upright row partial, side lateral, partial press- 25lbs for 15 reps of each- 2 sets
2 sets of 20 on ab coaster
10 minutes LISS
Back to the gym later for high rep legs.
-
02-19-2013, 09:58 PM #203
Legs-
Kneeling single leg curl- 60lbs for 6 sets of 20 continuous
Single leg extension- 50lbs for 6 sets of 20 continuous
Single leg press- 50lbs for 3 sets of 20 continuous
-
02-21-2013, 10:11 PM #204
Re-tore my labrum. Can barely move my arm. Looks like every day is leg day for a while.
-
02-21-2013, 10:13 PM #205
- Join Date
- Jun 2011
- Posts
- 658
- Rep Power
- 169192
This is a great log I really like all of your variety that you are putting into it.
It really looks great so far man. I like your variations on legs day that is good
stuff I would add some more squats in your routine for leg workout though.
-
02-22-2013, 11:48 AM #206
Thanks man. I've done enough squatting between being on an olympic weightlifting team and training for strongman. I HATE squats and I won't do them unless I have to. Thanks for the advice though.
-
02-23-2013, 03:47 PM #207
Calves and Quads yesterday-
Seated calf raise- huge drop set
Standing bodyweight calf raise- 2 sets of 100
Squat machine- up to 3 plates and a 25 for 20
Leg extension- up to 150lbs for 30 constant tension
20 minutes LISS
Today my shoulder felt less than horrific so I said F it and just hit some light back-
Cable row- 2 sets of 30
Rope seated cable row- 3 sets of 30
Pulldown- 3 sets of 30
DB row- 2 sets of 15
Hammer strength row- 4 sets of 30
Underhand grip row machine- 3 sets of 30
10 min LISS
Going back for hams abs and cardio later.
-
02-23-2013, 09:08 PM #208
Yes 6 weeks. Time flies! Now is where the real work comes in.
10 minutes LISS
Standing leg curl- 30lbs for 3 sets of 20
Glute ham raises- 3 sets of 20 with bodyweight
Lying leg curl- 50lbs for 3 sets of 15 continuous superset with DB stiff leg- 40lbs for 3 sets of 15
Leg lifts, hanging knee raises, 3 types of med ball crunches- 2 rounds 10 reps each
10 minutes LISS
-
02-26-2013, 08:43 AM #209
Shoulder is decent, did lots of side raises and some light chest on Sunday.
Yesterday did 40 minutes LISS, calves, abs, and quads later.
Today already hit 20 minutes LISS, gonna do back today and more cardio.
Lots of packing to do for the Arnold- leaving tomorrow night late.
-
02-26-2013, 03:34 PM #210
Back-
Cable warm ups
Hammer strength seated row- 130 rep drop set
Meadows row- 2 25's for 4 sets of 20
Pulldowns- 2 sets of 40, 20
Standing one arm cable rows- 3 sets of 20
Seated cable row to chest- 2 sets of 50, 25
Behind the neck pulldowns- 2 sets of 35
Tbar row drop set- 4 drops
20 minutes LISS
Bookmarks