Legs
Leg press - 270x10, 450x6, 660x4
Calf press - 450x10, 540x6, 630x9 (Up 30 pounds, down 1 rep)
Leg extension - 110x10, 170x6, 230x10 (Up 1 rep)
Leg curl - 90x10, 130x6, 170x9 (Up 1 rep)
Abs
Good workout… too good, in fact. Was feeling real sick on the way home from it, got home and chugged a shake anyway, threw up lots.
Chest/Tris
Low-incline smith - 45x15, 135x8, 185x5, 235x7
Decline HS - 180x10, 270x6, 360x9
Incline flys - 15x12, 25x8, 35x12 (Up 1 rep)
Rope Extensions - 30x15, 50x10, 72.5x11/7
Abs
Last week I was quite sick, went a couple times and did whatever… back to it now (still a little sick)
Chest/Tris
Low-incline smith - 45x18, 135x8, 185x4, 235x8 (Up 1 rep)
Decline HS - 180x10, 270x5, 360x8
Incline Cable Flys - 15x12, 25x8, 35x13 (Up 1 rep)
V-pushdowns - 42.5x18, 72.5x10, 95x14, drop set
Abs
Also decided to start eating a bit more, especially early in the day / around my work out. Not bulking or anything, just not cutting really, maybe maintaining or slow gaining for a couple months. Just had enough of the cutting, wasn’t into it at all anymore.
Back/Bis
Deadlifts - 135x12, 225x6, 315x2, 425x6… also threw in some sumo’s, nothing too heavy though
Seated row - 100x12, 160x7, 220x14 (Up 1 rep)
HS Pulldown - 90x18, 180x8, 270x10, 90xlots
Pinwheel curls - 45x10, 70x5, 95x12 (Up 1 rep)
Preacher machine - 85x15, 115x8, 145x4, 190x8, drop set
Shoulders
Smith shoulder press - 45x15, 95x10, 135x6, 185x3, 155x10
Lateral machine - 95x12, 125x8, 155x5, 200x7
Reverse fly machine - 60x15, 90x9, 120x14
Front raises
[quote]Gmoore17 wrote:
Back/Bis
Deadlifts - 135x12, 225x6, 315x2, 425x6… also threw in some sumo’s, nothing too heavy though[/quote]
How are the sumo deads feeling?
[quote]grettiron wrote:
[quote]Gmoore17 wrote:
Back/Bis
Deadlifts - 135x12, 225x6, 315x2, 425x6… also threw in some sumo’s, nothing too heavy though[/quote]
How are the sumo deads feeling?
[/quote]
Kinda weird lol not bad though, heaviest I went was 315 which still felt light… next deadlift day I may put them right in instead of conventional deads.
Arms
Close-grip bench - 135x12, 185x6, 225x3, 275x5
Extensions - 70x8, 70x6, 120x7
Pushdowns
Preacher machine - 85x14, 115x8, 145x5, 190x10 (Up 2 reps, awesome set)
Incline DB Curls - 25x8, 40x12 (Up 1 rep)
Preacher drop set
This got me the extra 2 reps on preachers - Bullet For My Valentine- Your Betrayal (with Lyrics in Info) High Quality - YouTube
Legs
Leg press - 270x12, 450x6, 660x5 (Up 1 rep)
Calf press - 450x12, 540x8, 630x10 (Up 1 rep)
Leg extension - 110x12, 170x6, 230x11 (Up 2 reps)
Hamstring curl - 100x10, 140x6, 180x5 (Up 10 pounds, down 4 reps)
Abs, and some cardio!
Chest is looking very impressive in that side tri pic. I think your shoulders have come up a bit as well, judging from the back double bi. Good work dude, keep killin’ it.
[quote]grettiron wrote:
Chest is looking very impressive in that side tri pic. I think your shoulders have come up a bit as well, judging from the back double bi. Good work dude, keep killin’ it.[/quote]
Thanks man, appreciate the feedback
Definitely improved over the past year dude. Way to go.
[quote]TDub33 wrote:
Definitely improved over the past year dude. Way to go.[/quote]
Thanks brosef. Now I’m excited to start gaining again soon
Hurt my shoulder on the weekend, it’s not too bad but couldn’t do a lot of stuff. Yesterday did chest, only highlight was HS Decline machine - 360x10 (Up 2 reps), and incline cable flys.
Today: Back/Bis
Sumo deadlifts - 135x10, 225x5, 315x3, 405x4 - Pretty happy with this being my first time trying them. Also I did all dead stop reps, whereas with conventional deads I always do touch and go, which I find much easier. I think if I’m going to do sumo’s I may move them to leg day though.
Then Seated row, pulldowns, preacher machine, didn’t push any too hard though because of the shoulder. I won’t go tomorrow (shoulder day), but expect to pretty much be able to give er after that.
looking good man, much improve over the year.
Friggin shoulder is healing soo slow, and I’m still sick… getting pissed at both of these things, but oh well:
Chest/Tris
Low-incline smith - 45x15, 135x8, 185x4, 225x7 (Much more strict)
Decline HS - 180x10, 270x8, 360x9
Incline cable flys - 20x12, 30x10, 40x10 (Up 5 pounds, down 3 reps)
Pushdowns - nope, shoulder hurt
Abs
Aaaand I seem to have strained something in my neck, so pretty much everything on back day would be out. Hopefully I can do something tomorrow.
Arms
Close-grip bench - 45x18, 135x10, 185x6, 225x3, 275x5, drop set because no extensions due to shoulder
Preacher machine - 85x12, 1115x8, 145x4, 190x8, drop set, nothing else due to shoulder.
Then 20 mins of cardio. Got my heart rate up above 190 for over 10 of these minutes, don’t know how normal that is
Friday - legs
Leg press - 270x12, 450x6, 540x4, 660x5
Calf press - 450x10, 540x8, 630x11 (Up 1 rep)
Leg extension - 110x10, 170x6, 230x13 (Up 2 reps)
Leg curl - 100x10, 140x6, 180x6 (Up 1 rep)
Abs
Chest/Tris
Low-incline smith - 95x12, 135x8, 185x5, 235x7
Decline HS - 180x10, 270x8, 360x9
Incline Cable flys - 20x12, 30x8, 40x10
V-pushdowns - 42.5x18, 72.5x10, 95x10, drop set