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05-08-2020, 06:37 AM | #136 |
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Push Day
Machine Press 4x10 3-4 warm up sets then 4 sets at full stack Pec Minor Dips 4x8 Superset w/ Dips 4x12 Side Lateral raise 4x8 used 37.5 lb dumbbells super set w/ Bent over dumbbell Swings 4x12 used the 37.5 lb dumbbells Pronated Dumbbell Kick Backs 4x10 used a 20lb dumbbell Skull Crushers (W/ EZ bar) 4x12 90 lbs all 4 sets 20 min cardio |
05-11-2020, 06:42 AM | #137 |
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Updating from over the weekend
Leg Day: Standing Hamstring curls worked up by sets of 10 till hard 10 and then did 4 working sets there Squats (Blood pump so these were pretty fast paced with only 60 sec rests) 4x15 at 225 4x10 at 225 Leg Extensions single leg 4 sets of 15 Standing Calve Raises 6x10 at 225 Pull Day Meadows Rows 4x8 worked my way up to 3 45lb plates and then did 4 working sets there Rack Pulls from Mid shin 5x5 at 225 Straight arm pushdowns 4x8 superset w/ Banded Dumbbell Pull overs 4x8 Face Pulls (pulled more towards the chest) 3x10 Hanging Leg Raises 6x fail EZ bar curl with 5 sec eccentric 4x8 70 lbs all 4 sets single arm preacher curl 4x8 4 sec eccentric used a 37.5 lb dumbbell all 4 sets 20 min cardio |
05-12-2020, 07:27 AM | #138 |
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Push Day
Machine Press sets of 8 till a hard 8 and then 3 working sets Flat Barbell Press 5x5 (slight pause on chest each rep) Worked way up to 275 and did my 5 working sets there Dips 4x12 superset w/ stretch push ups 4x fail Seated Cage Press 4x8 135 for all 4 sets Single Arm Bent Over Rear Lateral Raise 4x15 (each arm) Used a 20 lb dumbbell (No Swings) Tricep cable pushdown (used a rope attachment) 4x12 used 5 plates in the stack focus was on elbows staying in same postion and bringing knuckles to parallell with the floor Overhead Dumbbell Extensions 4x10 used 37.5 lb dumbbell 20 min cardio |
05-13-2020, 06:37 AM | #139 |
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Legs
Standing Hamstring Curls Worked up by sets of 10 till it was hard Then did a pyramid of 12,10,8,6 (I used all but one plate on the stack by the time i got to 6) Barbell Squats set of 8 135,185,225,275,315,365,405 Dumbbell Lunges 3x10 Used 37.5 lb dumbbells for all 3 sets Single Leg Extensions 4x15 each set was hard contractions till atleast 10 reps and then the remaining reps were partials Stiff Leg Deads 3x8 used 185lbs all 3 sets Standing Calve Raises 3x20 at 185 3x8 at 225 (focus on stretch position) |
05-15-2020, 06:42 AM | #140 |
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Pull Day
Cable Row 4x12 Working sets were full stack Straight Arm Pushdowns 4x8 5 plates in stack all 4 sets superset w/ Supinated Pull Downs 4x8 full stack on all 4 sets Prone Shrugs 4x12 Used the 37.5 lb dumbbells Dumbbell Curls 4x8 used 37.5 lb dumbbells all 4 sets Hammer Curls 4x12 used 37.5 lb dumbbells all 4 sets Band Crunches 6x35 20 min cardio |
05-18-2020, 06:51 AM | #141 |
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Legs (Friday)
(Finally Back in a gym) Leg Press 3 plates each side for 50 reps 4 plates each side for 40 reps 5 plates side for 30 reps 6 plates each side for 20 reps 7 plates each side for 10 reps Squats 3 sets of 20 at 225 Lying Leg Curls 5x10 70,90,130,120,110,110 Seated Calve Raise 6x15 used 2 plates (hard contraction and 10 sec iso stretch after each set) superset w/ 6x20 Rope Crunches 20 min cardio Push Day (Saturday) Incline Bench 135x 10 185x10 225x10 275x8 315x5 365x4 315x5 275x6 275x5 225x10 Dips 3x15 (body weight) Smith Shoulder Press 135x10 175x10 175x10 175x10 Side Lateral Raise 4x10 35s, 40's, 40's, 40's Lying Dumbbell extension (this looked like a skull crusher method but w/ only 1 heavy dumbbell) 4x10 80, 90,90,90 Rope Pushdowns 4x12 50, 75,75,75 Pull Day (Sunday) Lat Pull Downs sets of 10 185,220,240,260 then did 280 for 6 w/ 4 assisted forced reps T-Bar Rows sets of 10 started at 1 plate and worked up to 5 plates Rack Pulls sets of 6 225,315,405,405,405 Face Pulls to the chest 4x15 50,75,80,80 Barbell Curls 4x10 80,90,90,90 Superset w/ Rope crunches 4 sets to failure Machine Preacher Curls (single Arm) 4x10 50, 50,70,70 Reverse Grip EZ bar curls 4x15 used 60 lbs all 4 sets 20 min cardio |
05-19-2020, 06:45 AM | #142 |
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Push Day (Pump)
Machine Press sets of 12-15 150,170,190,220,240 Cable Cross over 4x12 25 Each Side,30,35,35 Superset w/ Dip Machine 4x15 190 for all 4 sets Bent over Rear Delt Flyes 4x15 used 30 lb dumbbell for all 4 sets Hammer Strength Iso Shoulder Press 4x10 1 45lb plate each side 1 45 and 1 25lb plate each side 2 45lb plates 2 45lb plates each side pushdowns used 2 single handles 6x12-15 35,42.5, 55, 65, 75,80 Laying Skull Crushers 4x8-10 Used a 90lb preloaded camber bar for all 4 sets Single arm cross body pushdowns 3x12 25lbs all 3 sets 20 min cardio |
05-20-2020, 06:30 AM | #143 |
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Legs
Leg Press Sets of 8 worked way up starting at 1 plate per side up to 10 plates per side Squats sets of 10 135,225,315,405,315 Leg Extensions 4x10 with 3 sec contractions 180,220,220,220 Lying Leg Cursl 5x12 (45 sec rests) 90,110,130,110,110 Standing Calve Raises 8x10 225,225,225,315,315,315,225,225 20 min Cardio |
05-21-2020, 02:21 PM | #144 |
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Threw in an arm day just because..
Warm up: 8 rounds Barbell curls 40-60 lbs for sets of 15 superset / straight bar pushdowns 50lbs for 15 reps EZ bar curls 4x10 90,100,100,100 Preacher Curls (w barbell) 4x8-10 used 80lbs all 4 sets Dumbbell Curls 3x10 pronated grip throughout 35's, 40's, 45's Hammer Curls 5x10 35,35,40,40,50 V-bar pushdowns (just getting blood back in there) 3x15 60lbs all 3 sets Close Grip Bench Press 135x 10 185x10 225x10 225x8 275x8 315x6 365x4 (used a sling shot for the first time ever on this set) was kinda impressed how much it helps at the bottom to keep things moving Over Head Rope extensions 4x15 55,60,60,65 incline close grip pushups 3x15 (bodyweight) 20 min cardio |
05-22-2020, 01:20 PM | #145 |
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Back Day
1 Arm Barbell Rows sets of 10 worked up to 4 plates and then back down Chest Supported ISO Hammer Row 4x12 1 plate per side (warmup set to get used to the motion) 2 plates per side 3 plates per side 4 plates per side 3 plates per side mag Grip Pulldowns 4x8-10 160,190,220,240 Dumbbell Pull overs 4x10 used a 70 lb dumbbell all 4 sets 4x20 Rope Crunches 3x15 bench leg raises 20 min cardio. I've decided after weeks of getting my body primed and leaned down (probably around 8% bf right now, abs are lightly visable) that I'm going to start a grow phase next week. I'll be using Dutch products exclusively and I'll post pictures of the gear and give stat updates as I go. I am going to be doing 30 min fasted cardio in the mornings and still do 20 min atleast 3 x a week after training. I'm not too worried about fat gain since there's no need for a summer body with everything being closed this year, however, I do want to put away alot of good calories and grow like crazy. Big Plans for the next year.... provided godzilla doesn't attack or some stupid thing like that in 2021. |
05-27-2020, 06:50 AM | #146 |
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Busy Weekend so Catching things up ...
Started my Grow Phase on Sunday. Morning Weight: 224.9 BF: exact is unknown but I have visable abdominal lines so probably around 8-9% Height: 5'-10 1/2" Gear being run: All @Dutchpharma products Test 400 Boldenone 400 Deca Masteron P--- later in the phase Tren E---- later in the phase I'm going to be paying really close attention to gut health and digestion throughout. Pull Day: Chins 5x fail T-Bar Rows sets of 10 worked my way up to 4 plates and did 4 sets there Lat Pull Downs 4x8 160,200,240,260 Rack Deads From mid shin sets of 6 worked up to 5 plates per side on a smith Meadow Rows 3x20 lower lat focus used 2 45lb plates all 3 sets Face pulls to chest 3x15 used 75lbs all 3 sets Cable Camber bar curls sets of 15 worked my way down the stack to 95lbs (about 8 sets) Reverse Grip Curls 4x10 50 lbs all 4 sets Single Arm Machine Preacher Curls 3x8 at 60lbs Push Day (Monday) Incline Barbell Press 4x8 worked my way up to 275 and then did 4 sets there Machine Press 4x10 used full stack for all 4 sets superset w/ Dips 4x fail Dumbbell Flyes 4x15 Lateral Raises 4x12 40lbs all 4 sets Front Raises 4x10 25 lbs all 4 sets Rope Pushdowns 4x20 Dumbbell Lying extensions 4x12 20 min Cardio Legs (Tuesday) Warmup --- leg curls and leg extensions 5 rounds super set light weight Barbell Squats 135x 8 185x10 225x10 275x10 315x8 365x8 405x6 455x5 Leg Press Sets of 10 started at 4 plates each side top set 8 plates each side Lying Leg curls 4x12 110,130,130,110 Stiff Leg Deads 4x8 135,185,185,185 20 min cardio |
05-28-2020, 06:45 AM | #147 |
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Arms Day
This was a weird way for me to organize my arm routine bust i kinda liked the way it went.... Ez bar preacher curls 3x12 used 60 lbs for all 3 sets good focus on the contractions Close Grip Bench 135x10 185x10 225x8 275x6 315x6 365x3 (went slow negatives and had spotter guide me up on last 2 reps) 405 2 slow reps with spotter guiding (he probably helped a little) Dips set were to failure and had a partner pull down on my belt rather then use a weighted belt (these caused a massive pump) Super set w standing barbell curls 4x10 70,80,90,80 Hammer Strength Overhead extension 4x10 150,170,200,220 Dumbebell Curls 3x10 45's, 45's, 40's 20 min cardio |
06-01-2020, 06:59 AM | #148 |
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Pull Day
Chins 3x fail Barbell Rows 135x15 185x15 225x10 275x8 315x5 Rack Pulls from high shin 315x6 365x6 405x6 455x6 495x4 Lat Pull Downs 4x10 180,200,240,260 superset w/ hyperextensions 4x fail Lying Hamstring Curls 4x15 used 100 lbs on all 4 sets Dumbbell RDL's 3x10 w 65lb dumbbells Standing Barbell Curls 4x10 70,90,90,80 Superset w/ Pinwheel Curls 4x10 40's, 35's, 35's,35's Cabled camber bar curls 3 sets inside grip 3 sets outside grip 50,60,65,70,75,80 20 min cardio |
06-02-2020, 06:45 AM | #149 |
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Push Day
Hammer Strength ISO chest press sets of 12 1 plate per side 1 plate and 1 1/4 plate 2 plates 2 plates and 1 1/4 plate Incline Barbell Press 135x15 185x12 225x10 275x6 315x6 365x4 225x12 Dips 4xfail (body weight) Incline Bench Cable Flyes 4x15 (each side) 25,30,30,30 Champaine Dumbbell Press 3x10 and then drop set of death 60lbs x 10 60x10 60x10 60x10---45x10----35x10--25x50 Hammer Strength Iso Shoulder Press 5x8 1 plate, 1 and 1/4 plate, 2 plates, 2 and 1/4 plates, 2 1/4 plates Reverse Pec Deck 4x20 at 110lbs superset w/ Dumbbell Lateral Raises 4x12 w/ 30 lb dumbbells Rope Press Downs 7x 15 50,60,65,65,65,50,50 20 min cardio Will Update weight in the AM |
06-03-2020, 06:37 AM | #150 |
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So...My weight is sky rocketing.... After my morning fasted cardio I am sitting at 243.4lbs
Legs (This training was intense) Seated Leg curl 2 warm up sets of 15 reps 6 sets of 12 started at 90lbs and just went down the stack each set Leg Press sets of 10 until hard 10 which was a 10 plates per side (took a 2 min break and then did a giant strip set ... take a plate off each side do 10 reps, take a plate off each side do 10 reps...and repeat till 1 plate on each side and repped it out ( I think i did like 20 when I got down to the 1 plate) Barbell Squat --- 1 set-- set a timer for 3 minutes... put 225 on the bar ... and go..... I think I did 53 reps in the 3 minutes... Leg Extensions 3x15 110,130,130 Stiff Leg Deads 3/4 ROM 3x8 at 110 lbs 20 min cardio |
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