How long does a typical chest/delts/arm session take?
[quote]bugeishaAD wrote:
Lol, that is me fat, at least compared to where I was. Waist measured close to 35" when I got back from vacay. Get at me.
Slept like dogchit last night for a variety of silly reasons, but barring anything weird happening at work, tonight should be a chest/delts/arms sesh. Stay tuned.[/quote]
My tuned will stay.
Omg you look so jack3d. Can you give me good workouts for that look you have?
[quote]bonerjams98 wrote:
How long does a typical chest/delts/arm session take?[/quote]
I’m not bug (obvi lol), but we train similarly, and mine usually take about an hour, maybe a little more.
So much catch up reading to do… omg
HOLY FUCK I have never seen this gym so crowded. I wonder why. I didn’t get in there till like 7:30 so I dunno what everyone was still doing there. Anyways, it was kind of frustrating working around all the people, and it took me a little bit to get into it, but I had a damn good session. Also, I saw prob the sexiest girl I’ve seen in Boston to date. Definitely a competitor of some kind, but looks roughly my age. I NEVER approach girls in the gym, I think it’s awkward, but this girl is literally too physically perfect for me to pass up, so might as well break the ice. She was walking super close in front and behind me during some of my sets and making eye contact in the mirror… Soon.jpg
Warmup
Machine chest press: 1-2 sec squeeze
3 x 15 warmup
180 x 8
200 x 8, 8
Incline bench: “TUT” style, i.e. smooth motion, no lockout, 1~ inch off chest. Hadn’t inclined in awhile and felt good.
135 x 8
185 x 8
225 x 8
255 x 6
275 x 5
HS Incline: 2-3 sec deep stretch, no lockout
2pps x 10, 8
Cable flies: 3sec squeeze
100 x 12
80 x 15
Meadows partial laterals
50s x 30
65s x 25, 25: kinda nice to start with these. This is when I noticed my gym wife. God I am in love.
Pec deck rear delts: these felt really nice by the second set. Found a nice groove.
Set of 30, 25, 20, 15
Rear delt destroyer: did sans straps so didn’t get the full 60 reps. 
60s x 40, 25s x 30, 10s x 15 squeezed. Then put the DBs up and did a max reps set with the 10s, got around 40 reps.
Rope pressdowns (hard squeeze) / Standing DB curls (arms together, slow neg): I didn’t really plan this before hand but I couldnt do what I wanted because everything was in use.
60 x 30 / 20s x 20
80 x 20 / 25s x 15
100 x 15 / 30s x 12
100 x 15 / 30s x 12
Seated DB extension (deep stretch, no lockout) / Low-pulley rope curls: both of these were very “meh”.
4 rounds through, lots of reps per set (20+) on both.
4 sets weighted leg raises. Cooldown stretch stare at my wife etc. Off tomorrow, will likely go in for some night time cardio.
She’s near perfect. You’re perfection personified. This could work. New England’s about to get whey hotter.
If potential future wife is that hot and actually lifts weights, acquire ring immediately lol
Omg, de ja vu, I think I saw this workout in Evs log…haha
Strong lifting buddy
[quote]austin_bicep wrote:
Omg, de ja vu, I think I saw this workout in Evs log…haha
[/quote]
You have to love it.
Lol’d at the soon.jpg. Go for it. RV that shit 'cuz she definitely wants you.
I’m missing the campus gym bunnies now I’m training in my ‘backyard’ gym The beautiful moment when a female actually ventured into the freeweights.
[quote]bugeishaAD wrote:
HOLY FUCK I have never seen this gym so crowded. I wonder why. I didn’t get in there till like 7:30 so I dunno what everyone was still doing there. Anyways, it was kind of frustrating working around all the people, and it took me a little bit to get into it, but I had a damn good session. Also, I saw prob the sexiest girl I’ve seen in Boston to date. Definitely a competitor of some kind, but looks roughly my age. I NEVER approach girls in the gym, I think it’s awkward, but this girl is literally too physically perfect for me to pass up, so might as well break the ice. She was walking super close in front and behind me during some of my sets and making eye contact in the mirror… Soon.jpg[/quote]
I might know who this is… There was a girl who competed in either figure or bikini (pretty sure figure) who went to my school and lifted at my school gym. She was at least a year ahead of me so she’s gone now. She was unrealistically attractive and she was always asking guys to “spot” her on pull-ups (pretty much stand right under her). If it’s the same girl, my buddy took her out once, no boom boom, I can’t remember if I ever met her.
On topic: looking huge bug! I must attain greater levels of jack3dness and be worthy of a lifting sesh with you
buggiefresh plz share water with me
[quote]Phyrgian wrote:
I might know who this is… There was a girl who competed in either figure or bikini (pretty sure figure) who went to my school and lifted at my school gym. She was at least a year ahead of me so she’s gone now. She was unrealistically attractive and she was always asking guys to “spot” her on pull-ups (pretty much stand right under her). If it’s the same girl, my buddy took her out once, no boom boom, I can’t remember if I ever met her.
[/quote]
Dude, if you know her name or can find out and PM me (no creeper… lol) I would be eternally grateful.
On topic, had a pretty good leg session this evening. Stayed close to an hour late after my sesh to teach my friend from work how to deadlift properly too.
Warmup, 5min stairmaster squeezing hammies each step.
Lying leg curls: first portion of reps done full ROM with hard contraction, second portion done bottom 1/3 ROM (Jason Huh)
65 x 12 / 10
80 x 10 / 10
110 x 10 / 10
125 x 8 / 10
140 x 8 / 10 – wowee hammie pump. Y U NO GRO
DB SLDLs: bottom ROM. So, nice controlled negative, stretch, then up to around knee level. Loved these. Legs shaking like cray.
90s x 15
100s x 15
110s x 12
125s x 10 – hobbling around big time.
Leg extensions: Rep scheme as follows: Full ROM / top-half ROM / bottom-half ROM
60 x 10 / 10 / 10
80 x 10 / 10 / 10
100 x 10 / 10 / 10 drop 60 x 10 full ROM
200 x 25 bottom half ROM – quad pump. Literally cannot walk now.
Back squats: controlled negative, slight pause at the bottom. My legs were fucked by now so weights low, sry.
135 x 6
225 x 6
315 x 6
365 x 8
Leg press finisher:
4pps x 40 bottom half / 2pps x 30 full ROM (fml) / 1pps x 30
20 min incline walking, stretching. I’m hungry.
[quote]bugeishaAD wrote:
Dude, if you know her name or can find out and PM me (no creeper… lol) I would be eternally grateful.
On topic, had a pretty good leg session this evening. Stayed close to an hour late after my sesh to teach my friend from work how to deadlift properly too.
Back squats: controlled negative, slight pause at the bottom. My legs were fucked by now so weights low, sry.
135 x 6
225 x 6
315 x 6
365 x 8
Leg press finisher:
4pps x 40 bottom half / 2pps x 30 full ROM (fml) / 1pps x 30
20 min incline walking, stretching. I’m hungry.
[/quote]
Had a bit of pre fatigue volume in there by then lol.
Suprised you could walk that long after that seems like a nice crippling workout. My leg day was the same today except baby weights relatively speaking but the stairs in my house are a damn chore now
I miss pre-fatigue bodybuilding leg workouts. Goddamn my commitment to having a less sucky squat. When I do go back I’ll just be 100% stealing training from you/Evan
Ryan: I was surprised too, lol. Stairs are definitely no fun.
Jake: get that squat up and the pre-fatiguing pussy routines will always be there for you. <3
Really so-so arm workout today. I got a haircut after work and realized I hadn’t thought of what I wanted to do once in the gym. So I kinda winged it, nothing was really feeling good, couldn’t get a pump. Just one of those days.
Rope pressdowns / Incline DB curls: On the pressdowns, first portion of reps 1sec squeeze, second portion just bottom half ROM
60 x 15+15 / 15s x 25
80 x 12+12 / 17.5s x 30
110 x 10+10 / 22.5s x 25
130 x 8 + 12 / 25s x 20
Bench dips / EZ bar curls: hard squeeze on dips, 2-3sec negative on the EZ curls. Not feeling this.
+45 x 12 / 75 x 8 3x through
One-armed OH cable extension / Crouched cable preacher curl thing over my knee: yaaa w/e.
3x through, lots of reps. Still no pump lol.
Incline DB skulls / meadows hammers finisher. So not into it. Stretched a little and got out. Going to the beach tomorrow yay!
^ That arm workout was so bad I was scurred that’s how my workouts were going to be for awhile. I’m guessing it was a fluke, maybe the fact I was exhausted all day falling asleep (lol) had something to do with it. Regardless, today’s back sesh went much better, although I was a bit stiff and my lower back wasn’t cooperating. I’ll give it extra attention during my warmup/cooldown this week.
Yesterday I went to the beach, it was supposed to be sunny and nice but instead was cloudy and windy and cold. Still was entertaining. Ate terribly and drank, but looked better today. Go figure.
Warmup
DB rows: Warmups were done with a deadstop and 2sec hold, work sets done with a controlled negative, good stretch, and 1sec hold
45 x 12 LR warmup
65 x 10 LR warmup
85 x 12 LR
100 x 9 LR
110 x 6 LR
Rack pulls: like I said, lowerback wasn’t in this today, so after my last warmup set I moved on. Slow negative with hard lat flex
135 x 5
225 x 5
315 x 4
405 x 3
495 x 2
Stretchers: naice
90 x 10
110 x 10
130 x 10, 10, 10
Hyper extensions: didn’t add weight b/c of LB, but did each rep controlled with a hard squeeze
bw x 12, 12, 12
Smith shrugs w/ 3sec hold: Was getting tired at this point and knew it was almost time to go. Just did a few sets for some trap stimulation.
225 x 10, 10
315 x 10
Cooldown, done. Quick one today.
what’s the status on that water I asked for buggiefresh?
[quote]bugeishaAD wrote:
Rack pulls: like I said, lowerback wasn’t in this today, so after my last warmup set I moved on. Slow negative with hard lat flex
135 x 5
225 x 5
315 x 4
405 x 3
495 x 2
[/quote]
Yeah. I’ve had lower back conk out on me Friday. Couldn’t even budge baby weights.
[quote]bugeishaAD wrote:
Rando pic from the vacay that i look really large in. Lolz. Mad water retention for the win. Plus hanging out with skinny ripped kids.[/quote]
damn but you are easily twice the size of anyone else in that pic. maybe three times the size of red shorts flex abs hard guy.
which resort did you stay at? not sure if I missed that
spar: I don’t wanna give it to you since you squat like 800 and closegrip over three fitty. Def sucks when your lower back feels less than bulletproof. You’re right, even the babyweights were not happy to be moved. Another day.
fr0: thanks bruddah. Red short/ab flex guy is also my best friend, haha, so it’s fun approaching girls since we’re sort of on two ends of the spectrum, physically speaking.
We stayed at the Punta Cana Princess. It wasn’t bad, but it was emptier than I would have liked with not enough young people. Whoever books subsequent trips will get a more thorough vetting from me to ensure there are plenty of beach bunnies for me to creep on.
Had a date tonight. It was fun. Ok cool bed time soon, feeling good ready to crush work tomorrow and chest/delts/arms.