6.21.11
Cardio + Calves
Bike HIIT
10 minute warmup
5 20 seconds all out sprints/4 min 40 seconds slow
10 minute cooldown
Luke Sauders Day 4
Triple Dropset Smith Elevated Raises (1-2-1 tempo)
235 x 10 to 185 x 10 to 95 x 10
255 x 10 to 185 x 10 to 95 x 10
295 x 10 to 205 x 10 to 115 x 10
Bike sprints were brutal, nearly vomited at the end. Hoping to see some nice results from this calf routine. Chest tomorrow…hoping for a PR or close to it in something.
[quote]ebomb5522 wrote:
Here’s a pic I also just snapped…really need to bring out that quad separation!
[/quote]
Whoa! Shit’s really coming together there! Nice. : )
[quote]SkyNett wrote:
[quote]ebomb5522 wrote:
Here’s a pic I also just snapped…really need to bring out that quad separation!
[/quote]
Whoa! Shit’s really coming together there! Nice. : )[/quote]
Thanks sky, trying man!
6.22.11
Chest
Incline Dumbbell Press
35 x 20
50 x 20
80 x 12
110 x 10
130 x 10
140 x 6
Hammer Strength Decline
1 pps x 20
2 pps x 20
3 pps x 15
Strip Set
4 pps x 10 to 3 pps x 10 to 2 pps x 12 to 1 pps x 20
Flat Bench Press
135 x 20
225 x 10
275 x 6
315 x 6 (2-3 on own, partner assisted) to 225 x 12 to 135 x 12
Seated Cable Flies
30 x 20
40 x 20
50 x 20
60 x 20
Dropset
60 x 15 to 50 x 15 to 40 x 20 to 30 x 30 (50-30 with 2-5 sec holds)
Fat Bar Cable Curls
40 x 20
60 x 20
80 x 15
100 x 15 to 50 x 20
Amazing chest day. First time doing incline dumbbells in about 5 moths or so and they felt amazing. 130s were cake and 140s felt a lot lighter than I thought they would. HS decline was tough and I went kinda crazy doing flat bench third, but it felt oddly good. Thanks to AustinBicep for introducing me to seated cable flies, the contraction you get with those is absurd…crazy back day in store for tomorrow, throwing all the tricks out.
[quote]ebomb5522 wrote:
Here’s a pic I also just snapped…really need to bring out that quad separation!
[/quote]
Looking good. Keep pushing. Before you know it, it’ll be show day. Are you doing any posing practice?
[quote]thoughts1053 wrote:
[quote]ebomb5522 wrote:
Here’s a pic I also just snapped…really need to bring out that quad separation!
[/quote]
Looking good. Keep pushing. Before you know it, it’ll be show day. Are you doing any posing practice?[/quote]
I have been a bit, posing is getting better each week it seems, but still a lot of work to do. Any suggestions as to what can help?