barbell flat- i hadn’t done this first in a long time and it showed. i love dbs, esp the 130s but my flat has dropped dramatically. i have dropped weight to 220 so that might have a little to do with it, but shit, i am not even in the 300s anymore. oh well, back to work, right?
135x 15
185 x 12
225 x 10
275 x 7
285 x 5
280 x 5
275 x 5 then 135 x 14
db incline (setting 2)
95s x 8,7,5
75 x 9
first giant set
incline cable fly
80 x 9
70 x 12,10
60 x 10
calf raise machine
140 x 15
160 x 15
200 x 13
240 x 10
pushups
10,15,17,13
first superset
rope pushdowns for triceps
120 x 12
110 3x12
leg press calf press
340 3x15
300 x 15
second superset
reverse grip bench
135x 12,13, 15 then close grip for 2 reps and 2 eccentric reps
smith machine calf raises (concentric with both feet, eccentric phase with one foot)
135x 10 each
185 x 9 each
both feet up and down 185 x 18
deadlift
135x12
225x10
315x8
365x5
straps from this set on
365x8,6,6 + hold in up position for 15ish seconds, 4… second rep of last set felt terrible bc i broke form
getting better with this form
barbell row
135x12
185x10
225x6—> too heavy for strict form for me
185x 8
1-arm supported db row
65x 12,12, 10 reps where you do a full rep let it halfway down then squeeze up again
65x 12
1st superset
1 arm seated row—> rotate hand from palm down at beginning of concentric and palm up when the handle is next to your body in full flexion
160x 10each, 15
165x 15each
lean back with lat pulldown bar and chin up grip to make it like an underhand row
137.5x10
150x 10,9
leg curl—> stupid method that kills
62.5x12
75x12
87.5x 12 + 30 pulse reps at the bottom
105x 12 + 30 pulse reps
112.5 x 12+ 30 pulse reps
stretch my hamstring like crazy with a jump rope
i threw in the following calf stuff throughout the marathon lifting session
continuous calf hops 3x30 seconds
standing calf raise machine
160x 15,15
200x 12,12
1-legged calf raise holding a 45lb plate
3x12 each side
7.13.10
barbell incline—> focusing on a little higher rep for volume today
135x15
185x10
225x12,8
225x7 then 135x8
1-arm db lateral raise
35x10each
40x 10 each
45x 10,10
(2 dbs) 20 x 12 then 30 pulses at bottom—> terrible
chest machine-> explode up and then have a spotter push the weight toward your chest while you try to slowly lower it
112.5 x 12
150x 12,12
guillotine db incline-- focusing on keeping my elbows high
40s x 12,12,12,30
i did a set of 30 because i wasn’t feeling enough pump in my upper chest like i wanted to… fixed that problem
cable upward fly with velcro wrist attachments
60 3x12
hanging knee raises
4x12
standing calf raise
160 4x12
weighted v-ups with a 25lb plate on your chest
3x12
just looked through my log and i don’t think i have done a shoulder workout since july 30th, so i feel pretty happy about where i am at, but pissed that i took that much time off of shoulders. i stopped bounce’n at two keys on thursday nights and since fridays was my usual shoulder day, they should bounce back
the guillotine presses are excellent for a solid stretch in your chest and good upper chest work. i liek them at the end bc of the good stretch and the kick in your ego’s stomach… you really can’t be too concerned with amount of weight on this exercise, just focus on perfect form and slow reps