Oh…and that is a random Facebook screenshot. Those are not my thumbnails at the bottom. And James has not rolled up his sleeves yet. The jacket is off but the sleeves are still down. If he rolls them up I am headed to the basement.
LEGS
Squat 3x10 - 230
Standing calf raises 3x15 - 135
One leg seated calf raises 3x25 - 45
One rest-pause set of DB curls for total of 44 reps. Going to try the 7 day thing from today’s article.
BACK & BICEPS
A little pressed for time today.
land mine rows 3x10
SG rack pulls holding the plates 3x10
Pull-up negatives 3x screw that shit my lats are still unbearably sore from last time. I dropped like a stone after the first rep.
BB curls x I did sets of 5 starting with the bar and adding 10# each set. Only rested long enough to add weight. I worked up to 85 and then went back down to the bar taking 10# off each set. Went to failure when I got back down to just the bar which I think I got 10 reps with. Got a good pump from this.
CHEST-TRIS-SHOULDERS
High Incline BP 3x10x155
Dips 3x10xBW
Incline Flys 3x10x25s
Incline CGBP 3x10x135
OHP from pins 3x10x135
Face Pulls 3x10x25s
Rest-Pause DB Curls 44 total reps
I am enjoying the higher rep work I have been doing. I grew up as a football player and never really did much high rep lifting. It seems to be easier on my elbows and shoulders etc and I can tell that I am getting bigger. I am going to keep at it with this for a while.
LEGS
Leg Extensions super set with RDL
6 sets 10 reps each
Rest-Pause DB Curls 44 total reps
Good luck with the high rep stuff.
(You look so lonely over here.)
[quote]cavalier wrote:
Good luck with the high rep stuff.
(You look so lonely over here.)
[/quote]
Yeah it’s just me.
This week is pretty much a wash. Already missed a couple of days. Here we go:
The fastest back and biceps workout ever.
BB Rows
115x12
125x10
135x8
145x6
135x8
125x10
115x12
BB Shrugs
3x12-135
BB Curls
4x10
No wait… Yeah I’m done.
Floor Press
135x12
155x10
175x8
175x8
175x8
185x6
185x6
185x6
Push Press
135x8x3
Skull Crushers
75x10x3
Face Pulls
3x15
Seven sets of rows and only one arm curl. You’re certainly not a bodybuilder.
[quote]cavalier wrote:
Seven sets of rows and only one arm curl. You’re certainly not a bodybuilder.[/quote]
It was actually 4 sets of curls. If I say it a little different it sounds more bodybuilder douchey, ie: I pre-exhausted my biceps by doing seven sets of rows before I did my four sets of curls.
I took a week off not of my own choosing. Too much work and baseball this week to get in any notable lifting. I did throw about 1000 pitches in BP this week though. So, my right rotator cuff should experience some hypertrophy.
Back & Biceps
SGHP from blocks
3x6 - 205
Rack Pulls
3x6 - 275
Land mine rows
3x10
Seated DB curls
4x8 last set rest-pause for 20 total reps
Chest-Shoulders-Triceps
Incline BP
3x10x135
3x10x155
3x6x185
Push Press
3x8x135
CGBP
3x10x135
Face Pulls
3x10
What program are you running if you don’t mind my asking?
[quote]OldOgre wrote:
[quote]cavalier wrote:
Seven sets of rows and only one arm curl. You’re certainly not a bodybuilder.[/quote]
It was actually 4 sets of curls. If I say it a little different it sounds more bodybuilder douchey, ie: I pre-exhausted my biceps by doing seven sets of rows before I did my four sets of curls.[/quote]
Ah, that makes sense.
[quote]JoeGood wrote:
What program are you running if you don’t mind my asking?[/quote]
Right now I am just doing a push/pull/legs split. Ideally I get to work everything twice per week but right now it is the middle of baseball season so I am lucky to hit everything once a week. Once the season is over in mid-July I am going to get back into CTs layers program. I had some success in strength gains with it last year and some size as well. I am sort of making it up as I go along right now.
Legs
I am making myself get enthusiastic about squatting.
Bar x 10 x 3
135 x 10
155 x 10
175 x 10
195,x 10
205 x 10
215 x 10
225 x 10
I did these sets from pins set at parallel and rested only long enough to change the weight and get a sip of water. It don’t look like much but my legs are roasted. Walking is going to suck tomorrow.
BACK & BICEPS
Pull up negatives 3 sets x some
Rows 3x10 - 135
Shrugs 3x10 - 135
Hammer curls 3x10 - 25s
Re-Start Comcentration Curls 2x8 - 25s
And that’s a wrap…