I just wish it was up to your level.
5/6
incline bb press 3 x 8 @ 95,135,155
chest machine press 3 x 8 @ 115/130/145
machine shoulder press 3 x 8 @ 90, 140, 140
lat raise 3 x 10 w/20s, 22.5s, 25s
single arm tricep pressdown 3 x 10 @ 20,30,35
overhead db extension 3 x 10 w/25s
I haven’t done shoulder machine work in over 3 months and I was really surprised I couldn’t do 180 for good reps. Odd. Oh, well, egp setback but I look good shirtless.
3 Likes
Is there a you tube channel in your future?!!!
I guess I shouldn’t have written that.
1 Like
5/7
bent over bb rows 2 x 10 @ 135, 185
dead stop bb row 2 x 10 @185, 225
machine pulldowns 3 x 10 @ 130, 145, 145
bb curl 3 x 10 @ 70
db curl 3 x 10 w/30s, 35s, 40s
romanian deadlift 2 x 10 @ 225, 255
leg press 2 x 10 @ 270, 360
standing calf raise 2 x 10 @ 360, 1 x 20 @ 450
Still testing for new workout
4 Likes
5/9
bench 3 x 6 @ 135, 155, 195
incline db press 3 x 6 w/30s, 45s, 60s
pec deck 2 x 6 @ 120, 175
lateral raise 3 x 6 w/22s, 25s, 27s
tricep pressdown 3 x 6 @ 50, 72, 80
lying tricep extensions 3 x 6 @ 80
4 Likes
5/10
wide grip lat pulldown 3 x 8 @ 130, 175, 175
underhand, same
machine rows 3 x 8 @ 130, 170, 200
superset facepull/shrug 4 x 8 @ 57, 4x 8 w 80s
cable curl 4 x 8 @ 50, 67, 67, 67
incline db curl 4 x 8 w/22s, 22s, 25s, 25s
3 Likes
5/11
ssb squat 3 x 8 @ 160, 260, 270
hack squat 3 x 8 @ 160, 260, 270
leg extension 4 x 8 @ 110, 140, 140, `140
leg curl 4 x 8 @ 110, 140, 130, 130
leg raise superset with crunches 4 x 10 body weight
This week is probably how routine will work. Only advice so far is when adding weight, drop back to about 6 reps until I work up to 10 and then drop back again. So far this workout leaves reps in the tank. Previous workout from same guy gave me an after workout exhausted feeling which I liked.
2 Likes
5/13
incline barbell press 3 x 8 @ 100, 150, 160
bench press machine 3 x 8 @ 120, 150, 160
machine shoulder press 3 x 8 @ 100, 145, 145
lat raise 3 x 8 @ 2121.5, 25, 30
single arm tricep pressdown 3 x 8 each arm @ 30, 35, 35
overhead db extensions 3 x 8 w/30s, 35s, 35s
Workout felt good and pumped.
1 Like
I actually like doing this method…looks like solid workouts Biker… have a good weekend
5/14
barbell row 3 x 8 @ 135, 205, 225
Pendlay rows 3 x 6 @ 245,255, 245
machine pulldowns 3 x 8 @ 145, 160, 160
barbell curl 3 x 8 @ 80
preacher bench dumbbell curl 3 x 8 w/30s
deadlift 3 x 6 @ 245, 255, 255
leg press 3 x 8 @ 180, 360, 410
2 Likes
Those are some awesome Pendlay rows!
Agreed. Those are serious rows. I am stepping my game up tomorrow.
5/16
Gee guys, I was trying to catch up with you two in the Pendlay rows. They made deadlifts suffer.
bench 1 x 10 @ 135, 3 x 6 @ 195
incline db press 1 x 6 w/50s, 3 x 6 w/60s
pec dec 1 x 6 @ 165, 3 x 6 @ 175
close grip bench 3 x 6 @ 155
lateral raise 4 x 10 w/27s
tricep pressdown 4 x 10 @ 82
skullcrushers 4 x 10 @80
I liked this workout. Out of the testing phase now.
1 Like
I would really like to see your workout now that you are finished with the testing. What program will you follow or do you know at this time?
| biker
May 16 |
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5/16
Gee guys, I was trying to catch up with you two in the Pendlay rows. They made deadlifts suffer.
bench 1 x 10 @ 135, 3 x 6 @ 195
incline db press 1 x 6 w/50s, 3 x 6 w/60s
pec dec 1 x 6 @ 165, 3 x 6 @ 175
close grip bench 3 x 6 @ 155
lateral raise 4 x 10 w/27s
tricep pressdown 4 x 10 @ 82
skullcrushers 4 x 10 @80
I liked this workout. Out of the testing phase now.
I’m paying this trainer and I can’t do that, but you can follow along on my posts.
I read all of your posts.
5/17
wide grip lat pulldowns 3 x 6 @ 175
underhand grip pulldowns same
machine row 3 x 6 @ 200
facepulls/db shrugs superset 4 x 10 @ 50/85s
cable curl 4 x 6 @ 72
incline db curl 4 x 6 w/25s
1 Like
SSB squats 3 x 6@280
hack squats same
leg extensions 4 x 6 @140
leg curl 4 x 6 @ 140, 150
leg raise/crunches superset 40 total
These are my work sets, I don’t post the warm up ones
2 Likes
Getting caught up here… some really solid work… I like the set up the trainer has you on.