[quote]DoveofWar08 wrote:
Very nice work on the squat man. I wish my gym had those old school iron plates. Just something about the sound of them is absolutely awsome. [/quote]
thanks man!
Ya I love those plates, they make every exercise look cooler haha.
8.19.10
Legs Hypertrophy
Back Squats
275 x 10, 10
Machine Squats
4 total plates x 12
8 total plates x 10
12 total plates x 12 (PR)
Leg Extensions/Walking Lunges
100 x 12 to 85 lb bar x 50 steps
100 x 12
GH Raises
Bw x 10, 10, 10
Standing Hamstring Curl
20 x 12, 12, 12 LR
Hack Squat Calf Raise
4 plates x 12
6 plates x 12
8 plates x 12
8 plates + 50 x 10 to 6 plates x 12 to 2 plates x 20
Seated Calf Raise
180 x 15
225 x 10 to 180 x 12 to 90 x 20
Pretty solid hypertrophy day for legs. Machine squats felt good, could go a lot heavier for 8 + reps, got it on video.
Here is the machine squat 12 plates total x 12 reps.
8.20.10
Back/Shoulders Hypertrophy
Pullups
Bw x 15, 10
Dumbbell Rows
75 x 12 LR, 125 x 12 LR, 200 x 12 R, 5 L (couldnâ??t get weight in position)
Dumbbell Pullovers
75 x 10, 10
Hammer Strength High Row
4 total plates x 12
Drop Set
8 total plates x 10 to 6 total plates x 10 to 4 total plates x 10 to 2 total plates x 20
Hammer Strength Shoulder Press
120 x 10, 10
Hammer Strength Front Military Press
4 plates x 12
6 plates x 12 (PR), 9 (tied PR on second set)
Behind Back Cable Laterals
35 x 12 LR
40 x 12 LR
Pec Dec Delt Flies (slow with pause)
80 x 20 to 40 x 20
Today was a great back/shoulder day. DB rows just didnt feel great, but thats ok. High row felt amazing, weight was cake. The front military press PR with 270 x 12 was EASY. My previous best was 9 and those were grinders, I got all the way to 9 without stopping on this set. Time to up the weight! Bw was at 221-222 today where it has been consistently.
Got the Front Military Press on video, here it is.
Man, you have some great vastus lateralis development. Like, starting to get freaky.
[quote]grettiron wrote:
Man, you have some great vastus lateralis development. Like, starting to get freaky. [/quote]
Haha, thanks bro!
Been really hitting them hard.
[quote]ebomb5522 wrote:
[quote]grettiron wrote:
Man, you have some great vastus lateralis development. Like, starting to get freaky. [/quote]
Haha, thanks bro!
Been really hitting them hard. [/quote]
What are your favorite exercises for that purpose? Hack squats? Leg press?
8.23.10
Legs Power (work down day)
Back Squats
135 x 5, 225 x 5, 315 x 5, 405 x 2, 455 x 2
Leg Extensions
2 x 15
SLDL DB
105 x 5, 5
Leg Press Calves
2 plates x 8, 3 plates x 8, 5 plates x 15
Standing Calf Machine
175 x 15, 15
Moved into my new apartment in DC and started my internship today. Took it a little easier as I am easing into a new gym, but its a good one. Will hit it hard this Wednesday for chest/arms and take it from there.
[quote]grettiron wrote:
[quote]ebomb5522 wrote:
[quote]grettiron wrote:
Man, you have some great vastus lateralis development. Like, starting to get freaky. [/quote]
Haha, thanks bro!
Been really hitting them hard. [/quote]
What are your favorite exercises for that purpose? Hack squats? Leg press?[/quote]
Well, there really isnt one exercise I like, just the manner in which I do them. Like leg extensions for example, I will really squeeze at the top and emphasize on the contraction at the peak. When Im not doing a big compound movement like squats or front squats, I will really focus on the tempo and squeezing at the peak. It has helped a ton this summer.
8.25.10
Chest/Arms Hypertrophy (all sets 20-45 seconds rest)
Bench Press
185 x 10, 10
Hammer Strength Decline Press
Worked up to 8 plates x 10 to 4 plates x 20 to 2 plates x 20
Flat Dumbbell Flies (slow)
55 x 20, 15 + pushups to failure
Barbell Curls
95 x 10, 135 x 8, 145 x 8
Dumbbell Bench Preachers (1 Arm)
35 x 12, 12 LR
EZ Cable Curl Burnout
100 x 25 (slow)
Dead Stop Floor Skulls
75 x 12
125 x 10
145 x 10
155 x 7
Reverse Grip Pushdowns
100 x 20
145 x 20
Drop Set
200 x 10 to 145 x 10 to 100 x 10
Seated Single Arm Dumbbell Extensions
20 x 15, 15 LR
Amazing pump today. Felt great. Legs tomorrow.
Looking forward to checking in tomorrow and seeing some big leg PR’s brotha!
[quote]pbclax1 wrote:
Looking forward to checking in tomorrow and seeing some big leg PR’s brotha![/quote]
Haha, thanks for the support!
We will see how I do on this different leg press and new gym, Im looking forward to a challenge.
[quote]ebomb5522 wrote:
[quote]pbclax1 wrote:
Looking forward to checking in tomorrow and seeing some big leg PR’s brotha![/quote]
Haha, thanks for the support!
We will see how I do on this different leg press and new gym, Im looking forward to a challenge.[/quote]
I know exactly what you’re saying after the transition from my gym at home to the gym here at school. Not a spectacular first workout here for me, but hopefully thats just because of adjusting to the new environment!
8.26.10
Lower Hypertrophy
Back Squats (5-0-2 tempo)
135 x 10, 225 x 10
275 x 10, 10
Leg Press
14 plates x 25, 25
16 plates x 25, 25
Single Leg Extensions
95 x 12, 12 LR
Walking Dumbbell Lunges
100s x 60 yards
Seated Single Leg Hamstring Curls
95 x 12, 12, 12 LR
Standing Calf Raise (12-0-1 tempo)
145 x 12, 12
Pretty good leg day today. Am going to start a new template slightly more hypertrophy oriented, a little more volume for everythingâ?¦Am getting excited for that.
8.27.10
Shoulders
Hammer Strength Iso Shoulder Press
2 plates x 12
4 plates x 12
6 plates (270) x 10 PR
4 plates + 50 x 10
Seated Dumbbell Lateral Raises
25 x 12
40 x 12
25 x 15
Bent Over Cable Laterals
10 x 12
25 x 10
10 x 12
Dumbbell Shrugs
105 x 12
125 x 12, 12
Pretty solid shoulder day with little rest between each set, probably took me about 30 minutes in total. The 3 plates each side x 10 on the iso shoulder press is a huge PR, with my previous best being barely hitting that for 6.
8.29.10
Upper Power
Bent Over Rows
225 x 8, 275 x 8
315 x 8, 335 x 8
Neutral Grip Pullups
45 x 8, 8, 8
Hammer Strength Pulldown
6 plates x 12, 12, 12
Hammer Strength Iso Shoulder Press
4 plates x 8
6 plates x 8
6 plates + 50 x 6
Behind Back Cable Laterals
20 x 12 LR, 40 x 12 LR
Bench Press
Worked up to 315 x 5
Dumbbell Standing Curls
45 x 8
55 x 8, 8
Single Arm Hammer Strength Preachers
25 x 8 LR, 50 x 8 LR
Good overall day. Hammer Strength shoulder presses were STRONG. Will need to reassess how I do chest work after shoulders as my pressing will not be as strong, but I can still hit it with some tempo work.
Last few workouts have been STRONG dude! Keep crushing it!
