Results 16 to 30 of 210
Thread: From Strongman to Physique...
-
07-31-2012, 03:28 PM #16
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
-
07-31-2012, 03:30 PM #17
-
08-01-2012, 11:50 AM #18
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
-
08-01-2012, 01:11 PM #19
june12.JPG
This is only before pic I have. I was around 235 here. Almost 2 months later I am about 10 lbs lighter.
-
08-04-2012, 11:06 AM #20
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
-
08-04-2012, 11:08 AM #21
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
-
08-04-2012, 07:47 PM #22
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.
-
08-05-2012, 09:31 PM #23
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.
-
08-07-2012, 11:06 PM #24
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
-
08-08-2012, 11:04 AM #25
I like the Curl supersets you did there...similar to something I incorporate into my arm sessions.
-
08-08-2012, 05:47 PM #26
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.
-
08-11-2012, 01:45 PM #27
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
-
08-11-2012, 08:22 PM #28
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.
-
08-14-2012, 12:11 AM #29
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
-
08-14-2012, 06:41 PM #30
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
Bookmarks