overhand machine row
90x12
130x12
170x12
210x12
pullups
bwx4x8, started with real wide, wide, underhand, then nuetral grips.
vbar cable row
100x10
120x10
140x10
160x10
wide pulldowns
100x10
120x10
140x10
160x10
180x10
hammer strength low row
90x10
180x15,15
130x20
machine pull down/aparts
100x20
120x20
140x20
160x20
stetchers
40x10
50x3x10
rope curl
30x3x20
How do you like reverse grip bench?
[quote]BlackLabel wrote:
How do you like reverse grip bench? [/quote]
love it, i think it hits my upper pecs too, its a similar motion to doing a cable corssover from a low position.
went to the gym today even though its an off day cuz im that cool.
military press
45x20
95x10
115x5
135x5
95x2x10
standing db curls, i kept track of reps just for the t men and women that read this.
20’sx10
30’sx10
40’sx10
50’sx10
60’sx10
lying skull curshers with db’s
20’sx10
30’sx10
35’sx10
30’sx10
25’sx10
reverse grip cable curl/barbell over head ext/db front raise
20x20/55x12/20’sx12
30x12/65x12/“”
42.5x12/“”/“”
50x12/“”/“”
cable side lateral
3x10
close grip bench
45x10
95x10
135x10
165x10
185x10
concentration curls
20x15
30x2x15
db shrugs with hold
60’sx10
70’sx10
80’sx10
90’sx10
hypers and prone holds.
12/13
front squats to a box
45x10
95x5
115x5
135x5
155x5
135x5
sumo’s
135x10
225x15, back didnt want more so i stopped it here.
step ups with db’s
40’sx5
50’sx5
60’sx5
70’sx5
leg curl
100x20
120x20
140x20
leg ext.
80x20
100x20
120x20
bench- tri’s and shoulder were still cooked from sunday hah
45x15
95x15
135x15
165x15
185x15
205x13
185x15, loving the high reps, excited to get 225x15, i think on a fresh day i could manage maybe 12.
Dips
bwx10
+25x3x10
cable crossovers
15x12
20x12
20x2x15 - higher height
overhead rope ext.
35x40
50x10
65x10
pec dec drop sets
190x10/150x12/110x12
170x12/150x12/130x10
shorter workout, but got alot of chest work in, starting next week ill be dropping back to more of a lower upper split two days a week. Ill do this for the month of winter break, then go back to high frequency, ill be doing more running during break as well, try to up my conditioning again before coming back to high frequency.
frotn squat step up
45x8
95x8
115x8
135x8,8
db lunge
30’sx10
40’sx3x10
leg ext.
100x10
120x10
140x10
160x10
180x10
glute ham raise
bwx3x12
single leg dl
20’sx2x10
standing curl
20’sx10
30’sx10
40’sx10
50’sx10
60’sx10
cable curl
30x15
50x15
65x15
50x15
35x15
db shrugs
70’sx10
80’sx10
90’sx10
100’sx10
neck harness.
reverse grip bench
45x15
95x10
135x1
165x1
185x1
205x1
225x1
245x1
275x1
close grip fat bar bench
110x10
160x10
200x10
230x10
200x10
180x10
SIde laterals
10’sx12
15’sx12
25’sx3x12
plate raise band pullapart
2x20 each
abs
4x15
so my back did the same spasm thing as when i was squatting a couple weeks ago on light warmup power cleans. so im gonna lay off lower body shit and use alot of ice and rolling. Also going to see my pt, but heres the rest of the workout
dips ss with barbell row
bwx15 45x15
“” 95x15
“” 135x15
“” 145x15
“” 115x15
nuetral chins
bwx10,8,8
bench
45x15
95x15
135x15
185x15
225x12 +2
185x20 +3
dips
bwx5x10
seated side laterals
15’sx4x15
seated front laterals
15’sx3x15
fat bar skull crusher
20x20
40x20
60x20
80x15
60x20,20
neck harness ss with planks
25x50, bwx45sec three supersets
Well guys after spending two weeks lying on my back from the spasm, i got an mri and i now know i have a herniated disc, i havent seem the back specialist yet but i should be this week. Doubt it will require surgery but for now i have to focus on bodyweight exercises and conditioning which is fine with me i was bugging out doing no exercise.
1/8/11
Neutral chins
BWx12,12,10,8,10
Dips
BWx5x12
Neck Harness
25x5x30
Prone Hold ss Plank
35x5x1min BWx5x30 sec.
1/9/11
Indoor Bike
30 Minutes
Side lateral
10’sx30,30
15’sx3x20
band pullapart
MMx4xalot
Seated front raise
15’sx5x12
seated db curl non alternating
25’sx5x15
nuetral db skullcrushers
25’sx5x15
Plank/Pullover/neckharness
BWx30sec/35x30/25x40 5 rounds
Gonna add reps rather than weight first, up my cardio and hopefully lean out and build up some endurance while i heal the disc, but this is all very dependent on what the doc says of course. Will keep updated.
indoor bike
45 min
pushup on db’s
BWx5x20
BW row with feet elevated on bench
BWx5x10
Dip pullup super set, did Dips/Pullup/Dips/Pullups - this was one set with no rest btw exercises
Bwx5/5/5/5
BWx4/4/4/4
BWx3/3/3/3
BWx2/2/2/2
BWx1/1/1/1
reverse fat bar curl ss reg. far bar curl
20x20/20
30x2x20/20
Neck Harness
25x2x50
Prone Hold ss with Plank
35x75sec/BWx35 sec 3 Supersets
Bike
30 min
side laterals
10’sx5x30
seated front lateral ss band pullapart
15’sx5x15 MMx5x20
Lying ez bar extension
45x20
65x20
75x20
65x2x20
seated hammer curls ss with neck harness
25’sx5x15 25x5x40
planks
bwx5x30sec
Herniated disc man? holy fuck!
yep thats right, saw the doctor, my bottom two discs on my spine have no fluid in them which is equivilent of where a 30 year old would be ill explain more on what this means when i have more time but here was my first real workout back at school:
Elliptical
25 min, 3.3 miles
DB lunges
25’sx10
30’sx2x10
Hack Squats
90x3x20
GHR ss with Goblet Squats
BWx10/40x10
BWx10/40x10
Bwx10/40x10
Planks
BWx5x40 sec.
Reverse Hyper ss with DB shrugs with a hold
BWx15 60’sx12
BWx15 70’sx12
BWx15 70’sx12
BWx15 65’sx12
BWx15 70’sx12
definitely starting to lean out from all the cardio and high reps, i feel great gonna miss the heavy lifting though
Gym was closed because of weather so i just did a conditioning workout inside
Kettlbe Bell two hand swing (warmup)
35x5x10
work sets
53x5x10
One handed swing ss with hall drill, doing both hands as one set. (hallway is 15-20 yards in length)
35x10/hall sprint
35x10/side shuffle
35x10/grape vine
35x10/sprint
35x10/high knees
Ok so i did swings with right hand, then down and back in the hallway doing said drill, swings with left hand then down and back with the drills, so that was 100 total swings in this section very tiring
Two hand Swings
35x4x25
neck harness
35x5x20
Plank
BWx4x40 sec
tired as shit.
1/19/11
20 min high intensity bike
stretch
Seated db Shoulder press ss with side laterals
5’sx20/5’sx15
25’sx20/10’sx15
35’sx20/10’sx15
[40’sx20/10’sx15]x2
my delts were pumped enough to make the tens just hurt haha
dips ss with hammer curls
BWx10/30’sx10
BWx10/35’sx10
BWX10/40’sx10
BWx10/40’sx10
BWx10/35’sx10
VBAR ext. ss with barbell curl
20x15/65x15
35x15/65x15
50x15/65x15
[65x15/65x15]x2
hip crunch
20x20
30x2x20
reverse hyper ss with db shrugs with hold
[BWx15/70’sx12]x3
short solid workout, not doing legs today just running instead, bench tomorrow.
sorry i havent been keeping up, ill try to improve on that
30 min running, about 3 miles or more
lunges
25’sx10
30’sx10
35’sx10
20’sx10
GHR
BWx4x10
hip crunch
2x15
1x10
leg ext./ leg curl
100x15/100x15
120x15/120x15
120x15/100x15
reverse hyper
BWx3x15
Plank
Bwx2x1 min
BWx45 sec
bench
45x15
95x15
135x15
145x15,15
135x15
Machine fly
110x15
130x15
150x10
130x10
110x10
Cable row
100x15
120x15
140x10
160x10
160x10
140x10
Dumbbell bench
35’sx15
50’sx3x15
low row
90x15
180x3x12
nuetral chins
BWx6,6,5,5
Plate switch core
3 sets of 5 each side
hypers
3x10
prone holds, shrugs and neck harness
ARM DAY!!! 1/26/11
Dips
BWx5x10
non alternating hammers
25’sx12,12
35’sx10
45’sx10
40’sx10
Overhead Rope Ext
20x30
30x25
50x25
42.5x25
35x25 did sets of 10 with the same for face pulls in between sets
Dumbell curl
20’x10
30’sx10
40’sx10
50’sx2x10
Incline skullcrusher
70x5x12
Machine Preacher Curl
45x15
90x2x10
45x15
Side lateral
20’sx2x15
30’sx3x10
Reversecable curl/cable curl/pushdown/side lateral/front lateral circuit
20x10/20x10/30x25/15’sx8/15’sx8
30x10/30x10/50x25/“”/“”
30x10/30x10/42.5x25/“”/“”
blasted.