Underdog's hybrid program

[Underdog]

back night...
superpump250

forgot me belt at home.. (not too happy)

deadlift
225 x 7
275 x 7
325 x 7

Bentover BB Rows underhanded grip
135 x 15
155 x 10
175 x 6

machine rows (vgrip handle)
150 x 10
180 x 10
210 x 8

widegrip pulldowns (behind the neck/front)
135 x 8 x 8
150 x 6 x 6
165 x 4 x 4

Assisted chins (weight is what is on the number on the stack)
150 x 7
135 x 5
120 x 5

straight arm pulldowns
100 x 1
70 x 8
60 x 10
50 x 15

behind the back wrist curls
95 x 30
115 x 25
135 x 15

treadmill for 10 minutes
3.5 for 5 minutes incline 1.0
5.5 for one minute incline 0.5
3.2 for 3 minutes incline 1.0
cooldown of one minute no incline

protein drink from the gym drove home....

[Underdog]

superpump250, 2 scoops instead of my normal 1

angle leg press calf raises
180 x 20 x 3

squats
225 x 7
275 x 7
330 x 7

SLDL
135 x 10
185 x 10
235 x 10

Seated military presses
95 x 10
115 x 10
135 x 10

run the rack up single db lat raise
35 x 10, 40 x 8, 45 x 6 (x3)

side lat raises thumbs down
15 x 10 x 3

shrugs
225 x 15
275 x 15
325 x 10

upright rows rest/pause style
135 x 8 x 6 x 6

rear lat raises
60 x 12
70 x 10
80 x 10

5 minutes on the bike

protein drink and home.

[Underdog]

superpump250 1 scoop, don't think I will ever do 2 scoops, I think I am still recovering from that idea..

chest day..

flat bench bb supersetted with db flys.
135 x 15/40 x 10
155 x 15/45 x 10
175 x 8/40 x 8

incline bb bench
135 x 10
155 x 10
175 x 10

decline bench (don't like this exercise but did anywho)
135 x 10 (just one set, didn't like the feeling so I stopped)

DB pullover
50 x 10
60 x 10
70 x 10

cable crossover
60 x 10
70 x 10
80 x 8

that part of the work out took 45 minutes, so I decided to do some biceps.
cheat curls
95 x 10
100 x 6 x 4 x 4 rest pause

reverse preacher curls
50 (21s)

seated bb wrist curls
95 x 10

that took about 15 minutes

got the protein drink from the gym and headed to my second job......

[Underdog]

back night.. right after gettin my tattoo
superpump250

deadlift
225 x 8
275 x 8
330 x 8
380 x 3 the last one was paused out because someone asked me a question between rep 2 and 3 (PR)

behind the neck widegrip pulldowns
150 x 10
165 x 10
180 x 8

vgrip machine rows
165 x 10
195 x 10
225 x 10

Underhand bent over BB rows
140 x 10
160 x 8
180 x 8

straight arm pulldowns
60 x 10
70 x 10
80 x 8

that took 50 minutes

then hit the bike for 6 minutes
protein shake and home....

[Underdog]

tonight... legs and shoulders.. seems like I did less exercises but took longer.

superpump250 (1 scoop)

squats PR IN THIS NIGHT!
225 x 8
285 x 8
335 x 8
385 x 8(omg, what a rush, felt good after three, so I kept going til target rep which was 8 for the night)

seated military press
115 x 10
135 x 8
145 x 8

upright rows
95 x 12
135 x 10
155 x 6

SLDL
155 x 12
205 x 10
255 x 8

shrugs
205 x 20
225 x 20
245 x 20

rear db lat raises
30 x 8
25 x 8
20 x 8

calf raises on the angle leg press machine 45lbs plates
180 x 20
270 x 20
360 x 20


protein drink from gym and drove home....

[Underdog]

yesterdays lift

superpump250

flat bench BB
155 x 10
175 x 10
195 x 10

incline BB
145 x 10
165 x 8
185 x 8

decline BB
135 x 10
155 x 10
175 x 8

cable xover
50 x 10
60 x 10
70 x 8

DB pullover
60 x 10
70 x 10
80 x 10

incline skull crushers
60 x 10
70 x 10
80 x 8

Underhanded pull downs
80 x 20 (set felt extremely light was a little confused)
110 x 20 ( again set felt light... still confused)
150 x 10 ( felt like I was actually working the muscle and failed at 9 but went for the tenth one)

BB curls
95 x 12 + 6 + 5 rest pause style

gym protein drink home to get ready for a wedding.

[goes4ever]

still looking good bro, nice to see the consistent workouts

[PTAaron]

Nice workouts, great job on your 385x8 in squats!

[Underdog]

last night.. was excellent....

superpump250...

back night....

deadlift
275 x 8
325 x 8
375 x 5
400 x 1 PR PR PR PR !!!! man it felt great! even had it at the top for 10 seconds thinking HOLY SH*T! I DID IT! I DID IT!

underhanded bentover bb rows
145 x 10
165 x 10
185 x 10

Widegrip pull down Behind the neck/front
150 x 8 (behind) x 8 (front)
165 x 7 (behind) x 7 (front)
180 x 4 (behind) x 4 (front)

Vgrip rows
180 x 10
210 x 10
240 x 6

straight arm pull down
70 x10
90 x 20
120 x 20

protein drink then went home

[PTAaron]

Nice work! That is an impressive lift.

[Underdog]

today was leg and shoulder day...

Superpump250

squats
275 x 8
325 x 8
375 x 5
405 x 5 PR PR PR!!!!

seated military press
135 x 8
145 x 8
155 x 6

angle leg press feet high and wide
115 x 10
205 x 10
295 x 10

angled leg press machine calf raises
295 x 25
345 x 20
395 x 20

upright rows
105 x 12
145 x 6
155 x 6

shrugs (trap bar, I think that is what it was)
235 x 20 x 2
235 x 15

run the rack 1db front raise
(35 x 10, 40 x 8, 45 x 6) x 3

Lat raise thumbs down
20 x 8
10 x 10
10 x 12

rear lat raise
45 x 8
35 x 8
25 x 10

protein drink from gym headed home.. shoulders feel like they are on fire.

[PTAaron]

6 shoulder exercises? Holy crap thats a lot!

Nice job on the squats.

[Underdog]

is that too much? 6 exercises for shoulder?

[PTAaron]

I think it is, but if it works for you don't worry

[Underdog]

tonight's workout...

superpump250

chest/arms

flat bench bb
135 x 10
155 x 10
175 x 8

incline bb bench
145 x 10
165 x 8
175 x 8

decline bb bench
135 x 10
155 x 10
165 x 8

incline skull crushers
70 x 10
80 x 10
90 x 8

DB pull overs
70 x 10
80 x 8

cable xover
50 x 10
60 x 10
70 x 8

underhanded pulldowns
110 x 20
130 x 15
150 x 10

BB curls (rest/pause style)
95 x 8 + 7 + 5

hammer db curls
30 x 10
35 x 10
40 x 8

wrist curls
45 x 10 x 2
45 x 8

custom blend true protein drink drove home

this work out had me.... not to happy. Well more like my mind wasn't in it after the flat bb bench. I think I am going to change over to Dumbbells for flat. I fear the bar too much nowadays. When I did my 335 bench over a year ago, the second rep dropped on me, even with 2 spotters.. and I haven't really recovered since then, I have done the smith machine, the machines and all that, I think I just fear it. I had someone spot me 235 a couple of weeks ago, and I still feared it.... I don't know.. I just don't know...