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  1. #61
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    I'm not a fan either. That's just me though. No big deal.

  2. #62
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    Quote Originally Posted by rawz View Post
    chest

    barbell bench press
    135 x 20
    185 x 12
    225 x 5 x 2 sets
    225 x 4

    Incline barbell bench press
    185 x 6 x 3 sets
    205 x 2 ( no spotter )

    dips
    20 pounds x 7 reps, x 2 sets
    body weight only 2 sets x 10 reps

    decline barbell bench press
    135x 12 x 2 sets

    dumbbell bench press
    70 x 6 x 3 sets

    dumbbell flys
    30 x 12
    35 x 12
    40 x 12

    cable cross overs
    35 x 12 x 2 sets
    superset with
    machine incline bench press
    115 x 15 x 2 sets

    done.

    Im going to use this as my log. I feel like im making major strides, but need to document it so i can look back to be sure.

    Please make comments, and provide feedback if needed. would love to debate my routine, or here comments or suggestions.

    thanks, rawz
    Chest. Last workout for reference

    flat barbell bench press
    1 set x 135 weight x 20 reps
    1 x 225 x 8
    1 x 225 x 7
    1 x 255 x 2
    1 x 255 x 2
    1 x 225 x 5

    Incline bench press
    1 x 185 x 9
    1 x 185 x 7
    1 x 185 x 7
    1 x 185 x 6

    dips
    weighted
    2 x 30 pounds x 7
    1 x 5 pounds x 7
    unweighted
    1 x 12reps

    decline barbell bench
    2 x 135 x 14

    flat dumbbell bench press
    3 x 70 x 8

    flys (superset)
    flat dumbbell flys
    3 x 35 x 12
    superset with
    incline flys dumbbell
    3 setsx 30 weightx 8 reps

    I did probally 6-8 more sets of varies machine fly's, butter flys, etc, but i just did that till exhuastion. Im not putting all that down.

    I felt like i should have down more. Like i really did worse then last workout. But looking back, I really still improved.
    Felt kinda crappy, but that cause i ate biscuit and gravy, and suasage egg and cheese biscuit from braums before i came.

    Cant believe how much progress, how quick im improving.
    amazing.
    thank goodness for muscle memory.

  3. #63
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    Good job Rawz. Muscle memory rules aha. I hope i have it too haha.

  4. #64
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    Quote Originally Posted by BigGuy951 View Post
    Good job Rawz. Muscle memory rules aha. I hope i have it too haha.
    I think your muscle memory had a brain fart
    You Too Can Achieve This When You Visit The Fitness Forum!

  5. #65
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    Off to the gym as soon as I down this drink.... Protien, water, banana, flaxseed, and some maximize energy drink. Back day.

  6. #66
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    Back
    behind the neck pull ups
    1 x 6
    weighted
    2 x 1 with 20 pounds

    wide grip front pull ups
    2 x 1 with 20 pounds
    2 x 6 without weight

    close grip pull ups, no weight
    2 x 5


    barbell rows
    1 x 135 x 15
    1 x 185 x 12
    1 x 235 x 4
    1 x 235 x 4
    1 x 185 x 12

    Reverse grip barbell rows
    1 x 135 x 12
    1 x 185 x 6

    single arm dumbbell rows
    2 x 60 x 11

    cable rows
    3 x 175 x 12
    1 x 115 x 15

    lat pull down
    3 x 100 x 10-12

    deadlifth
    2 x 135 x 10



    done

    Lat pull down machine was being hogged. so went out of order today.

  7. #67
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    Rawz, your workout looks great, but I'm not so sure about your grammar

  8. #68
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    Quote Originally Posted by MTone8788 View Post
    Rawz, your workout looks great, but I'm not so sure about your grammar
    sometimes its just fun to get people going. Especially late at night.

  9. #69
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    Quote Originally Posted by rawz View Post
    Today was shoulders

    Seated behind the neck military press
    1 x 135 x 12
    1x 135 x 10
    1 x 135 x 8
    1 x 165 x 3

    front seated military press
    2 x 115 x 9

    Arnold press
    2 x 50 x 12

    side lateral raises, superset (standing)
    2 x 25pounds x 12reps
    with
    barbell front raises
    2 x 45 x 12

    seated side lateral raises, superset, seated
    2 x15 pounds x 12 reps
    with
    dumbbell raises
    2 x 15 pounds x 12 reps

    seated bent over delt raise
    2 x 15-25 (cant remember, either 15, 20 or 25, crap) x 12 reps

    cable internal rotation
    2 x 20 x 12 reps

    upright barbell row
    2 x 95 x 12
    1 x 45 x 16
    superset with
    reverse shruges? ( on dips, keep arms locked, and use shrugges to go up and down
    3 x 16 body weight only

    shrugges on smith machine
    4 x 225? ( 2 plates on each side of machine, not sure if bar is still 45 on smith machine) x 20 reps.

    done.

    I quoted last shoulder, to show some of the progress.

    im dominated the gym.
    Shoulders
    seated military press, barbell behind the back
    1 x 135 x 15
    1 x 135 x 12
    1 x 135 x 8
    1 x 165 x 5
    * unsuccessfully attempted 185

    seated front shoulder press barbell
    1 x 135 x 10
    1 x 135 x 6

    arnold presses
    1 x 60 x 10
    1 x 60 x 8

    standing dumbbell lateral raises
    2 x 30 x 8
    superset
    standing barbell front raises
    2 x 55 x 12

    sitting dumbbell lateral raises
    2 x 20 x 12
    superset
    cable front raises
    1x20x12
    1x30x12

    reverse flys, machine (target, rear delts)
    1 x 40 x 20
    1 x 60 x 12

    barbell upright rows
    2 x 95 x 12
    1 x 65 x 15

    barbell shrugges
    1 x 135 x 20
    2 x 225 x 12

    dumbbell shrugges
    1 x 70 x 20

    done.

    post workout shake
    protien, flaxseed, dextrose, banana, water

    thoughts? Lifts i missed, or need?

    Im a beast. look at that progress

  10. #70
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    Looks like a great shoulder work out to me, I like how you mix up the same exercise but in different positions (standing raises/sitting raises), but you obviously still need to work on your punctuation.

  11. #71
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    Quote Originally Posted by MTone8788 View Post
    Looks like a great shoulder work out to me, I like how you mix up the same exercise but in different positions (standing raises/sitting raises), but you obviously still need to work on your punctuation.
    I feel when doing the standing raises, it allows for a certain amount of cheating. ( minor, but present ) especially when the starting position is right in front of you. This allows me to use more wieght.

    And on the other front, sitting, and starting directly at your side, is a much more strict movement, and thus, must be done with smaller weight. More isolation, IMO.

    Both come together to make magic in the form of shoulder mass, and development.

  12. #72
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    Quote Originally Posted by rawz View Post
    I feel when doing the standing raises, it allows for a certain amount of cheating. ( minor, but present ) especially when the starting position is right in front of you. This allows me to use more wieght.

    And on the other front, sitting, and starting directly at your side, is a much more strict movement, and thus, must be done with smaller weight. More isolation, IMO.

    Both come together to make magic in the form of shoulder mass, and development.
    I'm going to keep that in mind on my next shoulder day, thanks for sharing

  13. #73
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    Barbell presses combined with Dumbbell presses is great in my book!
    You Too Can Achieve This When You Visit The Fitness Forum!

  14. #74
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    arms

    dumbbells curls
    30 x 16
    40 x 12
    50 x 6
    50 x 6

    incline dumbbell curls
    2 x 35 x 12

    machine preacher curls
    2 x 25 x 20

    laying down, cable reverse curls?
    1 x 40 x 12
    1 x 60 x 12

    triceps
    dumbbell kick backs
    2 x 50 x 12
    1 x 25 x 15

    standing dumbbell overhead tricep ext.
    (single arm)
    2 x 35x12
    1 x 25 x15

    skull crushers ez bar (heavy)
    2 x 125 x 6

    ez bar laying tricep ext.
    2 x 125 x 6

    skull crushers ez bar light
    2 x 75 x 15

    laying tricep ext ez bar
    2 x 75 x 15

    varies pull downs, reverse grip, reg. grip, and rope.
    6 sets, 2 per exc. 12 reps each.

    forearms
    reverse grip 21's
    2 x 45 x 21 (7-7-7)

    farmer walk 45 pounds, till exhaustion.
    done.


  15. #75
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    I love farmers walks!! Most guys in here do not do them. I preach it all the time! It's a great way to burn out those traps!

    Also, how much in between sets rest are you doing?
    You Too Can Achieve This When You Visit The Fitness Forum!

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