I’m still trying to catch up with your workouts. You really workout.
1 Like
3/16
seated OHP 1 x 20 @ 50, 1 x 15 @ 70, 1 x 12 @ 90, 1 x 10 @ 110, 1 x 8 @ 90
superset with pullups 5 x 5
flyes 5 x 5 w/40s, 40s, 45s, 50s, 55s
superset with barbell rows 5 x 5 @ 155, 155, 175, 175, 175
single dumbbell pullovers 3 x 15 w/60
preacher curl 4 x 10 @ 60
superset, same @ 40
dumbbell extensions 4 x 10 w/20s
superset, same w/12s
The pump from this workout feels impressive.
3 Likes
3/17
hack squats 20/150, 15/240, 12/290, 10/340, 8/360
superset with leg curls 5 x 10 @ 100, 110
leg press 3 x 15 @ 270, 360, 450
sort of superset with calf raises 20/50, 15/140, 12/160, 10/160, 8/160
2 Likes
Dang dude… awesome stuff!
1 Like
Hack squats at 360 are just plain outstanding. Then followed with 450 leg press. Wow. And don’t try to be humble. That’s great.
Thank guys. I felt pretty good afterwards.
1 Like
3/18
Arnold presses 20/30s, 15/30s, 12/40s, 10/45s, 8/50s
superset with snatch grip high pulls, 5 x 10 @ 95
lateral raises 5 x 15 w/20s
superset with bent over laterals 5 x 15 w/20s
cable curls 4 x 12 @ 30, 40, 50, 60
superset with cable pushdowns 4 x 12 @ 65
incline bench dumbbell curls 4 x 12 w/20s
superset with ez bar skull crushers 4 x 10 @ 40, 40, 50, 50
wrist curls behind back 4 x 12 @ 90
4 Likes
3/21
bench 5 x 5 @ 135, 155, 185, 205, 185 1 x 3 @ 225
OHP 5 x 5 @ 50, 70, 90, 110, 110 1 x 3 @ 120
pullups 5 x 5
short barbell curls 4 x10 @ 60
superset with dumbbell curls 4 x 10 w/35s
cable pushdowns 4 x 10 @ 60
superset with ez bar curls 4 x 10 @ 60
Bit off today. Funeral at 11.
3 Likes
3/22
ssb squats 5 x 5 @ 150, 220, 240, 260, 280
deadlifts 5 x 5 @ 135, 225, 275, 275, 275
leg curls 5 x 5 @ 130
calf raises 3 x 15 @ 270
3 Likes
That looks like a solid workout… well done!
1 Like
Thank you Mr. Goat.
1 Like
3/23
dumbbell incline bench presses 20/30s, 15/35s, 12/40s, 10/50s, 8/55s
superset with pullups 5 x 5
flyes 5 x 5 w/30s, 40s, 45s, 50s, 55s
superset with barbell rows 1 x 5 @ 155, 4 x 5 @ 175
pullovers 3 x 15 w/70
preacher curls 4 x 10 w/60
superset, same w/40
overheat cable extensions 4 x 10 w/30, 35, 40,40
superset, same w/20, 15
Supersets are effective. Just don’t max out on anything.
2 Likes
3/24
hack squats 20/150, 15/200, 12/240, 10/330, 8/350
superset with leg curls 5 x 10 @ 100
leg press 1 x 15 @ 180, 2 x 20 @ 270, 360
calf raises 20/180, 15/270, 12/360, 10/450, 8/450
4 Likes
some really stout leg work right there!
1 Like
It would be impressive if I was recovering from hernia surgery.
1 Like
3/25
Arnold press 20/30, 15/35, 12/40, 10/50, 8/50
superset with snatch grip high pulls 5 x 10 @ 50, 70, 90, 110, 110
lateral raises 5 x 15 w/15s
superset with bent over lateral raises 5 x 15 w/15s
cable curls 4 x 12 @ 30
superset with cable pushdowns 4 x 10 @ 30
incline bench curls 4 x 12 w/20s
superset with neutral grip skull crushers 4 x 12 w/20s
wrist curls 2 x 24 @ 60
Tired. I think the deload week started early.
4 Likes
My deload is coming as well. Great work here.
I"m disappointed you don’t see any effect from sandbag work in your lifts.
1 Like
I just my bench. I really have not seen much of a crossover.
1 Like
3/28
bench 3 x 5 @ 135, 155, 185, 1 x 2 @225, 1 x 3 @ 225, 2 x 5 @ 205, 185
OHP 5 x 5 @ 50, 70, 90, 110, 110
pullups 5 x 5
short barbell curls 4 x 10 @ 60, 60, 60, 70
superset with dumbbell curls 4 x 10 @ 25, 25, 25, 27.5
cable pressdowns 4 x 10 @ 30, 35, 40, 40
superset with overhead extensions 4 x 10 same weights
Good pump workout. Bench is my nemesis.
4 Likes