SAT 9.12_Chest
SAT 9.12_Chest & Shoulders with Tom
DB Flat Press: 80 x 10 x 6
ss/w
Incline Bench Cable Flies: 35 x 10 x 6
Pec Deck Flies: 130 x 10 x 5
ss/w
Decline Pushups: (feet on bench, hands on pushup bars for stretch): BW x 10 x 5
Standing BB OH Strict Press: 85, 95, 105 x 10
Pec Deck Rear Delt Flies: 110 x 10 x 4
ss/w
DB Front Raises: 35 x 10 x 4
DB Shrugs: 80 x 10 x 4 *3 second pauses at top of each rep
ss/w
DB Curls (Tom always finishes with a bicep exercise): 40 x 10 x 4
MON 9.14_PULL (upper back emphasis)
BB Rows (OH grip, pulling to belly button):95, 135, 155, 175, 195/135 x 10-12 +dropset
Vertical Row (hanging under BB, Feet elevated): 3 x bw x 12
1-Arm DB High Pull (strict form, no body english): 40, 50, 60, 70, 80, 90 x 10-15
1-Arm Cable Face Pulls: 30, 40, 50, 65 x 10-15
ss/w
Close Grip Straight Arm Pulldowns: 65, 80, 95, 110 x 10-12
Long Rope HP Straight Arm External Rotations: 40, 30, 30 x 12
ss/w
Long Rope Straight Arm Pulldowns: 80, 95, 95 x 10-12
Smith Machine Rack Pulls (Bar set below knee): 135, 225, 315, 365, 385, 225/135 x 8-12 +dropset speed reps for max reps
*Treadmill: 30 mins x 3.7 mph x 11 incline
TUE 9.15_LEGZ (birthday leg seshh)
Low-back BB Squats (still trying to perfect form): 95, 135, 185, 225, 225 x 6-12
Rear Foot Elevated Bulgarian Squats: 115 x 4 x 8-10
ss/w
Rope Cable Pull-Throughs: 70, 80, 90, 100 x 12
DB Sumo Squats: 50, 60, 70, 80 x 12-15
Machine Leg Presses (high/close foot placement): 150, 210, 250, 270, 310 x 10-15
ss/w
Machine Calf Extensions (pausing at peak and at full stretch): 110, 120, 130, 140, 150 x 10-15
Seated Leg Curls: 70, 80, 90, 97.5 x 20
ss/w
Seated Leg Extensions: 70, 70, 80, 80 x 20
*Treadmill: 30 mins x 11 incline x 3.5mph
**15 minute hot tubbby
WED 9.16_PUSH
DB 1-Arm Press from Hip: 40, 50, 60, 70 x 10-12
Incline DB Fly: 30, 40, 45, 50 x 10-12
ss/w
Incline Goblet Press: 40, 45, 50, 50 x 10
1-Arm Machine Side Presses: 80, 90, 100, 110 x 10-15
Decline Cable Rope Pullovers: 60, 70, 80, 90/70 x 10-15 dropset
Machine OH Presses: 90, 180, 250, 230 x 8-12
ss/w
1-Arm DB Leaning UH Front Raises: 10, 12, 15, 15 x 10-12
DB Lateral Raises: 25, 30, 35, 40 x 10-12
ss/w
DB Triceps Kick Backs w/Wrist Pronation: 15, 20, 20 x 10
Cable EZ Bar UH Pulldowns: 90, 100, 110, 120 x 10-12
ss/w
Cable EZ Bar HP Rear Delt Raises: 30, 30, 40 x 10-12
1-Arm Cable Crossbody Trioceps Pulldowns: 30, 30, 40, 50/30 x 10-12 dropset
*Treadmill: 20 mins x 11 incline x 3.7mph
THUR 9.17_ PULL
DB Rack Pull w/shrug (DB’s Resting on two benches around knee height, one on each side of me): 50, 70, 80, 90, 100, 100, 105 x 10
Landmine 1-Arm Suit Case Rows: 45, 65, 85, 105, 105/85/65/45 x 10-12 dropset
U-Bar Lat Pulldowns: 90, 120, 135, 150, 165, 180, 195/150 x 10-15 dropset
Straight Arm Underhand Pulldowns ss/w Straight Arm OH Pulldowns ss/w Standing LP Underhand Rows Tri-set: 4 x 10-12
Cable LP Rear-delt X’s: 20, 30, 30 x 10-12
Cable HP Rear-Delt X’s: 30, 30, 40 x 10-12
EZ Bar Partner Pyramid (Rotated Bar back and forth with no rest, starting at 1 rep, working up to 10 reps, back down to 1 rep and a final balls out max rep finisher set ) : EZ Bar 30 lbs x pyramid sets x 20 reps final balls out set x no rest until complete
DB Crossbody Suppinated Curls: 30, 30, 35 x 10-12
ss/w
Cable Rope Hammer Curls: 50, 50, 65 x 10-12
**Stair Machine: 20 mins x 50 steps p/min rotating calf raises, calf stretches and glute squeezes
FRI 9.18_LEGS (in an hour)
BB Walking Lunges: 45, 65, 95, 95 x 10-12
TRX Split Squats: BW x 3 x 10
T-Bar Row Machine Romanian Deadlifts: 25, 45, 70, 70 x 10-12
ss/w
Seated Sliding Calf Raise Machine:180 x 4 x 12-15 *holding stretch and contraction 3 seconds
Leg Press Machine: 150, 190, 250, 310, 350, 390 x 10-20
ss/w
Leg Press Machine Calf Raises: 150, 170, 170, 190 x 10-15 *holding stretch and contraction 3 seconds
Single Leg Prone Hamstring Curls: 30, 50, 60, 70, 50 x 10-15 last set max reps
ss/w
Back Extensions focusing on hard glute contractions: BW x 4 x 12-15
*Treadmill: 15 mins x 15 incline x 3.6mph
PROGRESS PIC:
First Pic was August of last year. Second pic was a few days ago. Time apart is just over a year. Sad part is, in the first pic I had already lost some weight and thought i was looking kinda jacked. hahaha. No gym time, just a terrible diet of not eating anything all day and then devouring dinner.
TUE 9.22_PUSH DELOAD WEEK Weight used is 40-60% lighter than normal
Incline DB Unilateral Press: 4 x 10-12
BB OH Front to Back Press: 4 x 10-12
ss/w
DB Lateral Raises: 4 x 10
Seated Cable Flies: 4 x 12-15
Smith Machine Upright Rows: 4 x 10-12 +dropset
Pec Deck High Hold Flies: 4 x 10-15
ss/w
Wooden Stick Stretches: Front to back
Dip Machine: 3 x 12-15
Rope-Pulldowns: 3 x 10-12
OH Rope Extensions: 3 x 12-15
TRX OH Extensions: 2 x 10
ss/w
1-Arm Cable Pulldowns: 2 x 15
**Stairmaster: 10 mins
***Treadmill High Incline Walk: 20 mins
9.23 PULL DELOAD WEEK all reps light/slow with 2-3 second held peak contraction
**All exercises done 3-4 sets x 10-20 reps, 30-60% of normal weight used
Seated Row Machine Warmup:
T-Bar Row Machine:
Smith Machine Bentover Row (OH Grip):
ss/w
V-Bar Straight Arm Pulldowns:
Cable HP Rear Delt Crosses:
Rope Face Pulls (pulley clavicle height):
Lat Pulldowns (seated backwards w/U-Bar):
ss/w
Rope Straight Arm Pulldowns:
DB Seated Bentover Rear Delt Raises
ss/w
DB Seated Bentover Suitcase rows:
DB Shrug (slight forward lean, squeezing shoulder blades together):
ss/w
Close Grip Straight Arm Pulldowns:
*Treadmill: 30 mins x 10-15 incline x 3.5-3.7 mph
[quote]Beast Status wrote:
PROGRESS PIC:
First Pic was August of last year. Second pic was a few days ago. Time apart is just over a year. Sad part is, in the first pic I had already lost some weight and thought i was looking kinda jacked. hahaha. No gym time, just a terrible diet of not eating anything all day and then devouring dinner.[/quote]
Nice work.
Sat 9.26 Deload week over, Training Legs with Tom*
BB Squats: 6 x 10 *3 second decents, 3 second seated in hole, 3 seconds coming back up. WE went fairly low weight because these 9 second reps x 10 made each set last 1:30. Serious TUT. We both were light headed on the last few sets toward the ends of the reps.
BB Deadlifts: 135 x 10, 225 x 8, 315 x 8, 335 x 6, 315 x 8x2
Seated Leg Extensions: 115 x 4 x 10
ss/w
Glute Kick Back Machine: 105 x 4 x 10
[quote]yonkey wrote:
[quote]Beast Status wrote:
PROGRESS PIC:
First Pic was August of last year. Second pic was a few days ago. Time apart is just over a year. Sad part is, in the first pic I had already lost some weight and thought i was looking kinda jacked. hahaha. No gym time, just a terrible diet of not eating anything all day and then devouring dinner.[/quote]
Nice work.[/quote]
Thanks alot brotha!
Tommorow starts my new program. Im going to give the Arnold: Antagonist/Agonist BB style workouts a try. I will use the basic premise of the program while giving it my tweak to address my strengths and weaknesses. My goal for the winter is to bring up my legs and back as I feel that both are lagging bodyparts. The plan calls for 4 days per week. However i lift 5-6. I can either start on day one of the program when im in the gym on day 5 and keep continuing that way.
Ive also thought about adding an extra leg day, possibly day 5 and 6 could be an extra upper and lower day. Ive also thought about just doing whatever i feel was neglected that week. On day 5 and then a legs on day 6. Could also have a day of accessory work or maybe some calistenics/cardio or get back into some muay thai. Wanted to post one more progress photo since I just reached the 9 month mark of returning to the gym.
MON Day 1: Agonist-Antagonist Programing
1-3 warmup sets each exercise to find 8 rep max
Flat Bench DB Press: 80,90,85,85,85 x 8
BB Row (OH Grip): 135, 185, 185, 185, 185/135 x 8/12 *final dropset
BB Incline Press:135, 155, 175, 175 x 8
T-Bar Row: 45, 90, 135, 145, 145, 135 x 8
Pec Deck (High Hold): 110 x 4 x 10-12
alternating sets/w
Pec Deck Rear Delt: 110 x 4 x 10-12
Cable Flies (Bentover Arnold Style): 30, 40, 50, 50/30 x 10-12 dropset
**Treadmill: 30 mins x 10-12 incline x 3.5mph x (4) sprints @ 6mph
TUE Day 2: Agon/Antag Training Legs
BB Squats: 135, 185, 185, 185, 185, 205 x 8
Stiff Deads on Smith Machine: 135, 225, 275, 325, 275, 225 x 8-12
Landmine Reverse Lunges: 45, 65, 85, 105, 85 x 10
Leg Press Machine: 190, 250, 310, 350, 390 x 8-12
ss/w
Leg Press Machine Calf Extensions: 190 x 4 x 12
Seated Leg Extensions: 125 x 3 x 10-12
ss/w
Seated Leg Curls: 125 x 3 x 10-12
Hip Thrusts on Prone Leg Curl Machine: 145 x 2 x max reps
*Treadmill: 20 mins x 12-15 incline x 3.5mph
TUE Day 3 AG/ANTAG Program VERTICAL PUSH/PULL
BB Standing OH Press: 95, 115, 125, 135, 135 x 6-10
alternating w/
Pull-ups: BW x 6 x 6 *starting each rep with scapular pulldown to activate lats
DB Lateral Raises: 20, 25, 30, 35, 40, 45/20 x 10-12 dropset
alternating w/
Lat Pulldowns: 120, 135, 150, 165, 165, 180/120 x 8-10 dropset *starting each rep with scapular pulldown to active lats
Plate Front Raises: 45 x 4 x 10
alternating w/
Straight Arm Pulldowns: 80, 90, 100, 110, 120/80 x 10-12 dropset
DB Shrugs (strict from w/3 second holds): 30, 40, 50, 55, 45 x 12-15
*Treadmill: 30 mins x 3.6 mph x 12-15 incline x (4) 30 second sprints @ 5.5mph w/same incline
THUR DAY 4_AG/ANTAG PROGRAM_ARMS
*This is my first dedicated arms day since i started training again in December. This program calls for an arms day once per week. I feel like this is a good time to implement some direct arm work as i have brought up all my larger muscle groups. I would like to add a little size to my biceps and as much as possible to my triceps.
Alternating Sets
Training with Nick.
BB Curls: 55, 65, 75, 85 x 10
w/
Incline EZ Bar Skull Crushers: 65, 75, 85, 95 x 10
Standing DB Curls: 25, 30, 35, 40 x 12 *rotating 4 reps each arm
w/
Incline DB Inward extensions: 20, 30, 35, 35 x 10
Squatting Rope Concentration Curls: 50, 65, 80, 95, 110 x 10-12
w/
Dips (weighted): BW, 25, 35, 45 x 10-15 final BW set x 20
Burnout Set: Alternating Sets with partner for max reps, no rest in between sets, lowering the pin on the stack by one increment each time through.
Rope Pulldowns: 125, 115, 105, 95, 85, 75, 65, 50, 40, 30, 40 x max reps
w/
Rope Hammer Curls: 125, 115, 105, 95, 85, 75, 65, 50, 40, 30, 20 x max reps
**Treadmill: 30 mins x 10-12 incline x 3.6mph 4 sprints, 30 seconds each @ 8 incline x 6mph w/2 min walk in between
Friday 10/2: Day 5 Agon/Antagon Training Legs
Landmine Front Squats: 90, 135, 180, 190, 180, 180/135 x 6-12 +dropset
DB Lunge: BW, 25, 35, 45, 50, 55 x 8-12
BB Hip Thrusts: 135, 135, 155, 175, 175 x 10-12
ss/w
BB Rom Deads: 135, 155, 175, 175 x 12-15
Machine Single Leg Press: 90, 150, 165, 180, 195 x 10-12
ss/w
Calf Extensions: 195 x 4 x 10-12
*Treadmill: 30 mins x 12 incline x 3.6mph
Saturday Workout: 10.3 : Chest training with Nick
BB Bench Press: 135, 185, 205, 225, 225 x 6-12
Incline DB Press: 60, 70, 75, 80 x 10
ss/w
DB Neutral Grip Finishers: 40, 30, 25, 25 x max reps
Decline BB Press: 135, 185, 185, 185, 205 x 8
Machine 1 Arm Side Presses (back and forth no rest): 3 x 120 x max reps
Cable Flies (changing height each set, baack and forth no rest): 7 x 35-50 x max reps
Pec Deck Rear Delts: 3 x 95 x 15-20
ss/w
Straight Arm Pulldowns: 3 x 85 x 101-12
*10 min sauna and done