Alternating Dumbbell Curls
65 x 6, 6 LR
50 x 8 to 40 x 8 LR
Dumbbell Skull Crushers/CGBP + 2 pause/3/4 lockout/Dumbbell Skulls
40 x 6/185 x 6/40 x 5
40 x 6/205 x 6/40 x 6
40 x 6/225 x 6/40 x 6
Dropset (2 in this manner)
Straight Bar Cable Curls (12-9-7-5-3-1 sec squeeze descending)
3 x 6 + 3 dropsets at end
CGBP (2 sec pause + 3/4 lockout) *New
135 x 8, 185 x 6, 225 x 6, 245 x 5, 265 x 4 (very happy)
225 x 8
Cable Single Arm Preacher Curls
2 x 15 LR
4 x 12, 12 + 3 RP sets (ouch)
Palms Back Dumbbell Kickbacks/Bench Dips (4 sec neg, no lockout, cont)
25 x 10/failure
25 x 10/failure
25 x 10/failure
Dumbbell 2-Arm Hammer (RP)
40 x 21, 7, 5
DC Biceps Stretch x 60 seconds
Brutal arm day. I am going to start adding in a good deal of volume for CGBP because I feel that this movement is really helping my arm size in general. As you can see today, I did it in a fatigued state during a superset and then again later in the workout, working up to a “max,” even though that isn’t my true max. I am interested to see how it goes. Everything else felt great.
Standing Calf Raise/Seated Calf Raise
4 sets of each supersetted
Lying Hamstring Curls
2 x 15-20
87.5 x 15 to 75 x 15 to 62.5 x 15 to 50 x 15 (emphasize stretch at bottom on each, brutal)
Leg Press + Doubled Mini Bands (3 sec neg/3/4 lockout)
1 pps x 8
2 pps x 8
3 pps x 8
4 pps x 8
5 pps x 8
6 pps x 8
7 pps x 8
8 pps x 8
9.5 pps x 8, 8 (most machine can hold)
On every set (1-8pps, try to do each rep like it’s a heavy set)
Back Squats (continuous reps, to parallel)
135 x 6
225 x 6
315 x 6
365 x 6
405 x 6
425 x 6 (nice!)
Barbell RDL (using 25s, flex as hard as possible at top)
95 x 8
145 x 8
195 x 8, 8,
Adductor Machine (*New)
130 x 15, 15, 10
70 x 25, 25
Very intense leg session today. Leg curls were as intense as they have been in a while. Leg press plus bands felt awesome, I really enjoy doing a ton of sets leading up to the “work sets” as they really get you ready and also are added volume. Back Squats felt surprisingly strong for doing them after all that work. Adductor work is something new that I just threw in. I wanna start doing adductor work to give my legs even more of that ‘wow’ factor : ).
[quote]pbclax1 wrote:
These last few training sessions looked brutal man! Keep up the strong work![/quote]
They have been, and will only get more intense in the next 2 weeks! I’m going on vacation from the 19th-25th and will be increasing my volume even more so that I can take the days on vacation off from training.
Decline Bench Press
135 x 10
185 x 6
225 x 5
275 x 5
315 x 5
340 x 3
225 x 20
Incline Machine Press + Stretch
90 x 15/10
110 x 10/10
130 x 10/10
150 x 10/10
170 x 10, 10/10/10 + 2 drops
Incline Dumbbell Press (2 sec stretch + no lockout)
40 x 8, 50 x 8, 60 x 8, 8, 75 x 8, 80 x 8 Dropset
Flat Barbell Press (2 seconds pause, 3/4 lockout)
135 x 10
185 x 10, 10
185 x 8 to 145 x 8 to 95 x failure
DC Chest Stretch
80 x 75 seconds
VGrip Pushdown/Incline Dumbbell Cross Body Extension
4 x 15/10-12
(8 total sets)
Very solid chest/triceps day. Did decline presses for weight, 340 decline isn’t too bad, especially given I’m a terrible presser. Everything else felt great, lots of volume.
@ Bug: Thanks : ), it’s really not that strong tho :(. I really like doing bench press with a very strict 2 second pause and 3/4 lockout near the end of my workout because it’s really the only time that I can feel bench in my chest, and also I am not risking hurting my shoulder as much since I can’t go very heavy.
[quote]pbclax1 wrote:
Im jealous of those rack chins, lol! Just recently started doing them to realize I SUCK at them. Nice training there though man![/quote]
Ya, rack chins are TOUGH! I haven’t done them in a long time and I forgot how great they were. I will definitely be including these more in my training. Hopefully they will help bring up my lat width.
Seated Military Press (no back)
40 x 10
50 x 10
60 x 10
70 x 10
80 x 6 + 2
Circuit
Dead Stop Laterals: 20 x 8, 8, 8, 8, 8
Hands Up Front Raises: 30 x 8, 35 x 8, 8, 8, 8
Machine Delt Partials: 80 x 25, 25, 25, 25, 25
5 sets total, any more and body English would begin.
Bentover Strict Rear Delt Flies (really emphasize bringing elbows back, flexing hard)
15 x 15
17.5 x 15
20 x 15, 15, 15
DC Shoulder Stretch (65 seconds)
Barbell Shrugs (3 seconds hold at top)
135, 225
225 x (12-9-7-5-3-1) brutal
Very strong overall shoulder day. I really am enjoying the dumbbell presses without back support, they really are a true test of pure pressing ability and shoulder strength. Circuit was brutal, so were rear delts and shrugs. Bw was 217 on an empty stomach today.
[quote]Fandango wrote:
Can’t believe I just found this log. You are a little bigger than I, but waaay stronger. Good motivation for me.
Also, you said you’d post a diet you have on a daily basis. Did I just miss this post or have you not done this yet?
Finally, what do you think helped so much with your deadlift? It looked super easy from the floor and that is my biggest weakness.
Sorry for all the questions.
Awesome lifting ebomb.
[/quote]
Thanks bro!
I will post a diet, but currently, it’s a bit off, as I am going into finals at school and eating is a bit suspect, but still getting good cals in there.
I can’t really pinpoint what has helped my Deadlift from the floor most other than actually just willpower haha. I know that sounds weird, but I’m always just so amped that I can usually get a strong initial pull. My weakspot is essentially at the knee or a little below, and I’ve been doing rack deads from there.
No problem with questions, glad to answer any!
Mtgs f
Cross Body Meadows (very strict, grip as hard as possible))
30 x 8 LR
40 x 8, 8, 8, 8
Rope Pushdowns (15 sec rest)
5 x 10
Barbell Curls
95 x 8
115 x 8, 8, 8
135 x 6
Close Grip Bench Press
135 x 8
185 x
FML
Left the gym early, I probably shouldn’t have even tried to train today. Woke up with a bad cold, last day of classes too. Will Hopefuly be back tomorrow.
