Legs
Sumo DL - Coan-Phillipi Week 6 - warmups - 135x12, 225x8, 315x5, 365x3, 415x2
(85%) - 465x2 - sooo easy
(70%) - 380 - 3 sets of 3 - held it at the top at the end of each set, workin on da grip
Paused squats - focus on form and speed - 4 sets
Hack squat machine - 3 set
Leg extensions - 2 sets/leg
Leg curls - 1 set/leg
Abz
God damn your sumo is beautiful. 465 for some easy reps? One day I’ll be up there with you, Gmoore xD. One day!
[quote]MaximusE wrote:
God damn your sumo is beautiful. 465 for some easy reps? One day I’ll be up there with you, Gmoore xD. One day![/quote]
Thank you good sir, deadlift is probably my fav lift, hoping for somewhere in the range of 545 in about 6-7 weeks.
And I’m sure you will man just keep working.
Chest/Tris
Bench - 45x50, 135x18, 185x10, 225x5, 245x3, 275 - 7 sets of 3, then a set of 5 because the 3’s were too easy… the set of 5 was good too, all good smooth reps, very nice
Incline DB - 70x12, 85x8, 100x9 - slowly getting better, not where it should be at though… but that’s the heaviest the dumbells go anyway
Incline BB - very wide grip, slow negative, pause on chest - 2 sets
Cable fly - slow negative, stretch and squeeeeze - 3 sets
Pushdowns - very strict, big squeeze at bottom - 5 sets
Rope extensions - super strict then slightly less strict - 3 sets
Cordova extensions - 3 sets/arm
Reverse grip bench - slow negative, pause on chest - 3 sets
Benching was excellent, rest of workout was quite good too
Your volume is monstrous. You must be in the gym for like…3 hours xD (unless you keep the rest down). You have more volume than Brock Lesnar’s chest/tri work out.
[quote]MaximusE wrote:
Your volume is monstrous. You must be in the gym for like…3 hours xD (unless you keep the rest down). You have more volume than Brock Lesnar’s chest/tri work out.[/quote]
Haha I’m usually in there for a little over an hour, today was more like 90 minutes… I take my time on “big” movements like bench, squat, DL, OHP, that I’m really trying to progress in weight on, and go fairly quick rest periods on most other things.
Back/traps/rear delt
Straight arm pulldowns - real strict, feeling the lats, pre-exhaust - 3 sets
Close-grip pulldowns - slow negative, stretch and squeeze down - 4 sets
Pullups - 9, 9, 10
Wide grip cable rows - 3 sets
Smith machine BB rows - underhand, to bottom-belly, force elbows back at the end, feels good - 4 sets
Hanging weighted lat stretch
DB Shrug - big squeeze at the top - 4 sets
High cable reverse flys - 4 sets
Bent over DB reverse flys - 4 sets
Abz
Beastly bench. Looks like training is going really well for you right now!
[quote]grettiron wrote:
Beastly bench. Looks like training is going really well for you right now![/quote]
Thanks man! It really is, hoping I can keep this progress up for a while. Plan on finally doing a PLing meet next May, as that’s the next one that’s in my city.
awww so cyoot
Shoulders/Bis
Strict OHP - all reps paused on chest - 45x18, 65x12, 95x6, 120x4, 140 - 6 sets of 4. Fwark these were hard, the fourth rep on the last 3 sets were grinders, still kept it all very strict though. My front delts are still sore from chest Thursday, so I blame that
Cable lateral raises - 4 sets
Jesus curls - strict, focus on the squeeze - 6 sets
Preacher curls - focus on the bottom part - 4 sets
Seated incline DB curls - very strict, slow negative, squeeze up - 3 sets
Cross body hammer curls - hold/squeeze at top - 3 sets
Reverse curls - 2 sets
Mmmmmm SEXY OHP.
What’s a jesus curl??
[quote]MaximusE wrote:
Mmmmmm SEXY OHP.
What’s a jesus curl??[/quote]
Haha thanks man, it’s starting to get respectable but it’s shite compared to my other lifts.
Jesus curl is with the cables, both of them high standing, doing like a front double bicep pose basically. Good as a pre-exhaust for really feeling your biceps do the work, or as a finisher to get blood into em.
Went to a wedding last night, it was open bar, therefore, noooo lifting today.
SLACKER!! Was the wedding fun at least? DId ya dance?
[quote]Spock81 wrote:
SLACKER!! Was the wedding fun at least? DId ya dance?[/quote]
Haha yep it was a great time, and yeah after I got a whole mess o drinks into me I did do a little dancing.
Thanks for stoppin by Spock!
[quote]Gmoore17 wrote:
[quote]MaximusE wrote:
Mmmmmm SEXY OHP.
What’s a jesus curl??[/quote]
Haha thanks man, it’s starting to get respectable but it’s shite compared to my other lifts.
Jesus curl is with the cables, both of them high standing, doing like a front double bicep pose basically. Good as a pre-exhaust for really feeling your biceps do the work, or as a finisher to get blood into em.[/quote]
Oohohohoho - Cool. I’ve seen those before lol. Never knew what they were.
Legs
Squats - 45xlots paused, 135xlots paused, 185x10, 225x8, 275x5, 315x5, 5, 4, 225x10
Stiff-leg deadlifts
Leg press… spent
Today’s lesson - recovering from drinking is not as easy at 23-24 as it was at 16-20. Ugh, did half as much as I usually do today and felt destroyed. Drinking is not good for ze progress. Bad news because next weekend is my birthday weekend and a friend of mine is havin a big party, then I’m going to VEGASSSS August 9-13th.
Chest/Tris
Bench - 45x50, 135x20, 185x10, 225x5, 245x3, 275 - 6 sets of 4 - all good smooth reps, even though I felt ‘foggy’
Incline bench - super wide grip, slow negative, pause on chest - 3 sets
Cable flys - very slow negative, stretch and squeeze - 3 sets
Pushdowns - very strict, squeeze at bottom - 5 sets
Rope extensions, very strict then not as strict - 3 sets
Cordova extensions - 3 sets
Reverse grip bench - 3 sets
Quite good. Couldn’t get into it during bench but still went well. After that I was feeling better.
