11.14.10
DY Hammer Strength Single Arm Rows
2 pps x 15 LR, 4 pps x 15 LR, 5 pps x 15, 15 LR
Rack Chins
45 x 10, 70 x 10, 80 x 10, 8
Close Grip Pulldowns (no swing), different machine than normal
210 x 12, 12, 12
Standing Bilateral Dumbbell Curls
45 x 8, 8, 8
Rope Curls
120 x 12, 12, 12, 12
Close Grip Cable Rows (strict)
160 x 20, 20, 20
Solid day, no complaints.
11.15.10
Lying Hamstring Curls
90 x 20, 20
130 x 12, 12
90 x 20
Back Squats
135 x 8, 225 x 8, 315 x 8, 405 x 5
455 x 10 (PR)
Hack Squats
2 pps x 20
4 pps x 12
Strip Set
5 pps to 1 pps (8-20 reps/set)
Insane leg day. I literaly could not stand up straight afterwards, tried to do RDLs, but literally could not support the weight.
I guess it’ll be redundant to say awesome work.
But damn, awesome work.
Do you strip off the weight yourself for the drop sets?
I like when I have others do it for me, kinda feels like I’m a Nascar driver and my team is changing the tires quickly lol
[quote]Nikki9591 wrote:
I guess it’ll be redundant to say awesome work.
But damn, awesome work.
Do you strip off the weight yourself for the drop sets?
I like when I have others do it for me, kinda feels like I’m a Nascar driver and my team is changing the tires quickly lol[/quote]
This time I had people strip it off for me, and it was an awesome set. So much tougher than normal, because at times, It didn’t even seem like the weight changed haha.
It’s better not doing it yourself, so you don’t get that break of hopping off, stripping, then hopping back on… we’re masochists lol
Hahah totally, Much much tougher when someone else strips off the weight.
11.16.10
Seated Barbell Military Press
95 x 12, 135 x 10, 185 x 6, 205 x 6, 215 x 6 (PR), 135 x 15
Seated Dumbbell Laterals
25 x 12, 35 x 10, 45 x 10, 10
H/S Shrugs
4 pps x 15, 15
Spider Curls (long EZ Bar)
20 + bar x 12, 40 + bar x 10, 50 + bar x 8, 70 + bar x 8, 50 + bar x 8
OH Rope Extension
150 x 12, 160 x 12, 180 x 12, 12
EZ Cable Curls/V-Grip Pushdown (focus on tempo/contraction)
65 x 10/80 x 15
65 x 10/80 x 15
Awesome overall shoulder/arm day. Huge pump, weights felt good.
go play in traffic.
[quote]bugeishaAD wrote:
go play in traffic.[/quote]
That’s cardio tomorrow.
11.20.10
Barbell Rows
315 x 6, 345 x 6, 315 x 6
Chest Supported Reverse Grip Rows
4 plates x 8, 4 plates + 25 x 8, 8
Hammer Strength High Row Dead Stop Single Arm Row
4 pps x 8, 8, 8 LR, 3 pps x 10
Alternating Dumbbell Curls
45 x 8, 8, 8 LR
Preacher Curl Machine
100 x 10, 110 x 10, 130 x 10, 10, 100 x 10
Cable Turn-In Curls + long squeeze
10, 10, 10
Great back and biceps workout today. I have figured out that for biceps, the weight virtually doesn’t matter, I just need to make sure that the muscle is working.
Question dude, I remember you posting about using jack3d…have you used it or am I mistaken? Im looking for a good pre-wo boost. Im between jack3d and controlled labs white flood.
Sick training as always dude!
[quote]pbclax1 wrote:
Question dude, I remember you posting about using jack3d…have you used it or am I mistaken? Im looking for a good pre-wo boost. Im between jack3d and controlled labs white flood.
Sick training as always dude![/quote]
I have used Jack3d and white flood before, both pretty solid products, however, I would highly recommend Pre Surge Unleashed by Athletic Edge Nutrition. I actually wrote a product review for it.
Ultimately, they are all good and will do their jobs, but I would recommend pre surge before any others.
[quote]ebomb5522 wrote:
[quote]pbclax1 wrote:
Question dude, I remember you posting about using jack3d…have you used it or am I mistaken? Im looking for a good pre-wo boost. Im between jack3d and controlled labs white flood.
Sick training as always dude![/quote]
I have used Jack3d and white flood before, both pretty solid products, however, I would highly recommend Pre Surge Unleashed by Athletic Edge Nutrition. I actually wrote a product review for it.
Ultimately, they are all good and will do their jobs, but I would recommend pre surge before any others. [/quote]
Ok, any flavor recommendations? Wheres that product review at?
11.21.10
Hack Squat Calf Raise
2 pps x 10, 3 pps x 10, 4 pps x 10, 10
Standing Calf Raise Machine
280 x 30
Standing Leg Curl
20 x 20, 20 LR
40 x 12 LR
60 x 12 LR
Leg Press (toes off edge, wider stance for hams)
5 pps x 20, 8 pps x 15, 10 pps x 12, 12 pps x 10
Back Squats
135 x 10, 225 x 10, 315 x 5, 405 x 5, 455 x 3, 515 x 3, 315 x 20
Dumbbell Adductor
45 x 15, 60 x 15, 15
Leg Extensions
200 x 20, 20
Strong day. Very pleased with this.
Here’s a video of the 515 x 3 back squat
11.22.10
Seated Dumbbell Press
25 x 20, 40 x 20, 65 x 12, 80 x 5, 100 x 10 (PR), 50 x 30
Cable Laterals (tough machine)
15 x 10 LR, 20 x 10 LR
Dumbbell Front Raise (resting dumbbell on front of leg after each rep)
35 x 10 LR, 40 x 10 LR
Barbell Shrugs
225 x 20, 405 x 12, 455 x 12
Standing Bilateral Dumbbell Curls
25 x 15, 30 x 15, 15
V-Grip Pushdowns
80 x 20, 100 (stack x 15)
Rope Curls
70 x 15, 15
Dead-Stop Rope Curls + slow negative
40 x 8, 8, 8, 8
Solid shoulder/arm day. DB presses felt very good, will definitely push it to 110’s next time and see what I can do with those. Arms got a sick pump. BW is at 233-235, will take some progress pics maybe this weekend.
[quote]ebomb5522 wrote:
Here’s a video of the 515 x 3 back squat
[/quote]
And this is why knee surgery is not a valid excuse to avoid squatting. Nice work!
Are you wearing sleeves? What kind?
[quote]grettiron wrote:
[quote]ebomb5522 wrote:
Here’s a video of the 515 x 3 back squat
[/quote]
And this is why knee surgery is not a valid excuse to avoid squatting. Nice work!
Are you wearing sleeves? What kind?
[/quote]
Haha exactly. If I hear another asshole complain about his bitchy meniscus surgery or something small and how they can’t squat, I’ll burn the gym down…but really. I know that sometimes squatting hurts for people with knee surgeries, but more times than not, doctors will tell you, If you press them, that it is not all that bad, even though it will hurt.
I am wearing knee sleeves, love them, they are inzer sleeves. I ironically started wearing them because I wanted to keep my joints warm, as I do experience some knee pain, and they do the trick.
11.23.10
Cardio
Eliptical HIIT’
5 minutes warmup
20 Intervals (15 all out, 45 medium)
10 minute cooldown
I am bumping my intervals up from 10 to 20 since I will only be doing cardio once every 5 days. This was pretty tough, as I am used to only doing 10, but it felt awesome.
11.24.10
Dumbbell Incline
Worked up to 145s x 6 with some spot, then 125 x 7
Hammer Strength Incline Dead Stop (4 second negative)
1 pps x 10, 1 pps + 25 x 8
2 pps x 8, 8, 8
Pec Dec (squeeze second)
130 x 12, 150 x 12, 12
EZ Skulls
Worked up to 120 + bar x 8
Rope Pushdowns
4 x 15-20
Have been a little sick, but still as good and heavy as I could go. No PRs, but that was to be expected. Hopefully I feel better soon.