Back and bis from Thursday
Smith machine rows (strict)
135x12
155x12
185x12
205x10
225x10
Close grip pulldowns
100x10
130x10
160x10
190x10
Straight arm pulldowns
40x20
70x12
70x12
Incline db curls
25x12
30x10
35x8
40x5
Cable curls (arms straight out)
3 sets x 10-12
Face pulls
3 sets x 12-20
Chest shoulders and tris today
Incline db
40 x 10
60 x 8
80 x 6
100x8
Bench
135x8
165x5
205x3
245x5
BTN press
95 x 12
115 x 10
135 x 6
Cable laterals
20 x 12
30 x 8 , 8
Pressdowns
130 x 12
160 x 10
190 x 9
100 x 8 (super strict)
Lying db extensions
25 x 10
30 x 10
35 x 6
Last two weeks have been crazy busy with my summer training cruise. Gotten some workouts in, but nothing worth logging. Back at it today
Chest shoulders tris
Bench
135x8
185x5
225x3
255x4
Incline bench
135x8
165x5
185x3
225x4
Standing BTN military
95x8
115x5
135x8, 6
Lateral raise
25x12
30x10
35x8
Pressdown/UH pressdown superset
4 supersets x 8-10
Dips
BWx14, 10, 8, 8
Why is ur bench almost as strong as mine wuts goin on
Olol yea right wish I could bench 295 easy with great form.
Back bis and rear delts
Lat pulldown
100x15
140x12
180x12
210x10
240x10
Rack chins
Bw x 10
Bw +25 x 8
Bw +45 x 8
Tbar row
2pps x 10
3pps x 10
3pps+25 x 8, 8
Hs 1 arm row
2pps x 10
3pps x 10
4pps x 8
Incline db row
40 x 10-12 x 3 sets
Nautilus pullover
120 x 15
160 x 12
190 x 10
210 x 8
Db curls
25 x 10
35 x 10
45 x 10
55 x 8
Preacher curls
75 x 10
85 x 6
75 x 6
Concentration curls
20 x 10 x 3 sets
Reverse pec deck
80 x 10
90 x 10
Abz.
Lots of volume. Great workout.
looking strong.
do u luv me more than ezekial bread?
Legs
Experimented today with putting squats toward the middle of the workout. felt really good.
Leg Press
2pps x 12
4pps x 12
6oos x 12
3pps x 20 continuous
Lying Leg Curl
50 x 12
70 x 10
90 x 8
100 x 7
Squats
135 x 8
185 x 8
225 x 8
275 x 8
Reverse Lunges
50’s x 8 per leg x 3 sets
Leg Extensions
90 x 12
105 x 12
120 x 9
DC Calves
115 x 12.
Arms from Thursday
EZ Bar Curl / Skullcrusher superset
45 x 15/15
75 x 12/12
95 x 12/12
115 x 8/8
Alt DB Curls / Lying DB Extensions superset
20 x 15/15
30 x 12/12
Concentration Curl / 1 arm OH Extension superset
20 x 12/12
20 x 12/12
Short and sweet. Finally home. Gonna start the new split tomorrow
Back today
Pullups
BW x 19
Nautilus Pullover
90 x 15
120 x 15
140 x 12
160 x 8
Pulldown / Standing Underhand Cable Row
120 x 12 / 65 x 12
160 x 12 / 75 x 12
180 x 12 / 90 x 12
120 x 12 (super wide) / 90 x 12
Chest Supported T-Bar
1pps x 10
2pps x 10
2pps+25 x 8
2pps x 10
Wide Grip Barbell Rows…strict form and brought the bar to top of abs…destroyed my middle traps
135 x 10
145 x 10
155 x 10
DB Rows
100 x 12
125 x 10
145 x 10
Is that you in your avi? Serious physique.
haha no I wish, that’s Frank McGrath. He’s the guy in a lot of the Animal Pak ads if you’ve seen them.
Chest and Shoulders today
Incline Bench
135 x 8
165 x 6
185 x 4
225 x 6
Flat Bench
135 x 8
185 x 6
225 x 3
255 x 3+1
DB Shoulder Press
35 x 10
50 x 8
65 x 6
80 x 9
65 x 12
Behind the back cable laterals
20 x 15
30 x 10
30 x 10
Lateral Raise Machine
50 x 12
70 x 10
80 x 8 DROP 60 x fail DROP 40 x fail DROP 20 x fail
Abz.
Arm Day
BB Curls - much stricter than usual. made sure to initiate each rep with my biceps and not my shoulders, slow negatives
Bar x 15
75 x 10
85 x 8
95 x 6
75 x 8
Smith Drag Curl / Rope Curl superset
65x10 / 35x10
75x10 / 40x10
75x10 / 45x10
EZ Bar Preacher
45 x 10
65 x 8
65 x 8
45 x 8
Biceps Stretch.
Rope Pressdowns
70 x 15
90 x 12
100 x 10
100 x 10 DROP 60 x 8
Scott Extensions
90 x 15
100 x 12
120 x 10
130 x 10
Lying DB Extensions / Underhand Pressdown superset
30 x 10 / 40 x 10
30 x 8 / 50 x 10
20 x 10 / 65 x 10
Dips
BW x 12, 10
Triceps stretch.
Abz.
Leg Day
Leg Press
200+sled x 12
400+sled x 12
490+sled x 12
600+sled x 12
DB SLDL
60’s x 10
70’s x 10
80’s x 10
95’s x 10
Squats
135 x 8
225 x 8
275 x 12
225 x 6 slow and ATG, no lockout
Leg Extensions
70 x 12
90 x 10
90 x 10 DROP 50 x some
DC Calves
115 x 12
Dead.
Such sexy, solid sessions. plz
Arms today. Really tryin to bring these puppies up.
Incline DB Curls…hold squeeze and slow negative
25 x 15
30 x 12
30 x 10
30 x 10
1 arm Pressdowns
20 15
40 x 15
60 x 10
50 x 12
HS Preacher
45 x 12
55 x 10
70 x 8+2
70 x 8
Overhead DB Extension
60 x 12
75 x 12
85 x 12
85 x 8
Meadows Cross Body Curls / Wide Grip Cable Curls superest
25x10 / 50 x 20
25x10 / 50 x 20
25x7 / 50 x 10
Decline Close Grip / Lying DB Skulls
135 x 10 / 20 x 12
185 x 6 / 20 x 12
Chest and Shoulders today
Military Press
95x8
125x5
155x5
185x2 (Push Press)
Incline Bench
135 x 8
165 x 8
185 x 8
205 x 4
Close Grip Reverse Grip Bench
135 x 8
155 x 8
185 x 4
Incline Lateral Raises
15 x 10-12 x 4 sets
Leaning Lateral Raises
25 x 12
30 x 10
35 x 8
wow is that you in your avatar? ur really huge
huge like ur arms.
Back Day
Pullups
10, 10, 10, 10, 6, 5, 6, 6, 6, 9(wtf)
BB Rows…bent far over and super strict
135x10
155x10
165x10
185x8
Incline DB Rows
30 x 12
35 x 12
35 x 10
Rear Delt Flies
3 sets
Deadlifts
135 x 8
225 x 6
275 x 4
325 x 6 First time doing these last…a lot harder.
gotten a little behind on this.
Arms from Tuesday
Barbell Curls (super strict)
75 x 10
75 x 10
95 x 6
95 x 6
Meadows Cross Body Hammers
30 x 10
30 x 10
30 x 10
Incline DB Curl
30 x 3 sets
Skullcrusher
75 x 15
95 x 12
95 x 12
115 x 6+2 cgbp
1 arm overhead extension
25 x 3 sets x 8-12 reps
Kickbacks / Bench Dip superset (lol)
15 x a bunch / bw x a bunch x 3 sets