main chest and shoulder pump
bench 185x9 205x3 185x6 drop 135x a lot
db incline press 50s x8 55s x8,10 drop 40s x8
dips x10,8 +25x5 drop x5
smith shoulder press 90x8,12,10
a1)cable flys 22 x12,12,12
a2)145x8,8,8
lat raises - went to town with a shit load of reps with 20’s and 25’s
bench felt real off today, but still hit normal numbers for me, next chest session im gonna prepare well and blast some biiiig numbers, in terms of my numbers now of course
deadlift/p-chain training tomorrow
and i can’t help myself, ive been listening to this on repeat for the last 3 days, the drop is mindbending
back/deadlift
deads 225x3 275x1 315x1(wrist wraps) 365x1(wrist wraps) 275x6
by this point i was beat so i just did random upper back stuff, pullups, cable rows and db rows
365 got me all fired up, only 40 more lbs till 405 hell yeah
405
Here it comes
Here it comes
Wooooooooooooooo
haha thanks man ive been lovin deadliftin lately i definatly feel 405 comin soon, just tryin to get to your level ha
clean and press/arms
clean and press 135x2,2,2,2,2,5
machine rear delt fly 100x12 115x12 130x10 115x10 110x10
a1)wrist curl superset 30x10 40x7,12
a2)hammer curls 30s x8,8,8
b1)rope pushdowns (didnt look at the weight, moved up a weight all sets) x8,8,8,8,8
b2)HS preacher curl 70x8 80x8 90x7 80x8
c1)ez skulls 70x7,7 50x15
c2)ez curls 70x7,7 50x13
shrugs 185x10,12,10 135x12
dip/pullup superset - sets of 5 both ways until can’t get sets of 5 x 4 sets
felt out of it today but still thought it was a good workout for me, hell yeah
hell yeah for gettin big and pushin your body to new limits
squats and quads
warm up bike leg ext leg curl split squats
squats(w/belt) 225x3 255x1 275x1,1 185(no belt)x13
bitch ghr 2x10
leg press 6/side 6 sets of 7 about 1min rest (I WENT HAM)
front squats 155x3,3,3,3 about 30sec rest (I WENT HAM AGAIN)
3 sets ab superset (bench side crunches & weighted ab pulldowns)
seated calf raise 90x3x12
my squats are deeper than ever and my form feels good as hell, and my front squats are awesome, ive been using a close stance and been going to rock bottom, these finish my legs like no other
My best lifts so far
Squat 275x1 w/ belt
Bench 225x1
Deadlift 365 w/ wrist wraps
Hang clean & press 155x1 (hopeing these will help my bench)
still a long way to go, but im happy so far, ill weigh myself tomorrow or before my bench day
todays training sucked. haven’t slept too good the last 2 nights, been eating a lot of fast food recently, and doing some self medication since i can’t smoke the ganj anymore. felt zoned out the whole workout, even caught myself losing concentration on a top set of bench. looks like i gotta give myself a mental slap in the face before tomorrow’s training.
gonna post my warm up and everything, if something looks funky let me know please
shoulder dislocations 1 set to loosen up
low incline flys 20s about 15 reps then pushups 6 explosive reps chinups 5 super controled reps
bench 135x8 155x6 185x4 205x2,1 185x6,4
incline db press 50s x8 55s x8 60s x9 50s x8
HS decline press(could barely do dips for some reason) 2/side x8,7 1.5/sidex12
smith shoulder press 1 plate/side x8,8
front raises 25s x10,10,10,10
HS shoulder raise 65x15,15,15,15 50x15
machine flys and cable flys
if anyone who actually reads this and has anything to critique on my pressing, feel free to let me know, my chest is by far my most under-developed bodypart, everybody tells me my back looks too big for my body and my chest is sunken, no clue how to fix it and im not trying to get implants jk lolololololololololz
but seriously, my bench/chest needs some help
*and i weighed myself in today at 223, but im gaining noticeable fat, probably from eating the fast food, oh well ill put a serious week in and re-weigh myself next week
slept 14 hours last night, gonna see if i can bring the thunder at the gym
the thunder was brought
back
bb rows worked up to 185(wraps)x6,6,5,6 then 135x15
chins x10,9,5,5,5 switched up grips from time to time, I wanna get back on my pull up game
a1)straight arm pulldown 70 x12,12,12
a2)db incline rear delt flys 25s x10,10,10
ez bar curls 60x10 80x6 70x7,7
deadlifts 225x5 315(wraps)x5 225(wraps)x 18 and went scotty
i exploded the first 13 reps then the last five i held it at the top and did 5 shrugs each dl rep, gonna start doing something like this at the end of my workouts, completely finished my back
i should cut down on the number of lifts i do a workout and focus on getting a lot of quality reps during each set, trying to do a lot of lifts for my legs while also doing a lot of volume has my hamstring hurting baaaaad
gonna go flip some tires and push some prowlers tomorrow, hell yeah
had a nice cardio/stretching/fitness day, gonna start doing these about once a week cus im feeling my body tighten up from all the lifting and not a lot of stretching
15 min bike warm up
a1)groin mobility - mountain climber stretchers
a2)twisting sit ups on decline bench
3 sets of 10 reps
b1)twisting sit ups on floor 10lb medicine ball
b2)crazy leg raises on flat bench
b3)crunches on big ball w/ 25lbs overhead
2 sets
c1)ab wheel
c2)wall sits w/ 45lb plate
c3)jump rope
2 sets
then about 25 min on the bike
i am one crazy motherfucker
12/17 clean&press day
clean and press 135x3 155x1,1,1,1,3 135x3
HS shoulder press 90 4 sets 10-15 reps
db lat raise 20s x20,20,28 ← i like this
a1)wrist curl superset x10,10
a2)db hammer curl 30s x10,10
machine preacher curls 2 sets light weight high reps
dip/pullup superset 3 sets of 5 both ways
12/18 hungover squat day on 3 hours of sleep and no ipod, fuck it
squats 225x3,5 275x1,2 315x1 ← didnt go as deep as i wanted but its a start 225x9
a1)leg press calf raise 200x15 290x15
a2)lying leg curl 100x10,10
a3)front squats 135x10 185x9
beast mode 3 sets-
b1)prowler push 90lbs about 30 yards
b2)tire flips 250 10 reps
tried to flip the 660 lb tire, kept on getting it to my knees but couldnt kick it up to my shoulders, ill get it one day
chest
did some supersets and triple sets to switch it up, then did a shitload of abs and cardio
back
bb rows 185x5 205x3 225x5 185x9 135x15
wide pullups x8,6,6
a1)straight arm pulldowns 42.5x12,15,15
a2)seated row rear delt flys 20x15,15,15
ez curls 50x10 60x9 70x6 60x10 50x13
been doing a lot of cardio and trying to eat right, but im saying fuck that, im gonna start eating massive man portions of clean foods like chicken eggs tuna and all the rest of the good clean gettin big lifestyle,
clean and press 95x5 135x3 155x1 175xnope
-at this point i noticed i was muscling the weight up and not focusing on form, so bumped it down to 135 and worked on form (gotta focus on accelerating with calfs, pchain and traps)
incline bench 135x5 155x3 135x5,5,5,7,7 (these felt good i just gotta tighten up my form)
HS lat raise 65x10 80x10 95x10,10,14drop 65x12 with 30s to 1min rest (got me all pumped up)
BB reverse curls 65x8 85xsloppy5 65x5,5,5,8
-gotta superset another tricep lift next session
a1)skulls 80x8,8,8,8
a2)HS preacher curl 90x8,8,8,10
BB shrugs 185x10 225x8,8,8,10 185x12
dip and chin up superset 5 sets of 5
did some stretching and mobility today after lifting, focused on groin hipflexors hams cus theyre my weak points
gonna start lifting front squats as my heavy squat and finish off with back squats for high reps, gotta go big if your gonna go big thats what i always say
trying to get my legs to blossom into beautiful forklifts
(warmed up, of course)
front squats 155x2 185x1 205x1 225x1,2 185x3,3 135x10
a1)leg curl 100x10,10,10 85x13
a2)leg press 6/side x8,8,10 5/side x15
back squats(w/belt) 185x10,17
a1)smith calf raise 90 x10,10
a2)seated calf raise 90x20,20
ab pulldowns 67.5 x10,10,10
a1)ab wheel x6,6
a2)oblique leg raises 20x 10,10 both each way
happy holidays merry christmas and all that jazz, keep it safe keep it clean
chest
db flat bench 80s x5 85s x4 90s x4 75s x12
HS incline press 2/side x6 1.5/side x8,8,12
BB decline bench 185x6 155x14
cable flys going down and up, 5 total sets of each around 10-12 reps a set
rope pushdowns light weight 3x15
hell yeah goin heavy and hard on the back to pay tribute to jesus’s birthday tomorrow
no wrist wraps at the gym today, but still got saucy for jesus
BB rows 185x6 225x3,6,5 185x10,12
underhand chins +25x5,6 drop to bodyweight>5
a1)straight arm pulldowns 50x10,15,15,15
a2)rear delt flys on incline bench 20s x10,12,12,20
BB curls 95x6 75x10,9
deadlifts (tried mixed grip for the first time since i had no wraps and i wanted to go heavy)
275x1 315x1 365x1 315x1 (mixed grip felt awkward on my lower back, gonna try em a couple more times and see if they feel better)
next back session i gotta remind myself to work up to a kinda heavy weight for a lot of reps on deadlifts
Fuck that lot of reps on deadlift nonsense
Hit like 8 sets of 3 pyramiding
[quote]Ct. Rockula wrote:
Fuck that lot of reps on deadlift nonsense
Hit like 8 sets of 3 pyramiding
[/quote]
i like your style, ill try it out next time thanks brotha