Delts,Biceps,and Abs
All 3 count pauses ahigh point and range of motion cut to 3 4ths except on pressing.
low High Rear Delt Fly
30x12
40x12
50x8
Horizontal Lateral Raise eith Cable
40x12
50x12
6012
70x8
Triple Sec Cable Shrug
110x12
130x12
160x10
Horizontal Shoulder Press
70x12
90x12
110x12
FST7 Horizontal Rear Delt Fly
Biceps
Hammer Curl 3 sets
Reverse Spider Cur, 3 sets
Abs
Kneeling Rope Crunch
DB Leg Raise
For shoulders I’m going to try and do as much as possible in a supine position so nothing else gets worked during the set
Nearly nothing else at least…not really worried about core strength since I train abs with weights and still squat.
Most of my training has gone to cables or will be when I figure a variantion for stuff…
That’s how I’m thinking…
And FST7 will be Chest and Hamstrings. Not an everyday thing like last year or how I intended this time around.
6 week cycles or 2 muscle groups a week
[quote]gregron wrote:
[quote]Ct. Rockula wrote:
Ahhhh
Before I forget again
There was a dude doing bb rows
But instead of pulling strainght to his body his was actually rowing in a circular motion.
[/quote]
sounds like some crossfit style “kipping/butterfly” bullshit to me![/quote]
Shut up crossfit trainer phaggitte
[quote]inkaddict wrote:
[quote]Ct. Rockula wrote:
Ahhhh
Before I forget again
There was a dude doing bb rows
But instead of pulling strainght to his body his was actually rowing in a circular motion.
[/quote]
I do that with 2 BB’s, with one end of each bar on the uprights of a bench, and I sit there, pretending I’m rowing a boat. AmIdoingitright?
Actually, I’m kidding, but it makes you think…delt domination?[/quote]
Go ahead and try it…see how long it takes you to end up in the squat rack curls thread. Lol
[quote]BlackWidowGirl wrote:
Dont act like you dont miss me my dark prince…i have a shoot tomorrow and it would be a shame if i couldnt send you a special pic…[/quote]
Everyone
Watch Wendy as she demonstrates the stages of grief.
She is currently bargaining AND in denial.
=)
Hamstrings,Triceps,Calves
Bike
Tri point seated leg curls
Good Mornong (full ROM) SS with DB RDL
135x12 55x15
205x12 65x12
235x8 85x10
HamsTring Leg Press
6ppsx12
8pps-12
8ppsx10
Cable Double Pumps
50x12
60x12
70-10
FST7 Barbell RDL
Did some bw glute bridges and stuff after that
Quads
Leg Extensions 3 sets
Front Squats
205x12
235x10
255x8
Triceps
PJR on Cable
80x12
90x12
110x12
Reverse Grip Tricep Pulldown
100x12
120x12
130x10
Calves
Seated Calf Raise
2ppsz8
3ppsx8
4ppsx6
DB seeated Calf Raises
60x15
80x12
90x10
And right now I will make a reminder to myself to never train my calves again.
Either that or see a doctor, because my left AT is giving me all kinds of problems today.
I want to follow the idea of training everything…because in bbing, everything is judged top up…
But, if it hurts this damn much it isn’t worth it
My calves don’t need training anyway, luckily.
Now I remember why I stopped training them to last year.
Hobbling around isn’t sexy. And being sexy is all that matters in life.
Being sexy and banana pudding.
Nothing else
What about being sexy with banana pudding?
or having sex with banana pudding
or eating banana pudding while having sex
[quote]Charlie Horse wrote:
What about being sexy with banana pudding?
or having sex with banana pudding
or eating banana pudding while having sex
[/quote]
Id love to give a massage and use banana pudding as lotion.
[quote]Ct. Rockula wrote:
[quote]Charlie Horse wrote:
What about being sexy with banana pudding?
or having sex with banana pudding
or eating banana pudding while having sex
[/quote]
Id love to give a massage and use banana pudding as lotion.
[/quote]
You can massage my genetically blessed, no need to train, calves with banana pudding 
Chest.Biceps,and Abs
Tricep Extension Warm Up
Single Side Pec Dec Warm Up
Decline Cable Press with a 3 count squeeze
70x17
80x12
90x10
100x7
Decline Cable Fly 3 second squeeze
50x12
60x12
70x8
Incline Hammer Strength 3 second squeeze
2ppsx12
2ppsx12
2 25pps-8
FST-7 Chest-Single Arm Pec Deck
Maybe switching to cables for incline pressing for ROM reasons…
Biceps
Spider Curl
25psx12
35psx12
45x8
High Cable Curls
50x12
60x12
60x8
Abs Twist Moves, paused at deepest point in twist.
Wood Chops 2 sets
Decline Twist Up
Um, I just woke up from a nap and my ankle is fucking swollen with my foot being half sleep and half pins and needles.
Emergency room now,plz.
Damn you Calf Raises.
female-vampire-beaker?
[quote]BlackWidowGirl wrote:
[quote]Ct. Rockula wrote:
[quote]Charlie Horse wrote:
What about being sexy with banana pudding?
or having sex with banana pudding
or eating banana pudding while having sex
[/quote]
Id love to give a massage and use banana pudding as lotion.
[/quote]
You can massage my genetically blessed, no need to train, calves with banana pudding [/quote]
Partial Achilles Tendon Rupture
[quote]Ct. Rockula wrote:
Partial Achilles Tendon Rupture
[/quote]
Yuck! What does this mean as far as training is concerned.
That will even effect walking.
That really sucks 
Well, right now, I am icing it and keeping pressure on it. That’s to help with swelling.
After the swelling goes away in a week or two I will be able to walk with tape on it and begin stretching it with other rehab stuff.
I will start training again as soon as I can walk without pain though. My hamstring training doesn’t use a lot of flexion at the ankle so I should be ok.
Upper body stuff will all be laying down or seated so no problem there either…that I can see.
Damn man. That’s rough. It’s good that it won’t limit your training too badly. For legs you can at least do stuff where the ankle doesn’t bear any weight (seated ext and ham curls).
Best of luck with the recovery and dealing with it!
Lol, I’m already writing up the “training kama sutra”, everything is good to go still except squats and leg pressing.
The things I do standing like Barbell Rows and Rack Pulls will be altered to a kneeling position.
Those are really the only adjustments I will need, other than weight and ROM reduction. But, that just gives me more time under tension…
Wounded animals are still dangerous, yea?
[quote]Ct. Rockula wrote:
Wounded animals are still dangerous, yea?
[/quote]
More dangerous, brah.
Fuck your AT man, that’s what you get for trying to train your genetically gifted calves.
Heal up quick so we don’t have to hear about your vaginosis forever…
40 mg Pre WorkOut Percocet
Trained Back and Triceps with the variations mentioned above.
Decline Cable Pullovers
70x12
90x10
110-8
Close Reverse Grip Lat Pulldown
110x12
130-10
130x10
Kneeling Rack Pulls
225x12
275x10
315x8
Hammer Strength High Row
1ppsx12
2ppsx12
2pps+25x8
Kneeling Reverse Grip Barbell Row
135x12
185x10
205x8
Decline Cable PJR
110x12
130x10
140x8
Kneeling Rope Pushdown
130x12
150x10
160x8
…
Kneeling rows were done off pins with knees on bench…rack pulls too
“You gotta save your own life,no one is gonna save it for you”-Kai Greene