[quote]Ct. Rockula wrote:
Same as last week…except I actually remembered to bring MY thick pad to put on the bar for the glute bridge.[/quote]
No lie. I found using the maxi-pad (squat pad) was insufficient when doing these with any appreciable weight.
Grabbed one of the gym’s exercise pads. Then double-folded it to gird my loins.
[quote]Otep wrote:
[quote]Ct. Rockula wrote:
Same as last week…except I actually remembered to bring MY thick pad to put on the bar for the glute bridge.[/quote]
No lie. I found using the maxi-pad (squat pad) was insufficient when doing these with any appreciable weight.
Grabbed one of the gym’s exercise pads. Then double-folded it to gird my loins.[/quote]
My pad is a thick Carhart Hoody folded over the bar…cuz I’m so HOOOODDD!!! lol
Back from Yesterday…nothing really to comment on except my Rope Pressdown is REALLY making my lats more noticeable during training…its like they know what’s coming and start blowing up before I even start the “7”…wonder what will happen if I put them first and worked in reverse?
Shoulders
HSP 1X12/1X10
130
150…NICE AND SLOW
Rope Front Raise/Lateral DB Raise 1x12/1x10/1x8
150/40
170/45
180/50…AAdmittedly these were not going all the way down to my waist but did manage to get the correct height on the raise…Felt it like crazy in the delts group…the db raises were amazing…will touch the 60-s next week and “cluster” 8 reps
FST-7 Delt Work: Reverse Fly…pretty much this is my worst lift and its i,mproving…I’m able to finish the sets of 12 with the rear delts giving out or other muscles taking over
Time to do what Immortals do and dominate the times =)…show time that is, and what better event than the Monster Mash?
so fitting.
Yep, diet starts on Monday
Biceps
Standing Supinated DB Curls 1x12/1x10
45
55
DB Preacher Curl 1x12/1x10/1x8
45
55
65
Incline Curl 1x12/1x10/2x8
50
60
75
85
FST-7 Biceps Work: “Run The Rack” on the fixbed barbells…all 12’s on repping
Added a couple sets of Reverse Curls on the way out because I got caught up talking to a guy doing them
In and Out…no talking…just like when you are…
[quote]Ct. Rockula wrote:
Yep, diet starts on Monday [/quote]
Good luck!
[quote]LarryDavid wrote:
[quote]Ct. Rockula wrote:
Yep, diet starts on Monday [/quote]
Good luck![/quote]
x2
You’re a vampire though so just stick with blood from lean meat sources and you should be fine.
Some motivation:
Thanks boys…but TS just made me horny
Triceps
Rotating Rope Pressdown 1x12/1x10
160
200
DB PressBack 1x12/1x10/1x8
70
902
115
Tate Press 1x12/1x10/2x8
80
90
110
125
FST-7 Tricep Work:Overhead Rope Extension
Quads
Started with The “7” this morning
FST-7 Quad Work:Leg Press Strating at 930 and decreasing by 90 every other set…10-12 reps on these sets
Hack Squat 1x12/1x10/2x8
2pps
3pps
4pps
4pps
Front Squat 1x12/1x10
255
285
TriPoint Leg Extension 3x10…really contemplated turning these into 7 too but decided against it
I think I’ll keep the 7 sets in the beginning for quads and next week try it out for back
Gym is closed til Monday so I get a chance to chill before dieting starts.
As of right now I am 268…down from 335 Mid December
Ready to drop The Remix soon!
Moon Salutation
Back Bend
Forward Bend
High Lunge
Downward Facing Dog
Plank
Cobra
Downward Facing Dog
Lunge
Moutain
Ten minutes of Corpse Pose to collect
Gym was closed yesterday
Delts today
HSP 1X12/1X10
130
160
Rope Front Raise/DB Lateral Raise 1x12/1x10/1x8
130/40
150/45
180/50
FST-7 Delt Work:Reverse Machine Fly
Hows the diet??
[quote]mom-in-MD wrote:
Hows the diet??[/quote]
So far so good. I’m using Medium and High carb days on on alternating Mondays and Thursdays…August will have a low day thrown in and September will drop the high day…October will only have 0 and low.
Right now its just weird adjusting to not eating whatever and whenever…makes me think I’m hungry when I really nawt so I’m eating ice cubes to trick myself…I just need something in my mouth at this point.
I’m so bicepsual…I love looking at both sides but dont know which I like more
Standing DB curl 1x12/1x10
45
50
DB Preacher Curl 1x12/1x10/1x8
50
55
65…TEARDROPS
Incline Curl Chest Supported 1x12/1x10/2x8
60
70
80
90
FST-7 Bicepes Work: Straight Bar Curl…Ran the rack starting at the fixed BB with the 2 plates on it
I’ll say that the flexing between sets not only makes for a fuller muscle but it has definitely taught me how to lift with only that muscle…I have full control over everything now…
Made Up Back this morning and will do the regular tri stuff tonight
Back
Lat Pull Down 1x12/1x10
255
Stack…lean back perfect form…good reps
Machine Mid Grip 1x12/1x10/1x8
15
17
20…sucks there’s not more weight but oh well…slower repping was the prescription today…maybe sigle arm is in order for the future…BRAH!!!
Standing DB Row to Waist 1x12/1x10/2x8
80
90
110
125
FST-7 Back Work: Straight Arm Pressdown…bent at waist…a favorite move…actually the favorite.
Yea…prolly couldve used better timing but oh well
Tri’s
Rotating Rope Pressdown 1x12/1x10
170
200
Tricep PressBack 1x12/1x10/1x8
80
90
110
Tate Press 1x12/1x10/2x8
90
105
115
125
FST-7 Triceps Work: Overhead Rope Extension
I really dig the rotating during the tri moves