Tuesday Chest
Decline bench - 6 sets last one was 365x11 PR
Flat bench - 4 sets, did 315x10 and 225x25
High to low cable fly - 6 sets 10-30 reps
Machine fly - 8 sets 12-30 reps
500 bench soon just for the hell of it.
[quote]spar4tee wrote:
500 bench soon just for the hell of it.[/quote]
Yeah got a. 500 decline in me will try next time I do decline
Wednesday Biceps and Triceps
Dumbbell curls - 3 sets last one was 60sx8
Barbell curls - 3 sets last was 135x10
Rope hammer curls - 3 sets last was 145x12
Concentration curls - 3 sets last was. 60sx6
Cross body hammer curls - 3 sets last one was 70sx10
Close grip ez curls - 5x10-12 straight sets
Straight bar cable curls - 5x10-12 straight sets
Giant set
Cable push downs, reverse grip push downs, overhead extensions - 5x10 each exercise
Dip machine - 3x12
Straight bar push downs - 8x10-12
Dumbbell incline extensions - 3 sets last one was 60x10
Single arm rope push downs - 8x10
Biblical pumpz lol.
[quote]spar4tee wrote:
Biblical pumpz lol.[/quote]
Have to go hard since I’ll be filling my body with food, alcohol and narcotics tn at my buddy’s cottage lol
Rough night last night and it’s an off day that I’m going to spend relaxing and recovering the whole time, legs tomorrow going to hit some heavy deadlifts
Friday legs
Deadlifts - worked up to 525x1 was easy as hell and super fast
Leg extensions - 8 sets of 10-20 reps
Standing leg curl - 7 sets of 10 reps
Hack squats - 6 sets worked up to 6ppsx10
Lying leg curls - 6 sets of 8-10 reps
Standing smith machine calf raises - 3x12
Seated calf raises - 3x12
Standing machine calf raise - 3x12
Want to race to like 650 or whatever?
[quote]spar4tee wrote:
Want to race to like 650 or whatever?[/quote]
Sure bro, aren’t you cutting though? Hehe
[quote]Blackaggar wrote:
[quote]spar4tee wrote:
Want to race to like 650 or whatever?[/quote]
Sure bro, aren’t you cutting though? Hehe[/quote]
Anything can happen lol.
[quote]spar4tee wrote:
[quote]Blackaggar wrote:
[quote]spar4tee wrote:
Want to race to like 650 or whatever?[/quote]
Sure bro, aren’t you cutting though? Hehe[/quote]
Anything can happen lol.[/quote]
Ahhh yeah man I hear you… Lol
Taking the day off today gonna eat and get drunk again so I need to save my energy for drunken sex later
Sunday Shoulders
5 minute treadmill warm up
Giant set 3x10 each exercise
Cable laterals
Cable front raise
Cable rear shoulder fly
External rotations
Standing military press - haven’t done these in forever 5 sets last one was 225x2 easy
Seated dumbbell press- 3 sets last one was 100sx8
Machine shoulder press - 6x12
Lateral raises - 7x10
Changing my training now since I’ve decided that it’s finally time to move onto phase 2 of my plan, spar4tee you know what I’m talking about.
Morning
Parkour/areal training
My property is large with many things to climb and jump off of, highest jump was off of around 20feet
Hour later
Weight training - Back
Barbell rows - 4 sets last one was 275x5
Pull-ups 4 sets worked up to 95x5 then bw pull-ups/plyo pull-ups x20
Rope pull overs - 4x10
1 set hanging back leversx5 at 3 seconds, pull-ups to failure
Rear delt fly 4x10
Deadmill sprints (treadmill off) 5x15 seconds all out and 40 seconds rest
Fighting training will be done later, technique and repition along with light calisthenics
LOL Don’t get injured, bro.
Monday PM workout
Calisthenic circuit
20 body weight squats
1 minute shadow
10 jumping lunges
10 push-ups
10 shoulder touches
10 mountain climbers
10 cross-punch sit ups
10 leg raises
10 oblique twists
4 rounds followed by mediation in complete darkness for 30 minutes
Tuesday AM workout
Chest
High to low cable fly 3x15
Incline bench press - 6 sets last one was 315x5! Then 225x20 right after
Low to high cable fly - 3x12
Dead mill sprints (treadmill turned off) 8x10 seconds all out, 50 seconds rest
15 minutes Non-stop bodyweight exercises
5 minute cool down on treadmill
J00cy.
Wednesday Arms
Triceps
Warm up - single rope press down -15,12,10
Reverse grip bench - 275x8
Rope press downs - widow maker - 130x20
Biceps
Barbell curls - 135x11
Machine preacher curls - widow maker - 100x20
Incline treadmill x20 minutes MISS
Thursday Legs
15 minutes incline walk
Leg extensions - warm ups then 1 set to failure with 3 rest pauses after
Hack squats - widowmaker with 3 rest pauses after
Lying leg curls - warm ups then - stackx10
Single leg curls - 1 widowmaker
standing calf raise - 1 set to failure