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  1. #31
    RX MEMBER ushock's Avatar
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    Leg day-
    Lying leg curls- sets of 20 reps up to 140
    Leg press- sets of 20 reps up to 7 plates then 15 reps with 8 plates, then down to 5 plates for 2 rounds of 10 reps 3 second descent and 10 reps partials
    Seated leg curl- 3 sets of 20
    Teardrop extentions- 4 sets of 20
    Dimel deadlift- 2 sets of 20 with 135

  2. #32
    RX MEMBER ushock's Avatar
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    Back yesterday-
    Hammer strength single arm rows- 45x15, 90x12, 115x10, 135x8x3 sets, 75x25 both arms
    Ushock rows- upp to 50x15x3 sets
    Wide dd pulldowns- 2x15
    Barbell rows- 135x15x3 sets
    Partial wide grip pulldowns- 2x20
    Barbell curl- 70x15x3 sets
    Cable curls - 4 sets

  3. #33
    RX MEMBER ushock's Avatar
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    Chest yesterday-
    Incline DB up to 90x15 then 2 sow back off sets of 75x15
    Incline hammerstrength- 4 sets of 12 with partials
    Cable crossover- 3 sets of 20 with partials
    Cable press- 4 sets of 15
    Chest press- 5 sets and 2 drops

    Tonight was legs-
    Deadlifts up to 405
    Squats up to 315x8
    Lunges 135x8 3 sets
    Glute ham raises- 3 sets of 10
    Leg extensions- sets of 20 increasing weight each set with no rest

  4. #34
    RX MEMBER ushock's Avatar
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    Shoulders-
    Rear delts with cables- 5 sets of 40
    Palms out press- 4 sets of 20
    Neutral grip press on hurricane- 25x20, 50x15, 75x10, 85x10, drop to 50x10
    Side lateral swing- 40x25, 55x30x2 sets
    Dips- 4 sets
    Pushdowns- 3 sets
    Treadmill for 30

  5. #35
    PENCILNECK
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    Default Yes

    +1. I agree

  6. #36
    RX MEMBER ushock's Avatar
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    Back yesterday-
    One arm hammer strength rows- up to 160x8x3 sets
    Stretchers- 4 sets
    Db rows- 4 sets
    Pulldowns- 4 sets
    Ez bar 21's-3 sets

    Chest today-
    Incline hammer strength- 90x12, 115x10, 135x10, 160x8, 90x20x2 sets
    Cable crossovers- 5 sets with partials
    Incline db- 3 sets of 20
    Chest press- 4 sets of 10
    Cable press- 4 sets of 20
    just did 4 sets of seated calves and 3 sets of crunches now on elliptical for 20.

  7. #37
    RX MEMBER ushock's Avatar
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    Legs-
    Deadlifts up to 455
    Leg press- sets of 20 up to 7 plates
    Seated single leg curl- 3 sets of 15
    thats it!

  8. #38
    RX MEMBER ushock's Avatar
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    30 min fasted cardio this morning.

    Shoulders tonight-
    Push press- 135x10, 185x3, 225x3, 185x5, 135x5 strict, 5 push press, 5 strict, 5 push press for 20 total.
    DB tri extensions- 40x8x3 sets
    Side raise partials- 45x30x3 sets.
    Rear delts on cables- 22.5x30x3, 12.5x30.
    Side raise machine- 2 sets to failure with partials.

  9. #39
    RX MEMBER ushock's Avatar
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    Today I got together with my strongman crew and hit a couple of events while I was there, did some axle with less than 200lbs and a couple yoke runs with 550.
    Then went to the gym and did-
    Neutral grip bar curls- 4x15
    Cable curls- 3x15
    Hanging leg raises- 2x20
    Ab machine- 3x15
    Bosu ball planks- 3x30 sec

  10. #40
    RX MEMBER ushock's Avatar
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    Monday was chest
    incline DB- 4 sets
    gironda dips- 3 sets
    cable flys- 4 sets with partials
    hammerstrength flat- 2 sets
    cable press- 3 sets with partials

    Legs yesterday-
    Squat- 3 sets and 1 drop set
    lunges- 2x10
    Teardrop extensions- 4x25
    stiff legs on hammerstrength shrug machine- 3x15

  11. #41
    RX MEMBER ushock's Avatar
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    Wednesday I did back & biceps
    One arm Hammer strength rows- 115x15x3 sets
    Ushock rows- 52x15x3 sets
    Underhand pulldown- 3 sets of 15
    Stretcher pulldowns- 3 sets of 15
    Cable curls- 4 sets
    Hammer curls- 2 sets

    Thursday was shoulders & triceps
    Side raise machine as warm up
    Rear delt machine- 4 sets of 30 and 1 big drop set
    Palms out press- sets of 15 up to 60lbers and 1 drop set
    Side lateral swings- 50x25x3 sets
    Side raise machine with added resistance on negative- 1 burnout set
    Overhead db extention- 3 sets
    Pushdowns- 4 sets

  12. #42
    RX MEMBER ushock's Avatar
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    Took two days off, back and biceps again today

    Messed around with t bar row, really don't like it much though.
    Smith bent row- 225x15x3 sets and one drop
    DB rows- 85x10x3 sets
    Pull ups- 4 sets
    Stretcher pulldowns- 4 sets of 20
    DB curl- 3 sets of 10
    Cable curl- 3 sets of 15 plus 10 partials
    Standing calf raise- 5 sets of 20

  13. #43
    RX MEMBER ushock's Avatar
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    Just killed chestIncline DB- up to 60x15x4 setsPec deck- 4 sets of 20Incline smith machine- 135x15x3 sets with deep stretches between setsCable crossover- 4 sets of 20Much higher volume than I'm used to.

  14. #44
    RX MEMBER ushock's Avatar
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    Legs yesterday-
    Lying leg curl- 3 sets of 15
    Front squat- 135x10, 185x5, 235x5, 185x20
    Leg press- 5 platesx20x3 sets
    Seated leg curl- 3 sets of 20

  15. #45
    RX MEMBER ushock's Avatar
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    Shoulders and triceps yesterday-
    Rear delt machine- 4 sets of 30, 1 drop set
    Side lateral machine- 4 sets of 20
    Palms out press- up to 40x15x3 sets
    6 way raises- 10x15x2 sets
    Machine shoulder press- 3 sets of 20
    DB cross body extention- 25x30x3 sets no rest
    Rope overhead extention- 4 sets

    Just calves and cardio today

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