.
speed bench
135x3
155x3
165x3
185x2x3
Military Press
115x16
95x16
Side Raise
35x10
Plate Raise
45x22
Rear Delt
20x20
Skulls on floor
95x20
Elbows out entensions on flat bench
60x10
40x10 slow tempo
pushdowns with straight bar
130x20PR
90x16
[quote]redsox348984 wrote:
.[/quote]
Huge arms man, big shoulders to. I have no idea why you arent shoulderpressing 200+ with front delts like that.
However, you might want to start some more back work, I never payed much attention but you do way more pressing than pulling, might help your bench some.
Almost definatley help your deadlift some to.
thanks man. yah i dunno man ive always been pretty bad at shouler exersizes
ive been planning on adding some extra back work, maybe something for the traps too
weight - 249 getting up there
Barbell Curls
135x2x6
Hammer Curls
55x8
70x7 cheated
45x8 slow tempo
Herculees Curls all slow tempo
50x12
60x10
70x7 - 40x7
40x15
pretty good workout. biceps looked prety big after the workout. must be getting close to 19 pumped
squat
135x3
225x4
315x2
loose belt
315x13
good mornings
135x6
145x6
165x3x6
dxidnt have much time today. i figured id do a high rep set cause i didnt really have much time and that usually kills me. did a few sets of good mronings. havent done them in a really long time so didnt go too heavy for the first workout with them
felt like giving myself a week off heavy benching since ive been going heavcy latetly so i gave dumbell bench a try and went light on barbell
Dumbell bench
30x10
60x8
100x6
110x5 maybe one more in the tank
flat bench drop sets
225x6 - 205x6 - 185x5 missed 6
225x5 - 185x3 triceps completly gave out
Incline Bench
70x8
80x7
pushups
45x11
felt really awkward with the dumbells, definitly not use to them
Deadlift
135x5
225x5
315x5
365x3x5
Barbell Rows
136x6
225x6
315x3 cheating a bit
T bar rows
2platesx8
3platesx2x8
4platesx10
lat pulldown wide grip to chest
180x2x8
took the deads pretty light hit the rest of the back decently hard though
barbell curls
95x20
95x15 missed 16th
Hammer Curls
50x8
85x6 cheated badly
50x8 really slow tempo
Hercules Curls all slow
50x2x12
70x5 - 50x5 - 30x7
not bad
speed bench
135x3
155x4x3 real fast
Military
95x6
145x9 missed 10
135x6 close grip (was weird had trouble touching my chest with this grip)
Side raises
30x12
plate raises
45x15
rear
20x17
Skulls on floor
95x6
150x6
Eblows out sentsion on flat bench
75x6 - 40x6 (75s are too big range of motion is too short)
40x10 slow
pushdonws with v
80x10
pushdonws with straight bar
80x12
110x10
80x10
had to rush this workout, gym was closing
Good stuff, Pat. Looks like you’ve gotten stronger too.
thanks man, good to see you back
squat
135x3
225x5
275x3
315x2x2
225x5 paused
Front squat from the pins (slot 7)
225x2x3
pull ups
x5
real tired didnt get much sleep
been sick last few days, deloaded today
dumbell bench
30x10
50x10
60x10
70x10
75x8
65x10
rolling tricep extensions
25x2x10
squat
135x3
225x5
225x3 box
235x2x3 box
235x5
kneeling leg curl
100x10
lay pulldown
150x10
weight - 244
barbell curl
95x6
145x9
185x4 missed 5th cheated
115x8
Hammer curls strict and slow
45x3x8
herculees curls
50x2x12
80x3 - 60x3 - 30x3
not a bad workout considering i lost a few pounds from being sick. i was really starting to close in on the 250 bodyweight mark lol. ive been trying to eat healthyer lately also, im struggling trying to switch over from regular pasta to whole wheat
i ordered the sick of your gym package on elitefts today
http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=120&pid=576
i already have gym flooring and almost 600 pounds in my garage. im finally starting to put together a nice home gym
I’m jealous.
Thats awesome redsox, Im thinking of selling all my old shit and getting some new stuff my self.
yah guys im pretty excited about it. once i get everything i need i wont have to go to the gym anymore. i think it will help my progress having a more serious place to work out where i can listen to good loud music and not have to worry about people getting in the way.
what are you thinking about getting? by the way, you can call me pat
weight - 246
Bench Press
135x5
185x2
235x3x6 easy
Incline Dumbell Bench
70x10
75x10
65x9
Behind the neck presses seated but not against something, reps paused on shoulders
95x2x8
95x7 missed 8th
im gonna be doing a shoulder exersize on my bench days cause i need to bring up my shoulder strength. muscles were dead by the end but ill get more use to it next time
[quote]redsox348984 wrote:
yah guys im pretty excited about it. once i get everything i need i wont have to go to the gym anymore. i think it will help my progress having a more serious place to work out where i can listen to good loud music and not have to worry about people getting in the way.
what are you thinking about getting? by the way, you can call me pat[/quote]
Well Im gonna be moveing at the end of school to Missouri so I was gonna make a insane home gym, my dads moveing for his job and he will be getting payed about 100,000$ + a year more than his current job, so I think he will throw down the cash.
So here is what Im thinking.
Power rack
Deadlift Platform
Adjustable Bench
Reverse Hyper
Glute Hamraise
Pulldown / row station
Box squat box
100lbs chains
full band set
Saftey squat bar
Texas deadlift bar
Texas squat bar
Cambered squat bar
Adjustable Iron mind dumbells up to 120’s
Everything together would probably come out around 10,000… But it would be better than any gym in the state and I wouldnt have to pay membership fee’s or have to put up with annoying music, other people, or personal trainers.