[quote]bugeishaAD wrote:
and one for fun hahaha.
I can’t wait to get rid of the love handles :)[/quote]
You call those love handles? Those are more like love speed bumps. Unfortunately, I think I’ve got you beat on the love handles.
Just hit the gym for shoulders and arms a couple hours ago:
-
Mil Press (seated) in Smith machine (2/3 ROM)
135 x10
155 x6
175 x5
175 x4
155 x6 -
Seated DB Shoulder Press
50’s x7
45’s x7/6
3a. Side DB Raise
15’s x6/6/6
3b. Front DB Raise
15’s x6/6/6
4a. BB Curl
65 x6
85 x6/6
95 x4 +1
4b. Decline CGBP
135 x6
185 x6/6/6
5a. DB Hammer Curl (seated on Incline bench)
30’s x8/8/9
5b. Skull Crushers (w/EZ-curl bar)
75 x8/8/8
Shoulders felt much better using the Smith. No pain to speak of, so I think I’ll keep those in there.
Arms got a good pump and that decline CGBP keeps getting stronger, which is cool.
[quote]jstines wrote:
Just hit the gym for shoulders and arms a couple hours ago:
-
Mil Press (seated) in Smith machine (2/3 ROM)
135 x10
155 x6
175 x5
175 x4
155 x6 -
Seated DB Shoulder Press
50’s x7
45’s x7/6
3a. Side DB Raise
15’s x6/6/6
3b. Front DB Raise
15’s x6/6/6
4a. BB Curl
65 x6
85 x6/6
95 x4 +1
4b. Decline CGBP
135 x6
185 x6/6/6
5a. DB Hammer Curl (seated on Incline bench)
30’s x8/8/9
5b. Skull Crushers (w/EZ-curl bar)
75 x8/8/8
Shoulders felt much better using the Smith. No pain to speak of, so I think I’ll keep those in there.
Arms got a good pump and that decline CGBP keeps getting stronger, which is cool. [/quote]
Glad to hear about the smith presses. Shoot us a vid sometime!
Thanks for the recommendation CC! My phone does video. I’ll need to figure out how to prop it up and shoot a vid.
I almost forgot to ask, does the bar in the Smith weigh 45# like a standard BB or is it lighter? It feels lighter, but I thought maybe that’s just due to the fixed plane of motion.
[quote]Cephalic_Carnage wrote:
WS4JB wrote:
CC, right now im working tris twice a week
Day 1 - RG In Humans and Overhead extensions
You mean RGB
Day 2 - CG In Humans and PJR pullovers
That’s the only “In-Human”-exercise there is, IH is a guy over at IntenseMuscle and described that way of doing CGP’s a long time ago. Since the exercise doesn’t have any proper name, I just started calling it In-Human CGP 
should I drop any of these ? Maybe plug in Lockouts in place of OH extensions ?
Hmmm. That’s that program which I gave you, right? Leave it as it is for now (as long as you keep on progressing at a good pace).
How have your numbers improved since you started doing that?
I realized long ago I wasn’t made to step on stage, but I can live with that, I just wanna look like a big, strong motherfucker.
As always, any input is welcome.
No worries man, we’ll get you there. [/quote]
PJR pullover I started at 80 for 10, now its 95 for 12-14
In humans I started at 225x6, I did 295 for 8 the other day.
Still getting progress on those two, I just added the 2nd day though, so I don’t really have a set mark to beat on those yet, I think im going to be doing lockouts and overhead extensions for day 2.
BTW, here is my triceps and shoulder day i’ve got planned for tomorrow, whats everybody think ? Im Chest/Shoulders dominant, thats why I am giving some of their regularly scheduled time to triceps.
- InHCGB
- Shoulder Press on Smith with slight incline
- DB side laterals
- PJR pullover
- Rev fly machine/Face pulls
CC, those are exercises youve suggested for me, does that order look solid enough ?
Bug, try taking the picture from a higher angle next time, almost no picture looks good when shot from below.
Looks like I lost quite a bit of rackpull strength… Still gaining back my weight from that bout with depression though.
Rackpulls
Wanted a PR but missed 655 which I pulled easily last time…
One leg hamstring curls(each leg)
25lbsx10
50lbsx10
75lbsx8
75lbsx6
Bent over rows
135x10
185x8
205x8
245x5(Huge pr, but I was cheating quite a bit)
Reverse flys
160x10
175x8
175x8
175x6
Standing EZ bar curls
95x6
125x4
95x10(paused a lot)
One handed deadlifts
Got to 245 for a single
Bench
135x3
155x5
175x3
195x5 PR
DB Bench
30’sx12
50’sx10
65’sx10 PR
Close Grip Bench
95x10
115x6
Tricep Ext (each arm)
20’sx10
15’sx10
15’sx10
Tricep Pushdowns
3 sets
DC Tricep Stretch w/ 50lb DB
60 seconds each arm
I knew today would be a good day. Felt fired up, and got in and out in about 35 minutes.
Workout 4: Quads & Hamstrings
Squats
135x15
195x12
235x10
260x6,5
Hip-width Machine Squat
102x8,8
Leg extension
85x12,12
Single Leg extension
60x6,6
Lying leg curl
85x10
115x6 + 60x12
+= drop set
CC, you didnt comment on the pictures you big fuck!
JB, yeah, true dat. I just thought people would enjoy the angle that you see me from every night.
Oh, yeah, workout thingy.
Thursday - ARMS
Alt. DB curls (offset grip)
25’s x 10
35’s x 10
50’s x 8
65’s x 19ish (can’t remember exactly)
Preacher curls (elbows in, hands out)
45lbs x 10
65lbs x 10
85lbs x 8
115lbs x 12-13 (lost count)
Pinwheel curls
60’s x 10
70’s x 8
80’s x 21 (time to up the weight)
In-Human CGBP
135lbs x 15
185lbs x 10
225lbs x 10
255lbs x 8
295lbs x 9 + 4 + 1 (god that was absolutely miserable)
PJR Pullover
70lbs x 10
80lbs x 10
100lbs x 11 / 70lbs x 4 / 50lbs x 4 (owwwwwwww)
Tricep pressdown (straight bar narrow grip)
11plates x 15
13plates x 12
stack x 12 / 12plates x 8 / 8plates x 7
Tricep stretch (one arm at a time with 45lbs DB’s, a little over a minute each)
1 set DC calves.
I’m starving. My rice is cooking as we speak. nmnmnmnmmnmnmn (that’s the sound of me eating).
[quote]bugeishaAD wrote:
I’m starving. My boyfriend is coming over as we speak. nmnmnmnmmnmnmn (that’s the sound of me eating dick).[/quote]
fixed
EDIT: the preacher curl work set was 125lbs.
You guys are getting worse and worse with “the ghey”.
I don’t think CC has been back on the computer since he posted… he didn’t respond to my email(get back to me on that so I can relay your message) and it’s a little late over in Germany right now so I don’t think you’ll hear from him till tomorrow.
[quote]Qaash wrote:
You guys are turning me more and more gay.[/quote]
What?
[quote]Vegg wrote:
Qaash wrote:
You guys are turning me more and more gay.
What?
[/quote]
…cute…well played sir. This round goes to you
Upper body
BB bench
warmups
230x spotter fucked up and pulled gay.
230x1PR got it without any spotter.
185x6x4
Bent over rows
185x8x3
Incline dumbell press curls and tri work and i was out.
Spent most of the day other than school painting the squat rack really pumped to get working out in the garage next week i know it will be better than in a fitness center.
[quote]Big nation wrote:
Spent most of the day other than school painting the squat rack really pumped to get working out in the garage next week i know it will be better than in a fitness center.[/quote]
I usually lift in my garage too.
I like aspects of a “regular” gym like the option of machines ect.
But I’ve grown up lifitng in my garage and it’s been a blast.
Today’s Shoulders/Traps:
HS Military Press:
4plates+25s x14, 7, 4 RP
*I added 10lbs and still got 4 more reps than last week, didn’t think it would be so high…guess I gotta go heavier next week.
Reverse Pec-deck:
180x15, 9, 6 RP
Cable X Lateral Raise (weight per side):
22.5x9, 5, 4 RP
*Had to use the freemotion machine which is much heavier than the normal cables bc the cables were broken…
*Handcuff style shoulder stretch. 50lbs 60 seconds per arm.
Smith Shrug:
585x20, *Fucking POS Smith broke!
Well the smith machine broke so I just said fuck this shit and took my weights off then went on to my incline fast walking.
Tomorrow is arm day and I’ll have to train at a different gym. The only good thing about this is that the other gym has dumbbells up to 125 which means I get to do PJRs instead of having to replace them! 
Haha josh how exactly did the smith machine “break”? I mean, what did the people at the gym do/say? That just must’ve been hilarious to watch.