progress pics on the ways boys, still carrying to much fat but definite improvements should have them up within the hour.
.
…
getting strong[er]
…
ill get a mm and back shot up later.
looking, well… Big, bignate
front squats
45x10
95x3
135x3
155x3
175x3
195x3
225x1,1
powercleans
just messed around worked up to a sloppy 225
step ups
40’sx5
60’sx5
70’sx5
split squat
20’sx3x8
leg ext.
100x15
140x15
180x10
leg curl
100x15
140x12
120x15
hack squats
90x3x20
GHR
bwx3x10
solid workout, legs are very fried.
your shoulders look powerfull man…I wouldn’t fuks wit that bear^^^
[quote]hulk963 wrote:
your shoulders look powerfull man…I wouldn’t fuks wit that bear^^[1]
haha thanks, i finally started hitting the delts consistantly its definitely payin off.
-
/quote ↩︎
Lookin big man… have you dropped some BF??
[quote]BlackLabel wrote:
Lookin big man… have you dropped some BF??[/quote]
dont know for sure but ive lost weight, seen some size gains and am down to the last nothc on my lifting belt even though i had two to spare a couple weeks ago, hopefully i just keep getting a postive change in body comp by continuing to eat healthy wihtout really ‘counting’ calories.
shoulders
reverse grip bench
45x10
95x3
135x3
175x3
195x3
225x3
245x3 +10
135x2x20
side laterals
10’sx12
15’sx10
20’sx8
25’sx8
30’sx6
35’sx6
40’sx10 assisted reps
20’sx15
cable side laterals ss with overhead rope ext.
5x10 35x40
10x10 35x40
10x10 65x10
10x10 40x20
front seated leaterals with a pinkies up and in twist ss with bent lat.
10’sx8 10’sx10
15’sx8 15’sx10
20’sx8 20’sx10
25’sx8 25’sx10
skull crusher (no ex bar weight included)
40x10
60x10
90x10
neck harness, retractions, holds and abs.
wide pulldowns
70x15
100x15
120x15
140x15
160x15
45 degree chins
bwx3x8
cable row
100x12
120x12
140x12
120x12
stretchers type of lift.
30x10
50x10
65x10
50x10
one arm tbar row
25x10
50x10
60x10,10
pullapart pulldowns
100x15
140x15
160x20
hypers
bwx3x15
Are you working on anything specific for back (width or thickness)?
[quote]BlackLabel wrote:
Are you working on anything specific for back (width or thickness)?[/quote]
naw just huge, although ill probably say i favor width, all the wide grip pulldowns really brought it up.
SO i slept for 6 hours cuz i couldnt fall asleep due to a major cough, woke up took an exam thought i wasnt gonna work out, but i started craving it so i grabbed a coffee and vapped a wee bit, strength was aslightly off from the sickness though, as you cna see i took a break from deads this week anyways here it is:
bench
45x10
95x3
135x3
185x1
225x1
275x1
add bands
315x3
365x5.5, was literally an inch from lockout but the weight just overtook me at the end
385x3, didnt want to push for 405 today
take bands off
135x30 +5
dips
bwx19 -wow big pr +7
+25x10
+45x7
bwx17 actually felt really good on the dips, i like em alot.
cable crossovers
6 sets of 10-20, used 3 different angles, low, medium low and high, 2 sets at each setting.
overhead rope ext. These are definitely starting to help bring up my upper tri’s
35x40
42.5x30
50x15
30x45
neutral cable row -try to keep up in volume my horizontal pulling compared to pushing just to keep the shoulders healthy
100x5x10, short rest periods on these
vbar pushdown
35x20
50x20
65x20
50x20
35x25
hypers
bwx3x15
Neck harness/retractions/situps
(25x50/70x12/bwx25)x4 rounds
Kenneley’s ss with prone holds
20’sx10 50x45 sec
30’sx10 50x45 sec
40’sx10 50x45 sec
solid workout for the conditions, in fact id say it was pretty good, bw was 256-257 post workout.
BICEPZZZZZ
strit barbebll curl
45x20
65x8
75x8
85x8
95x8 these were real strong fast rep sets
pinkies out 80 degree curl
20x8
30x8
35x8
40x6
standing db curl - i stopped counting reps on these cuz it just pisses me off with the alternating
50’sxalot
55’sxsome
50’sxalot
sorry its unspecific but i just rep them out till i cant anymore, my strength on these is way up im repping the 50’s for 8-10 at least where i started with ther 50’s for like 4 reps or something like that
rope curl
30x12
35x12
42.5x12
50x12
hammer strength preacher curl machine
45x15
90x3x10
Side laterals ss with cable curl drop set
12’sx20 50x10/30x10
5 rounds on this and called it a day. Massive pump in the bi’s and shoulders/
LEG DAY MOTHER FUCKERS
front squats
45xalot
95x3
135x3
165x1
190x1
215x1
235x2 +10 lbs +1 rep
185x3
135x5
might alternate front squats with oly back squats for high reps week to week i fooled aorund with them a bit after and it was almost zero pain on the hip.
step ups (reps per leg)
40’sx5
60’sx5
70’sx5
80’sx5 +10lbs per hand i think
split squat
25’sx8,8
stiff legged db dl’s
30’sx10
45’sx10
55’sx10
Hammer strength hack’s
90x10
180x10
270x10
360x8 +90, havent tried to do this much weight ever
leg extention drop sets
160x12/120x12/80x12
140x12/100x12/60x12
120x12/80x12/40x12
leg curls
140x12
120x12,12
GHR
BWx12,10,10
abs and cable rows
3x30/3x15 -brutalized.
banded bench, the bands were set up pretty light but definitely a solid amount of tension, next week ill increase the tension alot. Stuck with pasued triples for speed.
45x3
95x3
135x3
165x3
185x3
225x3
reverse grip press
135x10
185x12 +2
135x20
pec dec
110x15
150x15
170x12
Side laterals
10’sx10
20’sx8
30’sx6
40’sx6,6 assisted
military press strict
45x10
65x10
95x10
105x10
65x15
side cable lateral
5x10
10x8
15x8
5x12
overhead ext. (db)
40x15
50x12
60x12
rope ext.
30x20
35x20
50x15
30x15
side hold
15x2min, 2min