Chest, shoulders, triceps, back
Traveling all day, got in late, quick session.
Warm ups
Pec deck
4 x 15
Rear delt / rope pushdowns
5 x 10-15 each
Cable crossover w/hard squeeze
4 x 12
BB bench w/heavy chains*, wg bb style
wut
185 w/chains* x 4 x 4
135 w/chains* x 4 x 8-10
Pull-ups (various grips)
10 x 8-12
*no idea actual weight, just really heavy
Legs
On what’s normally an off day. Took a hit energy wise. Stupid long yet worth it traveling.
Warm ups
Leg curls (1.5 reps - come up, halfway down, back up, all the way down = 1 rep)
3 x 10
~workin
3tp x 4 x 10
Squat (3 second negative, no lockout)
sets of 6 up to
315 x 6
335 x 6
345 x 6
355 x 6
~for fun, full pause in hole
225 x 10
Leg press
2 x 10
~workin
16tp x 4 x 15
Leg extension (hard 1 count flex)
3 x 8
~workin
4tp x 3 x 8
~drop set (still w/hard flex)
4tp x 8, 3tp x 8, 2tp x 8, 1tp x total failure
SLDL (w/25s for rom, hard flex at lockout)
3 x 10
~workin
275 x 4 x 8
Back
Ouch.
Warm ups
Pull-ups (various grips)
6 x 8-10
Smith BB row (hard squeeze each rep)
2 x 10
~workin
225 x 6 x 10
DB row
130 x 4 x 10
Rack pull / Shrugs (shin height, 3 shrugs every rep i.e. pull, shrug x3, down)
wut
315 x 4 x 5 / 15
Back extension machine
stack x 2 x 30
Pullovers / low rope row / wg pulldowns
4 x 10-15 each
I really need to get my internet fixed. 3 days of training incoming. Finally back on normal schedule.
Friday - 2nd
Arms
Just messed around today.
Warm ups
Rope pushdowns
8 x 12
Rope hammer curls
7 x 12
Tricep extension machine
6 x 10
Preacher curl machine
5 x 8-10
Chincrushers
135 x 4 x 8-10
Standing BB curl
135 x 3 x 5-6
Saturday - 3rd
Legs
It’s more about survival than anything else.
Leg curls
3 x 12-15
~workin
4tp x 3 x 10+20 partials
3tp x 2 x 12+20 partials
Leg extensions
3 x 12-15
~workin
5tp x 5 x 12+15 partials
Leg press w/bands (loose at top)
16tp x 35
18tp x 25
20tp x 20
~strip weight & bands
10tp x 100 (2 stops)
Smith squat, extra wide stance, paused
135 x 15
185 x 12
225 x 10
275 x 8
Smith lunges
135 x 3 x 10 (each leg)
GHR
bw x 3 x 30+10sec stretch each set
Sunday - 4th
Heavy chest, light back, shoulders, tris
Dat Bama LSU game.
Warm ups
Fly machine
4 x 15
DB fly n press (slight pause)
2 x 10
~workin
60s x 4 x 10
HS incline (wg)
2 x 10
~workin
6tp x 3 x 8
Reverse band BB bench
wut
365 x 3 x 5
315 x 3 x 10
Pull-ups (rotating grips)
8 x 10
Face pulls / side raise machine
5 x 15 each
Pushdowns
5 x 15
Incline BB
135 x 35
Back
I don’t give a damn whether or not you voted.
Warm ups
pull-ups (various grips)
8 x 8-10
ghetto t bar
4 x 10
~workin
5tp x 4 x 10
HS shrugs
6tp x 4 x 30
neutral/wide grip pulldowns
4 x 8-10
sumo pulls, raw, beltless, with a bunch of chains
wut
455 plus chains x 1
350 plus chains x 4 x 3
stretchers
2 x 20
Legs
A day early, in the morning, 84g protein and 13g carbs. Oh lord. Got cut short by gettin a call from the boss, maybe that was a good thing.
Warm ups
Leg curls
3 x 12
~workin
4tp x 4 x 10, 1 x 10 plus 40 partials
Leg extensions
3 x 12-15
~workin
5tp x 4 x 10, 1 x 10 plus 40 partials
Leg press w/doubled monster minis and doubles minis, medium stance
3 x whatever
~workin
14tp x 2 x 35
16tp x 25
18tp x 15
~took off bands
10tp x 100 (2 stops)
RDL, hard flex at top
2 x 10
~workin
225 x 4 x 10
I suck at updating.
Legs
Seated calf raise
5 x 15
Standing calf raise
5 x 15
Leg curls (hard squeeze at top)
3 x 10-12
~workin
4tp x 4 x 8-10
~drop set
4tp x 8
3tp x 10
2tp x 12
1tp x failure (w/2 pauses)
Leg extension (hard squeeze at top)
3 x 10-12
~workin
5tp x 4 x 10
~drop set
5tp x 8
4tp x 8
3tp x 10
2tp x failure (w/2 stops)
Leg press (high n wide, 3/4 rom)
16tp x 3 x 25
10tp x 100 (2 pauses)
Hack squat (paused)
250 x 4 x 6-8
Lunges / GHR
bw x 20 / bw x 30 – x 2 rounds
Heavy chest, back/shoulders/triceps
Work, school, training, and travel have caught up with and drained me. For this week, and possibly more, am just gonna get in, hit the reps, and leave. No “intensity” techniques, just pump 'n go.
Warm ups
Fly machine
4 x 12
Rear delt / side raises
4 x 12-15
Cable x-over
4 x 10
DB fly n press (slow tempo)
2 x 10
~workin
65s x 4 x 8
Incline BB
2 x 10
~workin
205 x 4 x 8
Pull-ups (various grips)
8 x 8-10
Chincrushers
155 x 4 x 10
BB flat bench (wg)
135 x 2 x 25
Back
Another night of keepin it simple. Straight weight, nothing fancy. For fun, pulled out the 1 ply briefs to pull in. Some observations:
need form workWarm ups
Pull-ups (ng and mg)
8 x 8-10
T bar machine
3 x 10-12
~workin
4tp x 6 x 10
Lat pulldowns (wg)
6 x 8-10
BB shrugs
225 x 4 x 25
Deadlift, sumo, 1-ply
wut
585 x 1
Back extensions
3 x 30
Sternum pull-ups
2 x 10
Chest
Gym hit a bunch of new equipment. Awesome.
Warm ups
Fly machine
4 x 15
DB fly n press (pause at bottom for stretch)
50s x 4 x 12
HS wide grip chest w/doubled mini bands
wut
6tp x 4 x 8-10
BB incline (mnt dog style)
wut
225 x 3 x 10
~added reverse bands (still mnt dog style)
wut
335 x 3 x 7
DB incline (3/4 rom, focus on chest)
60s x 30
50s x 40
40s x 50
Quite the hurt.
Back
<3 real hammer strength machines
Warm ups
Pull-ups (various grips)
8 x 8-10
HS “high” row
2 x 12
~workin
6tp x 6 x 10
HS “low” row
6tp x 6 x 8-10
HS shrugs (deliberate pace)
8tp x 4 x 25
~drop set
8tp x 25 - 6tp x 25 - 4tp x 25
Deadlift against EliteFTS strong bands
(conventional, raw, beltless)
wut
315 x 3 x 3
225 x 3 x 6
Scapula stretch pulldowns
2 x 15