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01-09-2020, 08:42 AM | #61 |
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Chest and Delts
Hammer Strength Iso Chest Press worked up to a hard 8 and then 3x8 at that weight worked up to 275 Incline Barbell Press 4x12 185,225,275, 225 Incline Dumbbell Press 4x10 and then immediate triple drop set 70,80,90,100 (then 3 drops) Pronated incline dumbbell Flies 3x15 35x 3 sets Delts Rear delt machine 4x20 100,120,120,120 Standing Side Laterals 4x10 (20 sec rest max between sets) 35 x 4 sets. |
01-10-2020, 08:02 AM | #62 |
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Back Day
Supinated pulldowns 3x10 160,200,220 Close Grip pull downs 3x10 180,220,240 Smith Machine Rows 3x8 225,275,315 reverse grip barbell rows 3x8 135,185,225 Dumbbell shrugs 3x10 2 sec pauses at contraction 80 lb x 3 sets Hyperextensions 3x fail |
01-10-2020, 08:57 PM | #63 |
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Legs-
Went in and hit Legs tonight Lying Leg Curls 4x15 double drop set at the end 80,100,120,120 Leg Press sets of 10 until almost failed at 10 Started with 3 plates per side ---90 sec max rest Top set was 10 plates per side Bulgarian Split Squats 4x15 Elevated back leg and used 45lb dumbbell for all 4 sets Leg Extension 4x8 180,200,220,260 Single Leg Extension 2 sets of 15 70lbs x 2 sets Dumbbell Stiff Leg Deads 4x20 3/4 ROM used 50lb dumbbells for all 4 sets. |
01-15-2020, 12:54 PM | #64 |
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Arm Day
Warmed up with a ton of barbell curls superset w v-bar pushdowns I started with 60lb and then went to 70lb on the barbell curl and stayed there for the warmup the V-bar push downs I did at 75lbs for all the warmup sets. I didnt record how many but I think i must have done about 8-9 warmup sets of 8-10 each set Machine one arm preacher curls 4x10 50,60,70,70 superset w Rope Pushdowns 4x10 80 x 4 sets Standing Alternating dumbbell curls 4x10 40,40,40,30 superset w Close Grip bench 4x10 225,275, 315 but only got 7 reps, 275 Hammer Curls 4x10 40,45,45,45 superset w overhead dumbbel tricep extension 4x10 used an 85lb dumbbell all 4 sets Dumbbell Spider Curls 4x10 used 20lb dumbbells all 4 sets superset w Tricep Cable Extensions (Old Nautilus Machine) 4x10 200,220,220,220 |
01-16-2020, 02:15 PM | #65 |
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Chest and Delts
Rotator Cuff Warm up Incline Dumbbell Press Sets of 8 till I could barely hit 8 started working sets at 80lb dumbbells and went up by 10lbs each set Top set I got the 150's for 8 exactly. They went up way smoother than last time. Incline Barbell Press sets of 8 till barely hit 8 Top set was 275 Chest Dips 4x12 3/4 lockout Pec Deck 1.5 reps 4x20 90 sec Rest max did these at 100lbs 1st set went good.. 2nd set on burned like hell Machine Rear Delts 4x20 all 4 sets at 110 lbs Cage Press 5x5 used 175lbs all 5 sets Hammer Strength Iso Shoulder Press (seated backwards facing the back rest) 4 x 10 with 2 plates per side |
01-18-2020, 11:51 AM | #66 |
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Had a late Back training session last night
One Arm Barbell Rows used 25lb plates on a 45lb bar worked up to 4 25lb plates and then did 4x8 Close Grip Pull Down 3x12 140,160,160 Dumbbell Pull overs using a 70 lb dumbbell 3xfailure. kept failing around 13 reps Rack Pulls 5x5 225,315,405,495,495 Hyper Extensions 2x fail Standing Calve raises 6x10 6 sets at 315 |
01-18-2020, 08:30 PM | #67 |
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Leg Day
Lying Leg Curls 4x10 then 5 slow reps at end of every set 80,100,120,120 Barbell Pause Squats (2 second squat at bottom) 5x5 worked up to 315 and then did my 5 working sets there Leg Press 5x10 with drops of 10% each set Top set was at 8 plates Dumbbbell Stiff Leg Deads 3x8 3/4 ROM used 85lb dumbbells for all 3 sets. |
01-21-2020, 02:02 PM | #68 |
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Chest and Delts
Machine Press All Contraction Work 4x8 180,220,240,260 Incline Dumbbell Press 4x8 90,100,120,120 Incline Barbell Press 3x6 225,275,315 Bench Press 3x5 225,225,275 Wide Pushups 2x fail Dumbbell Side laterals 25's for 15 35's for 12 45's for 10 55's for 8 Rear delt swings 2x30 used 45lb dumbbells for both sets spider crawls 3x4 |
01-22-2020, 06:15 PM | #69 |
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Arms Day!
This was a very basic funamental type workout for Biceps and took a different approach to my triceps using only one movement Barbell Curls 3 warmup sets then 5x8 warmups with 25's then.... 35's,40's,45's, 50's, 55's Hammer Curls 4x8 45's,50's,50's,50's Reverse EZ bar curls 4x15 60,60,70,70 Rope Pushdowns 10 sets of 12 65,65,65,75.5,75.5,75.5,80,80,70.5,65 (at the end of this i couldn't even adjust my headphones the pump was insane) |
01-23-2020, 01:56 PM | #70 |
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Back Day
One Arm Dumbbell Row 4x8 90,125,125,125 Smith Machine Barbell Row 4x8 225,315,315,315 Chins 3xfail (was failing around 7-8 reps) Rack Deads 3x fail 225 x 15 rep for 3 sets Hyperextensions 3x fail holding a 45lb plate 15,12,7 |
01-23-2020, 03:18 PM | #71 | |
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01-23-2020, 03:21 PM | #72 |
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01-23-2020, 03:29 PM | #73 | |
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Dig this - when I lived abroad in Philippines, I would stop an get a massage after the gym about 3x a week. The price? 150 pesos for an hour - that's $3! I would always throw the girl a $5 tip, which they thought was a crazy big tip. No happy endings since I was married, but I WAS tempted haha. |
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01-25-2020, 02:55 PM | #74 | |
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01-25-2020, 02:55 PM | #75 |
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Leg Day
Lying Leg Curls 4 sets of 8 followed by 8 partials on each set 90,100,110,120 Walking Dumbbell Lunges 4x10 Used a set of 65's for all 4 sets Leg Press sets of 8 till get to a difficult set of 8 rest 2 min and do 3 sets of 8 at that weight top 3 sets at 10 plates Leg Extensions 3x20 all 3 sets done at 120lbs Dumbbell Stiff Leg Deads 3x20 Used a set of 55's for all 3 sets. |
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