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04-11-2013, 07:21 PM | #16 |
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04-11-2013, 07:38 PM | #17 |
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Here is 4/10/13's shoulder workout. I have been doing reverse pec deck flyes for a few weeks and I'm going to start doing bent over DB laterals now to change it up just a little. I also think my smith shoulder press suffered slightly due to all the extra drop sets and increased weight this week. I suppose I should also add what I'm doing for cardio in here as well as that is part of my training. for this workout I did 30mins on the elliptical.
Bent over DB lateral raise- 30x10 30x9 30x9 drop 20x5 drop 10x5 Incline DB lateral raise- 30x9 30x9 30x9 drop 20x5 Standing lateral raise- 35x9 35x9 35x9 drop 25x5 15x5 Upright row- 120x10 125x9 125x9 Smith seated shoulder press- 130x12 130x11 130x11 drop 90x3 |
04-11-2013, 10:35 PM | #18 |
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On delt day, unless you have an injury, you should do presses before all that isolation stuff. You can use much more weight, which means more mass. I don't think you're doing it for pre-exhaust effect, as you are not doing it for other bdpts.
Also, cut back on some of them drops - fast way to overtrain. Choose 1 exercise only per bdpt and use them - preferably the last exercise to finish off with a killa pump. Focus more on getting stronger on the mac-daddys - that will build much more mass than drop-sets every exercise. |
04-12-2013, 04:22 PM | #19 | |
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Quote:
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04-12-2013, 04:56 PM | #20 |
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4/11/13's arm workout
Superset Standing alternating DB curl- 35x11 35x11 35x10 V grip pressdown- 170x15 170x13 170x13 Superset Machine preacher curl- 110x10 115x9 115x9 drop 85x4 drop 55x4 Cable kickdown- 60x10 60x10 60x10 drop 40x7 Superset High cable curl- 40x11 40x10 40x10 Skullcrushers- 95x8 95x8 95x8 |
04-13-2013, 03:57 PM | #21 |
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Took a full day off yesterday. I had some running around to do because I'm moving back to massachusettes from arizona as well as legs was today so I didn't want to burn my knees up with extra cardio.
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04-14-2013, 04:23 AM | #22 |
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A day off is very good both physically and mentally.
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04-15-2013, 12:30 PM | #23 |
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4/13/13 Legs
DB walking lunge- 45x10 (reps are for each leg) 50x10 55x10 Squat- 285x9 285x8 285x8 Leg press- 560x10 560x10 560x10 drop 360x6 drop 180x6 Seated calf raise- 100x13 100x13 100x12 Deadlifts- 295x8 295x8 295x8 |
04-15-2013, 12:33 PM | #24 |
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4/14/13 Chest
HS decline press- 135x12 (I hadn't clarified but this is the unilateral plate load machine and the weight reflects poundage for one arm) 135x11 135x11 BB incline press- 175x11 175x10 175x11 HS press- 90x8 90x7 90x7 drop 45x3 Pec deck flye- 175x12 175x12 175x11 drop 145x5 drop 115x5 drop 85x5 |
04-15-2013, 12:36 PM | #25 |
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4/15/13 Back
Pullups x40- 15 11 8 6 Tbar row- 135x11 135x9 135x10 One arm DB row- 95x10 95x10 95x10 Neutral grip lat pulldown- 160x11 160x10 160x10 drop 130x5 drop 100x4 drop 70x5 Seated supinated close grip cable row- 160x10 (didn't realize this was 10lbs less than last week until after the set) 170x10 170x10 drop 140x5 drop 110x5 drop 80x5 |
04-16-2013, 12:30 PM | #26 |
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So today is an "off day".I'm actually driving across country for the next 2/3 days so I'm going to be doing my best to stay on my diet and just relax for this ride. Friday I should be back in the gym and will be attacking legs. Ill be missing a shoulder and arm workout this week but that's fine as long as I get mymajor muscle groujps in this week (chest, back, legs) ill be happy. Thanks to anyone who's been reading my log and commenting I appreciate your feedback as well.
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04-19-2013, 09:05 AM | #27 |
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Drive safely!
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04-19-2013, 10:43 AM | #28 |
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04-20-2013, 04:33 PM | #29 |
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I had schedualed legs for yesterday but got caught up unpacking from my trip across the country so I got them done today. I only missed a shoulder workout and arm day during the trip so I should be fine for strength levels this coming week. I don't know why but if I miss 3 days and pick up from where I was I feel like I don't gain the extra rep per set I usually shoot for and I'm really playing "catch up". Anyways heres my leg workout for 4/20/13.
Walking DB lungs- 55x10 55x10 55x10 Squats- 285x10 285x9 285x9 Leg press- 560x11 560x11 560x11 drop 360x6 drop 180x5 ( the last drop on leg press is an extremely slow negative) Seated calf raise- 100x12 100x13 100x13 Deadlifts- 295x9 295x9 295x9 |
04-21-2013, 03:31 PM | #30 |
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Day off today tomorrow is chest and cardio if I have time for the cardio.
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