Ebomb inspired arm session…
Arms - Monday 4/18/11
Rope Pushdowns
66x5x10
BB Curls
Worked up to 95x6
85x10
65x15
CGBP (2sec pause; no lockout)
45x10
95x8
135x5
165x4 (humbling, little heavy, going to drop weight some) PR
155x3
135x2
115x4
Seated DB Curls -SS- Incline Skullcrushers
25x6 L/R -SS- 40x15
30x6 L/R -SS- 40x15
35x5 L/R -SS- 40x15
35x5 L/R -SS- 40x15
Cross body hammer curls
25x8 L/R
30x6 L/R
35x6 L/R
45x5 L/R PR
30x5 L/R
20x10 L/R
NOTES: Damn good arm session!
Back - Tuesday 4/19/11
Deadlifts
135x5
225x5
275x2
315x1
345x1
-ended here after the first rep because I knew the triple I had planned wasnt happening-
Watching videos of my deadlift form, I can tell my upper back is weak because of how i get “pulled over” by the bar initially.
Tbar rows
1 platex10
2 platesx20, 10
RDLs
195x10, 10 TUT
145x20 TUT
DB Rows
50x10
65x10
80x12
NOTES: Day didnt go as I had planned. Need to work on my upper back strength. Used a tbar row fixed thing, didnt like how it felt hence just the 3 sets. Did some lower back stretching and stuff, it has been burning a bit for the last week or so. Need to foam roll it religiously also.
Oh and to boot, my freaking ipod shuffle seems to have crapped out!
On the bright side, you’ve found an area to really target. Hammering your back should do wonders for all your lifts 
Personally I’d rather have a weak back, than say abs. Training back is way more fun.
[quote]AquaCruzer wrote:
On the bright side, you’ve found an area to really target. Hammering your back should do wonders for all your lifts
Personally I’d rather have a weak back, than say abs. Training back is way more fun.[/quote]
Haha yeah, i love training back. Im not really down because one good thing that came out of todays session was me listening to my body. I knew after that first rep with 345 that the triple wasnt happening so I called it a day.
[quote]pbclax1 wrote:
[quote]AquaCruzer wrote:
On the bright side, you’ve found an area to really target. Hammering your back should do wonders for all your lifts
Personally I’d rather have a weak back, than say abs. Training back is way more fun.[/quote]
Haha yeah, i love training back. Im not really down because one good thing that came out of todays session was me listening to my body. I knew after that first rep with 345 that the triple wasnt happening so I called it a day.[/quote]
That’s good to hear. It’s always cool to gradually learn how our body reacts and getting more in tune with it.
We all have off days from time to time. It happens. What matters is how you bounce back from it. Just my input, but high rep heavy DB rows with straps did wonders for bringing my upper back strength up. Something to consider. Some people like them, others don’t.
Chest - Thursday 4/21/11
Bench
45x20
95x10
135x5
175x3
205x2x2 PR
Set 1: - YouTube
Set 2: - YouTube
Inc BB Bench (bring down to 2" above chest, no lockout, meadows style)
Worked up to 145x4x6 PR
Machine Press Stretch
45psx10 10
45 10psx10 10
45 15psx10 10
45 20psx10 10 PR
DB Bench
40x10
55x8
70x2x5, 1x3 PR
Set 1: - YouTube
Set 3: - YouTube
Pec Deck
somexsomexpump
NOTES: Overall awesome chest day. 2nd rep on both 205 sets was slow, while the first ones were fast. Lol. Felt great though, big PR. Got some nice blood flowing into the chest…good stuff. DB bench was looking for 3x5 but it gives me something to work to next time! Pec deck was just a finisher to get blood really into the pecs.
Devil Rows/Pendlay Rows/Cable Rows (2) - Friday 4/22/11
Devil Rows
135x10
185x6
205x8 PR
VID: - YouTube
Pendlay Rows
135x10
185x7 PR
135x6
VID of 185: - YouTube
Cable Rows
Worked up to 150x7 PR
NOTES: Few new back exercises today. Really liked them. Feel I will progress quickly. Really nailing down form right now though! In and out, quick session today. Solid day overall!
Shoulders/Arms - Saturday 4/23/11
Turns out im retarded and the gym is closed next weekend and the following week. Ill be back home on friday so it works out perfect!
Seated BB MP
45x10
95x6
115x5
135
155x3,2 PR
135x5
95x12
BB Curl (3sec neg)
45x10
75x7
85x5 or 6
65x8
CGBP (2 sec pause; no lockout)
45x10
95x8
135x2x5
(thought the 135 was going to be heavier hence the two sets lol)
155x5 PR
115x10
VID of 135x5 2nd set: - YouTube
VID of 155x5: - YouTube
Partial Laterals
20sx35
25sx35
30sx35
35sx35 PR
VID: - YouTube
Seated DB Curls -SS- Incline Skullcrushers
30x2x6 L/R
35x6 L/R
40x6 L/R PR
-SS-
50x4x12 PR for supersetting
R delt machine
50x30
60x25,20
30x50
NOTES: Damn good shoulders/arms session. Insane shoulder and arm pump. Felt like I was gonna explode!
Nice session man. Congrats on the PR’s!
Edit: said something about keeping elbows tucked, but I rewatched the video and you did a pretty decent job keeping them in.
Thanks man. Yeah, it wasnt spectacular but way more tucked than ive ever done cgbp. I am definitely focusing on keeping them tucked, especially with no lockout you feel your triceps so much! Its awesome.
Incredible video:
Zercher Squats/RDLs/Squats/Hammies (3) - Monday 4/25/11
Zerchers
45x10
95x5
135x3
175x2
205x1
VID
235x3 PR
VID
RDLs
95x8
135x5
185x3
205x1
225x7 PR
VID
Squats
45x8
95x8
135x4
185x3
225x1
245x3 (technically) PR
VID
225x3
135x10
Standing HS Hammy Curls
25x6 L/R
50x6 L/R
75x6 L/R PR
-dropset on lying leg curl-
60x30,20 50x30,20 = 100 total reps
VID from the day (just for you ashy! :P): - YouTube
NOTES: Zerchers felt awesome! Really liked them. RDLs felt good also. Squats were technically a PR cause Ive never done squats as my 3rd exercise. Hammy curls and the dropset were brutal! Great session!
Good to see the zercher squats getting some love!
I’m having to use them as my main type of squat until I get access to a squat rack and I really like them.
Yeah phlegms that was my first time doing them and I really liked them. Hope you get access to a squat rack soon! Thanks for dropping in!
Very nice session man! PRs are all over the place!
Very good progress being made in here. Damn nice work pbclax1. Keep killing it brother.
AC - thanks dude! It definitely feels good.
DOW - Thanks for dropping in brotha! And thanks man, means alot!
[quote]pbclax1 wrote:
Yeah phlegms that was my first time doing them and I really liked them. Hope you get access to a squat rack soon! Thanks for dropping in![/quote]
No problem dude, your log makes for interesting reading. You are a few months ahead of me in terms of training/strength so you are giving me some good numbers to chase!