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07-09-2020, 07:05 AM | #166 |
Registered User
Join Date: Nov 2019
Posts: 159
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Push Day
Incline Barbell Press 2 sets of 135 x 15 185x10 225x10 275x10 315x8 365x4 315x10 Flat Dumbbell Press (Tucking Elbows to sided and keeping a neutral Grip Throughout) 80's x 10 90's x 10 100's x 10 110's x 10 Pec Deck 4x10 135,155,165,165 Reverse Pec Deck 4x20 110,130,130,130 Hammer Strength Iso Shoulder Press (I did these 1 arm at a time as well) 1 plate per side for 15 1 and 1/4 plate per side for 12 2 plates per side for 10 2 plates and 1/4 plate for 10 Camber Bar Push Downs 50x 15 65x 15 75x15 85x15 Last set was a drop set of 10 85x10, 65x10, 50x10, 35x10 Leg Day Seated Leg Curls 6x10-15 110,120,130,140,150,170 Seated Calve Raises (while waiting on a power rack to open up) 5x15 with 2 plates barbell Squats 135x10 225x10 315x6 365x6 405x5 495x4 585x2 (I was kinda upset here cuz I didn't match last week ... My legs felt like I could have gone for a good 3 more reps or so but i couldn't pull my focus off some pain I've been having in my wrist trying to keep my hands back and under the bar) 495x4 Leg Press Started with 4 plates per side and went up a plate on each side each set top set was 10 plates per side and a buddy who said he weighs 185 sitting on top of the sled Leg Extensions 3x15 110,130,150 Pull Day (quick and heavy for blood pump) Chins 4xfail Smith Bent over rows 135x20 225x15 315x10 315x10 225x10 Seated Low Row 160x10 180x10 220x10 240x10 260x10 |
07-15-2020, 07:06 AM | #167 |
Registered User
Join Date: Nov 2019
Posts: 159
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Gunna catch up the 4 days or so of training. I've been pretty busy so haven't had time to sit down and type out here my log. so here it is
Push Day Very simple and Very effective Machine Press ran the rack of plates doing sets of 10 until used the entire stack Waited 5 minutes before moving on to next movement Flat Barbell Bench 135x15 185x15 225x10 275x10 315x8 365x6 405x4 455x3 365x5 Dips 4xfail..... was gassed so that was it.... Pull Day Chins 4x fail Tbar Rows 3 plates for 15 4 plates for 12 5 plates for 10 6 plates for 7 5 plates for 8 4 plates for 10 3 plates for 12 Rack Pulls from mid shin 225x10 315x5 405x5 495x4 315x8 225x15 Superset w/ alternating dumbbell curls 6x10 30,35,40,45,45,40 Wide Grip Pull downs 3x10 160,180,220 superset w/ Dumbbell Pull overs 3x10 w/ 65 lb dumbbbell Reverse Grip ez bar curls 4x15 50,60,60,60 Rope Crunches 4x20 superset w/ Hyper extensions (4xfail at bodyweight) Push Day (yeah 2nd push day in 3 days this was brutal) Incline Dumbbell Press 90'sx10 100's x8 110's x 8 130's x 8 140's x 7 Floor Press 225x10 275x10 315x9 315x8 then a strip set ... 365x5, 315x6, 225x10, 135x15 Pec Deck 4 x 10 + 8 partials adn 8sec iso hold on each set 90,110,130,130 superset w/ side lateral raises 4 x 12-15 w/ 30 lb dumbbells Reverse Pec deck 4x20 120,130,130,120 superset w/ front dumbbell raises 4x15 (only used 15lb dumbbells) Tricep extension machine 4x12 70,90,110,130 Leg Day Seated Leg Curls 5x10 90,120,150,170,190 Smith Squats sets of 10 135,225,315,405,495,585 Leg Press 3x20 3 plates, 4 plates, 5 plates Leg Extenstions 3x15 130,150,180 Smith Floor Leg Press (For hammies) 4x10 225,315,315,315 Stiff Leg Deads 4x15 110,110,110,110 |
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