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#21
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![]() thanks d00d, trying to make progress
![]() 7/5/13 Legs & Abs Squat: (95, 135, 185)x5, 225x3, (275, 315, 345, 375)x1, 405x7 (BIG PR!!!!) GM: (135, 185)x5, 225x6 Hack squat: 180x5, 310x8 Leg curl: 70x5, 120x8 Standing calf raise: (130, 230, 330)x5, 430x8x8 4 way neck: 2nd pinx10, 3rd pinx2x25 Incline situp: 80x2x8 Wrist supination/pronation: (20/5)x2x20 Gonna play with one top end set only for leg movements, I need them to shrink a little because my dress pants are skin tight now. Squats were a PR. My gym owner said it looked strong, but I have the bar too low on my back so form is ugly. I'll take it. I'm off to Chicago for a week, I'll get to lift 3 days at QUads Gym. Hope to run into Ed Coan! |
#22
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![]() Quads is nice. Their dumbbells don't exceed 150 though. They have a DXA machine on site. There was a woman bigger than I am too
![]() 7/7/2013 Chest & Back DB Bench: 20x20, 35x10, 50x5, 65x5, 80x5, 95x5, 110x2x6, x5 DB Row: 60x10, 90x5, 120x3, 150x3x8 DB Incline: 70x3, 85x11, 2x10 Chest supported row: 90x5, 135x3, 180x3x6 Hammer chest: 140x5, 200x2x8 Lat pull: 140x5, 210x2x10 DB Anterior raise: 25x2x15 DB Lateral raise: 25x3x10 DB Posterior raise: 20x2x15 DB Anterior raise: 25x2x15 DB Lateral raise: 25x3x10 DB Posterior raise: 20x2x15 Barbell curl: bar*40 so I'm definitely gonna stick with hitting light shoulders after chest/back, right around 50-60 reps. on delt arms day I like to hit them heavier with the hammer lateral machine and rear delt rows, and finish them off with dumbbells again. delts are blowing up from the volume. canning overhead pressing was a good call, my elbows are starting to ache slightly from the tren strength increases. Last edited by w1cked : 07-07-2013 at 07:18 PM. |
#23
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![]() I'm on vacation and eating slightly more fat than I should and getting a little softer. Oh well, I'll be back at it next week.
I'm thinking of adding in dedicated soleus and anterior tibialis work along side with calf, maybe it'll bring it up better. Will drop hack squats as 2nd tier thigh movement, because it causes me left knee pain. Leg ext mebbe for giggles. 7/9/13 Delts & Arms DB Bench: 15x20, 30x10, 45x5, 60x5, 75x5, 90x13, 11, 2x10 HS lateral raise: 25x10, 50x5, 75x3x8 Lying triceps ext: ez bar+50, 3x12 DB Curl: 30x5, 50x3x12 HS Lateral raise: 75x3x8 Lying triceps ext: ez bar+50, 3x12 DB Curl: 50x3x12 Rear delt row: 25x10, 70x6x10 Anterior delt raise: 30x3x12 Lateral delt raise: 25x3x10 Posterior delt raise: 20x2x15 Anterior delt raise: 30x2x12 Lateral delt raise: 25x3x10 Posterior delt raise: 20x2x15 |
#24
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![]() 7/10/13
Legs and abs Squat: 95x5, 135x5, 185x5, 225x3, 275x1, 315x1, 335x1, 385x1, 415x5 GM: 135x5, 185x5, 225x6 Leg ext: 40x5, 80x10 Leg curl: 70x5, 120x8 Standing calf raise: 140x5, 240x5, 340x5, 440x8x5 4 way neck: +10x10, +15x30 Incline ab: 80x10 okay, I think I'll just do squats and not do ancillary quad movements. I don't really think I need them anyway. Squats were a PR. Leg curl and good morning is a nice combo for training both knee and hip articulations. |
#25
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![]() 7/12/13
Chest & Back DB bench: 20x15, 35x10, 50x5, 65x5, 80x3, 95x3, 110x8, 2x6 DB row: 70x10, 100x5, 130x3, 160x3x8 DB Incline: 75x3, 90x3x8 Chest supported row: 90x5, 135x3, 180x3x8 Hammer chest: 140x5, 210x10, 5 Lat pull: 150x5, 225x8 DB anterior raise: 30x3x12 db lateral raise: 25x3x10 db posterior raise: 25x3x10 db anterior raise: 30x2x12 db lateral raise: 25x3x10 db posterior raise: 25x3x10 7/14/13 Delts & Arms Db Bench: 20x15, 35x10, 50x5, 65x5, 80x5, 95x10, 9, 2x8 hs lateral raise: 20x10, 40x5, 60x5, 80x3x6 lying triceps extension: ez bar+ 30x5, +60x3x10 db curl: 35x5, 55x3x8 hs lateral raise: 80x3x6 lying triceps extension: ez + 60x3x10 db curl: 55x3x8 rear delt row: 35x10, 80x5x10 db anterior raise: 35x3x12 db lateral raise: 30x8 gym closed. ran outta time to do some more delt raises ![]() getting a little pudgy, time to tone cals down to 3000 a day. |
#26
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![]() 7/15/13
Legs & abs Squat: 95x5, 135x5, 185x5, 225x3, 275x1, 315x5, 355x1, 385x1, 425x3 Gm: 135x5, 185x5, 225x6 Leg curl: 80x5, 120x8 Standing calf: 140x5, 240x5, 340x5, 440x8x5 4 way neck: 2nd pin x 10, 3rd pin x 25 Seated calf: 70 x 10 Ran outta time |
#27
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![]() 7/17/13
Chest & Back Db Bench: 20x20, 35x10, 50x5, 65x5, 80x3, 95x3, 110x8, 2x6 db row: 80x10, 110x5, 140x3, 170x3x5 db incline: 75x3, 90x9, 2x8 chest supported row: 90x5, 135x3, 180x3x8 hs chest: 140x5, 180x3, 210x10, 6 lat pull: 135x5, 180x3, 225x2x10 db front raise: 35x3x12 db lateral raise: 30x3x10 db rear flye: 25x2x15 db front raise: 35x2x12 db lateral raise: 30x3x10 db rear flye: 25x2x15 barbell curl: barx45 starting to diet down for a show 17 weeks away (nov 16 NPC hosted by Bev Francis' gym in Long Island). although there's a good chance I might do one 15 weeks away (New England championships in Baaaahstan), or both. not sure yet. probably physique. maybe bb depending on where I weigh in.. |
#28
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![]() 7/19/13
Delts & Arms DB bench: 20x20, 35x10, 50x5, 65x5, 80x5, 95x10, 2x9, 8 hs lateral: 20x10, 40x5, 60x5, 80x3x6 lying tri ext: ez bar+30x5, +70x3x10 db curl: 35x5, 55x3x10 hs lateral: 80x3x6 lying tri: ez bar+70x3x10 db curl: 55x3x10 rear delt row: 45x10, 80x4x12 front delt raise: 35x2x12 side delt raise: 30x2x10 rear delt raise: 30x2x10 front delt raise: 35x2x12 side delt raise: 30x2x10 rear delt raise: 30x2x10 couple days into diet, so far so good. my elbows are absolutely killing me from the upper body volume. considering adding some nandrolone for teh joints. |
#29
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![]() Deca is not paleo, the evidence tells that only Boldenone is paleo approved and was used by cavemen.
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#30
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![]() Maybe do a pushdown variation instead of the tri ext if your elbows are hurting. Of course, it could simply be a case of too much stress in general. You can also use a revolving handle (in a cable cross machine) on all the bicep/tricep/side-rear delt training and see if that helps. Plus include some reverse forearm work, can be good if you have forearm-elbow pain. Finger extensions in sand/clay or using a rubber band can help too.
Last edited by mrlakramondas : 07-20-2013 at 10:10 AM. |
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