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02-21-2018, 12:58 AM | #16 | |
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depending on how many workouts I can get in that week. These days I always hit shoulders after back bcoz all the stretching loosens up the shoulders well before hitting them, resulting in much less shoulder pain. |
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02-22-2018, 12:13 AM | #17 |
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2-21-18
Back & shoulders Wide grip pulldown - 100 x 20, 130 x 12, 180 x 10, 200 x 15, 220 x 10 Tbar row - 3p x 15, 4p x 12, 5p x 9 Vbar pulldown - 160 x 12, 180 x 10, 120 x 20 Smith press - 65 x 20, 135 x 15, 185 x 12, dropset (215 x 5, 185 x 9, 135 x 14) DB side lateral - 30's x 20, 40's x 15, dropset (45's x 10, 35's x 8, 25's x 10) Smith shrugs - 225 x 20, 315 x 18, 365 x 12 Db shrugs - 100's x 2 x 15-20 Hyperextensions - 2 x 25-30 bdwt |
02-22-2018, 12:25 AM | #18 |
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2-19-18
LEGS leg press: 2P (plates) x 30 4P x 20 6P x 20 8P x 20 10P x 15 Hacks: 225 x 15, 275 x 12, 315 x 10 x 2 leg extension: 120 x 25 160 x 20 drop set - 170 x 15, 130 x 8, 100 x 10 lying leg curl: 100 x 15 140x 12 drop set - 160 x 7, 130 x 8, 100 x 8 seated leg curl - 75 x 15, 100 x 12 x 2 calf press on leg press: 4 x 15-20 + burns, 4-5P standing calf raise - 3 x 15-20 + burns, 250-300 |
02-24-2018, 12:37 AM | #19 |
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2-23-18
Bdwt 248 Smith incline press - 65 x 30 x 2, 135 x 15, 185 x 10, 225 x 10-12 x 3 Body masters chest press - 200 x 15, 250 x 15, 250 x 11 + 2 forced & negatives Pec deck - 3 x 15-20, 160 Treadmill 15 mins Hanging leg raise - 2 x 25 * Shoulders still sore from hitting them 2 days before. Didn't even attempt to go heavy bcoz of it. Helluva pump though from shorter rest periods to compensate for lighter weights. * Note to self - get back to my old split where delts & chest workouts are more far apart. |
02-24-2018, 02:01 PM | #20 |
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great thanks for including t bar excuse my ignorance but what is a /sdls on your first post
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the right to try law is a title besides its all fiction "everything" Last edited by water43; 02-24-2018 at 02:18 PM.. |
02-24-2018, 02:58 PM | #21 |
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02-24-2018, 07:17 PM | #22 |
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oh ok , now I feel DUH..lol
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02-27-2018, 12:08 PM | #23 |
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Hey DPH do you have squats ever in your leg day routine?
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02-28-2018, 01:50 AM | #24 |
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Never. In recent years my shoulders are so messed up that I can't even get under an empty bar bcoz of the pain it causes in my shoulders. Yeah I know I could do fronts or use the curved bar with the handles in the front. But honestly leg presses & hacks have allowed me to retain pretty decent leg development. I initially gave up squats in 2001 when they put me outta work for 18 months with a swollen disc pushing on the sciatic nerve. Also I have DDD which I'm sure squatting heavy for 25 years helped play a role in. Last thing I need is more injuries haha.
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02-28-2018, 02:06 AM | #25 |
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2-26-18
Back & shoulders Warm-up: lat pulldowns - 2 x 20 Wide grip chins - 5 x 5-6 bdwt Barbell rows - 135 x 15, 225 x 15, 275 x 10, 300 x 7 HS pulldowns - 3 x 10-12 PBN - bar x 30 x 2, 95 x 20, 135 x 15-20 x 3 DB side laterals - 3 x 15-20 30-40 lbs followed by drop set DB shrugs - 3 x 15-25 100's Hypers - 2 x 30 bdwt * Haven't done pull ups in prolly a year - felt hard as hell especially weighing around 250. Love the feeling though when done - feel like I can fly away. Different feel than pulldowns. * Smith was taken so did bb pbn. Prolly sounds insane with fucked shoulders, but honestly they never hurt. Until today. Hurt going anything below my head - fucking ridiculous. Last year I was hitting 225 for reps, now like a cripple. I DEF have to get some peptides to try - the TB & BPC whatever the hell it's called. That's why shoulder work is minimal - hurts too much to do front & rear raises - even on reverse pec deck. |
03-01-2018, 12:23 AM | #26 |
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2-28-18
Arms EZ bar curl - 40 x 20, 70 x 15, 90 x 12, 110 x 12, 130 x 8 superset with Pushdowns - 60 x 30 x 2, 90 x 15, 110 x 12, 130 x 10 DB hammer curls - 45's x 10, 60's x 10, drop set - 70's x 8, 55's x 6, 40's x 8 superset with EZ bar French press - 90 x 15, 110 x 15, drop set - 130 x 10, 110 x 8, 90 x 12 Cable curls - 21's - 3 sets superset with Leaning rope extensions - 21's - 3 sets * Great workout - insane pump. |
03-01-2018, 09:19 PM | #27 |
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3-1-18
Legs leg press - 200 x 30, 400 x 20, 600 x 20, 800 x 15, 900 x 15 hack slide (machine weight with pin) - 150 x 20, 180 x 15 x 2 leg ext - 100 x 25, 130 x 20 x 3 leg curl - 100 x 15, 130 x 10-12 x 3 leg press calves - 3 x 20-25 standing calves - 3 x 20 -25 * Didn't feel strong today. Not usual energy. I think bcoz of minimal carbs yesterday. I've been eating low carbs for a couple weeks trying to get more cut. Other than cereal for breakfast, all other meals have been mostly chicken/ground turkey, cottage cheese and asparagus. It's paying off - bdwt down to 243 today - loss of 5 lbs past week - even while ON - which is rare for me. Pants fitting loser, veins becoming more prominent, quad separation resembling avi. Still gotta get abs dialed in more clear & lose these fukkin' lil' love handles. If I could get down to around 230-232 and pretty damn cut I'll be happy. Arnold was 240 when he was most massive in '74, so no way in hell do I have any business being heavier than him being his chest & arms dwarfs mine haha. |
03-08-2018, 11:38 PM | #28 |
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3-8-18
Haven't worked out in a week due to family coming in town, then getting a stomach bug for a couple days. Actually hit a quickie chest workout but more of a pumper so didn't log it. Back & shoulders Wide grip pulldown - 100 x 20, 130 x 12, 170 x 10, 200 x 8, 240 x 8, 220 x 8 Barbell row - 135 x 15, 225 x 12, 265 x 9, 225 x 12 V-bar pulldown - 160 x 12, 180 x 8, 140 x 15 Seated cable row - 180 x 15, 200 x 12, 220 x 8 Smith press - 65 x 20, 135 x 15, 185 x 8 stopped here bcoz shoulder pain DB side lateral - 3 x 15-20, 30's - 35's superset with Smith press - 3 x failure (12-18), 135 and slow & controlled DB rear laterals - 3 x 15, 25's Smith shrugs - 225 x 25, 315 x 12-20 x 3 Hyperextensions - 2 x 25-30 bdwt * So OK I'm done with thinking about ANY weights anymore during shoulder or chest workouts. The pain these days make it a chore to even hit those 2 bdpts. Wonder what I would look like if I just dissed shoulders & chest altogether and bombed legs, back and arms haha? From now on, it's pre-exhaust, slow, controlled, light movements. I have to accept my days of heavy weights on any pressing is finito. |
03-10-2018, 06:09 PM | #29 |
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do you think that since you had shoulder pain and had to cut it short on shoulders , used lighter weight slo and controlled that this still accomplished the goal for this wo ? just curious I myself always have trouble estimating if I did enough that day when shite happens
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03-11-2018, 03:21 AM | #30 | |
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