^me and my new lifting partner, a true t vixen in the making^
Heavy Back (and supposedly biceps…I ran out of time, was teachin said t vixen in the making to lift)
Warm ups
Rack Pulls (from the shin, below the knee as per Sir Wendler)
225 x 5
315 x 5
405 x 5
505 x 3
605 x 1
Single Arm DB Row
110 x 2 x 10
120 x 1 x 8
130 x 1 x 6
Dove of War Rear Delt Trap Thing A Ma Jigs
70 x 10
90 x 7
110 x 4
Hammer Strength Pull Down (starts narrow, spreads as you pull down)
4tp x 15
6tp x 13
8tp x 2 x 12,11
Lat Pulldown
4 x 6
Cardio day
Stretching with mini bands
warm ups
abzzzz
cardio
warmups
Stretching with mini bands
^my gym FTW
Speed Bench, chest shoulders and triceps
Warmups
Speed Bench (60% of 1RM, slow down, pause, explode up)
225lbs x 6 x 3
Hammer Strength (HS) Chest Press
4tp x 15
6tp x 13
HS Incline Press
4tp x 12
6tp x 10
Cable Fly
3 x 8-15
HS Shoulder Press
2tp x 14
2tp + 2 25lb plates x 9
4tp x 5
Lateral Raise /ss/ Front Raises
3 x 8-12
Skull Crushers
60lbs x 20
80lbs x 15
Cable Pressdowns
3 x 12-15 (various grips)
Stretching with mini bands
Back in Arkansas for the weekend, GO HOGS GO, back in the home gym.
Light Back (real short)
warm ups
Hammer Strength Iso Row
2p x 15
3p x 12
4p x 11
5p x 8
Wide Grip T Bar Row
3p x 12
4p x 11
5p x 8
Face Pulls
3 x 12
Cable Row with Rope
3 x 8-12
Lat Pulldown
3 x 8-12
^I credit this song for my pr today
Heavy Bench (chest shoulders and tris)
Long drive back to jackson today, got in the gym, they closed early. why can they not tell me this? geezus, some people.
Warmups
Decline Bench
135 x 10
225 x 10
315 x 5
365 x 3
405 x 2 (<-rep pr)
435 x 1 (<-weight pr)
Hammer Strength Incline Press
6tp x 10
8tp x 7
HS Chest Press
6tp x 12
8tp x 6
6tp x 9
HS Shoulder Press
2tp x 12
4tp x 9
4tp (+2 25lbs) x 7
6tp x 5
Reverse Grip Bench (for tris)
225 x 4 x 5
135 x 15
Oh hai…where is dat dere T-Vix trainee? Awares me. (Yes nosy)
[quote]figuremuscle wrote:
Oh hai…where is dat dere T-Vix trainee? Awares me. (Yes nosy)[/quote]
She was not back in town yet. She may or may not join the same gym as me (she was on a guest pass with me the other day), it depends on money and travel distance.
Moving big weight there man! Congrats on the 435 decline!
[quote]bugeishaAD wrote:
Moving big weight there man! Congrats on the 435 decline![/quote]
thanks bud
[quote]DixiesFinest wrote:
[quote]figuremuscle wrote:
Oh hai…where is dat dere T-Vix trainee? Awares me. (Yes nosy)[/quote]
She was not back in town yet. She may or may not join the same gym as me (she was on a guest pass with me the other day), it depends on money and travel distance.[/quote]
You need to sway her opinion. This would be an epic project for Teh Bison. If I was her I’d be like “Hhhhmmm lats that block out the sun or some wimpy ‘functional training’ dude who stands me on one leg on a bosu ball for 25 minutes…” Ya monstrous lats win.
[quote]figuremuscle wrote:
[quote]DixiesFinest wrote:
[quote]figuremuscle wrote:
Oh hai…where is dat dere T-Vix trainee? Awares me. (Yes nosy)[/quote]
She was not back in town yet. She may or may not join the same gym as me (she was on a guest pass with me the other day), it depends on money and travel distance.[/quote]
You need to sway her opinion. This would be an epic project for Teh Bison. If I was her I’d be like “Hhhhmmm lats that block out the sun or some wimpy ‘functional training’ dude who stands me on one leg on a bosu ball for 25 minutes…” Ya monstrous lats win.[/quote]
haha I will run this scenario by her.
Legs
Not heavy, not light, just legs. Dig deep my friends.
Warm ups
Squat
135 x 2 x 5
225 x 2 x 5
315 x 5
405 x 3
505 x 1
535 x 1 (<-NEW RAW PR)
Wide Stance Leg Press (frog press)
10tp x 15
12tp x 12
14tp x 8
16tp x 4
Single Leg Extension with pause at top
4 x 8-12
Lying Leg Curl
4 x 8-12
It was a good night, hit a new raw pr, got a powerful burn from the frog press, and was unable to walk after the extensions and curls. Great day.
^dunno why, but this gets me in the mindset to lift
Heavy Back and Biceps
Warm ups (with mini bands)
Bent Over Barbell Row (tried to be real strict with form)
135 x some
225 x 2 x 8-12
315 x 6
340 x 3
1 Arm DB Row
110 x 2 x 12
120 x 1 x 10
130 x 1 x 7
Dove of War Rear Delt Trap Thing A Ma Jigs
80 x 8
95 x 6
110 x 3
Hammer Strength Wide Grip Pull Down
6tp x 2 x 10-12
8tp x 8
10tp x 5
Single Arm Lat Pulldown (this really hits my lats hard)
3 x 6-8
Shrugs (on HS deadlift, as little pop as possible)
6tp x 14
8tp x 10
10tp x 7
12tp x 4
Close Grip Chins
BW x 4 x 6-8
Curls
some x some (thank you MM)
Wide Grip Pull Ups
1 x failure
So heavy back doesnt have anything taken to 1 rep max, dont really have anything I feel like taking that far. For the next two weeks I will do heavy deadlift on tuesday, so that will hit my back hard.
Nice work on that squat dude.
[quote]DoveofWar08 wrote:
Nice work on that squat dude.[/quote]
Thanks bud, aiming to catch you.
^a Mississippi bulking meal
Cardio.
HW.
THE START OF PROFESSIONAL FOOTBALL!
Speed Bench, chest shoulders triceps (on friday)
Warmups
Speed Bench
225 x 8 x 3 (+7 on the last set for the lulz)
Hammer Strength Incline
4tp x 2 x 12-15
6tp x 10
8tp x 8
Chest Fly (pause at contraction)
3 x 8-12
HS Shoulder Press
2tp + 25lb x 20 (<-this was much lighter than i expected)
4tp x 2 x 10-12
6tp x 8
Lateral Raise (one shoulder at a time)
30 x 12
35 x 12
40 x 9
Lying Skull Crushers
60 x 20
80 x 13
100 x 8
Pushdown
1 x 25
^been workin on my squatz brah
Light back biceps and traps
Wide Grip Pullups
4 x 6-8
Bent Over BB Row
135 x 15
225 x 2 x 10
275 x 8
Rear Delt Fly Machine
2 x 10-12
Low Face Pulls (from ground to face)
2 x 10-15
Low Cable Row
4 x 8-12
Chin Ups
4 x 8-10
Hammer Strength Bicep
3 x 8-12
Shrugs
70lbs x 3 x 15-20
time for homework…again.
^And lo, as the spotter (meaning well) reached to grab the bar, thinking the lowly lifter was losing the bar, a loud and low rumble was heard…“DONT TAKE THE DAMN BAR!” and so even though the well meaning spotter didnt take the bar, he kept his hands at the ready, which pleased the lifter, seeing as how he had to grind out the lift and was not ok with the bar falling on top of him
Heavy Chest, Shoulders, and Tris
I have not maxed out flat bench with pause since early April, when I got 375. Figured it was about time to max again. Adding 15lbs of bodyweight (give or take a few pounds) didnt hurt either.
Warm ups with mini bands etc
Bench (with count pause at bottom)
135 x some x some
185 x some x some
225 x 3
315 x 3
365 x 2
385 x 1
405 x 1 (<-YES. it took a good 5 minutes (or at least felt like) to grind it up, but it came up)
BB Floor Press with pause
225 x 5
250 x 5
275 x 5
315 x 3
Hammer Strength Chest Press
6tp x 12
8tp x 7
10tp x 3
HS Shoulder Press (this is all I did for shoulders, my left was hurtin from the bench press)
4tp x 15
6tp x 9
6tp + 2 25’s x 5
3 Board Press
225 x 10
275 x 8
315 x 5
365 x 2.5 (couldnt lock out 3)
Mini bands again.
