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For those of you following along with me here.... How do you guys "amplify" your rest. I just got done having deep tissue work done over the weekend and I've got some chiropractic work scheduled for tomorrow. These plus making sure I get 8 hrs of sleep and taking in the meal on clockwork are how I do it. How about you guys?
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Always Mirin'Comment
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Chest day and it was big for me cuz I hit an awesome PR on Incline Dumbbell Press
Machine Press 4x10
170,200,240,280
Incline Dumbbell Press sets of 8 until I barely get 8 then 3 quick light drop sets of 8
90, 100,110,130's, 150's! (PR) yeah baby! last rep was everything I had to get that 8th rep (ive never even been able to get the 150's for more then 2 reps)
Immediately after drop sets hit machine flyes 3x20 at 120lbs
Stretch Pushups 3x failure
Waited a few min and then went into delts...
Rear Delt machine 3 sec squeezes 4x10
120,120,140
Lateral Raises with 2 sec contractions 5x8
35,40,35,40,35
Barbell Front Raise with 2 sec contraction 4x6
all 4 sets I did at 60 lbsComment
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Back Day
Had a late session last night so I'm posting it this morning. Going to hit legs in a little while.
Smith Machine rows dead stop. 4x8 and then 3 drop sets with perfect form
225,275,315,315
Superset w
Single Arm cable rows 4 x 8 at 55 lbs
Narrow Grip Lat Pull downs (used mag grip bar) 4x8-10
220,240,260,260
Barbell shrug Deadlifts- Pulled up from floor 1 dead and and 3 shrugs = 1 rep
did 4 sets of 6 so each set was 6 deads and 18 shrugs
did all sets at 225
Plate Loaded Hammer Strength High Rows
2 plates per side 3x8
Hyper Extensions 1 set to complete failure
Calves
Standing calve raises worked up to 315 and then did as set of 8 and then 3 drops for sets of 8
Seated Calve raises 4x10 full ROM with slow reps 2 plates.Comment
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I see the calve reps at the bottom of back day. Do you feel that it benefits you putting them there as a completion of the chain for back?Comment
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Leg Day!
Lying Leg Curls 4x12 and 20 partials
100,120,140,150
Front Squats 4x8
225,275,315,365
leg Press sets of 8 until barely got 8
top set was 8 plates each side
Dumbbell lunges lead foot elevated 4x10
used 40 lb dumbbells for all 4 sets
Leg Extensions 3x2
120 lbs for all 3 sets
Stiff Leg Deads 3x15
95,145,145Comment
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Arm Day
Alterneating Dumbbell Curls
2 warmup sets and then 3x8
45's,50's,50's
Superset w
Straight bar pushdowns 3x8
72.5,80,80
Machine Preacher single arm curls 4x12
50,70,60,60
Superset w
Dips Machine 4x12
180,230,240,250
Reverse Grip Barbell Curls 4x10
70lbs x 4 sets
superset w
Rope Pushdowns 4x10
65lbs x 4 sets
waited 2 min then....
Plate Curl- 1 set to complete failure... I think i was around 25 reps when I failed.Comment
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10 hours sleep is better if you can sleep through. Of course this is do as I say not as I do. At my age I'm up every hour pissing. I got 4 hours straight sleep Friday night and thought I'd died and gone to heaven.OFFO
Muscle Forged In PainComment
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I totally get what you are saying. I don't remember the last time I've had more than 3 hrs of straight sleep ... I've usually got to get up and pee too because of how much water I take in every day. I don't count the trip to the bathroom though when I say i routinely get 8 hrs... but 10 would be so awesome...and a mid afternoon nap.... a man can dream.Comment
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Chest and Delts
Rotator cuff warmup
Incline Barbell press
135x8
185x8
225x8
315x6
365x3
405x1
315x6
315x5
Dumbbell Pull over 4x12 w/ 75lb dumbbell
superset w
Dips 4 x failure
Machine Press 3x10
270,320,320
Cable Cross over w perfect form 3x20
30lbs x 3 sets
Delts
Reverse Pec Dec
4 x 10 w/ 2sec contrations
all 4 sets done at 120 lbs
6 Ways 4x10
15's,20's,20's,20'sComment
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Back Day
Lat Pull Down Wide Grip
1st set of 20 warm up at 120
180,200,240 x 12 reps each
Bent Over dumbbell rows
3x12
90,100,110
Single one arm seated cable row 3x12
70,100,100
Chest supported Row
3x12
2 plates per side
3 plates
4 plates per side
Cable Rope Pullovers 3x12
72.5,72.5,80
Standing Calve Raises 7x8-12
3 plates per side on smith machine for all 7 setsComment
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Arm Day!
Threw in a little Test Base 30 min prior and had a major pump going from the first warmup set.
Barbell Curl 3 warmup sets of 15 and 3 working sets of 8
50,60,60---- 80,90,100
superset w
Straight Bar Push Downs 3 warmup sets of 15 and 3 working sets of 8
50,60,60---- 10,120,120 (all on a lat pulldown pulley)
Alternating Dummbell Curls 4x10
35,35,35,35
superset w/
Close grip smith bench 4x12
4 sets all at 225
Dummbell Hammer Curls 3x10
35,45,45
superset w
Machine dips 4x12
4 sets at 210
One arm dumbbell preacher curls 3x20
20lb dumbbell for all 3 sets
superset w/
Easy Bar Floor skull crushers 3x15
all 3 sets at 80 lbsComment
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Legs
Lying Leg Curls 5x12
90,100,120,140 (also did 8 Partials on last 2 sets)
Smith Machine Squats 5 sets of 8
135,225,315,405,495
Leg Extensions
Started with 1 plate on one side. Did 5 reps and added 1 plate to opposite side. Did 5 reps and added one plate to opposite side. Kept doing this until I couldn't get 5 reps any more. No rest while adding plates (had a gym patron add the plates for me) failed to get 5 at 7 plates per side... racked for 20 seconds and then did the same thing in reverse and worked my way down to 1 plate on one side where I rep'd that out.
Bulgarian Split Squats with dumbell 3 x 10 and then 1 drop set of death
25,35,45, then drop set
Leg Extensions 4x15 then 5 partials each set
all sets done at 120lbs
Stiff Leg Deads 4x20 3/4 ROM
110 x 4 sets.Comment
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Arms
Tricep pushdowns single handle 4x10
20,25,30,35
Reverse grip pushdown single handle 4x10 Full ROM
15,20,25,30
Skull Crushers 4 x 10
All sets done at 100 lbs
Machine Dips
4x10
all sets done at 230lbs
Barbell Curls 4x10 3 sec negatives
50,60,70,70
Pin Wheel Curls 3x15
30lbs all 3 sets
Single Arm Preacher curls 3x10
50,50,50Comment
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