Warmup Sets (just to get blood flowing)
Rope Curls/Rope Pushdown
20/20
20/20
Alternating Dumbbell Curls (palms forward through entire curl motion, no BS reps)
30 x 8 LR
45 x 8 LR
60 x 8 LR
70 x 5 LR (PR)
60 x 6 LR
60 x 5 LR to 40 x 6 LR to 20 x 8 LR
Close Grip Bench Press
135 x 5
185 x 5
225 x 5
275 x 5
305 x 3
315 x 3 to 275 x 3 paused
Spider EZ Bar Curls
50 + bar x 8
60 + bar x 7
50 + bar x 8
50 + bar x 7
RP Set
30 + bar x 10, 6, 4
Weighted Dips
Bw x 20
45 x 10
90 x 10
135 x 7 (PR)
45 x 10
Lying Cable Curls/Cross Bodies
15/8
15/10
15/8
15 to 20/8
Rope Pushdown/PJR Pullovers/Dip Machine Pushdown
30/10/10 LR
20/8/10 LR
20/10/15 to 20 LR
Dip Pushdowns are BRUTAL! Thanks Bug : )
DC Biceps Stretch x 60 seconds
Band Triceps Stretch
Today was an absolutely awesome arm day. 315 on close grips felt great, and dips felt great as well. I am really enjoying alternating dumbbell curls with palms forward the entire motion. Really can work the biceps hard on those. Bw was 214 this morning.
Leg Press Calf Raise
2 pps x 45 seconds
3 pps x 45 seconds
3 pps x 45 seconds
Lying Hamstring Curl
Warmups
70 x 25
100 x 20
130 x 12
Drop
160 x 8 to 110 x failure to 80 x failure to 110 x 50 partials
Leg Press + doubled pink and black mini bands
1 pps x 20
3 pps x 20
5 pps x 20
8 pps x 20
9 pps x 20
10 pps x 12 to 7 pps x 15
Back Squats (duck stance, continuous, keep ROM between just below parallel and 3/4 lockout)
185 x 30
225 x 20
275 x 20 to 225 x 20 (absolutely brutal)
Barbell RDL (for weight, still very strict)
135 x 6
225 x 8
315 x 6, 10
Leg Extensions
1 x 100 reps
1 x 50 partials
1 x 10 full (Squeeze at top + 10 seconds negative each rep)
Brutal leg day. I tried out some different rep schemes, higher as you can see, and I think it’s my new favorite way to train legs. Low rep and strength sets have their place, but I really believe this is where the growth is: heavy ass weight + high reps.
The leg press with the 2 bands is insanely hard…doesn’t even compare to just one. I think at this point, I can hit like 15 plates + on each side for 8 reps without the bands.
Trained late today because I took the LSAT which went from 12:30-5:30. It overall went well, but it is a very long and tiring process. However, it just made leg day that much more rewarding : ).
Leg Press Calf Raise
2 pps x 45 seconds
3 pps x 45 seconds
3 pps x 45 seconds
Lying Hamstring Curl
Warmups
70 x 25
100 x 20
130 x 12
Drop
160 x 8 to 110 x failure to 80 x failure to 110 x 50 partials
Leg Press + doubled pink and black mini bands
1 pps x 20
3 pps x 20
5 pps x 20
8 pps x 20
9 pps x 20
10 pps x 12 to 7 pps x 15
Back Squats (duck stance, continuous, keep ROM between just below parallel and 3/4 lockout)
185 x 30
225 x 20
275 x 20 to 225 x 20 (absolutely brutal)
Barbell RDL (for weight, still very strict)
135 x 6
225 x 8
315 x 6, 10
Leg Extensions
1 x 100 reps
1 x 50 partials
1 x 10 full (Squeeze at top + 10 seconds negative each rep)
Brutal leg day. The leg press with the 2 bands is insanely hard…doesn’t even compare to just one. I think at this point, I can hot like 15 plates + on each side for 8 reps without the bands.
Trained late today because I took the LSAT which went from 12:30-5:30. It overall went well, but it is a very long and tiring process. However, it just made leg day that much more rewarding : ).
[/quote]
Nice training evan! Hope your LSAT comes back with some awesome results brotha.
The leg press with the 2 bands is insanely hard…doesn’t even compare to just one. I think at this point, I can hit like 15 plates + on each side for 8 reps without the bands.
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On my last leg workout I leg pressed with a doubled up average band (grey) and a light band (orange) on each side of the sled. I definately will be sticking with this (at some point I might break out the strong bands LOL).
The leg press with the 2 bands is insanely hard…doesn’t even compare to just one. I think at this point, I can hit like 15 plates + on each side for 8 reps without the bands.
[/quote]
On my last leg workout I leg pressed with a doubled up average band (grey) and a light band (orange) on each side of the sled. I definately will be sticking with this (at some point I might break out the strong bands LOL).[/quote]
Haha, ya it’s pretty awesome, huh? :-P…That’s some serious band tension you got there also.
Very strong overall chest day. This if my first time doing incline presses heavy in a long time and they felt nothing short of amazing. Had I been going to failure with 275, I would have definitely hit my all-time PR which is 8, a PR which had been done at around 15-20 lb heavier.
I’m sure that I will lose strength eventually, but right now, I feel stronger at 212-214 than I did at 230…
Deadlifts
135 x 3
225 x 3
315 x 3
405 x 2
500 x 1
605 x 1 (not strong at all)
Reverse Grip Pulldowns
100 x 20
160 x 15
200 x 12, 10 to 160 x 10
Barbell Rows (overhand, Yates style)
135 x 8
185 x 8
225 x 8
275 x 6
315 x 6
365 x 4
275 x 10
Hammer Strength Low Row (1 arm)
1 pps x 12 LR
2 pps x 12 LR
3 pps x 10 LR
4 pps x 10 LR
4 pps + 25 x 10 LR to 3 pps x 10 LR
Single Arm Lat Pulldown(3 seconds hold at bottom on every rep)/rope pull apart cable rows
8/15
8/15
8/15
Seated Hammer Curls
45 x 10 LR
45 x 9 LR
45 x 10 + 3 LR
Awesome overall back day. Deads didn’t feel too bad, but I didn’t feel like pushing it through the roof today. Did things a little differently today and I really liked it.
The overhand rows with Yates form felt amazing and i felt them more in my lats than any other row variation. Low rows also felt great and really replicated a dumbbell row without the strain on the back. The superset pumped a ton of blood into me and then just a little biceps at the end for good measure. Overall, great day.
The leg press with the 2 bands is insanely hard…doesn’t even compare to just one. I think at this point, I can hit like 15 plates + on each side for 8 reps without the bands.
[/quote]
On my last leg workout I leg pressed with a doubled up average band (grey) and a light band (orange) on each side of the sled. I definately will be sticking with this (at some point I might break out the strong bands LOL).[/quote]
Haha, ya it’s pretty awesome, huh? :-P…That’s some serious band tension you got there also.
[/quote]
last few days sitting downa nd getting up I had pretty good DOMS. I’m not sure if it was upgrading the band tension on the leg press drop set or adding in a new exercise (ATG front squat from pins)…prolly both
Oh yeah keep up the good work I’m following this log and your “first contest” thread…
Shoulders
Barbell Push Press
95 x 5
135 x 3
185 x 3
205 x 3
225 x 3
245 x 3 (will get better with time)
135 x 30 (pump reps)
Seated Laterals/Machine Laterals
25 x 8/90 x 10
30 x 8/90 x 10
35 x 8/90 x 10
40 x 6 + partials/90 x 10
Life Fitness Shoulder Press Partial Press (from just below ear to 3/4 lockout)
25 each side x 25
35 each side x 20
45 each side x 20
70 each side x 20
RP SET
90 each side x 20, 10, 7
Rear Delt SS
2 Handle Cable High Pull/Bent Over Flies
15/4
15/4
15/5
Barbell Shrugs (3 seconds hold at top)
3 x 12
Life Fitness Overhead Shrugs (3 sec hold)
2 pps x 10
2 pps x 10
Leg Press Calf Raise
2 pps x 45 seconds constant tension
4 pps x 12 (3 sec neg)
6 pps x 15 (3 sec neg)
Pretty sick overall shoulder day. Great pump from push press which I haven’t done in over a year…goal will be to get back up to 275 x 2-4 at my lower Bodyweight during prep.
last few days sitting downa nd getting up I had pretty good DOMS. I’m not sure if it was upgrading the band tension on the leg press drop set or adding in a new exercise (ATG front squat from pins)…prolly both
