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12-22-2019, 08:12 PM | #46 |
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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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12-22-2019, 08:15 PM | #47 |
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Always Mirin'
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12-24-2019, 11:08 AM | #48 |
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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 lbs |
12-27-2019, 10:38 AM | #49 |
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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. |
12-27-2019, 01:00 PM | #50 |
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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?
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12-27-2019, 03:53 PM | #51 |
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12-27-2019, 03:53 PM | #52 |
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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 95,145,145 |
12-30-2019, 09:25 AM | #53 |
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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. |
12-30-2019, 12:55 PM | #54 |
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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.
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OFFO Muscle Forged In Pain |
12-30-2019, 01:24 PM | #55 |
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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.
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12-31-2019, 08:09 AM | #56 |
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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's |
01-02-2020, 10:03 AM | #57 |
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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 sets |
01-03-2020, 08:53 AM | #58 |
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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 lbs |
01-04-2020, 04:52 PM | #59 |
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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. |
01-08-2020, 12:08 PM | #60 |
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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 50,50,50 |
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