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  1. #16
    RX MEMBER ushock's Avatar
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    Big back Tuesday-
    Single arm hammerstrength rows- 45x15, 70x12, 90x10, 115x8x3 sets
    Ushock rows- up to 3 sets of 12 with 45lb
    Rotator bar pulldowns- 2 sets behind the neck, 2 sets in front 15 reps with 120
    Incline DB shrugs- 50x20x3 sets
    Underhand grip hammerstrength pulldown- 70x20x2 sets
    DB curl- 25x10, 30x10, 35x10, 40x10
    Single arm cable curl- 22.5x15x2

  2. #17
    SNAC
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    Pics!

  3. #18
    RX MEMBER ushock's Avatar
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    I will try to figure out how to post pics later.
    Watching the Olympics is making me miss my days of weightlifting so I decided to do a throw back workout.
    Romainian deadlifts- 135x5, 225x5, 275x5, 315x5x3 sets
    Front squat- 135x5, 225x5, 275x3 fingers decided to stop working
    Good mornings- 135x8x3 sets
    Back squat 3 second pause at bottom- 135x12, 185x5, 225x5

  4. #19
    RX MEMBER ushock's Avatar
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    june12.JPG
    This is only before pic I have. I was around 235 here. Almost 2 months later I am about 10 lbs lighter.

  5. #20
    RX MEMBER ushock's Avatar
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    Thursday was chest and shoulders
    Incline DB- up to 80x15x4 sets
    Incline barbell- 135x10x5 sets
    DB floor press- 60x15x3 sets
    Sorinex Hurricane flat press- 6 sets varied weight and reps
    DB partial laterals- 45x30, then light DB raises- 15x15x 3 sets
    Rear delt machine- 120x25x3 sets

  6. #21
    RX MEMBER ushock's Avatar
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    Yesterday I did calves and abs
    Seated calf raise- 5 sets of 10 with 2 plates per side
    Cable pulldowns- 4 sets of 20
    Leg raises- 3 sets of 15

  7. #22
    RX MEMBER ushock's Avatar
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    Back and biceps-
    Smith machine bent row- 135x15, 185x12x3 sets
    Ushock rows- 25x20, 47.5x15x3 sets
    Wide neutral grip pull up- 3 sets of 6
    Straight arm pulldown- 35x12x7 sets
    Partial face pull- 45x25x3 sets
    Hammer curls- 25x20, 30x15, 35x15
    Single arm cable curl- 3 sets of 12 and 1 drop
    On treadmill now for 20.

  8. #23
    RX MEMBER ushock's Avatar
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    Leg workout tonight-
    Back squat- 135x10, 185x8, 225x6, 275x6, 315x6
    Lunges- 135x6x3 sets
    Glute ham raise - 3 sets of 12
    Stiff leg deadlift against bands- 135x10, 225x8
    Partial leg extention giant set- 70x20, 90x20, 110x20
    Sissy squat- 10 reps with 10lb plate, 10 reps no plate- 2 sets
    On treadmill now for 20.

  9. #24
    RX MEMBER ushock's Avatar
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    I did chest last night trying out some new techniques, felt great.
    Today was back and biceps.
    Hammer strength rows- 45x15, 70x15, 90x12, 115x12, 135x10x3 sets
    Cable rows- 50x15, 70x15x3 sets
    Close grip pull ups- 3 sets of 8
    Underhand row machine- 115x10 and 10 partials, 135x10 and 10 partials 2 sets
    Rope low face pull- 3 sets of 25
    Straight arm pulldown- 50x10x3 sets
    Curl superset- 25lbsx 8 supinated curls, 8 hammer curls, 8 palms out curls 3 sets

  10. #25
    RX MEMBER David Lees's Avatar
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    I like the Curl supersets you did there...similar to something I incorporate into my arm sessions.

  11. #26
    RX MEMBER ushock's Avatar
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    Yeah gives me a great pump and takes no time at all.
    20 min fasted intervals this morning.
    Shoulders and abs this afternoon.
    Machine laterals- 5 sets
    Hammerstrength shoulder press- 4 sets with one drop
    DB partial raises- 3 sets
    Rear delt swings- 3 sets
    Rear delt machine- 2 drop sets
    Another 20 min of cardio tonight.

  12. #27
    RX MEMBER ushock's Avatar
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    Legs yesterday.
    Leg curls- up to 170x12x3 sets
    Leg press- up to 6 platesx8, then 4 plates x10 with 3 second descents for 2 sets
    Teardrop extention- 4 sets of 20
    Walking lunges- 2 sets of 10 holding 25lb plates

  13. #28
    RX MEMBER ushock's Avatar
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    Some chest tonight.
    Incline hammerstrength- went to 45 and 25 and stopped, this machine always kills my shoulder.
    Slight incline smith press- 135x12, 185x12, 215x8, 185x8, 135x12
    Cable crossovers- 4 sets of 15
    Flat bench- 135x25 hurt. Stopped.
    Pec deck- 3 sets of 15 then 15 partials
    Incline hammerstrength partials- 2 sets of 15 each arm then 2 sets of 20 with both together.
    On treadmill now for 30.

  14. #29
    RX MEMBER ushock's Avatar
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    Sunday I did a quick back workout.
    Hammerstrength pulldowns- 45x15, 70x12, 90x10, 115x8
    Pull ups- 20, 15
    Behind back shrugs- 2 sets of 25
    DB rows- 3 sets of 15 with 60lbs no rest
    One arm pulldowns- 4 sets

  15. #30
    RX MEMBER ushock's Avatar
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    Shoulders-
    Palms out db press- up the rack 10lb-50lb 15 reps each set
    Side lateral machine- 3 sets of 15
    Rear delt machine- 3 sets 60 reps
    Partial side laterals- 40, 45, 50x20
    Hammerstrength press- 3 sets of 20
    Rear delt swings- 40x40, 20x 40
    Tricep pushdown- 3x15
    Overhead extentions- 3 sets
    Cable kickbacks- 2 sets
    30 min elliptical

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