Realized I missed the “top down” approach on back yesterday…
Quads
FST-7 Leg Work: Leg Press
Started at 1020 and decreased by 90 every other set for seven sets…8 on the first two 10 on the second…12 on the remaining
Hack Squat 1x12/1x10/2x8
2pps+25
3pps+10
3pps+35
4pps+10+5+2.5
Front Squat 1x12/1x10
245
275
Leg Extension tri point
weight? pssshhh I didnt have my contacts
This was a gnarly day…yra, I said gnarly
Chest
BB Incline Press 1x12/1x10
275
305
Incline Fly/DB Pullover 1x12/1x10/1x8
80/105
95/115
110/125
FSY-7 Chest Work: Cable CrossOver
BRIMSTONE BANGIN’
[quote]Ct. Rockula wrote:
Gym was closed yesterday
Delts today
HSP 1X12/1X10
130
160
[/quote]
Newb question. What’s an HSP?
I assumed that HSP was handstand push up, since I abbreviate them HSPU, but then I saw 130 and 160 so I’m not so sure anymore.
I’ve been working out with my grandfather, who’s an ex-bodybuilder competitor, so he showed me to flex between sets too. I don’t see drastic results from it so far, but it is fun to watch in the mirror 
Oh, and your leg press is fuckin insane.
[quote]rephore wrote:
[quote]Ct. Rockula wrote:
Gym was closed yesterday
Delts today
HSP 1X12/1X10
130
160
[/quote]
Newb question. What’s an HSP?[/quote]
HSP stands for Horizontal Shoulder Press. I found this gem after realizing I wouldnt have a quality spotter on “heavier” db press.
Demo vid
[quote]Nikki9591 wrote:
I assumed that HSP was handstand push up, since I abbreviate them HSPU, but then I saw 130 and 160 so I’m not so sure anymore.
I’ve been working out with my grandfather, who’s an ex-bodybuilder competitor, so he showed me to flex between sets too. I don’t see drastic results from it so far, but it is fun to watch in the mirror
Oh, and your leg press is fuckin insane.[/quote]
I envy you for having such an experienced coaching tool at you r disposal. All I have are PL guys that make fun of me for dieting and wanting to be “pretty” lol
How long have you been doing the flexing? It took me a while to get the hang of it. Like, first one side of my back started to be solely under my control and then the whole thing…soon after that I guess everything else hopped on board…You just have to practice at it even when you arent lifting.
And thanks!
<3
HAMSTRINGS
[quote]Ct. Rockula wrote:
[quote]Nikki9591 wrote:
I assumed that HSP was handstand push up, since I abbreviate them HSPU, but then I saw 130 and 160 so I’m not so sure anymore.
I’ve been working out with my grandfather, who’s an ex-bodybuilder competitor, so he showed me to flex between sets too. I don’t see drastic results from it so far, but it is fun to watch in the mirror
Oh, and your leg press is fuckin insane.[/quote]
I envy you for having such an experienced coaching tool at you r disposal. All I have are PL guys that make fun of me for dieting and wanting to be “pretty” lol
How long have you been doing the flexing? It took me a while to get the hang of it. Like, first one side of my back started to be solely under my control and then the whole thing…soon after that I guess everything else hopped on board…You just have to practice at it even when you arent lifting.
And thanks!
<3[/quote]
I think I like that HSP. Anywho…
Eh, just a couple of weeks. It’s helpful when I’m doing front raises or whatever exercises where I use my lats for a ‘shelf’. If I practiced on my off time, I’ll be better at it. He tells me to practice on my own but I don’t… I’m a rebel 
[quote]Nikki9591 wrote:
[quote]Ct. Rockula wrote:
[quote]Nikki9591 wrote:
I assumed that HSP was handstand push up, since I abbreviate them HSPU, but then I saw 130 and 160 so I’m not so sure anymore.
I’ve been working out with my grandfather, who’s an ex-bodybuilder competitor, so he showed me to flex between sets too. I don’t see drastic results from it so far, but it is fun to watch in the mirror
Oh, and your leg press is fuckin insane.[/quote]
I envy you for having such an experienced coaching tool at you r disposal. All I have are PL guys that make fun of me for dieting and wanting to be “pretty” lol
How long have you been doing the flexing? It took me a while to get the hang of it. Like, first one side of my back started to be solely under my control and then the whole thing…soon after that I guess everything else hopped on board…You just have to practice at it even when you arent lifting.
And thanks!
<3[/quote]
I think I like that HSP. Anywho…
Eh, just a couple of weeks. It’s helpful when I’m doing front raises or whatever exercises where I use my lats for a ‘shelf’. If I practiced on my off time, I’ll be better at it. He tells me to practice on my own but I don’t… I’m a rebel
[/quote]
Oh, I get it. You’re one of those bad asses, huh? I’ll fix that. haha
SCREAM!!!
SCREA!!!
SCREAM!!!
THE WAY YOU WOULD IF I RAVAGED YOUR MIND.
Back
Lat Pulldown 1x12/1x10
who knows
who cares
MidGrip Machine-Single Arm 1x12/1x10/1x8
12
16
18
DB Row to Waist 1x112/1x10/2x8
90
100
110
115…nice n slow
FST-7 Back Work:Straight Arm Pressdown wit da rope, my dude!!!
Random note…the back machine feels different with a lower seat height…yea, I’m retarded…I’ll still whoop your ass though, what now?
[quote]Ct. Rockula wrote:
[quote]Nikki9591 wrote:
[quote]Ct. Rockula wrote:
[quote]Nikki9591 wrote:
I assumed that HSP was handstand push up, since I abbreviate them HSPU, but then I saw 130 and 160 so I’m not so sure anymore.
I’ve been working out with my grandfather, who’s an ex-bodybuilder competitor, so he showed me to flex between sets too. I don’t see drastic results from it so far, but it is fun to watch in the mirror
Oh, and your leg press is fuckin insane.[/quote]
I envy you for having such an experienced coaching tool at you r disposal. All I have are PL guys that make fun of me for dieting and wanting to be “pretty” lol
How long have you been doing the flexing? It took me a while to get the hang of it. Like, first one side of my back started to be solely under my control and then the whole thing…soon after that I guess everything else hopped on board…You just have to practice at it even when you arent lifting.
And thanks!
<3[/quote]
I think I like that HSP. Anywho…
Eh, just a couple of weeks. It’s helpful when I’m doing front raises or whatever exercises where I use my lats for a ‘shelf’. If I practiced on my off time, I’ll be better at it. He tells me to practice on my own but I don’t… I’m a rebel
[/quote]
Oh, I get it. You’re one of those bad asses, huh? I’ll fix that. haha
[/quote]
It can’t be done, but you may try.
[quote]Nikki9591 wrote:
[quote]Ct. Rockula wrote:
[quote]Nikki9591 wrote:
[quote]Ct. Rockula wrote:
[quote]Nikki9591 wrote:
I assumed that HSP was handstand push up, since I abbreviate them HSPU, but then I saw 130 and 160 so I’m not so sure anymore.
I’ve been working out with my grandfather, who’s an ex-bodybuilder competitor, so he showed me to flex between sets too. I don’t see drastic results from it so far, but it is fun to watch in the mirror
Oh, and your leg press is fuckin insane.[/quote]
I envy you for having such an experienced coaching tool at you r disposal. All I have are PL guys that make fun of me for dieting and wanting to be “pretty” lol
How long have you been doing the flexing? It took me a while to get the hang of it. Like, first one side of my back started to be solely under my control and then the whole thing…soon after that I guess everything else hopped on board…You just have to practice at it even when you arent lifting.
And thanks!
<3[/quote]
I think I like that HSP. Anywho…
Eh, just a couple of weeks. It’s helpful when I’m doing front raises or whatever exercises where I use my lats for a ‘shelf’. If I practiced on my off time, I’ll be better at it. He tells me to practice on my own but I don’t… I’m a rebel
[/quote]
Oh, I get it. You’re one of those bad asses, huh? I’ll fix that. haha
[/quote]
It can’t be done, but you may try.[/quote]
Like you’re the first per to tell me that. I’ll break you down and you won’t even know it. But, who knows, you might be the one who frustrates me.
Erotomania
Shoulders
HSP 1X12/1X10
140
170
Rope Front Raise/DB Lateral Raise 1x12/1x10/1x8
130/40
150/45
180/55
FST-7 Delt Work: Reverse Fly
I’m gon’ get that dough
Do what ever I have to do
I’m tryin’ to get back home
I’m from stompamothafuckaout Avenue
Better known as St. Claire
I’m right there
You want me?
Come and get me
Try shit, you will leave limping
Believe it or not…Ripley.
[quote]Ct. Rockula wrote:
[quote]Nikki9591 wrote:
[quote]Ct. Rockula wrote:
[quote]Nikki9591 wrote:
[quote]Ct. Rockula wrote:
[quote]Nikki9591 wrote:
I assumed that HSP was handstand push up, since I abbreviate them HSPU, but then I saw 130 and 160 so I’m not so sure anymore.
I’ve been working out with my grandfather, who’s an ex-bodybuilder competitor, so he showed me to flex between sets too. I don’t see drastic results from it so far, but it is fun to watch in the mirror
Oh, and your leg press is fuckin insane.[/quote]
I envy you for having such an experienced coaching tool at you r disposal. All I have are PL guys that make fun of me for dieting and wanting to be “pretty” lol
How long have you been doing the flexing? It took me a while to get the hang of it. Like, first one side of my back started to be solely under my control and then the whole thing…soon after that I guess everything else hopped on board…You just have to practice at it even when you arent lifting.
And thanks!
<3[/quote]
I think I like that HSP. Anywho…
Eh, just a couple of weeks. It’s helpful when I’m doing front raises or whatever exercises where I use my lats for a ‘shelf’. If I practiced on my off time, I’ll be better at it. He tells me to practice on my own but I don’t… I’m a rebel
[/quote]
Oh, I get it. You’re one of those bad asses, huh? I’ll fix that. haha
[/quote]
It can’t be done, but you may try.[/quote]
Like you’re the first per to tell me that. I’ll break you down and you won’t even know it. But, who knows, you might be the one who frustrates me.
[/quote]
I guess we’ll find out what happens when two opposing forces collide
[quote]Nikki9591 wrote:
[quote]Ct. Rockula wrote:
[quote]Nikki9591 wrote:
[quote]Ct. Rockula wrote:
[quote]Nikki9591 wrote:
[quote]Ct. Rockula wrote:
[quote]Nikki9591 wrote:
I assumed that HSP was handstand push up, since I abbreviate them HSPU, but then I saw 130 and 160 so I’m not so sure anymore.
I’ve been working out with my grandfather, who’s an ex-bodybuilder competitor, so he showed me to flex between sets too. I don’t see drastic results from it so far, but it is fun to watch in the mirror
Oh, and your leg press is fuckin insane.[/quote]
I envy you for having such an experienced coaching tool at you r disposal. All I have are PL guys that make fun of me for dieting and wanting to be “pretty” lol
How long have you been doing the flexing? It took me a while to get the hang of it. Like, first one side of my back started to be solely under my control and then the whole thing…soon after that I guess everything else hopped on board…You just have to practice at it even when you arent lifting.
And thanks!
<3[/quote]
I think I like that HSP. Anywho…
Eh, just a couple of weeks. It’s helpful when I’m doing front raises or whatever exercises where I use my lats for a ‘shelf’. If I practiced on my off time, I’ll be better at it. He tells me to practice on my own but I don’t… I’m a rebel
[/quote]
Oh, I get it. You’re one of those bad asses, huh? I’ll fix that. haha
[/quote]
It can’t be done, but you may try.[/quote]
Like you’re the first per to tell me that. I’ll break you down and you won’t even know it. But, who knows, you might be the one who frustrates me.
[/quote]
I guess we’ll find out what happens when two opposing forces collide
[/quote]
They usually end up damaging each other but in beneficial ways.
Biceps,brah!
Standing Supine DB Curls 1x12/1x10
50
55
Single Arm DB Preacher Curl 1x12/1x10/1x18
45
55
65
Prone Incline Hammer Curls 1x12/1x10/2x8
55
65
75
90
FST-7 Bicep Work: Ran the fixed BB Rack again but started at the ones that are “almost 3”
I got Brass Knuckles hangin’ from my neck and my chain…seriouslly though, I used to wear handcuffs as jewelery. like, one one wrist…might bring that back.
[quote]Ct. Rockula wrote:
They usually end up damaging each other but in beneficial ways.
[/quote]
… well my physics teacher was way off.
[quote]Nikki9591 wrote:
[quote]Ct. Rockula wrote:
They usually end up damaging each other but in beneficial ways.
[/quote]
… well my physics teacher was way off.[/quote]
I’m talking about Chemistry though. =)
[quote]Ct. Rockula wrote:
[quote]Nikki9591 wrote:
[quote]Ct. Rockula wrote:
They usually end up damaging each other but in beneficial ways.
[/quote]
… well my physics teacher was way off.[/quote]
I’m talking about Chemistry though. =)[/quote]
I was bad in chemistry too. Tutor me?
[quote]Nikki9591 wrote:
[quote]Ct. Rockula wrote:
[quote]Nikki9591 wrote:
[quote]Ct. Rockula wrote:
They usually end up damaging each other but in beneficial ways.
[/quote]
… well my physics teacher was way off.[/quote]
I’m talking about Chemistry though. =)[/quote]
I was bad in chemistry too. Tutor me?
[/quote]
I’m not sure you’re able to handle it. But, I do like your willingness to learn.