|
11-20-2019, 11:36 AM | #16 | |
Registered User
Join Date: Nov 2019
Posts: 159
|
Quote:
Hey man- thanks for the follow and questions,... I'll try to hit everything. The logic behind my coach having me do the superset that way to to tear and then fill with blood. Alot of times you'll see me do something like a heavy row with a stretching movement like a pullover of some sort. I do use free weights on triceps as well, I get a mix of everything, without looking back it might have just been that way the last couple weeks due to the gym being busy and I had to substitute a machine in or something. The half rep style curls (From the bottom) create major tension on my biceps with the pause there. And hell no I'd die if I put 18 plates on each side of the sled my gym has ..lol... i think the best i've ever done was 11 plates per side. There is major resistance on that particular sled. I didn't list dosages because I am of the opinion that everyone's needs are different and I don't want a newbie jumping on and seeing what I use and thinking that's exactly what he should be running. But I do break dosages up to where I pin about 3x a week. Thanks again brother for your suggestions too. From your avatar pic it looks like you've got the arm game down pat... |
|
11-21-2019, 11:42 AM | #17 |
Registered User
Join Date: Nov 2019
Posts: 159
|
Chest and Delts
Flat machine press with pec activation as the focus 4 sets of 8 220,260,300,330 Worked up to a heavy set on Inline Dumbbell press till barely got 8 as soon as got those 8 did 3 immediate drop sets top set was 130's drops were to 85's,65's,50's Immediatly following drop sets (no rest) went to machine flyes 3x20 at 110 lbs Stretch pullups 3 sets to failure Delts Rear delt machine with 3 second squeezes 140x 4 sets Lateral raises light with focus on 2 second squeeze 25's x 5 sets hit contractions for min 2 and max 5 seconds Barbell Front Raises with 2 sec contractions 60,70,70,70 |
11-21-2019, 11:43 AM | #18 |
Registered User
Join Date: Nov 2019
Posts: 159
|
Arm Day
Barbell Curl 6x8 60,60,70,80,90,100 Barbell Preacher Curl 5x8 slow negatives 70 x 5 sets Spider Hammer Curls 7x12 25lb dumbbell for 3 sets 20lb dumbbell for 4 sets Rope Pushdowns 6x12 with hard flex (Used Lat pulleys for more resistance) 55 x 3 sets 70 x 3 sets Close Grip Smith Bench 5x12 at 225lbs Close Grip Push-ups slow negative and then explode up 5 sets to failure with 60 rests Barbell Lying extentions 7x12 70,70,80,80,90,80,80 |
11-23-2019, 05:54 PM | #19 |
Registered User
Join Date: Nov 2019
Posts: 159
|
Back Day
Had one of those sessions that when I went in I just wanted to run the routine and get out.... but got going on squats and it turned into a "rage against the iron" session.... then i crawled out to my vehicle. Squats 4x10 (used safety squat Bar) started at 135 and worked up by 25's until I got to 475... was kinda pissed cuz i had that 10 count in my head and I probably could have squeezed out 2-3 more reps at the 475 Leg Extensions 3x15 160 x 3 sets Barbell Hack Squats 4x8 135x 4 sets Lying single leg curls 3 sec holds 3x8 50 x 3 sets Lying leg curls 3 sec hold 3x8 110x 3 sets Stiff Leg deadlifts 5x8 1 1/2 reps 110x 5 sets |
11-24-2019, 04:49 PM | #20 |
Moderator
Join Date: May 2019
Posts: 1,029
|
Solid take & I can respect that. Good lookin' out bro - keep pumpin'!
|
11-26-2019, 08:03 AM | #21 |
Registered User
Join Date: Nov 2019
Posts: 159
|
Back Day
Meadows Rows 4x10 90,90,115,115 Rack Pulls from just below mid shin 225,225,275,315,315 Straight Arm Pushdowns 4x8 at 55.5LBS Superset w/ Single Arm supinated pulldowns 4x8 at 70 lbs Face Pulls to chest 3x12 55.5,65,70 Dumbbell Shrugs 3x8 75's,85's,95's Calves Standing Calve Raises 7x12 with 30 sec rests 225x7 sets |
11-26-2019, 03:24 PM | #22 |
Registered User
Join Date: Nov 2019
Posts: 159
|
|
11-27-2019, 08:24 AM | #23 |
Registered User
Join Date: Nov 2019
Posts: 159
|
Chest and Delts
Inclined Smith Press 4x15 185,225,225,275 Flat Bench 5x5 225,275,315,315,275 Hex Press 3x10 75's, 80's, 75's Decline Dumbbell press 3x8 last set to failure 80's,90's, 70's till failure Machine Fly with hard flex 1 set to complete failure 120lbs Machine Rear Delts 3x30 110x 3 sets ( I was catching a major burn/pump on this) Front Barbell raise 3x12 70 x 3 sets Side Lateral machine 2 sets to failure 90lbs x 2 sets. |
11-28-2019, 11:10 AM | #24 |
Registered User
Join Date: Nov 2019
Posts: 159
|
Arm Day... and it was all about the pump
This is all 1 Giant set so every exercise was superset with the one after it. Did 4 rounds for a total of 24 sets. Rope Pushdowns 4x8 with wrists in and elbows flared at stretch position 65.5lbs all 4 sets Pronated Dumbbell kickbacks 4x8 25lb all 4 sets Machine Dips 4x8 240lbs all 4 sets Barbell Curls 4x8 80,90,100,80 Dumbbell Hammer Curls 4x8 45,45,50,45 Rope Hammer Curls with 2 second contractions 4x8 50.5 lbs x 4 sets |
11-29-2019, 01:16 PM | #25 |
Registered User
Join Date: Nov 2019
Posts: 159
|
LEG DAY!!!!
Lying Leg Curl rep count went 12,10,8,6 weights 100,120,130,140 Smith Squats quad focus (started with a plate on each side and worked up by 25's and 45's. 5 rep sets. Top set was 5 45's and a 25lb plate on each side. Saw stars and decided I'd done justice to what I was trying to accomplish Leg Press sets of 12 until couldn't get 12 anymore Top set was 7 45lb plates and a 25lb plate on each side Frog Press (lighter weight) 3x10 180lbs x 3 sets Walking Dumbbell Lunges 3x10 used 60's for all 3 sets Stiff Legged Deadlifts 3x20 110 lbs x 3 sets |
12-03-2019, 01:24 PM | #26 |
Registered User
Join Date: Nov 2019
Posts: 159
|
Chest and Delts
Pretty excited because I can clearly see my numbers going up on a few lifts that I'm doing on a regular basis. Started this session feeling good and refreshed and was ready to go. Incline Dumbbell Presses sets of 8-10 worked my way up by 10lb increments 2 warmup sets and then started working sets at 90 lbs 90,100's,110's,120's,130's, then got the 140s for a set of 8 reps!!! Incline Dumbell Flyes 4x6 40,45,45,45 DB Pullovers 4x12 70lb x 4 sets Pec Deck 3x10 160 x 3 sets Cable Cross-overs 4x10 35lbs(each side) x 4 sets Delt Giant Set: Dumbbell front raise 4x10 w 25's Superset w/ Side Lateral Raises 4x10 w/ 30's Superset w/ bent over dumbbel rear delt raises 4x10 w/ 25's |
12-03-2019, 01:26 PM | #27 |
Registered User
Join Date: Nov 2019
Posts: 159
|
Adding this in that I'm going to get some chiropractic work done today.
|
12-04-2019, 09:11 AM | #28 |
Registered User
Join Date: Nov 2019
Posts: 159
|
Back Day!
4 sets of chins at body weight to complete failure 30-45 sec rests Bent over barbell rows warm up at 135 for 20 x 2 sets working sets were 225 for 12, 275 for 10, 315 for 8 Tbar rows 1 plate for 20 reps 1 plate for 20 reps 2 plates for 15 3 plates for 12 5 plates for 10 one arm dumbbell rows 80 for 20 x 2 sets 90 for 15 10 for 12 105 for 10 Single arm rotary pull down 70 x 4 sets of 10 Cable pull-overs (hands in normal position) 3 sets of 55.5 for 15 reps superset with cable reverse grip pull overs 3 sets of 40 for 15 reps 15-20 sec rests |
12-05-2019, 11:05 AM | #29 |
Registered User
Join Date: Nov 2019
Posts: 159
|
Arm Day
Warm up- Alternating DB curls superset with v-bar push downs 8 warmup sets Ez bar curls 5x10 superset w Skull Crushers 60lbs,70,80,90,100 -- 45 sec breaks DB Hammer curls 4x10 superset w/ Incline DB extentions 30's,30's,40's, 40's 1 handed cable curls 4x8-12 25,30,35,40 superset w/ Pushdowns 65,65,70,70------ 45 sec rests Reverse Grip Barbell Curls 4x10 60,70,70,80 superset w/ DB kickbacks 25lbs x 4 sets |
12-06-2019, 08:48 AM | #30 |
Registered User
Join Date: Nov 2019
Posts: 159
|
Leg Day
Lying Hamstring Curls 4x8 1/2rep from bottom, fullrep, and 1/2 rep from top= 1 full rep 80,60,60,60 V-Squat with repeated technique as the hamstring curls 4 total plates x 4 sets Stiff Leg Deads 4x15 3/4 ROM 135x4 sets Leg Extentions 4x20 100,120,120,120 Bodyweight Lunges 2x20 |
Thread Tools | |
Display Modes | |
|
|