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06-04-2020, 06:56 AM | #151 |
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Posts: 159
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Arm Day
Standing Barbell Curls sets of 10 60,70,80,90,100,110 Seated Incline Dumbbell Curls sets of 10 35's, 40's, 40's,40's Single Arm Machine Preacher Curls 50x 15 70x12 70x12 70x12 Reverse Grip Barbell Curls 60 x 15 70 x 15 80 x 10 Smith Machine Close Grip Bench press 135x 15 185x 15 225x 10 275 x 10 315 x 8 365 x 5 Machine Dips Used full stack and put a 35lb plate on using the machines pin (Somewhere around 250lbs) 4 sets of 15 Overhead Rope Extension 4x10 at 50lbs Super set w/ Single Arm Cross body cable Push Downs 4x10 at 20 lbs 20 Min Cardio |
06-05-2020, 06:43 AM | #152 |
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Pull Day
Chins 4x fail T-bar Rows 1 plate x 15 1 plate and 1/4 plate x 15 2 plates x 15 2 plates and 1/4 plate x 15 3 plates x 12 3 plates and 1/4 plate x 12 4 plates x 10 5 plates x 8 Giant Set 3 rounds Lat pull downs w/ mag grip sets of 10 180,220,260 Superset w/ Banded Pull overs w/ 60lb dumbbell and a heavy band sets of 10 Superset w/ Rack Pulls 315lbs for sets of 10 Rope Crunches 4x25 superset w/ alternating dumbbell curls 20lb dumbbells for sets of 15-20 Oblique cable cruches 4x 20 each side superset w/ hammer curls 40lb dumbbells for sets of 10 20 min cardio |
06-09-2020, 07:19 AM | #153 |
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Push Day
Blood and guts shoulder warm up Machine Press sets of 12 started at 170 and worked up through the plates to 280 (Lots of Volume here) Incline Barbell Press 135x15 185x 12 225x10 275x8 315x8 365x5 365x3 315x8 275x8 Flat Dumbbell Press 85's x 12 100's x 10 125's x 8 130's x 4 Dips 4x fail Side Lateral Raises 4x 12 used 40lb dumbbells all 4 sets Smith Upright rows (I know this is a pull but i felt like doing it and its my program so...) 20 min cardio |
06-10-2020, 07:02 AM | #154 |
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Weight Update Morning weight after 30 min fasted cardio was 245.3lbs
Legs Day Laying Leg Curl 4x20 90,100,100,100 Stiff Leg Deads 4x8 135,185,185,185 Squats sets of 5 135,185,225,275,315,365,405,455,495 Single Leg Extensions 4x12 70,90,100,100 Then did a set to complete failure (Somewhere around 20-22 reps each leg) Seated Calve Raise 6x12 slow reps out of stretch position w 2 45lb plates 20 min cardio |
06-11-2020, 06:36 AM | #155 |
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Arm Day
Standing Barbell Curls sets of 10 60, 70,80,90 Superset w/ V-bar pushdowns 4x15 65lbs Laying Cable Curls 4x15 60lbs superset w/ Bench Dips 4x15 Alternating Dumbbell Curls 4x15 (used a mix of 35's and 25's to make sure to get atleast 15 reps each set) Superset w/ Single Arm Reverse grip pushdowns 4x15 20lbs Hammer Curls 3x15 40's,45's, 50's superset w/ Overhead Rope Extenstions 3x15 at 60lbs Dip Machine 3x15 at 220lbs superset w/ single arm preacher machine 3x15 each arm at 50lbs 20 min cardio |
06-12-2020, 06:29 AM | #156 |
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Pull Day
Chins 4x fail T-Bar Rows 1 plate for 15 2 plates for 15 3 plates for 15 4 plates for 10 5 plates for 11 Smith Rack Deads 2 plates per side for 10 3 plates per side for 10 4 plates per side for 8 5 plates per side for 10 6 plates per side for 6 Low Row 4x10 140,180,200,200 Standing High Cable Bicep Curls 4x25 at 20 lbs each side hanging leg raises 4 x 15 20 min cardio |
06-17-2020, 06:39 AM | #157 |
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Push Day Morning Weight 246.3
Machine Press sets of 10 170,200,240,260,280 Incline Barbell Press 135x15 185x10 225x10 275x8 315x7 365x 4 405x1 (Pretty sure my spotter took some off of this) 315x 5 Smith Floor Press 225x10 275x10 315x10 225x15 6Ways 4x12 w/ 20 lb dumbbells Bent over lateral raises 4x10 w 35 lb dumbbells Overhead single arm Dumbbell Extension 4x10 30, 25,35,35 |
06-18-2020, 02:12 PM | #158 |
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Posts: 159
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Leg Day
Seated Leg Curls sets of 12 90,110,130,150,170,190 Leg Press sets of slow 10's top set was 8 plates per side Jefferson Squats 3x10 used 135 for all 3 sets Single Leg Lying leg curls 70lbs 4x12 Superset w/ Single Leg Extensions 4x15 80lbs Seated Calve Raise 6x12 2 plates x2 sets 3 plates x 2 sets 4 plates x 2 sets 20 min cardio |
06-19-2020, 06:33 AM | #159 |
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Posts: 159
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Arms
Standing Barbell Curls 50x15 60x15 70x10 80x10 90x10 100x8 Superset w/ Straight bar Wide Grip Push downs (used a lat pull down cable) 75 x 12 90 x 12 100x 10 100x 10 100x10 100x 10 Alternating Dumbbell Curls 4x 10 35,45,50,40 Superset w/ Floor Skull Crushers 4x10 at 80 lbs single arm Preacher Curls 4x10 25,35,35,35 Superset w/ Overhead single Arm Extensions 4x12 w 25lbs Heavy Hammer Curls 4x10 40,50,60,70 superset w/ Dip machine 4x15 at 220lbs 20 min cardio |
06-23-2020, 06:36 AM | #160 |
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Pull Day
Chins 4x fail Hammer Strength High Row sets of 10 worked up to 3 plates per side and did 3 working sets there Rack Pulls from mid Shin sets of 5 Worked my way up by quarter and full plates did 5 reps at 4 and 1/4 plates and then did a 1 rep pull of 5 plates per side t-bar rows 2 plates for 15 reps 2 and 1/4 plates for 15 3 plates for 15 3 and 1/4 plates for 12 4 plates for 12 4 plates for 12 Lat Pull Downs 4x10 160,200,220,260 Cable camber bar curls 6x20 at 50lbs leg raises 6x15 cable crunches 4x 20 Push Day Incline Barbell Press 135x10 175x10 225x10 285x 8 315x6 365x3 405x1 225x20 Flat Dumbbell Tuck Press 70's x 10 90's x 10 100's x 10 110's x 10 Dip Machine 4x15 at 220lbs Smith Military Press 135x10 185x10---3 sets here Side Lateral Raise 4x12 35's, 40's, 45's, 45's Double Single handle pushdowns 4x15 at 60lbs |
06-24-2020, 06:48 AM | #161 |
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Posts: 159
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Legs
Seated Leg Curls sets of 10 ... started at 70lbs and worked down the stack to 200lbs (about 7 sets total) Barbell Squats 135x10 185x10 225x8 275x8 315x6 365x4 405x4 455x4 495x7 Leg Press set of 10 started at 4 plates per side and worked up adding a plate each set top set was 8 plates Lying Leg Curls 4x10 90, 110, 130,130 Leg Extension 3x12 130,150,170 Dumbbell Stiff leg Deads 4x10 60's, 70's, 80's, 80's 20 min cardio |
06-25-2020, 06:35 AM | #162 |
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Posts: 159
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Pull Day
Chins 4x fail Reverse Grip Barbell Row 135x15 175x15 225x10 225x10 Chest Supported iso upright row (Hammer strength) Each side 2 plates for 15 each side 2 plates for 15 each side 3 plates for 10 each side 4 plates for 10 then did one arm at a time 2 set of 10 each arm with 3 plates Low Cable Row 3x10 140,160,180 superset w/ straight arm pushdowns 3x15 50, 60,60 |
06-26-2020, 06:30 AM | #163 |
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Arms
Alternating Dumbbell Curls 30's for 12 40's for 10 50's for 10 60's for 6 50's for 8 40's for 8 Lying cable curls 4x15 50, 65,65,70,65 superset w/ Reverse Grip Barbell Curls 4x12-15 50,60,70,60 Close Grip Bench 135x10 185x10 225x8 265x6 315x6 365x2 405 (used sling shot) x2 focus on Negatives 455 (used sling shot) x 1 focus on Negative Pushdowns 4x15 65,70.2,80,80 Overhead Rope Extensions 4x15 50,65,65 then a drop set to failure on each weight 70.2, 50, 40,35 |
07-02-2020, 06:44 AM | #164 |
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Catching my log up for this week as I havent had time to sit down and acutally make my posts..
Pull Day: Chins 4x fail Tbar Rows: sets of 12 started with 1 plate and worked up a plate each set to 6 plates Wide Grip Pulldown 3x10 140,180,220 Close Grip Pull Downs 3x10 160,180,220 Superset the pull downs w/ Rack Pulls 6x6 225,275,315,365,405,455 Alternating Zottoman Preacher Curls 4x12 used a 30lb dumbbell for all 4 sets Cable Curls w/ ez bar attachment 4x10 w/ 70 lbs all 4 sets Push Day: Incline Barbell Press 135x10 185x10 225x10 275x8 315x6 365x4 405x2 315x9 Flat Dumbell Press (elbows tucked to sides) sets of 10 80's, 90's,110's,105's V-bar Pushdowns 6x15 40,55,60,75,80, on 6th set did a triple drop set 10 reps each drop starting at 85lbs Smith Shoulder Press 135x10 185x10 225x10 225x10 Alternating Standing Cable Side Laterals 4x15 (No rest between sets) 25lbs for all 4 sets Leg Day: Lying Hamstring curls 4x12 90,90,110,130 Leg Press 4PPSx10 5PPSx10 3rd set went: 6PPSx10 7PPS x5 8PPSx5 9PPSx5 10PPSx5 Did not rack...just had a guy throwing plates on for me 4th set went: 10 PPSx5 9PPSx5 8PPSx5 7PPSx5 6PPSx5 5PPSx5 4PPSx5 Did not rack...had 2 guys pulling plates for me Barbell Squats 135x10 185x10 225x8 275x8 315x6 405x5 495x5 585x3 (PR!) Leg Extension 3x15 130,170,190 Stiff Leg Deads 4x10 110lbs for all 4 sets Died on the floor for 10 min and then went home..... |
07-07-2020, 06:43 AM | #165 |
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Posts: 159
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Pull Day
Lying Hamstring curls 4x12 90,110,130,150 Chins 4x fail superset w/ Stiff Leg Deads 4x10 110lbs for all 4 sets Chest Supported T-bar rows 2 plates for 15 3 plates for 10 4 plates for 10 5 plates for 8 4 plates for 10 3 plates for 10 Smith Rack Pulls 225 for 8 315 for 8 405 for 6 485 for 4 405 for 6 315 for 6 Single Arm Dumbbell Rows 110 for 10 120 for 10 Lat Pull downs 180 for 10 220 for 10 240 for 10 260 for 8 260 for 8 Barbell curls 2 warm up sets of 15 with 60 lbs then working sets were sets of 8 with 4-5 sec excentrics trying to flex while lowering the bar 80,90,110,100 The workin sets I superset w/ a machine single arm preacher curl sets of 12 all at 50lbs |
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