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  1. #196
    RX MEMBER ushock's Avatar
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    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

  2. #197
    RX MEMBER ushock's Avatar
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    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

  3. #198
    RX MEMBER ushock's Avatar
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    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

  4. #199
    RX MEMBER ushock's Avatar
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    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.

  5. #200
    RX MEMBER ushock's Avatar
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    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

  6. #201
    RX MEMBER ushock's Avatar
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    Arms tonight-
    Bunch of supersets for biceps and triceps
    10 Minutes LISS

  7. #202
    RX MEMBER ushock's Avatar
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    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.

  8. #203
    RX MEMBER ushock's Avatar
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    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

  9. #204
    RX MEMBER ushock's Avatar
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    Re-tore my labrum. Can barely move my arm. Looks like every day is leg day for a while.

  10. #205
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    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.

  11. #206
    RX MEMBER ushock's Avatar
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    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.

  12. #207
    RX MEMBER ushock's Avatar
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    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.

  13. #208
    RX MEMBER ushock's Avatar
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    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

  14. #209
    RX MEMBER ushock's Avatar
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    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.

  15. #210
    RX MEMBER ushock's Avatar
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    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

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