Training: Arms 10/29/13
Supersetted biceps with triceps
Cross body hammer curls(Fat Gripz*)
4x35lbx12*
2x40lbx12
Rope attachment push downs
4x70lbx12
2x80lbx12
Curl bar curl(Outer grip (Fat Gripz*))
4x70lbx12*
Rope attachment push downs
4x70lbx12
Machine Preacher curl
4x(70x12,55x15)
Dips
4xBwx20
Training: Legs 10/31/13
Lying leg curls
100lbx20
115lbx20
130lbx20
145lbx20
160lbx20*Drop set
130lbx20
100lbx20
Super set
Leg Press
2ppsx20
3ppsx20
4x4ppsx20
Hack Squat(This is the more difficult Hack Squat at the gym I frequent)
1ppsx20
1 1/2ppsx20
4x2ppsx20
Barbell Walking lunges
3x70lbx12
RDL
2x185lbx20
Calve Raises on Smith Machine
2x2ppsx60
Training: Chest and Shoulders 11/2/13
Low Incline Db Twist Press
40lbx12
45lbx12
50lbx12
55lbx12
60lbx12
65lbx12,12,12,10
Bench Press
95lbx6
135lbx6
155lbx6
185lbx6
Super set
Machine Chest press
3x145lbx10
Push Ups
3xBwx15
Cage Press
5x95lbx7
Super set
Machine laterals delts(+ drop set & partials after last set)
4x70lbx12*PR
Partial laterals
4x40lbx35
Incline bench rear delt destroyer 40lbx60,20lbx30,10lbx10
Yes same chest workout as 10/18/13 but felt better.
Training: Back and traps 11/3/13
Chins(50 Total)
Chins pronated
15,10,10
Chins supinated
5,5
Chins Neutral
5
One arm barbell row/meadow row super set
25lbx20
50lbx12
3x75lbx12
Narrow grip low pulley row(slightly supinated)
120lbx12
130lbx12
140lbx12
150lbx12
Stretchers
3x120lbx12
Dumbbell Shrugs (attempted 3 second squeeze at top)
4x95lbx12
Plate Shrugs (3 second squeeze at top)
45lbx12
Felt weaker on the shrugs this workout but back is quite sore which is a good thing.
Training: Arms 11/4/13
Supersetted biceps with triceps
Cross body hammer curls(Fat Gripz*)
4x35lbx12*
2x40lbx12
Rope attachment push downs
4x70lbx12
2x80lbx12
Curl bar curl(Outer grip (Fat Gripz*))
4x70lbx12*
Curl attachment push downs
4x70lbx12
Machine Preacher curl
4x(70x12,55x15)
Dips
4xBwx20
Training: Shoulders and Traps 11/5/13
Supersetted with 45lb plate shrugs with every set of each exercise, plenty of sets
Standing barbell shoulder press
65lbx15
Seated DB shoulder press
45lbx12
Power Squat Shoulder Press
2 pps
6 ways
10lbx12
Micro mini front and side raises x15
Micro mini band face pulls x50
Training: Legs(Different gym I sometimes go to, Leg Press broke at the one I usually go to) 11/10/13
Lying Leg Curls(I hate this one, makes you feel like one is hyper-extending at the knee joint)
90lbx10
105x10
120x10
135x10
Seated Leg curls
135lbx20
150lbx20
180lbx20
195lbx20
210lbx20
225lbx20
240lbx20
Leg Press
1ppsx20
2ppsx20
3ppsx20
4ppsx20
5ppsx20
6ppsx20
7ppsx20
Hack squat(its a 30 degree instead of a 45 but for some reason its much easier to go deeper on this one.)
1ppsx20
2ppsx20
3ppsx10
RDL
2x185lbx20
Training: Chest and Shoulders 11/11/13
Low Decline Db Twist Press
40lbx12
45lbx12
50lbx12
55lbx12
60lbx12
4x65lbx12
Incline Bench Press
95lbx8
135lbx8
145lbx8
155lbx8
165lbx8
175lbx3
Super set
Low Incline Smith machine bench press
3x1ppsx20
Push ups
3x15
Super set
Machine laterals delts(+ drop set & partials after last set)
4x70lbx12*PR
Partial laterals
4x40lbx35
Incline bench rear delt destroyer 40lbx60,20lbx30,10lbx10
Super set
Power Squat Shoulder Press
4x2ppsx12
Plate shurgs
4x45lb x 20
Shoulders were nicely pumped.
Training: Back and traps 11/15/13
Chins(50 Total)
Chins pronated
15,10,10
Chins supinated
10
Chins Neutral
5
One arm barbell row/meadow row super set
25lbx20
50lbx12
3x75lbx12
Narrow grip pull down
100lbx12
110lbx12
120lbx12
130lbx12
140lbx12
150lbx12
Dumbbell Shrugs
4x95lbx12
Really had to rush this workout before the gym closed =(.
Training: Arms 11/16/13
Supersetted biceps with triceps
Cross body hammer curls(Fat Gripz*)
4x35lbx12*
2x40lbx12
Curl attachment push downs
4x70lbx12
2x80lbx12
Standing Alternating Curls
4x35lbx12
Seated Overhead Dumbbell Triceps Extension
4x70lbx12
Machine Preacher curl
4x(70x12,55x15)
Dips
4xBwx20
Felt like a really good workout although the alternating curls may have been to heavy.
Training: Shoulders and Traps 11/17/13
Supersetted with 45lb plate shrugs with every set of each exercise, plenty of sets
Hammer Strength Military press
1pps and 1.5pps x12
Seated DB shoulder press
45lbx12
6 ways
5lbx12
Front raises
5lbs
Rear Delt Fly Machine Drop sets
120 lbs down to 20 lbs.
Training: Legs 11/18/13
Lying leg curls
100lbx20
115lbx20
130lbx20
145lbx20
160lbx20*Drop set
130lbx20
100lbx20
Super set
Hack Squat(This is the more difficult Hack Squat at the gym I frequent)
1ppsx10
2ppsx10
2x3ppsx10
Leg Press
2ppsx20
4ppsx20
2x6ppsx20
Barbell Walking lunges
3x70lbx12
RDL
2x185lbx20*PR
Calve Raises on Smith Machine
2ppsx60
Incredible calf cramp after the first set so had to cut it short.
Training: Chest and Shoulders 11/19/13
Incline Db Twist Press(@ a higher angle than I usually do)
40lbx12
45lbx12
50lbx12
55lbx12
3x60lbx12
Bench Press
135lbx6
155lbx6
2x185lbx6
Super set
Low Incline Smith machine bench press
3x155lbsx20
Push ups
3x12
Cage Press
5x95lbx7
Super set
Machine laterals delts(+ drop set & partials after last set)
4x70lbx12*PR
Partial laterals
4x40lbx35
Bent over rear delt destroyer 40lbx60,20lbx30,10lbx10
Training: Back and traps 11/21/13
Chins(50 Total)
Chins pronated
15,10,7,3
Chins supinated
5,5
Chins Neutral
5
One arm Suitcase row/meadow row super set
25lbx12
50lbx12
3x(50lb +pro red mini band)/75lbx12
Banded supported rows(pair of mini bands(Set up just like the video))
1 plate x 12
1 1/2 plate x 12
2 plate x 12
Narrow grip low pulley row(slightly supinated)
120lbx15
130lbx15
140lbx15
150lbx15
170lbx8
Stretchers
120lbx12
130lbx12
140lbx12
150lbx12
Dumbbell Shrugs
4x100lbx12
Solid.
Hey, what area in Texas are you?
[quote]MightyMouse17 wrote:
Hey, what area in Texas are you?[/quote]
I live in El Paso, Texas.
[quote]spar4tee wrote:
Solid.[/quote]
Thanks man.
[quote]JoabSonOfZeruiah wrote:
[quote]MightyMouse17 wrote:
Hey, what area in Texas are you?[/quote]
I live in El Paso, Texas.[/quote]
Ahh, must be enjoying the winter weather about now then?!
[quote]MightyMouse17 wrote:
[quote]JoabSonOfZeruiah wrote:
[quote]MightyMouse17 wrote:
Hey, what area in Texas are you?[/quote]
I live in El Paso, Texas.[/quote]
Ahh, must be enjoying the winter weather about now then?! [/quote]
Yup, just got freezing yesterday, although it isn’t windy today which is a good thing.
Training: Arms 11/23/13
Supersetted biceps with triceps
Cross body hammer curls(Fat Gripz*)
4x30lbx12*
2x35lbx12
Rope push downs
4x60lbx12
2x70lbx12
Straight bar curl(Outer grip (Fat Gripz*))
4x60lbx12*
Curl attachment push downs
4x60lbx20
Machine Preacher curl
4x(70x12,55x15)
Dips
4xBwx20
Was amazed at how much easier it was to grip the dumbbells by going lighter lol.
Training: Shoulders and Traps 11/24/13
Supersetted with 50lb dumbbell shrugs with most sets of each exercise, plenty of sets
Hammer Strength Military press
1pps-2pps in small increments
6 ways
10lbx6
Super set
Machine laterals delts(+ drop set & partials after last set)
4x70lbx12*PR
Partial laterals
4x40lbx35
Rear Delt Fly Machine Drop sets
100 lbs down to 20 lbs.
Training: Legs 11/26/13
Lying Leg Curls
100lbx20
110lbx20
120lbx20
130lbx20
140lbx20
150lbx20(Drop Set)
130lbx20
110lbx20
Leg Press
2ppsx20
3ppsx20
4ppsx20
5ppsx20
6ppsx20
7ppsx20
8ppsx15
Smith Machine Lunges
2x1ppsx12
Glute Ham Raise(Haven’t done this in a while so I was quite weak but it felt pretty good)
3xBWx10
Standing Calve Raise Machine
4x300lbx20
This was at the university gym which has a GHR but no hack squat.