Wasn’t feeling awesome so I took at bit of a deload and tried to feel teh burn
Leg Extesion/Leg Curl (no rest)
100 x 20 115 x 10
130 x 12 (1-count pause at TKE) 130 x 12
170 x 12 (2-count pause) 150 x 12
190 x 12 (3-count pause) 190 x 12
200 x 9 (3-count pause) 190 x 9
200 x 9 (3-count pause) 190 x 6
Leg Press (TUT, Pause)
3pps x 20,0
4pps x 20,0
4pps x 15,5
4pps x 10,10
4pps x 5,15
4pps x 0,20
Rope Skips
BW x 100 x 2 sets as fast as possible.
Handcuffs x 20
Tricep Ext Light Miniband x 30 x 3 sets
Bench
140 x 5
190 x 1
235 x 1
280 x 1
325 x 1
345 x 1 (not feeling awesome so decided to take it easy)
275 x 15 comp grip
275 x 12 ring finger on rings
Average Band Fat Gripz Rows x 10 x 5 sets
Rear Delt on Ball 5 x 20 x 5 sets
Fat Gripz Hammer Curl (1-count pause in contracted pos.) 15 x 20, 25 x 20
Band Dislocates x 35
ME lower
Fire Hydrants BW x 20
Leg Ext 100 x 30
BB High Bar Paused Medium stance Back Squat
135 x 5
185 x 3
225 x 3
275 x 3
315 x 1
365 x 1
405 x 1
415 x retarded (hit pins and stopped lol)
365 x 5
A1 Back Extensions w/ elitefts average band x 10 x 3 sets
A2 Ghetto Glute Ham Raise x 10 x 3 sets (not real reps lol)
A3 DB Paused RDL 50 x 10 x 3 sets
Bike on max resistance x 4 min
Belt squat rigged up on the cable machine
60 x 50
160 x 50
upper
handcuffs x 10 x 3 sets
Rear delts a bunch x a bunch
DB Flat Press
20 x 10 (1-count pause at stretch and contraction)
40 x 10 (“”)
60 x 10 (“”)
80 x 35 (no pauses, good form though)
Chest Supported Row Machine
100 x 20 neutral grip
110 x 20 bench grip
120 x 20 neutral grip
130 x 20 bench grip
140 x 20 neutral grip (reps got sloppy at the end pump was pretty intense)
Facepulls
80 x 20 x 5 sets different heights
A1
Tricep Pushdowns
100 x 10
A2
Preacher Curl Close Grip EZ Bar
45 x 10 x 3 sets
45 x 8
45 x 6 (lololololololololololol^1000000)
B1
Scapular Plane Seated DB Lateral Raise
15 x 20
20 x 20
25 x 20
B2
Rear delt machine
60 x 20 x 5 sets (garbage machine and movement)
prowler pushin’
90 pounds 200 yards x 4 (100 yards high handles, 100 yards low handles or backward drag)
uppper meh meh bleh
handcuffs x 10 x 3
tricep pushdowns light x 100
Close Grip Bench With Fat Gripz 1" away from smooth w/ pointers, paused 1-2" from bottom of rep
135 x 4
195 x 4
235 x 4
285 x 5 (opps)
No fat gripz
325 x 4
Military Seated
Ramp to
105 x 7 x 5
Neutral Grip Pullup, Pullup, Chinup
1/1/1
2/2/2
3/3/3
4/3/4
Tricep Ext Overhead
20 x 50 x 2 sets
Fat Gripz Hammer Curl
20 x 50 x 2 sets
shoulder are feelin’ a little meh
stupid thing at mah post
DE Squat
got the YOKE SSB in
85 x 5
175 x 3
225 x 2
265 x 2
305 x 2
355 x 2 x 14 sets
sorry in advance for teh angle and height of my vid
deficit conv dead standing on 45lb plates
135 x 6
225 x 6
275 x 6 x 3 sets
A1
Back extension with elite light band x 10 x 2 sets
A2
Jump rope 50 skips as fast as possible x 2 sets
B1
Jump rope 50 skips as fast as possible x 2 sets
B2
Goblet squat bottom half 70 x 20 x 2 sets
Gassed by the end. SSB is sweet, taking strain off my shoulders.
Upper Body RE
foam roll chest, tris, lats, upperback
handcuffs x 10 x 2 sets
flat 45 neutral grip DB Bench
30 x 20
50 x 20
75 x 10
100 x 30ish (lost count)
100 x 22
Decline Paused DB Bench (just checking the movement out)
50 x 20 x 2 sets
Scap/Trap Stretch Pulldowns JM/MD style
100 x 8
160 x 8
190 x 4 (too heavy)
170 x 8 x 2 sets
cable row to hip, cable level mid thigh pause at max contraction
50 x 10 x 5 sets
underhand BB row
185 x 10
225 x 10 (low back a bit tired from yesterday and subbed out)
Chest Supported Row
140 x 12 neutral grip
160 x 12 bench grip
180 x 12 nuetral grip (form loosening)
160 x 12 bench grip (perfect form
160 x 10 neutral grip
DB Hammer Curl
15 x 10 both arms together paused
25 x 10 “”
35 x 10 “”
45 x 10 alternating paused
60 x 10 altenating no pause
A1 Cordova Rope Extension (hit dat lazy head, bug style!)
60 x 10 x 6 sets
A2 DB Preacher Curl Strictttt
20 x 10 x 6 sets
Rear Delt Machine
80 x 30 (meh)
Rear Delt “Swings” laying on a bench
15 x 50 (smoked my shin enough to get a golf ball sized bump and a lil blood…thanks Nalgene bottle LOL)
40 x 30 (not a lot of ROM)
15 x 25
45 lb Plate Front Raises
45 x 30 x 3 sets
Yo dawg, I hear you like volume, so I added some more volume to my volume
Legs
Lying leg curl
100x 10 x 3 hard
Squat oly paused
Ramp to 365 x 1, 315 x 4
Db sdls
50 x 10
75 x 10
100 x 10
130 x 6 x 3
110 x 10
A1 ssb front squat paused
95 x 5 x 5
A2 isometric split squat
95 x 20 seconds x 5
B1 kb swings
30 x 20
40 x 20
50 x 20
B2 rope skips
100 x 3
C1 tibia dorsi
85 x 12, 10, 8
C2 standing db calf raise on plates
65 x 20 x 3
C
upper ME
handcuffs x 10 x 3
pullaparts x 20 x 2
band pushdowns easy x 20
Bench Paused 2 seconds
135 x 5
185 x 5
225 x 1
285 x 1
325 x 1
345 x 1
Manpon Bench
325 x 12 (timing way messed up hit up rights 5 times lol)
Bottom Half Bench
235 x 5
255 x 5
275 x 5
295 x 5
Seated No Support Military
55 x 10
75 x 10
95 x 10
115 x 10
BB Underhand Row
135 x 10
185 x 10
235 x 10
285 x 10
schedule is packed so:
DE Lower
YOKE SSB parallel box squats
1pps x 5
1.5pps x 5
2pps x 2
2.5pps x 2
3pps x 2
375 x 2 x 14 sets
ur huge.
[quote]bugeishaAD wrote:
ur huge.[/quote]
i’m just doing an impression of u? is it working?
ME Upper (busy weekend, with new dog, home improvement projects and bbqing)
handcuffs x 10 x 3 sets
Pullaparts x 20 x 2 sets
Bench Wide Grip
135 x 5
225 x 5
285 x 1
325 x 1
345 x 1
375 x 1 (slowww through the middle)
285 x 13
BB Underhand Rows
135 x 10
235 x 10
285 x 10 x 2 sets
Wed
Lower Deload
worked up to Yoke SSB 315 x 2, 355 x 2
Today
DE upper
handcuffs x 10 x 3 sets
Pullaprts x mini x 20 x 3 sets
Bench w/ short average bands looped on 2nd lowest spotter pins
135 x 3
155 x 3
185 x 3
195 x 3 x 5
185 x 3 x 3
wasn’t feeling awesome so I cut volume down a bit
Lying DB Tricep Extensions
15 x 20
30 x 10
40 x 10
45 x 10
45 x 9
40 x 10
35 x 9
Seated lat pulldowns
60 x 10 partials, 10 full reps
100 x “”
140 x “” x 2 sets couldn’t get all full reps on set 2
DB Deadstop Row From Floor
100 x 10 x 3 sets
Seated Chest Supported Machine Row
100 x 10 partials, 10 full reps neutral grip
120 x “” bench grip
140 x “”" neutral grip
160 x “” bench grip cheating on the last few reps
Face Pulls
90 x 10 x 6 sets different angles
Hammer Curls
15 x 10 partials, 10 full reps
25 x “”
30 x “”
35 x “” couldnt get all the full reps
40 x 10 partials
50 x 10 partials
Med Ball Front Raises no rest
20 x 20, 8 x 20, 14 x 20, 6 x 20, 20 x 20, 12 x 20
Stretch delts, lats and pecs
peaceout
[quote]deat wrote:
Upper Body RE
flat 45 neutral grip DB Bench
100 x 30ish (lost count)
100 x 22
[/quote]
Saw this and died a little. FML. Glad to see you still killin’ it.
[quote]wiggles wrote:
[quote]deat wrote:
Upper Body RE
flat 45 neutral grip DB Bench
100 x 30ish (lost count)
100 x 22
[/quote]
Saw this and died a little. FML. Glad to see you still killin’ it.[/quote]
Thanks Wiggles!
lower on saturday
leg ext
25 x 20
45 x 15 (hardd)
leg curl
135 x 10
180 x 10
225 x 10 x 3 sets
Leg Press avenger
360 x 10
495 x 10
Dynamic Sumo DL
135 x 2
225 x 2
315 x 2 x 2 sets
365 x 1 x 10 sets
Today
ME upper
handcuffs x 10 x 3 sets
pullaparts x 20 x 3 sets
tricep band pushdowns x 30
Bench Thumbless Grip Pointers on Yellow Tape
135 x 5
185 x 5
235 x 5
285 x 1
325 x 1
345 x 1
325 x 1
385 x 1
395 x 1 (pr)
BB Underhand Rows
135 x 10
235 x 10
285 x 10
235 x 10 x 2 sets
Lower
Leg ext
100 x 30
Fire hydrants
Bw x 20
High bar med stance squats
135 x 5 x 2
185 x 3
225 x3
275 x 3
315x 3
365 x 3
405 x 3 (slow and meh)
3 count negative squat with short rest
315 x 3 rest 20 seconds x 5 sets
Leg extension
140 x 20
140 x 10 rest 20 secs between ets x 5
Leg press continuous set continue tension no lockouts
2pps x 20, 3pps x20, 4pps x 15, 3pps x 20, 2pps x 20
Pumppppppppt
