cs eagles - magic
Arms
I highly recommend everyone try a mountain dog arm day, as close as you can to what’s written. They are brutal.
Warm ups
EZ bar reverse curls (10sec between sets)
2 x 10
~workin
80 x 5 x 10
Rope pushdowns (10sec between sets)
2 x 12
~workin
5 x 10
Machine preacher curl
(6 top half reps 6 full reps cheated)
100 x 3 x 12*
Dip machine (3sec negative)
6tp x 3 x 8
~full negative reps
8tp x 6
Incline concentration curls (pause at top)
35s x 2 x 8
L extensions
25 x 4 x 15
DB curl, seated, 3sec negative
30s x 3 x 8
Chincrushers
155 x 2 x 8
175 x 3 x 8
[quote]DixiesFinest wrote:
cs eagles - magic
[/quote]
ink - awesome
Mountain dog legs
Well that was fun.
Warm ups
Leg Curls
4 x 12
~workin, only 20sec rest, so one giant set
4tp x 12, 10, 8, 7, 6, 6
Squats, low box, 3 count negative
5 x 6
~workin
335 x 6 x 6
Leg Press
3 x 10
~workin
16tp x 30
18tp x 25
12tp x 34, 10, 6 (no gettin up, just paused)
DB SLDL
80s x 3 x 15
C/B/S/T
Good day. All done in just a little over an hour.
Warm ups
Fly Machine (stretch emphasis)
4 x 15
HS Incline w/monster minis
3 x 10
~workin
6tp x 5 x 8
DB Fly /ss/ BB bench, mnt dog
70s x 8-10 / 225 x 6-8 x 4 rounds
Slight Incline on smith, wg
225 x 3 x 15
Lat Pulldowns, various grips
8 x 10
Side Raises /ss/ Rear Delts (machines)
6 x 15 each
Chincrushers
175 x 4 x 12
I had to be the last post. LET THE FUTURE OF DIXIE BEGIN!!!
CS
Dixie is an olympic bobsledding champion