Results 31 to 45 of 210
Thread: From Strongman to Physique...
-
08-15-2012, 07:41 PM #31
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
-
08-17-2012, 12:00 PM #32
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
-
08-18-2012, 10:49 PM #33
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
-
08-19-2012, 06:14 PM #34
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
-
08-20-2012, 06:37 AM #35
Yes
+1. I agree
-
08-22-2012, 07:04 PM #36
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.
-
08-23-2012, 03:25 PM #37
Legs-
Deadlifts up to 455
Leg press- sets of 20 up to 7 plates
Seated single leg curl- 3 sets of 15
thats it!
-
08-24-2012, 08:18 PM #38
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.
-
08-26-2012, 06:50 PM #39
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
-
08-29-2012, 10:27 AM #40
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
-
09-02-2012, 01:06 PM #41
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
-
09-02-2012, 06:28 PM #42
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
-
09-03-2012, 04:17 PM #43
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.
-
09-05-2012, 12:17 PM #44
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
-
09-06-2012, 09:39 PM #45
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
Bookmarks