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  #111  
Unread 10-29-2013, 06:00 PM
w1cked w1cked is offline
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10/29

hack: 130x5, 220x5, 310x2x10
leg curl: 30x5, 60x5, 90x5, 120x2x10
stand calf: 132.5x5, 232.5x5, 332.5x5, 432.5x6x10
4 way neck : 3rd x2 x30
ab: skip * skip
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  #112  
Unread 10-30-2013, 06:59 PM
w1cked w1cked is offline
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10/30

incline db: 15x10, 30x5, 45x5, 60x5, 75x5, 90x11, 10, 8
csr: 45x10, 90x5, 125x5, 160x2x12, x8
hs chest: 160x5, 220x11, 9
lat pull: 165x5, 225x2x10

was bursting outta my skin from pump. good session. skipped usual 3rd set on hs chest/lat pull because of that.
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  #113  
Unread 10-31-2013, 05:54 AM
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mrlakramondas mrlakramondas is offline
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I like how you have set up your training around your weak points and that you haven't limited yourself to using an orthodox training split. This is practical bodybuilding programming.
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  #114  
Unread 10-31-2013, 10:38 AM
w1cked w1cked is offline
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Quote:
Originally Posted by mrlakramondas View Post
I like how you have set up your training around your weak points and that you haven't limited yourself to using an orthodox training split. This is practical bodybuilding programming.
Thanks mrlak, finally made it a point to stop reading what others do and stick with what *I* need. Dropped lying tri exts per your suggestion, elbows a-ok
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  #115  
Unread 10-31-2013, 11:47 AM
ipax ipax is offline
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(Man, *this* is something I'd like to learn -- principles of program design.)
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Instruction does much, but encouragement does everything. -- Goethe
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  #116  
Unread 11-01-2013, 06:43 PM
w1cked w1cked is offline
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11/1

rear delt row: 25x10, 55x10, 75x5, 105x6x10
cable lateral: 10x10, 25x10, 45x6x10
seated calf: 50x10, 95x2x12, 3x10
seated cable: 90x10, 135x5x12
front delt raise: 30x10, 70x4x12
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  #117  
Unread 11-02-2013, 11:40 AM
w1cked w1cked is offline
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11/2

bb curl: 45x10, 75x10, 105x5x10
machine curl: 70x13, 10, 8
tri pushdown: 70x10, 100x5, 130x5, 160x12, 170x5x12
db hammer: 25x5, 45x5x10
tri ext: 60x3x12
machine flye: 70x10, 100x10, 130x4x12
reverse curl: 60x2x15, x10
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  #118  
Unread 11-03-2013, 09:57 AM
w1cked w1cked is offline
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11/5

hack squat: 90x5, 180x5, 270x3, 320x2x10
leg curl: 30x5, 60x5, 90x5, 120x2x12
stand calf: 140x5, 240x5, 340x5, 440x6x10
4 way neck: 3rd pin x10, 4th pin x3x15
incline situp: 70x2x15
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  #119  
Unread 11-04-2013, 07:00 PM
w1cked w1cked is offline
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11/4

incline db: 15x10, 35x5, 55x5, 80x5, 95x 10, 2x9
csr: 45x10, 90x5, 135x5, 165x3x10
hs chest: 160x5, 220x10, 9, 6
lat pull: 180x5, 220x3x10
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  #120  
Unread 11-07-2013, 12:30 PM
w1cked w1cked is offline
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skipped yesterday, had issues

11/7

cable lateral: 15x10, 25x10, 45x6x12
rear delt row: 55x10, 110x6x10
front delt raise: 30x10, 70x5x12
a) seat calf: 35x10, 70x5, 95x2x13, 3x12
b) cable row: 97.5x10, 142.5x5x10
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