Yesterday
Shoulders
HS Shoulder press - 0x30, 90x10, 180x5, 230x7
Lateral Raises - 20x12, 3010, 40x12
Reverse Flys - 20x12, 30x12
Front Raises - 20x12, 30x12, 40x10
Arms
Close-grip bench - bar x 20, 135x12, 185x5, 225x2, 275x4
Pullover-extensions - 20x15, 70x10, 110x12 (Up 1 rep)
Light pushdowns
BB Curl - 45x12, x12, 95x5, 145x8
Hammer Curls - 40x6, 65x12
Preacher machine drop set
In other news, arms are still just over 16" pumped, and looking waaay better. I’m really excited to start gaining again, but I think I’ll try to get and stay lean for this summer.
Chest/tris
Decline bench - 135x18, 225x6, 275x2, 315x4
Low-incline smith - 45x12, 135x8, 185x5, 225x9 (Up 1 rep)
Fly machine - 110x12, 170x8, 230x8
Pullover-extensions - 20x15, 70x10, 110x10
Pushdowns - 40x15, 70x8, 100x10, drop set
Back/Bis
Deadlifts - 135x12,225x6, 315x2, 405x10 (Woo this killed me)
Seated Row - 100x12, 160x8, 220x11
Pullups - x8, x6… odd I tried them the other day fresh and got 15… not sure if I want to stick with these or not, I really prefer pulldowns.
Preacher machine - 80x15, 110x8, 140x6, 170x10
Pretty awesome workout, I was near-vom.
And, waist was 32" this morning.
405x10!!! Sweet! Is your grip improving?
[quote]whup wrote:
405x10!!! Sweet! Is your grip improving?[/quote]
Thanks Whup!
Ahh it was improving, slowly, did 445x1 no straps, but then I kinda just decided to go back to using straps full-time and just work on my grip a couple days/week outside of deadlifts, because I care more about all the other benefits of deads than I do about grip. Plus it’ll be a while before I consider trying an actual powerlifting competition.
Shoulders
DB Shoulder press - 30’s x 16, 50x8, 70x4, 90x3, 75x8
Lateral raise machine - 100x12, 130x8, 160x5, 190x9
Reverse fly machine - 80x12, 110x8, 140x7 (too heavy)
Bunch o abs
Arms
Close-grip bench - Bar x 25, 135x11, 185x6, 225x2, 275x5
Pullover-extensions - 20x15, 70x8, 110x11
Light pushdowns
Preacher machine - 80x15, 110x11, 140x7, 170x10
Seated incline db curls - 20x8, 30x10
Light preachers, and grip stuff
Legs
Leg press (lower back was still sore from deadlifts so I decided against squats) - 270x10, 450x6, 540x10, WM - 450x20. I really do like leg press way more than squats.
Leg extension - 90x12, 150x8, 210x7
Calf raises (big pause at bottom, hold at top) - 80x10, 140x7, 200x7
Bunch of abs and some grip
Chest/tri
Decline - bar x 35, 135x12, 225x6, 295x7
Low-incline smith - bar x 10, 135x10, 185x5, 225x10 (Up 1 rep)
Low-high cable flys - 20x15, 20x10, 30x11
Overhead rope extensions - 25x15, 42.5x10, 65x10/7
[quote]Gmoore17 wrote:
Relaxed[/quote]
You’ve got a full chest, I’m jealous. My pecs are tiny.
[quote]grettiron wrote:
[quote]Gmoore17 wrote:
Relaxed[/quote]
You’ve got a full chest, I’m jealous. My pecs are tiny.[/quote]
Thanks man, my chest has always been a strong point. I’m just finally starting to get my back up to par.
And I’m jealous of your squat and deadlift.
Back/Bis
Deadlift - 135x12, 225x5, 315x2, 425x6
Seated row - 100x12, 160x8, 220x12
Pullups - x10 (up 2 reps), x8
Pinwheel curls - 50x8, 75x5, 100x8
Preacher Machine - 80x15, 110x10, 140x6, 170x11 (Up 1 rep), drop set
And weight this morning: 183.5
Nice work Gmoore, leaner than starting pics. cant wait for round 2 of bulk.
Thanks man, me either lol, although I’ll prob wait til about August to really start bulking again, stay lean for a little while
how long have you been working out you look like brad pitt in fight club keep up the good work
[quote]judge12 wrote:
how long have you been working out you look like brad pitt in fight club keep up the good work [/quote]
Hahaha oh you bastard, thanks Bryan.
Shoulders
DB Shoulder press - 30x15, 50x9, 70x5, 90x3 (damn), 75x9 (up 1 rep)
Lateral raise machine - 85x15, 115x10, 145x6, 190x10 (Up 1 rep)
Reverse fly machine - 60x15, 90x10, 120x12
Rope front raises - 42.5x12, x11
Grip stuff
Arms
Close-grip bench - bar x 25, 135x12, 185x6, 225x2, 275x6 (Nice… and there wasn’t even anyone around to spot me)
Pullover-extensions - 20x15, 70x10, 110x10
Light pushdowns
Preacher machine - 80x15, 110x10, 140x6, 170x12 (Up 1 rep)
Seated incline db curls - 20x8, 30x12 (up 2 reps)
Preacher drop set, and some grip