[quote]yonkeyschnitzel wrote:
he is almost dead. Taking my time, doing a very thorough job.
250 by 8/31, 2nd week of sept., call out coming. Get after it.[/quote
Be Obscene
B-E Obscene!!!
Standing Supinated DB Curl/Rope Pushdown 1x12/1x10
40/140
50/200
Single Arm DB Preacher CurlStanding Tricep Pressback 1x12/1x10/1x8
45/80
55/100
65/115
Prone Hammer Grip Incline DB Curl/Tate Press 1x12/1x10/1x8
50/90
60/110
70/125
I think I’m getting a better feel for my muscles now and can move them all independently…I think that’s kewl
I’ve also taken to using a warm shower as a warm up vs biking or “lighter” sets…no energy loss but the muscles are pliable when its time to ork…around a minute under the water (warm) for each body part/muscle group.
FST-7 Arm Work: Rope Extension/Straight Bar Curl
It never gets easier…you just get faster.
Standing Supinated DB Curl/Rope Pushdown 1x12/1x10
40/140
50/200
Single Arm DB Preacher CurlStanding Tricep Pressback 1x12/1x10/1x8
45/80
55/100
65/115
Prone Hammer Grip Incline DB Curl/Tate Press 1x12/1x10/1x8
50/90
60/110
70/125
I think I’m getting a better feel for my muscles now and can move them all independently…I think that’s kewl
I’ve also taken to using a warm shower as a warm up vs biking or “lighter” sets…no energy loss but the muscles are pliable when its time to ork…around a minute under the water (warm) for each body part/muscle group.
FST-7 Arm Work: Rope Extension/Straight Bar Curl
It never gets easier…you just get faster.
lol, took this to the limit today
Trpoint Leg Extension/Single Leg Ham Curl 1x12/1x10
???/70
???/90
Front Squat/Immortal Deadlift 1x12/1x10------
225/225
275/275
Hack Squat/Bridge 1x12/1x10
3pps/275
34.5pps/355
FST-7 Leg Work :Perfect Ham Curl/Legress
made progress on ease of reps…no weight increase but got clean 12’s on all the sets using the weights from last week
the supersetting is NASTY but will definitely continue…cut the sts because I had no food at all today…0 cal workouts. lolz!!!
pretty much the same chest work except the incline bb press went to 285
note…all movements were beyond smooth lol
there’s a bounce at the bottom of my lifts now that werent there before…almost puts the weight up by itself
pretty much the same chest work except the incline bb press went to 285
note…all movements were beyond smooth lol
there’s a bounce at the bottom of my lifts now that werent there before…almost puts the weight up by itself
LORD GIVE ME A SIGN!!!1
Back
Lat PullDown 1x12/1x10
255
stack
Mid Brip Macjine 1x12/1zx101/1x8
14
170
200…or what ever the stack is…who cares…I felt the muscles working through all the sets…first two sets were 1.5 rep scheme
Dumb Bell Row to waist 1x12/1x10/1x8(2)
morer setsFST-7: Rope Pressdown 120 starting…advancing 10 for
I’ve been hitting it as best I could…hungover for most of the week
managed to keep the umbers and lifts near the same as previous weeks
For the rest of the summer I’ll be hitting each muscle group twice a week…
Wicked
Todays was interesting…
IDK what cause this but my Heart Rate went through the roof after my first work set of bb bench press…it was pretty damn terrifying so I cut the work out down by a few sets and toned the intensity down…weird
Barbell Incline Press 1x12
265
DB Incline Fly/DB Pullover 1x12/1x10
85
95
Cable Crossover…able to amp back up for the finish and get my FST stuff in high gear
I have honestly never felt my heart beat like that from lifting
Hams
Single Leg Curl 1x12/1x10
90
110
Immortal Deadlift 1x12/1x10/1x8
245
275
315
Glute Bridge 1x12/1x10/2x8
305
335
395
415
FST-7Ham Work: Gironda Ham Curl 110 amd increasing each set by 10
Close your eyes don’t be afraid of this impressive mess I’ve Made
Back
same weight/reps/lifts as last wee but WOW so much smoother
HSP 1X12/1X10
130
150
Front Rope Raise/DB Lateral 1x12/1x10/1x8
130/40
150/45
16/50…pretty good form a lil swing bout able to stop at the SHOULDER and count to 1 before the descent
FST-7 Delt Work: Rear Delt Fly…starting at 120 and adding 10 to each set…12 reps on all…7 sets obviously.
<3
Might as well disect it all, huh?
Biceps
Standing DB Curl Supinated 1x12/1x10
45
50
Preacher DB Curl 1x12/1x10/1x8
45
55
65
Chest Supported Incline Hammer Curl 1x12/1x10/2x8
55
65
75
85
FST-7 Work:Biceps Straight Bar Curl…“ran the rack” one those fixed bars…lol dont know how much they weigh but I started at the 2.5pps ones and went to the 5.5 pps ones…12 reps
Days like this make me think that the other side has forgiven me for…
[quote]Kerley wrote:
<3[/quote]
messes up Kerls’ hair
<3!!!
FECK!!!
Triceps
Rotating Rope PressDown 1x12/1x10
470
200
Triceps Pressback 1x12/1x10/1x8
70
90
110
Tate Press 1c12/1c10/2x8
90
110
120
125
FST-7 Triceps Work:Overhead Rope Extension
Quads
Shower…Biking Warm up
Leg Extension 1x10…3 angles 3 sets actually
didnt look at the weight…whatevs
Front Squat 1x12/1x10
250
285
Hack Quat 1x12/1x10/2x8
2pps
3pps
3.5 pps
4pps
FST-7 Quads Work: Leg Press
started “top down” at 840 and decreased by 90 pm every other set…good reps all 12’s too
Chest in the A.M.
Chest/Stone Therapy
Incline Barbell Bench 1x12/1x10
275
295
Incline DB Fly/DB PullOver 1x12/1x10/1x8
85/95
95/105
110/120
FST-7 Chest Work:Cable CrossOver
Same as last week…except I actually remembered to bring MY thick pad to put on the bar for the glute bridge.