Push
Warm ups
Fly Machine
3 x 15
HS Flat Back
3 x 12-15
~workin
8tp x 3 x 12
Reverse Band BB Bench
wut
335 x 4 x 8
Rear Delt Destroyer set
80s x 60 swings
40s x 40 half reps
20s x 20 full reps
15s x 10 full reps, hold at top
Lateral Raise Machine
8 x 10-15
Pushdowns
4 x 10
Chincrushers
155 x 4 x 12
lol geez I am bad at updating this. Apparently all I do it push anymore.
Push
Been on a super/giant setting kick here lately. Definitely gets a pump going.
Warm ups (lots today)
DB fly /ss/ DB bench /ss/ BB incline
(stretch emphasis on flys - tut emphasis on db bench - mnt dog style on incline)
50s x 20 / 100s x 12 / 205 x 5 – 4 rounds
BB flat (paused)
wut
275 x 3 x 3
~dropped down, 5sec negative per rep
135 x 15 wg
Rear delt /ss/ lateral raise /ss/ face pull
8 x 10-12 each
Smith chin-crushers (paused)
225 x 3 x 8
Triceps ladder
8 steps x 10-15 reps each
Back
The workout formerly known as pull. Didn’t get to the gym till late, so was in an out fast. I’ll tack on some biceps tomorrow.
Warm ups
Neutral Grip Pullups
8 x 6
Smith BB Row, wide grip, strict, paused
2 x 12
~workin
225 x 6 x 10
HS Shrugs
10tp x 2 x 8
8tp x 2 x 12
2tp x 25
Straight Arm Pulldowns /ss/ Low Cable Row /ss/ Wide Grip Pulldowns
4 x 10-12 each
Did those rear delt destroyers last night man, and holy shit…my shit is still feeling pumped this morning. Definitely keeping those around. BURNS SO GOOD.
ink - dude, they are brutally amazing. Continue to enjoy them my friend.
Deadlift and light legs
Wednesday is for now deadlift and light legs, Saturday is Mountain Dog Legs. I am using numbers from Ed Coan as a guide for pulls, but nothing too heavy.
Warm ups
Deadlift
Raw, sumo, beltless
wut
415 x 2 plus 5 extra
330 x 15 x 3 (extra sets for lulz)
Leg Curls
3 x 12
~workin
4tp x 3 x 8
4tp x 1 x 8 plus 40 partials
Leg Extension
3 x 15
~workin
4tp x 3 x 10
4tp x 1 x 10 plus 25 partials GOD IT BURNS
[quote]DixiesFinest wrote:
ink - dude, they are brutally amazing. Continue to enjoy them my friend.
[/quote]
Not “enjoying” them today, my shoulders are sore as hell man. They’re perfect for me, since I don’t have heavy dumbells at home, I can just keep swinging the 30’s until I can’t stand it anymore, and work down from there.
[quote]inkaddict wrote:
[quote]DixiesFinest wrote:
ink - dude, they are brutally amazing. Continue to enjoy them my friend.
[/quote]
Not “enjoying” them today, my shoulders are sore as hell man. They’re perfect for me, since I don’t have heavy dumbells at home, I can just keep swinging the 30’s until I can’t stand it anymore, and work down from there. [/quote]
Well enjoy is a relative term.
Push II
Good night. Really in the zone tonight, bb-ing zen.
Warm ups
Fly Machine (emphasis on stretch)
3 x 15
HS Incline w/monster mini bands
3 x 10
~workin
6tp x 3 x 8
BB Bench, wide grip, TUT emphasis
3 x 15
~workin
225 x 4 x 12
Incline Chincrushers
115 x 5 x 15
Rear Delt /ss/ Front Raise /ss/ Side Raise
5 x 15 each
HS Shoulder Press
2tp x 3 x 20
Pushdowns, close grip
5 x 10
Pull II
Fun times.
Warm ups
Pullups, neutral grip
4 x 6
T Bar machine, medium grip
4 x 12-15
~workin
4tp x 5 x 12
Chest supported DB row
95s x 4 x 8
Curls
4 x 12
Pulldowns, wide grip
4 x 12
Mountain Dog Legs
Ouch. So fun. Left hip was bothering me in wide stance, so went light on smith squat and did an extra round on the leg ext/lunges. Getting a real massage tonight. SO EXCITED.
Warm ups
Lying Leg Curls
3 x 12
~workin w/3 count negatives
3tp & 1qt x 3 x 13
~drop set
3tp & 1qt x 12
3tp x 12
2tp x 10
1tp x 8
Leg Press
3 x 10
~workin w/3 count negatives
16tp x 2 x 15
~drop set w/2-3 count negatives
16tp x 15
14tp x 12
12tp x 10
10tp x 8
Smith Squat, deep, wide stance, 3/4 rom
95 x 15
135 x 12
185 x 10
225 x 8
Leg Ext w/2 count hold /ss/ DB lunges
3tp x 10 / 45s x 13 for 5 rounds
HS SLDL
6tp x 2 x 15
~drop set
6tp x 15
4tp x 15
2tp x 15
have a happy ending
Explain these real delt destroyers.
CS
Good log. Will follow.
Not that anyone gives a shit. Obviously.
bignate - the entire massage one one giant knots being worked out of stubborn muscles happy ending
bellmar - welcome aboard my friend
cseagles - I bastardized a mountain dog creation. Lay stomach down on an incline, choose heavy dbs, do 60 swings, cut the weight in half, do 40 half reps, cut the weight in half, do 20 full reps, cut the weight in half, do 10 reps with pauses at the top, all as one giant set
example - 60 x 60, 30 x 40, 15 x 20, 7.5 x 10
Chest, back, shoulders, triceps
Been chatting with ebomb, and am gonna follow the same mnt dog split he is doing. Still a work in progress. Today is chest heavy, with volume on the rest.
Warm ups
Flys (pause at stretch for max pain lulz)
3 x 15
BB Bench
wut
275 x 4 x 5
DB Incline
105s x 4 x 10-12
HS Decline (each rep paused for stretch)
wut
6tp x 3 x 8
Lat Pulldowns (wide grip)
8 x 10
Rear Delts
4 x 15
Klokov Press (not a fan, will not do again)
95 x 3 x 12
Pushdowns
4 x 10
Skullcrushers (slow, strict, hard stretch)
95 x 3 x 20
Guillotine Press (5 count negative)
135 x 9, 6
[quote]DixiesFinest wrote:
Klokov Press (not a fan, will not do again)
[/quote]
</3
[quote]DixiesFinest wrote:
cseagles - I bastardized a mountain dog creation. Lay stomach down on an incline, choose heavy dbs, do 60 swings, cut the weight in half, do 40 half reps, cut the weight in half, do 20 full reps, cut the weight in half, do 10 reps with pauses at the top, all as one giant set
example - 60 x 60, 30 x 40, 15 x 20, 7.5 x 10
[/quote]
I’ve given these a shot. They’re great.
[quote]DixiesFinest wrote:
Klokov Press (not a fan, will not do again)
95 x 3 x 12[/quote]
What didn’t you like about them?
spar and most major - I will play around with them, but they just made my left shoulder feel like someone was stickin a knife in my socket
what’s happened in here son? BB’er -Zen and squats on a smith machine ? What have I missed?
lil powerliftin mama! - due to class and the job, I dont have the time required to powerlift, nor the training partners. I have been working on dropping bad weight and generally tryin to be jacked. Its fun, in its own way
Back
Defend the un-defendable and go to class during the day, train in the evening, carb load, sleep, repeat.
Warm ups
Neutral grip pullups
3 x 8
Wide grip pulldowns
6 x 10
DB shrugs, hard squeeze
105s x 4 x 20
T bar machine, wide grip
3 x 15
~workin
4tp x 4 x 12
DB row
130 x 4 x 10
Deadlift, sumo, raw, beltless
wut
435 x 2 plus 3
350 x 8 x 3 (speed)
Stretchers
2 x 20
Light Chest and Shoulders
Brutal night.
Warm ups
Rear Delts
4 x 15
DB Flys (emphasis on stretch)
60s x 4 x 12-15
BB Incline (mnt dog style)
205 x 4 x 10
DB Rear Delt /ss/ Seated Lateral Raise /ss/ Upright Row
45s / 30s / 95lbs -x- 4 rounds
DB Shoulder Press
70s x 3 x 15
HS Shoulder Press
3 x 6
Lateral Raise Machine /ss/ Rear Delt Machine
3 x 20
[quote]Most Major wrote:
[quote]DixiesFinest wrote:
cseagles - I bastardized a mountain dog creation. Lay stomach down on an incline, choose heavy dbs, do 60 swings, cut the weight in half, do 40 half reps, cut the weight in half, do 20 full reps, cut the weight in half, do 10 reps with pauses at the top, all as one giant set
example - 60 x 60, 30 x 40, 15 x 20, 7.5 x 10
[/quote]
I’ve given these a shot. They’re great.
[quote]DixiesFinest wrote:
Klokov Press (not a fan, will not do again)
95 x 3 x 12[/quote]
What didn’t you like about them?[/quote]
How the hell do you multi quote?
CS