It was my favorite back on page 9, and it’s my favorite back now.
Your delts are beastly.
[quote]Nikki9591 wrote:
It was my favorite back on page 9, and it’s my favorite back now.
Your delts are beastly.[/quote]
Haha, thanks!
I actually have done less delt work since the pics on page 9, it’s good to hear that they still are looking good.
11.6.10
Seated Barbell Military Press
135 x 8, 185 x 5, 205 x 5, 215 x 5
185 x 6, 135 x 10
Leaning Cable Laterals
30 x 10 LR, 50 x 8 LR, 55 x 8, 8 LR
Dumbbell Shrugs
140 x 12
Seated Dumbbell Curls/V Grip Pushdowns (30 sec rest between supersets)
25 x 15/100 x 20
25 x 15/110 x 20
25 x 15/110 x 25
25 x 15/110 x 25
Rope Curls/Overhead Triceps Extension Machine (only focused on pumping blood into muscles)
20/30
25/30
25/25
25/20
I tried barbell military press for the first time in months, felt pretty good. I can tell I will progress quickly on this. Since this is my second arm training session of the week, the focus is blood volume training, and trying to push as much blood into the muscles as possible. I could barely move my arms by the end, mission accomplished : ).
11.8.10
Incline Bench Press (high incline)
135 x 10, 225 x 8, 275 x 7, 225 x 10, 135 x 12
Flat Dumbbell Bench Press
100 x 12, 12
Incline Dumbbell Flies (Focus on stretch)
35 x 15, 15, 15
Close Grip Bench Press
135 x 15 to 225 x 8 to 135 x 20
Overhead Machine Extension
200 x 12, 250 (stack) x 10, 175 x 12, 150 x 12
Strong overall workout with a sick pump. When I do incline bench from now on I should really do them in the power rack with the bench at a better inclline because it is usually too high if I am using the bench they have for it. Nonetheless, 275 x 7 isn’t bad, but not my best effort, should get 10. Bench and flies felt strong, did them with minimal rest, and not stopping at all, keeping muscles under tension. Next chest/tri session, I will do close grip bench press first, and probably alternate from here on out doing tris first then chest first, so each receive adequate stimulation.
On another note, I tried a new pre-workout product, which I rarely do. Pre Surge by Athletic Edge Nutrition has now become by far my favorite pre workout product on the market. I saw it at Vitamin Shoppe when I was buying some more digestive enzymes, and its ingredients looked awesome, and it did not fall short at all. Best pump/sustained energy I have felt in a long long time.
11.9.10
Barbell Curls (strict, little rest)
65 x 15
85 x 15
95 x 15
115 x 15
Pendlay Rows
95 x 8
185 x 6
275 x 6
295 x 6
315 x 6 (rep 6 with a little body English)
Hammer Strength High Row (2 arms at a time)
2 pps x 8
3 pps x 8
4 pps x 8
5 pps x 8 (PR)
4 pps x 12
Close Grip Pulldowns (strict form, no swing)
215 x 12
275 x 10, 10, 10 (very tough)
Seated Dumbbell Curls
45 x 8, 8
Overall, great back and biceps day. I hit barbell curls first because usually if I try and hit two biceps exercises after I do back, one of them just becomes worthless because I can’t hit as much weight as I should be able to. 115 x 15 felt awesome, and is probably a PR. Pendlay’s felt strong, even though 315 was with a little body English. HS high rows were great, PR there, and I think close grip pulldowns are quickly becoming one of my favorite back exercises.
11.10.10
Standing Calf Raise/Seated Calf Raise (5-1-2)
200 x 15/90 x 8
200 x 15/90 x 8
Lying Hamstring Curl
60 x 20, 20
100 x 15, 110 x 15, 120 x 15
Single Leg Dumbbell RDL (love these for hammies)
45 x 10 LR
60 x 10 LR
70 x 10, 10 LR
Single Leg Press
2 pps x 10
3 pps x 10
4 pps x 10
Front Squat
135 x 8, 8, 8, 8 (working on form)
225 x 5, 275 x 5, 315 x 5
Dumbbell Adductor Squats
55 x 15, 15 (slow)
Today was a solid overall leg day. Hit hammies and glutes with the curls and RDLs, and then quads felt pretty good with the leg press and front squats. My front squat form sucks when I don’t have plates under my heels, so I am working on getting that better. The 315 x 5 on video looks pretty easy. In a few weeks, hopefully I will hit that for 10-12.
Judging by your posting times, do you always go early? Definitely will never run into you if you’re there at 7am haha
[quote]scj119 wrote:
Judging by your posting times, do you always go early? Definitely will never run into you if you’re there at 7am haha[/quote]
Haha, ya. I normally train during the weeks around 6:30 AM, and on the weekends between 9-12 usually.
[quote]ebomb5522 wrote:
[quote]scj119 wrote:
Judging by your posting times, do you always go early? Definitely will never run into you if you’re there at 7am haha[/quote]
Haha, ya. I normally train during the weeks around 6:30 AM, and on the weekends between 9-12 usually. [/quote]
Ha, I have trouble waking up at 630 let alone moving weights.
That must be why I’m not benching 450 yet. Because I train late, yeah…
[quote]ebomb5522 wrote:
[quote]scj119 wrote:
Judging by your posting times, do you always go early? Definitely will never run into you if you’re there at 7am haha[/quote]
Haha, ya. I normally train during the weeks around 6:30 AM, and on the weekends between 9-12 usually. [/quote]
Is that a scheduling thing or do you just prefer lifting early?
[quote]scj119 wrote:
[quote]ebomb5522 wrote:
[quote]scj119 wrote:
Judging by your posting times, do you always go early? Definitely will never run into you if you’re there at 7am haha[/quote]
Haha, ya. I normally train during the weeks around 6:30 AM, and on the weekends between 9-12 usually. [/quote]
Ha, I have trouble waking up at 630 let alone moving weights.
That must be why I’m not benching 450 yet. Because I train late, yeah…[/quote]
Haha, exactly.
[quote]WhiteFlash wrote:
[quote]ebomb5522 wrote:
[quote]scj119 wrote:
Judging by your posting times, do you always go early? Definitely will never run into you if you’re there at 7am haha[/quote]
Haha, ya. I normally train during the weeks around 6:30 AM, and on the weekends between 9-12 usually. [/quote]
Is that a scheduling thing or do you just prefer lifting early?[/quote]
It’s a scheduling thing, I dont mind lifting early at all, but I prefer lifting between 8 and 10 if I am able.
ebomb is so perfect I cannot handle it.
[quote]ebomb5522 wrote:
[quote]WhiteFlash wrote:
[quote]ebomb5522 wrote:
[quote]scj119 wrote:
Judging by your posting times, do you always go early? Definitely will never run into you if you’re there at 7am haha[/quote]
Haha, ya. I normally train during the weeks around 6:30 AM, and on the weekends between 9-12 usually. [/quote]
Is that a scheduling thing or do you just prefer lifting early?[/quote]
It’s a scheduling thing, I dont mind lifting early at all, but I prefer lifting between 8 and 10 if I am able. [/quote]
Uhh, dude? 8-10 IS early. If I lift anytime before 4pm I’m worthless. You’re a beast man.
[quote]WhiteFlash wrote:
[quote]ebomb5522 wrote:
[quote]WhiteFlash wrote:
[quote]ebomb5522 wrote:
[quote]scj119 wrote:
Judging by your posting times, do you always go early? Definitely will never run into you if you’re there at 7am haha[/quote]
Haha, ya. I normally train during the weeks around 6:30 AM, and on the weekends between 9-12 usually. [/quote]
Is that a scheduling thing or do you just prefer lifting early?[/quote]
It’s a scheduling thing, I dont mind lifting early at all, but I prefer lifting between 8 and 10 if I am able. [/quote]
Uhh, dude? 8-10 IS early. If I lift anytime before 4pm I’m worthless. You’re a beast man.[/quote]
Haha, thanks bro. Everyone’s different, mornings have always been good to me.
11.11.10
Seated Dumbbell Lateral Raises
35 x 8
45 x 8
50 x 8 to 35 x 12 to 25 x 12
Barbell Front Row
135 x 10, 10, 10
Leaning Cable Laterals
20 x 20, 20, 20 LR
Machine Preachers
80 x 12, 90 x 12, 100 x 10, 10 to 70 x 10, 10
OH Rope Extension
150 x 12, 160 x 12, 140 x 12, 12
Solid overall shoulder and arm day. I am really trying to control the lateral raises and feel them, and the heavy ones at the beginning killed me. I am going to hit my arms with less volume due to the frequency, and see how that goes.
<3 that you’re doing my split. I’m definitely doing muh more volume though olol. (I’m doing delts+arms today, and I’ll be doing like, 3 delt moves, rear delt move, then 2 bi moves +finisher, 2 tri moves +finisher).
I guess I’m also pretty used to the frequency and believe arms recover pretty fast (though sometimes I need to give tris a break or they never recover and my bench starts to hate me).
Good work as always big boi.
[quote]bugeishaAD wrote:
<3 that you’re doing my split. I’m definitely doing muh more volume though olol. (I’m doing delts+arms today, and I’ll be doing like, 3 delt moves, rear delt move, then 2 bi moves +finisher, 2 tri moves +finisher).
I guess I’m also pretty used to the frequency and believe arms recover pretty fast (though sometimes I need to give tris a break or they never recover and my bench starts to hate me).
Good work as always big boi.[/quote]
Hahah, thanks bro.
I just can’t hit arms with such high volume, and shoulders usually respond well to lower volume. If I hit bis and tris with the volume you do, I’d be unable to hit bench or tris two days later lol.
<3 the split.
11.12.10
Cardio
10 x 50 yard sprints + walk back
Mile Walk
Sprints felt good today, first time doing them for cardio in a while. Will do them more often from now on.
11.13.10
Low Incline Dumbbell Bench
20 x 15, 70 x 8, 100 x 5, 130 x 5, 150 x 3, 3
Decline Bench Press
Worked up to 315 x 8, 225 x 20
Cable Flies
45 x 12, 70 x 12, 50 x 12, 12
Barbell Nosebreakers
65 x 15, 85 x 15, 105 x 15, 125 x 15, 145 x 14
Feet Elevated Single Leg Calf Raise
35 x 12 LR, 50 x 12 LR, 60 x 12, 12 LR
Pretty good session. Dumbbell inclines were kind of weak, but not too bad. First time doing decline bench in prob 6 months, 315 x 8 should be much higher. Triceps felt good too.