Legz
HS ISO leg ext 25x20 50x21 35x16 25 x 28 LOL on the rep numbers
Avenger leg press 525 x 12 415 x 7 350 x 17 ( 30 sec between sets)
Avenger leg curl laying 3p x 10 4p x 10 4 x 10
Squat 4 second negative 135 x 10 225 x ?7??10 death
Lunges work up to 75 lb db x 8 each leg
Calf straightnleg 6ppsxamap5ppsxamap4ppsxamap
Plank 60 sec x 2
Bw lunges for fun.
I wish I could diet and be as strong as you.
[quote]bugeishaAD wrote:
I wish I could diet and be as strong as you.[/quote]
It sure is a mind game losing strength and size to get leaner…I would say by the looks of your current avitar you’ll be fine! 
Shoulder and Triceps - High Carb Day
BB Press sitting on flat bench (no back support) : 50 x 20, 100 x 10, 140 x 5, 160 x 5, 190 x 5 (reps 1-4 went up super fast), 225 x 1 (grinder/ shoulder pinch/slight pain, dang I thought I had this in me 190 set felt so good)
Shoulder box: 8 x 15, 10 x 15, 15 x 12ish (loose form)
DB Crucifix Holds (60 seconds): 10 x 1, 15 x 1 (prolly only got 45 seconds)
Plate Front Raises (max reps in 55 seconds): 45lb x 34 x 30 x 28 (a bit more body english in latter portions of sets 2 and 3)
Mini Band Face Pullz: x 15 x 15 x 15 x 15
Close grip (pointer fingers on the edge of smooth) foam roller press: 140 x 12, 190 x 8, 230 x 8, 275 x 8, 315 x 8 (hit pins 3 times during this set LOL).
Band Pushdowns x 100
DB Tricep Kickbacks (2 second hold with arm fully extended) 20 x 12 x 12 x 10
V-ups x 15 x 15 (abbbb cramp)
Hanging Leg raises x 15 x 15 x 15
Feeling pretty good. Stupid trying to hit 225 on the bb press, felt a little tweak in my shoulder and had some subseqent minor discomfort (feels ok today). Training hard, but need to remember to train smart.
Scuse me mate, sorry if this is a bro-licious question but
What did you do to get your bench up? Besides ‘benching’ - any tips?
I ask as our accessory lifts are similar, yet my bar bench is atrocious.
Cheers
[quote]dannyrat wrote:
Scuse me mate, sorry if this is a bro-licious question but
What did you do to get your bench up? Besides ‘benching’ - any tips?
I ask as our accessory lifts are similar, yet my bar bench is atrocious.
Cheers[/quote]
Setup Dave Tates bench press YouTube videos are awesome
Hit the triceps hard extensions (laying neutral grip db extensions on the floor I’ve gone as high as 70 x 12 deadstop reps. Hit the lats hard with pullups/chinups cable and machine rows
What are your acessories currently?. Here are some of my other acessory PRs
BB floor semi paused press 315 x 10
Db neutral grip floor press 130 x 16
Incline press 375 x 1
-deat
Deat, the people have spoken. We want updated pics
[quote]deat wrote:
[quote]dannyrat wrote:
Scuse me mate, sorry if this is a bro-licious question but
What did you do to get your bench up? Besides ‘benching’ - any tips?
I ask as our accessory lifts are similar, yet my bar bench is atrocious.
Cheers[/quote]
Setup Dave Tates bench press YouTube videos are awesome
Hit the triceps hard extensions (laying neutral grip db extensions on the floor I’ve gone as high as 70 x 12 deadstop reps. Hit the lats hard with pullups/chinups cable and machine rows
What are your acessories currently?. Here are some of my other acessory PRs
BB floor semi paused press 315 x 10
Db neutral grip floor press 130 x 16
Incline press 375 x 1
-deat[/quote]
Judging by that, I think we’ve hit the nail on the head: I need to improve tris.
I don’t do any of those lifts. Incline 375x1 is sick.
Basically, i’m going to do loads of bench for a while and we’ll see where that gets me.
Thanks for your input
EDIT 1 more thing, before this phase, did you train a lot in the lower rep ranges?
The reason I ask is, your big numbers look BIG, but I never really train low reps. If I get 5 reps one week i’ll stick with it til I get 8.
I think as a consequence (and as I train alone) I never really attempt singles-triples.
It might be hurting me. The few times I tried it, I could get 3 with like 120% my 12RM, which doesn’t seem enough to me. Any thoughts?
[quote]dannyrat wrote:
[quote]deat wrote:
[quote]dannyrat wrote:
Scuse me mate, sorry if this is a bro-licious question but
What did you do to get your bench up? Besides ‘benching’ - any tips?
I ask as our accessory lifts are similar, yet my bar bench is atrocious.
Cheers[/quote]
Setup Dave Tates bench press YouTube videos are awesome
Hit the triceps hard extensions (laying neutral grip db extensions on the floor I’ve gone as high as 70 x 12 deadstop reps. Hit the lats hard with pullups/chinups cable and machine rows
What are your acessories currently?. Here are some of my other acessory PRs
BB floor semi paused press 315 x 10
Db neutral grip floor press 130 x 16
Incline press 375 x 1
-deat[/quote]
Judging by that, I think we’ve hit the nail on the head: I need to improve tris.
I don’t do any of those lifts. Incline 375x1 is sick.
Basically, i’m going to do loads of bench for a while and we’ll see where that gets me.
Thanks for your input
EDIT 1 more thing, before this phase, did you train a lot in the lower rep ranges?
The reason I ask is, your big numbers look BIG, but I never really train low reps. If I get 5 reps one week i’ll stick with it til I get 8.
I think as a consequence (and as I train alone) I never really attempt singles-triples.
It might be hurting me. The few times I tried it, I could get 3 with like 120% my 12RM, which doesn’t seem enough to me. Any thoughts?[/quote]
Most my training has been in the 5-12 rep range. That is why I (like you Dannyrat) hit 325 x 10, but struggle around 400-410. I’m training to put on muslce and strength is a secondary benefit to me (I’m not a PLer), but I like to work up to singles every now and then.
Gaining weight, getting a lot stronger on everything else and training bench every other week directly is when I made the most progress (not to say that is optimal, but it’s when I was making the most linear progress).
[quote]hlss09 wrote:
Deat, the people have spoken. We want updated pics[/quote]
The RFP is currently being processed. The people should expect to receive their requested pics within the next 4 to 5 business days.
I’ll relay the message
Friday Lats/Rhoms/Traps
Pullups
BW x 11 or 12
Pulldowns
3pps x 12, 4pps x 10, 3pps x 12
DB Row 100 x 15 x 15
Avenger Row drop set
225 x 10 180 x 5 135 x 13
HS Shrug
4pps x 15 x 15 x 15 x 10
Nautilus Pullover
290 x 12 x 12 200 x 10 x 100
Sunday Chest/Biceps
Bench w/ reverse light bands 45 x 25 x 25, 140 x 10, 190 x 10, 230 x 10. 280 x 5, 325 x 5, 345 x 5, 365 x 4
Incline Bench 140 x 10, 190 x 10, 230 x 5 x 4
Cable Flys 60 x 15 x 14 x 12, 40 x 16 x 12
Bottom half Machine Press w/ 4 second holds in stretch 100 x 20, 130 x 20 100 x 20 80 x 25 (one big set)
Stretches with aerobics boards
Alt DB Curls (5 second negatives) 15 x 10, 30 x 10, 45 x 10, 55 x 10 x 10, 60 x 10, 50 x 10 x 10
Machine Preacher 130 x 14 100 x 10, 80 x 10 (drop set)
Concentration curls 20 x 2 sets each arm max reps
peaceout
Legs
Medium Carb
Avenger Leg Extension Machine: 135 x 20, 115 x 20 x 12 x 10
Avenger Leg Curl Machine: 180 x 12, 135 x 20 x 14
Avenger Leg Press: 525 x 12, 435 x 10 x 8
HS Lunge/DL station 2pps x 8, 5, 1pps x 20 x 15
HS Abductor machine 4ps x 14, 3ps x 10
BB Back Sqwuat 225 x 10 (3 sec negs) x 6 x 6
HS straight leg calf 5pps x 20 x 20 x 18 x 10 x 10
V-ups bw x 30
Plank 60 sec.
Boom
Who’s excited for pics?
<---- this guy.
Shoulders and triceps
Medium carb
Smith military press 0.5pps x 10 1pps x10 1.5pps x 10 2pps x 8 1.5pps x 8
3way shoulder 5 x 30 10 x 30 12 x 30
45 plate front raise x 35 x 30 x 28 x 20
Face pulls 100 x 12 140 x 12 160 x 12 x 12 x 12
Floor Press 135 x 8 225 x 8 275 x 8 315 x 8
Rope pushdowns 100 total reps
Db rolling floor extensions 20 x 10 30 x 10 45 x 10 x 10 x 10
Diamond pushups x 15
Hanging leg raises x 15 x 15 x 15
Lats/Traps/Rhoms
HS Iso Wide pulldown 3pps x 10 3.5pps x 9 (2 second pause on bottom)
Pullups BW x 10 x 8 x 5
Avenger Horizontal Row 5plates x 14 (10 second negative)
HS shrugs 4pps x 25 x 25 x 25
DL 135 x 5, 225 x 5, 275 x 5 x 5 (didn’t bump up in weight, low back muscles were feeling extra tight)
DB Row 75 x 25 x 25 x 25
Chins assisted x 10 (stopped due to shoulder feeling weird, underhand grip never feels great)
Abs
Battle ropes (3 x 60 second rounds ) for fun
High Carb day
Chest, Biceps and Abz
Incline presss (havent done these for heavy weights in a while)
135 x 10, 185 x 8, 225 x 5, 245 x 5, 265 x 4 (considering I wasn’t taking more than 30-60 between sets this is what I get)
Bottom half smith press 2pps x 12, 2.5pps x 12, 3pps x 10
Cable Flyz 70 x 12, 60 x 12 x 10, 50 x 12 (i gotta take more time between sets I just hate waiting haha)
Machine Press stretches no lockout 130 x 30, 80 x 30
Shoulder dislocates x 30
DB Bicep Alternating Curls 5 count neg. 15 x 5, 30 x 5, 45 x 5, 55 x 5, 60 x 5, 70 x 3 (stopped due to right wrist being goofy)
Preacher DB curl 30 x 15, 35 x 8
Incline Hammer Curls 25 x 15 x 15 x 10
ab super set little rest inbetween
Front Plank x 120 sec x 60 sec x 60 sec
V-Ups x 10 x 10 x 10
Decent session, definately gotta take more time in between my sets of main multijoint movements, otherwise the weights suffer big time.
compilation sorry such crappy pics I’m a busy dude.
Now this is some freaking awsome progress. Keep kicking ass brother.
You are one thick dude. Color me jelatin.