Front Again
Your back is awesome… everything is looking awesome 
Thanks Nikki!
Back has always been a strong point of mine even when I wasnt training for hypertrophy, but now that I am doing that, it is really getting stronger!
Todays training. I posted videos in the brotherhood of iron forum.
7.22.10
Legs Hypertrophy
Back Squats (65 percent 10 RM)
275 x 10, 10, 10
Leg Press
10 total plates x 12
16 plates x 12
20 plates x 10
24 plates x 8 (PR)
Leg Extensions
200 x 15, 15
Walking Dumbbell Lunges
105s x gym length and back (5 lb PR)
SLDL (65 percent 10 RM)
275 x 10, 10, 10
Standing Single Leg Curl
30 x 15 LR
50 x 15 LR
60 x 10 LR
Standing Calf Raises
280 x 12
300 x 12
340 x 8 (PR)
Donkey Calf Raise Machine
Stack (345) x 15, 15
Seated Calf Raise (15-25 seconds rest)
135 x 20, 20
Today was an absolutely insane leg day. The leg press was crazy and a huge PR. 1080 for reps is awesome. I should hit it for 10-12 in a couple weeks. Lunges were crazy too, and it was by far my strongest set to date.
7.23.10
Back/Shoulders Hypertrophy
Weighted Wide Grip Pullups
30 x 10, 10, 10
Hammer Strength Chest Supported Pulldown
2 plates each side x 12
3 plates each side x 12
4 plates each side x 12
Drop Set
4 plates + 25 each side x 8 to 3 plates x 8 to 2 plates x 20 to 1 plate each x 20
Incline Bench Supported Dumbbell Rows
60 x 15
85 x 12, 12
Wide Grip Pulldowns (no swing)
150 x 20, 20
Weighted Hangs
65 lbs
Hammer Strength BTN Press (65 10 RM)
150 x 10, 10, 10
Hammer Strength Iso Military Press
180 x 12
Drop Set
270 x 10 to 180 x 8 to 90 x 12
Icarian Lateral Raise (3-1-3 tempo)
7 x 15
8 x 12 to 4 x 10
Hammer Strength Rear Delt Raise
50 x 15
70 x 13 to 50 x 15
Today’s workout was fast paced and powerful. Was in and out of the gym in about an hour or so. Did a lot of drop sets which gave me a crazy pump. Hit some PRs, and felt amazing.Â
Bw is also at 222, an all time high so far.Â
x2 on the awesome back. Almost looks like your traps/rhomboids are sinking claws into your delts haha. Very cool.
[quote]grettiron wrote:
x2 on the awesome back. Almost looks like your traps/rhomboids are sinking claws into your delts haha. Very cool. [/quote]
Haha, thanks man. I didnt notice that, but now that you point it out, it does have that effect…pretty sick lol.
Impressive as always, keep it up man!
7.25.10
Upper Power
Weighted Wide Grip Pullups
60 x 5, 5, 5 (82.5 percent 5 RM)
Dumbbell Rows
75 x 12 LR
130 x 12 LR
200 x 10 LR (PR + 10 lb) video
Dumbbell Pullovers
55 x 12
70 x 12
80 x 12
Bench Press
260 x 5, 5, 5 (82.5 % 5 RM)
Incline Dumbbell Flies
55 x 12
75 x 12
100 x 9.5 hah (PR + Video)
Pushups to failure
Hammer Strength Shoulder Press
210 x 5, 5, 5 (82.5 percent 5 RM)
Cable Lateral Raises
35 x 8 LR
45 x 8 LR
55 x 8 LR (+ 5 lb PR)
King Fitness Preacher Curl
120 x 12
150 x 8
170 x 8 (PR)
190 x 6 (PR)
Single Arm Cable Reverse Curls
35 x 12 LR, 12 LR
JM Press/Rope Pinwheel Curls
135 x 10/55 x 12
185 x 8/55 x 12
195 x 8 (PR)/100 x 15
Today was a great upper power day with a ton of PRs. It was my first time using the 200s for rows and it felt light. Incline flies were great too, the 100s for nearly 10 reps was solid. Progressing very quickly on both the king fitness preacher and the JM press, hitting PRs in both.
[quote]BlackLabel wrote:
Impressive as always, keep it up man![/quote]
Thanks man!
Heres a link to my youtube page if any of you want to check out videos of lifts.
You can also look around in the Brotherhood of Iron group to find some.
7.26.10
Lower Power
Back Squats (82.5 percent 5rm)
370 x 5, 5, 5
Leg Extensions
200 x 15, 15
SLDL (82.5 percent 5rm)
375 x 5, 5, 5
Standing Calf Raise
300 x 8, 340 x 8, 380 x 6 (PR)
Machine Donkey Calf Raise
375 (stack) x 15, 15
Solid effort today, even though the weights felt heavier than they should have. I have those days every once and a while, but I push through them and prevail : ).
7.27.10
Cardio
Did a tabata session today for cardio. I paired 95 lb front squats with 35 lb KB Swings.
Was a good circuit. I will experiment with different exercises each time I do one.
link isnt working for me…
i would like to subscribe
I dont know why the link isnt working.
Just go to youtube and type in empier12!!!
Very nice work dude. I should have started following this shit a while back.
7.28.0
Chest/Arms Hypertrophy
Bench Press (65 percent 10 RM)
185 x 10, 10, 10
Incline Dumbbell Press
55 x 20
90 x 10
125 x 9 (+ 2 rep PR)
90 x 12
Cable Flies
7 plate x 15
10 plate x 5 to 6 plate x 20 to pushups to failure
Standing EZ Bar Curl
75 x 15
115 x 12
140 x 10 (PR)
125 x 12
Standing Hammer Curls
45 x 15
35 x 15
25 x 15
Drop set
45 lb EZ Bar x absolute failure
Skull Crushers
75 x 15
125 x 12
145 x 12 (PR)
155 x 10 (+ 4 rep PR)
EZ Cable Pressdowns
Stack x 20
Stack + 25 x 15
Stack + 50 x 15
Drop Set
75 x 15
reverse grip
50 x 20
Today was an absolutely awesome chest/arm day. 125 x 9 is a PR on incline dumbbells and I also hit bests on EZ curls and skulls. Awesome pump and awesome training session.
[quote]DoveofWar08 wrote:
Very nice work dude. I should have started following this shit a while back.[/quote]
Thanks man!
7.29.10
Legs Hypertrophy
Back Squats
275 x 10, 10, 10 (65 percent 10 RM)
Hack Squats (hardest machine out of 3 I use)
2 plates each side x 12
4 plates each side x 10
6 plates each side x 6 (10 is best, but this was a good set)
Leg Extensions (slow tempo)
3 x 12
Short Bar Walking Lunges
1 plate each side x 4 gym lengths (over 200 feet)
SLDL
3 x 10 (Light weight)
Standing Single Leg Hamstring Curl
30 x 15, 15 LR
70 x 5 to 50 x 7 to 40 x 9 LR Drop Set
Standing Calf Raise
300 x 12, 10, 8 to 250 x 5
Seated Calf Raise
135 x 15
180 x 15
225 x 15 drop to 135 x 30
Today was a crazy session. The hacks were solid, but not a PR. The lunges were absolutely insane. I collapsed after I finished the fourth walk of the gym and was dead.