[quote]austin_bicep wrote:
What’s up brotha!
What the hell is a “Jesus curl?!” Haha[/quote]
Haha yeah Spidey got it.
Glad to have you here bro!
Jesus curls are possibly the ultimate brocercise.
[quote]Jab1 wrote:
Jesus curls are possibly the ultimate brocercise. [/quote]
I know, they require I take my shirt off and yell out ‘CURLS 4 THA GURLZ’ as I do them. Also, see Boba Fett:
Legs
Squat - 45x15 paused, 135x10 paused, 185x8, 225x5, 275x5, 315x3, 335x1, 345x1, 1, 335x1, 1, 225x10 paused - all reps were much better today
Stiff leg DL - 3 sets
Hack squat machine - 4 sets
Leg extension/leg curl superset - 3 sets each
Calves and abs
Good workout. With squatting I’m getting better at staying tight in the hole (giggity)
Chest/tris
Bench - 45x40, 135x15, 185x8, 225x5, 245x3, 265 - 2 sets of 6 - last rep of second set was rough
Incline bench - actually went regular form and fairly heavy, see how weak I am at it - 5 sets
Cable flys - slow negative, stretch and squeeze - 3 sets
Pushdowns - pre-exhaustin - 4 sets
Rope extensions - 3 sets
Cordova extensions - 3 sets
Reverse grip bench - 3 sets
Back/traps/rear delt
Straight arm pulldowns - real slow negative, stretch, squeeze, force elbows back, felt good - 3 sets
Close-grip pulldowns - 5 sets
Pullups - 3 sets
Close grip cable row - 3 sets
Wide grip cable row - 3 sets
DB Shrug - squeeze at top - 3 sets
DB reverse flys on incline bench - felt real good - 5 sets
Reverse fly machine - 3 sets
Abz
Delt/Bis
Strict OHP - all reps paused - 45x18, 65x10, 95x6, 115x3, 135x2, 155x1 (Fuuu that was hard, quite happy I got it though. Even though it’s terrible compared to my bench, it’s still either a 10 or a 15 pound PR), 130x6
DB lateral raises - super strict then less strict for a few reps - 4 sets
Seated incline DB Curls - slow negative, stretch and squeeze up - 5 sets
Spider curls with EZ bar - 5 sets
Hammer curls - really strict both at a time, then less strict one at a time - 2 sets
Jesus curls - focus on the squeeze - 6 sets
Reverse Curls - slow negative - 2 sets
Very good workout
Nice press PR!
[quote]Jab1 wrote:
Nice press PR![/quote]
Thanks man! Coming for you on the strict press!
Legs
Sumo DL - Coan-Phillipi Week 3 - warmups - 135x12, 225x8, 315x5, 365x3, 415x2
(85%) - 465x2
(70%) - 380 x 3, 3, 3, 3, 3, 8 (couldn’t justify stopping at 3 on the last set, lol)
Squat - all paused, focus on form and staying tight. 5 sets
Leg press - 3 sets
Calf press, DC style, superset with standing calf raises - 3 sets each
Leg extension - 3 sets, big squeeze at top
Abs
Felt great, worked my bag off for about 90 mins.
Chest/Tris
Bench - 45x40, 135x15, 185x8, 225x5, 275x2, 315x1 (easy!), 325x1 (Niceee… Not an all time PR, but 325@175 is much better than 335@205ish), 265x7 - Work sets move up to 270 next time
Incline DB press - 70x12, 80x9, 90x6, 100x7 (getting better but its not where it should be)
Incline BB - super wide, slow negative, pause on chest - 3 sets
Fly machine - slow negative, stretch and squeeze - 3 sets
Pushdowns - pre exhaustin, slow negative and really flexing - 5 sets
Rope extensions - super strict then not so strict - 3 sets
Cordova extensions - 2 sets
Reverse grip bench - slow deliberate negative, pause on chest, explode up - 3 sets
This went very well. I was really happy with how the 315 and 325 felt.
Back/traps/rear delt
Traps and low back were still sore from deadlifts but I might be taking Sunday or Monday off so I needed ta get in there.
Straight arm pulldowns - slow negative, stretch and squeeze, force elbows back - 3 sets
Close grip pulldowns - 5 sets
Pullups - 3 sets - I’m trying to just add 1 rep per workout until I’m at 3 sets of 12, then I’ll start to add weight. Today was 7, 7, 8, next time will be 7, 8, 8, then 8, 8, 8, then 8, 8, 9, aaaand so on.
Smith BB underhand row - light, really feeling the lats, forcing elbows back and squeezing - 3 sets
Smith shrug - big squeeze at top - 3 sets
Wide grip cable rows - heavier - 3 sets
Hanging weighted lat stretch
Reverse fly machine - 3 sets
Reverse DB Fly - felt good so 6 sets
ABZ
Shoulders/Bis
Strict OHP - all reps paused - 45x18, 65x12, 95x6, 115x3, 135 - 8 sets of 3 - pretty good
Cable lateral raises - 2 sets
DB Lateral raises - super strict then not as strict - 3 sets
Seated incline DB Curls - perfect form, super slow negative, squeeze it right up - 4 sets
Spider curls - 4 sets
Hammer curls - 3 sets
Reverse curls - 2 sets
Jesus curls - focus on the squeeze - 5 sets
Legs
Squattin - 45xlots paused, 135xlots paused, 185x8 paused, 225x6, 275x5, 315x3, 335x1, 335x1, 345x1, 315x3, 225x10 paused, 135x10 paused - getting better
Stiff leg deadlifts - 4 sets
Hack squat machine - 3 sets
Calf press DC style supersetted with standing calf raises - 3 sets each
Leg extension - big squeeze at top - 3 sets
Abz
Chest/Tris
Bench - 45x40, 135x15, 185x10, 225x5, 245x3, 270 - 8 sets of 3 - felt good, all smooth reps
Incline DB - 70x12, 80x8, 90x6, 100x6
Incline BB - super wide, slow negative, pause on chest - 3 sets
Cable flys - slow negative, stretch and squeeze - 3 sets
Pushdowns - really squeezing - 5 sets
Rope extensions - 3 sets
Reverse grip bench - slow negative, pause on chest, explode up - 3 sets
Back/Traps/Rear delt
Basically same as last time, lol
Shoulders/Bis
Strict OHP - all reps paused - Didn’t go great, front delt was sore from chest two days ago - 45x18, 65x12, 95x6, 115x4, 135 - 6 sets of 4 - had to use a little leg drive on the very last rep, damnit. Blame it on the DOMS
Cable lateral raise - 3 sets
DB Lateral raise - super strict then not as strict - 3 sets
Seated incline DB curl - super strict, slow descent, stretch and squeeze up - 5 sets
Jesus curls - focus on the end of the movement, flexin - 6 sets
Spider curls - focus on the bottom of the movement - 3 sets
Hammer curls and Reverse curls
Legs
Sumo DL - Coan-Phillipi Week 4 - warmups - 135x12, 225x8, 315x5, 385x2, 435x2
(90%) - 490x2 - Wow, can’t believe how good this felt. Significantly easier than 465x2 last workout. Actually kicking myself now for not just going for 525 or something, but this definitely gave me my first glimpse of belief that I may deadlift 545 at the end of this.
(75%) - 410 x 3, 3, 3, 3, 6
Paused squats - focus on form and speed - 4 sets
Was already quite toasted by now, and had a weird little pain in my lower ab (feels fine now, don’t think it was anything serious at all but didn’t wanna push it), so I just did a few sets of leg extensions and called er a day.
Chest/tris
Bench - 45x40, 135x15, 185x8, 225x5, 245x4, 270 - 6 sets of 4 - went very well, all good smooth reps
Incline BB - very wide grip, very slow eccentric, pause on chest - 3 sets
Chest fly machine - slow eccentric, big squeeze - 3 sets
Pushdowns - focus on feeling the tris, pre-exhaust - 4 sets then drop set
Rope extensions - super strict then not as strict - 3 sets
Cordova extensions - 2 sets/arm
Reverse grip bench - 3 sets
Good workout. Will take tomorrow off, feelin like I need it (and might have a few drinks tonight)