Back
Got in late, still had fun. All y’all try snatch (or as wide as you can) grip block pulls beltless. Your mid and lower back with begrudgingly love you.
Warm up
Pulldowns, wide grip
6 x 12
T bar machine, medium grip
3 x 12
~workin
4tp x 4 x 10
BB shrugs
135 x 4 x 35
Block pulls, wide grip, beltless, deliberate
wut
315 x 4 x 10
Sternum pullups
2 x 12
Stretchers
2 x 10
This log is swole-tastic
I see you tried dem Klokovs again. Verdict?
consul - haha thanks dude
mostmajor - as long as I keep it light weight, it feels good
Mountain Dog Arms
BRUTALITY.
Giant set I: v handle pushdowns / DB curls (3sec neg) / bench dips to failure
170 x 10 / 30 x 8 / bw x 50
170 x 10 / 30 x 8 / bw x 40
170 x 10 / 30 x 8 / bw x 35
170 x 10 / 30 x 8 / bw x 37
170 x 10 / 30 x 8 / bw x 30
Giant set II: BB curls (3sec neg) / Incline skullcrusher / EZ bar reverse curl
75 x 8 / 110 x 15 / 60 x 15
75 x 8 / 110 x 15 / 60 x 15
75 x 8 / 110 x 15 / 60 x 15
75 x 8 / 110 x 15 / 60 x 15
75 x 8 / 110 x 15 / 60 x 15
dropping in to see one of my favorite boys is doing! CBL, oh such a craze right now. Glad to hear you’re doing well.
[quote]lil power wrote:
dropping in to see one of my favorite boys is doing! CBL, oh such a craze right now. Glad to hear you’re doing well. [/quote]
It may just be a craze, but I am seeing success with it. Thanks for checkin in mama!
Legs
Came up with my own leg day by mixing and matching different Mountain Dog stuff. Painful, not as painful as the hogs game though. gawd.
warm ups
Leg Curls
4 x 10
~workin
4tp x 4 x 8, 1 x 8 plus 40 partials
Leg Extensions
4 x 10
~workin
5tp x 4 x 8, 1 x 8 plus 35 partials
Box Squat, beltless, parallel box, full stop on box, wide stance, slow descent
worked up to
315 x 5
345 x 5
385 x 5
405 x 5
Leg press, band assisted (help at bottom, deload at top), medium stance
14tp x 2 x 35
18tp x 2 x 15
DB Lunges
40s x 3 x 20yds
GHR
bw x 3 x 25
C/B/T/S
Such fun. Had to go quick today.
Warm ups
Fly machine (pause at contraction)
3 x 15
DB incline
2 x 10
~workin
110s x 4 x 13
Decline DB fly (hard stretch)
50s x 3 x 15
BB bench w/hanging 25s, slow tempo
wut
185 plus 50 x 3 x 6
BB incline, mnt dog style
185 x 3 x 15
Meadows row
2tp x 4 x 10
Chincrusher
135 x 6 x 15
Lat pulldown
4 x 15
Side raise /ss/ rear delts
4 x 20 each
Guillotine press
135 x failure (42)
Videos? I miss 'em.
Back
Good times.
Warm ups
Sternum Pullups
4 x 8
Smith BB Row
3 x 10
~workin
315 x 6 x 6
DB Shrugs
120 x 20
110 x 25
100 x 30
90 x 35
Straight Bar Pullover /ss/ Seated Cable Row /ss/ WG Pulldown
6 x 10-12 each
Block Pulls, Snatch Grip, beltless
worked up to
405 x 4 x 5 (7 on last set)
^^Those look tough. Snatch grip pulls. Only tried them once and wasn’t too successful.
You’re looking lean, Dixie. And where’s your hair?
[quote]kpsnap wrote:
^^Those look tough. Snatch grip pulls. Only tried them once and wasn’t too successful.
You’re looking lean, Dixie. And where’s your hair?[/quote]
haha I just got it cut the other day. I like to keep it short, my hairs so think that it will look long again in a day or two.
Thank you for the compliment, 23lbs down officially since the end of May.
Light chest, shoulders
Warm ups
Fly machine
4 x 20
DB incline
70s x 3 x 20
50s x 50
Rear delt /ss/ side raise /ss/ upright row
15s x 35 / 30s x 10 / 95 x 10 -x- 5 rounds
Seated DB press
50s x 3 x 20
HS shoulder press
3 x 12
Side raise machine /ss/ strict face pulls
4 x 15 each
Arms
Such fun.
Warm ups
Rope Pushdowns (10reps w/hard squeeze at bottom, 10 normal reps)
6 x 20
Nosecrushers (pause on nose)
135 x 5 x 10
3 board press, close grip, pause on board
275 x 4 x 8
X body hammer curls
50s x 4 x 10
Preacher Curl
80 x 4 x 12
BB Curl
105 x 4 x 8-10
Bench Dips
1 x failure
Legs
Got to train with my Dad in Arkansas. There is nothin better.
Warm ups
Leg Curls
3 x 10
~workin
4 x 8, 1 x 8 plus 35 partials
Leg extensions
2 x 10
~workin
4 x 8, 1 x 8 plus 35 partials
Leg press w/doubled monster mini bands
3 x 10
~workin (feet together, DAT quad teardrop)
10tp w/bands x 2 x 35
12tp w/bands x 2 x 15
Box squat, 2 count pause on box
wut
335 x 4 x 5
Lunges
40s x 3 x 20yds
GHR
bw plus 50 x 2 x 15
bw x failure
Heavy Chest; back/triceps/shoulders
All done in about 45min. Lifted at different gym tonight. It had all the toys.
Warm ups
Pec Deck (hard stretch)
4 x 15
HS chest w/monster minis doubled
2 x 10
~workin
4tp x 5 x 8-10
BB incline (mnt dog style)
wut
225 x 4 x 8
BB flat (mnt dog style, 30-45sec rest)
wut
225 x 4 x 10-12
Chest supported row
8 x 10-12
Rope pushdowns
5 x 15
Rear delt
4 x 12
Side Raises
4 x 10
Guillotine press
135 x 45
Back
Decided to pull from floor tonight, after high rep shrugs and upright rows. Never felt my traps so much while pullin. Anywho. Worked up to 555x1 beltless and raw, stopped there, my hamstrings felt like they were gonna rip in twain.
Warm ups
WG pulldown
6 x 10
Upright Row
135 x 3 x 12
T bar row
worked up to
5tp x 6 x 8
DB shrugs
90s x 3 x 30
Deadlift, conventional, raw, beltless
triples and doubles up to
555 x 1
Back extensions
3 x 20
RG pulldowns
2 x 12
Looking svelt good sir. Nice pull.
It must be hot down south, Dixie is training without a hat on.
most major - haha thanks man, its actually no been so bad here lately
Light chest and shoulders
VOLUME KANG. But seriously, out of left field my left shoulder started hurting, so stayed light and just pushed the volume.
Warm ups
DB decline fly / BB flat / band chest stretch
50s x 15 / 185 x 12 / monster mini x 10 -x- 5 rounds
Rear delt machine
5 x 15
DB side raises
35s x 5 x 12
Seated BTH OHP
2 x 10
~workin
135 x 3 x 12
Seated DB shoulder press
60s x 2 x 25
Arms
Hellacious. No more than 1min rest on any set.
Warm ups
Pushdowns w/hard squeeze / DB culs with 2sec hold / bench dips to failure
170 x 10 / 30s x 8 / failure (avg 39) – x 5 rounds
BB curl w/2sec hold / skullcrushers / reverse ez curl
85 x 8 / 110 x 15 / 70 x 15 – x 5 rounds
Legs
Hellacious. it’s drop set super set Saturday.
Warm ups
Leg curls
3 x 10
~workin
4tp x 4 x 12
~drop set
4tp x 12, 3tp x 14, 2tp x 18, 1tp x 25
Leg extensions
3 x 10
~workin
5tp x 4 x 12
~drop set
5tp x 12, 4tp x 16, 3tp x 19, 2tp x 21
Leg press w/bands (loose at top), high n wide stance
3 x 15
~workin
20tp x 3 x 20
~drop weight, remove bands, no stopping, only pauses
10tp x 100 total reps (2 pauses)
Hack squat, deep, full pause
2 x 10
~workin
250 x 4 x 8
DB lunges /ss/ sissy squat
40s x 20yds / bw plus 70 – x 3 rounds
SLDL /ss/ GHR
185 x 15 / bw x 25 – x 3 rounds
Chest, light back shoulders and triceps
Our seasons bad, our coach is crazy, we’re still the hogs, call us baby
Warm ups
Fly machine
4 x 20
Rear delt /ss/ Pushdowns
4 x 15 each
DB flat press
115s x 4 x 10
HS incline wg w/monster minis
6tp x 4 x 6-8
BB flat
via triples and doubles, wut
355 x 1
DB flat press
60s x 40
BB row
225 x 4 x 10
Side raises
30s x 4 x 12
Chincrushers
135 x 4 x 10
Guillotine press
135 x 35
WG pulldowns
6 x 8-10