How much longer are you dieting?
Legs
Moderate carbs
HS ISO Leg Ext (slow reps 1-2 sec pause at TKE)
25 x 30, 35 x 25 x 20, 25 x 20ish
HS ISO leg curl
25 x 15, 35 x 15 x 15 x 12 x 10
Avenger Leg Press
525 x 12, 435 x 10 x 10 x 10 (last rep tensed up back of my neck, prolly held breath so BP went way up, focused on breathing the rest of the workout)
HS Lunge/Split squat machine
1pps x 10 each leg x 5 sets
Abductor Machine 4p x 10 x 10 x 10
BB Back squat (for feel) 135 x 20 (neck was a feeling pretty good but didn’t want to push it)
Straight Leg HS Calf raise
4pps x 30 x 22 x 15 x 10 x 10
Dove and Bug thanks for the kind words.
hlss09, I’m working with Shelby and I would guess at least another few weeks dropping some fat, before we start slowly gaining. Last week I lost 3 lbs, this week I’m bumping up to 2 high carb days.
Delts and Triceps
High carb day
Standing Military
95 x 10, 140 x 10, 160 x 5, 180 x 5
Seated Smith Military
1.5pps x 12, 2pps x 10, 1.5pps x 10
Neutral Grip DB Floor Press
55 x 20, 80 x 20, 100 x 15 x 15 x 12
Close Grip Smith Bench Foam Press
1pps x 10, 2pps x 10, 2.5pps x 10, 3pps x 10
Overhead Tricep Rope
60 x 35 x 30 x 30
Shoulder Box
10 x 15, 12 x 10 x 10
45 lb plate raise x 30 x 28 x 23 x 25
Hanging Leg Raises x 12 x 12 x 12 x 12
Side bends 75 x 10 x 10 x 10
Lats/traps/rhoms
Pulldowns 100 x 20, 150 x 12, 180 x 12
Pullups Different Grips BW x 9 x 7 x 7 x 7
Shrugs BB 135 x 20 225 x 20 275 x 10 225 x 10 DB 100 x 10 x 10 x 10
DL 135 x 5 185 x 5 225 x 3 275 x 3 295 x 3 315 x 3 (stopped here with low back tightness, I’m real conservative on these
Cable Row (change angle and grip every set) stack x 15 x 15 x 15 x 15 x 15
Facepull external rotation super set x 5 rounds
Boom
Just wanted to drop in and say how badass it is that you’ve seen such great progress. I caught some of the comments on Elite’s site, and it made me laugh how tough all the keyboard warriors like to sound. Well done sir. I’ll definitely be following more.
[quote]wiggles wrote:
Just wanted to drop in and say how badass it is that you’ve seen such great progress. I caught some of the comments on Elite’s site, and it made me laugh how tough all the keyboard warriors like to sound. Well done sir. I’ll definitely be following more.[/quote]
Thanks for the props. I appreciate the kind words.
There will always he haters and trolls on theinterwebz.
High carb day
Deload Chest and Arms
Bench 45 x 20, 135 x 12, 185 x 10, 205 x 10
Cable Fly 40 x 12 x 12 x 12 x 12
Pushups BW x 10
Low Incline DB Press 55 x 12 x 12
DB curls both arms 20 x 15 25 x 15 30 x 15
Concentration Curls 15 x 12 x 12
DB Hammer Curls Alternating 55 x 10 x 10
Quick and easy. Deloading = boring = necessary for the volume I’m throwing down lately
Low Day
Legs
Extension 70 x 20 90 x 20 110 x 20
SPlit squat 65 x 10 85 x 10 105 x 10 (each leg)
Leg Press double minis and double oranges 3pps x 15 x 15 x 15 x 15
Lunges 120 x 10 x 10 x 10
Leg curl seated 80 x 12 x 12 x 12 x 12 x 12 x 12
Calfs on Leg Press 2pps x 30 x 30 x 30
Side bends 70 x 10 x 10 x 10
Feeling good despite being a low day.
stupid post not showing up and getting lost into cyberspace
Yesterday
deload shoulders
ext rot w/ band, facepulls, IYTs light weight
mini band tricep pushdown x 100 reps
Today
Felt like getting some fresh air and sunshine. Went outside a shot a basketball for the first time in about a year. Wanted to do a little jumping, slowly tested the waters. Everything feels pretty good.
you’re my idol.
Deload Lats/Rhoms/Traps
Low Carb Day
Lat pulldown 80 x 12, 120 x 10, 180 x 10
Pullups x 8 x 8 x 7
Chest Supported DB rows 25 x 15 x 15 x 15
Reverse Shrugs Smith 1ps x 25 x 25 x 25
Shrugs 155 x 25
Lowest Pin Rack Pulls 135 x 5, 185 x 5, 205 x 5, 225 x 5 x 3
Horizontal Cable Rows stack x 12 x 12 x 12 (different angles)
Pallof press x 15 x 15 x 15
Hanging leg raises x 15 x 15 x 15
pretty good sesh for a deload.
High Carb Day
Chest Biceps
BB Bench bar x 20 135 x 10 185 x 10, 225 x 5, 275 x 5, 315 x 3, 325 x 1, 335 x 1 drop 225 x 16 (somebody forgot to text strength and tell him he was invited to the gym today LOLz)
Smith Low Incline 2pps x 12 x 10 x 10
Cable Flyz 60 x 12 50 x 12 x 10, 40 x 12
Machine Press Stretches Drop set 180 x 25ish 130 x 20, 100 x 20 80 x 20
DC Chest stretch 45 dbs x 50 seconds
Alternating DB Bicep Curl (5 second negatives) 30 x 5, 45 x 5, 55 x 5, 60 x 5, 65 x 5 x 5
DB Preacher Curl 25 x 20 x 12 x 12
Fat Gripz Alt DB Curls 30 x alot
fin
[quote]deat wrote:
stupid post not showing up and getting lost into cyberspace
Yesterday
deload shoulders
ext rot w/ band, facepulls, IYTs light weight
mini band tricep pushdown x 100 reps
Today
Felt like getting some fresh air and sunshine. Went outside a shot a basketball for the first time in about a year. Wanted to do a little jumping, slowly tested the waters. Everything feels pretty good.
Damn dude, I didn’t know you had ups like that. Do you play b-ball regularly?
[quote]sam_sneed wrote:
[quote]deat wrote:
stupid post not showing up and getting lost into cyberspace
Yesterday
deload shoulders
ext rot w/ band, facepulls, IYTs light weight
mini band tricep pushdown x 100 reps
Today
Felt like getting some fresh air and sunshine. Went outside a shot a basketball for the first time in about a year. Wanted to do a little jumping, slowly tested the waters. Everything feels pretty good.
Damn dude, I didn’t know you had ups like that. Do you play b-ball regularly?
[/quote]
Haven’t played a game in about a year. Used to play recreationally in college 3 years ago about 2-3 times a week.
Lower Body
Low Carb
Avenger Leg Ext 1p x 20, 2p x 20, 3ps x 10 (right knee felt weird so I switched machines, i think the leg pad was bent a little putting more stress on the right knee)
HS Iso leg ext 1pps x 10 x 6, .75pps x 20 x 18
Avenger Leg Press Giant Drop Set 525 x 14 (PR i think?) 435 x 10, 345 x 16 (death)
Avenger Leg curl 2p x 15, 3p x 10, 4p x 10, Dropset 4.5p x 5, 4p x 7, 3p x 10
BB back squat controled negatives ATG, 225 x 10
HS Split Squat/Lunge 1pps x 10 reps each leg
HS Striaght leg calf raise 5pps x 10, 4.5pps x 10, 4pps x 10, 3.5pps x 10, 3pps x 10 (last few sets I could actually feel my tiny calfs mooing)
BB back squat constant tension 135 x 25
HS split squat/lunge 1pps x 6 x 6
Breathing like a freight train after leg press and squats. Money workout. High carb day yesterday did me wonders.
I’m going to use this workout as a model for tonight’s leg destruction. Thx <3
Shoulders and Triceps
Low Day
Switched things up a bit, tried doing triceps first (was ok, but i think ill go back to shoulders then tris)
Chains and Bands Close Grip Bench
Short Black Minis 30 lbs of chain each side 95 x 10, 135 x 10, 185 x 3, 225 x 3, 185 x 3, 135 x 12
Banded pushdowns x 100
Dead stop DB tricep extensions on floor 30 x 15, 50 x 15 (stopped due to shoulder and neck feeling uncomftable)
DB Tricep Kickbacks (2 sec pause) 25 x 15 x 10 x 5
BB Standing strict press 135 x 10 x 10 x 10 (felt off in the shoulders so I kept the weight low and reps strict)
Plate front raise 45 x 30 x 15 x 15
Battle Ropes x 100 reps various styles
V-ups x 20 x 12
decent workout, lowish carbs, definately gonna stick to shoulder thennnn tricpes in the future.
Low Carb Day
fasted morning cardio x 45 min
Upper Body Lifting
Bench 30lbs of chain 45 x 15, 135 x 10, 225 x 5, 275 x 1, 275 x 8?? 1
Nautilus Incline Xplode 10 second negatives: Stack x 6 x 3 x 2
Nautilus Pec Deck Upright 125 x 10 x 5 x 5
BB Incline half reps slow and controlled neg, fast positives 135 x 10 x 7 x 7
DB Tricep Ext dead stop 45 x 10, 55 x 8, 40 x 10
Band Pushdowns x 100 total reps
Diamond Pushups x 20 x 15
HS Iso pulldown 10 count hold on on bottom, 3pps x 8, 3.5pps x 5, 3pps x 3
HS Iso low row 2pps x 10 x 10 x 10 x 9 (one arm at a time keep shoulder down contract lat harddd)
DB alternating curl 5 second negative 40 x 5 50 x 5 x 5 x 5 x 4 (didn’t bump in weight to give biceps tendon some TLC)
DB Concentration Curl 25 x 20, 20 x 15 (seated elbow on gastroc)
Battle ropes x 50 reps, break shoot the breeze with some guy asking about ropes, I tell him “yeah I’ll do another set if we both do a set of 100 reps” LOL tired
Sitting at home eating my oatmeal protein powder glass of water feelin’ good.
Low carb day
45 min of FNPC (fasted non-panting cardio ;))
LEGZ
HS Iso lateral Leg Ext 20 x 20, 35 x 20, 45 x 18 x 5
HS Iso laterla leg curl 40 x 16 x 8 30 x 14 x 4
Avenger Leg Press (with stupid Nike Cross trainers DUMMMMMB) 550 x 8, 460 x 10, 370 x 15
BB Back Squat 4 second negatives: 225 x 6 x 7 x 5
HS ISO Leg Press High Rep Set 115 x 35 tut reps
Prowler type sled pulls 4plates on rubber floor sucks x 100 feet x 8 times super setted with the following
Tibia Dorsi 85 x 14 x 10 x 10
HS Straight leg calf raise giant drop set 6pps x 5, 5.5pps x 6, 5pps x 10, 4.5pps x 10, 4pps x 10 x 10 (looser form towards end)
Single leg calf raise x 40 x 40 x 40
Pretty good workout forgot my wrestling shoes, and leg press sucked without the right shoes, making everything unstable as I transitioned from eccentric to concentric. Stupid. Everything else was good.