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  1. #151
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    Quote Originally Posted by Cubs Win View Post
    I finally got to try out that Shoulders superset you do yesterday. I loved it! The gym was packed so I just had to use 40s for both the DB Press and Arnold's (with just fewer reps then), but it was a great burn!
    Nice glad you like it! Although using the same weight kind of defeats the purpose because that means you aren't failing on the presses (if you were you wouldn't be able to do the Arnolds right after). Definitely use about half or a little over for the arnolds. Although I know what you mean about crowded gym I get that all the time and end up just using whichever DBs are available.

  2. #152
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    Did Shoulders and a few sets of quads real light to see how the knee felt. It is okay still not great felt it for sure. Gonna keep on icing and stretching.

    Squats:
    5 sets of 135x5
    2 sets of 185x5

    Lunges:
    2 sets of BW+50x8

    DB Shoulder Press -> Arnolds Superset:
    60x9 -> 35x7
    60x7 -> 35x6
    60x6 -> 35x6

    Lateral DB raises:
    25x12
    25x10
    25x10
    25x8

    30 second rest on those really burned

    Shrugs:
    135x10
    225x10
    275x10
    365x6

    Shoulder Press Machine:
    5 sets last til failure to finish off the shoulders. weight is irrelevant

    Back/Bis tomorrow.

    Oh I also got an ab roller and plan on doing core stuff 3x a week moving forward. Reading up on it the past week suggested strengthening the core will help boost my DL and Squat numbers which is all I really care about. Did the ab roller on Tuesday and am still sore, it's great.

  3. #153
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    Quote Originally Posted by DLeeicious View Post
    Nice glad you like it! Although using the same weight kind of defeats the purpose because that means you aren't failing on the presses (if you were you wouldn't be able to do the Arnolds right after). Definitely use about half or a little over for the arnolds. Although I know what you mean about crowded gym I get that all the time and end up just using whichever DBs are available.
    Interesting. Yeah I just went for 10 reps/set on the DB Press, then until failing on the Arnold's, but it should be much less crowded next time I work shoulders so I'll try to do them that way and check it out.

  4. #154
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    Quote Originally Posted by Cubs Win View Post
    Interesting. Yeah I just went for 10 reps/set on the DB Press, then until failing on the Arnold's, but it should be much less crowded next time I work shoulders so I'll try to do them that way and check it out.
    I guess "defeating the purpose" was the wrong way to say it you obviously still got a nice burn. I just look at is as a combo drop set and superset you did it more like a superset probably doesn't matter. Me personally I can't do close to the weight on Arnolds as regular presses.

  5. #155
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    Did back/light bi today. Weight in at 179 this morning so down 15 pounds and set 2 PRs!

    Deadlifts: didn't even feel the knee!
    135x5
    185x5
    225x3
    275x2
    315x2 PR!
    315x1 -> was probably the longest deadlift rep in history. got stuck about 5 inches up and battled it all the way up and kept form too, felt good
    255x5

    Weighted Pullups:
    BW+30x11 PR! feel I had one more too but the db (which I hold between my thighs for these and dips) was hurting bad
    BW+30x7
    BW+30x6
    Dropped the dumbbell and got 3 reps

    BB Rows:
    135x12
    135x10
    135x10

    DB Rows: Unused hand resting on knee
    90x10
    90x10
    90x10

    Incline DB Curls:
    35x8
    35x8
    35x7

  6. #156
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    Quote Originally Posted by DLeeicious View Post
    I guess "defeating the purpose" was the wrong way to say it you obviously still got a nice burn. I just look at is as a combo drop set and superset you did it more like a superset probably doesn't matter. Me personally I can't do close to the weight on Arnolds as regular presses.
    I want to try it your way next time and we'll see which I like better. By the way, congrats on the 2 PR's! That's impressive!

  7. #157
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    Quote Originally Posted by Cubs Win View Post
    I want to try it your way next time and we'll see which I like better. By the way, congrats on the 2 PR's! That's impressive!
    thanks brother, the PR's are what keep you coming back!

  8. #158
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    Working on changing up form on bench and it's hurting my numbers a little. Never knew there was form to it just thought you laid down and pushed but watching "So you think you can bench" on youtube has changed my thoughts. I think long term it will really help by far my weakest lift by getting the form right.

    Bench Press:
    135x5x3
    185x5
    185x4
    185x3
    165x8
    135x14

    Incline DB Press:
    60x10
    60x10
    60x8

    Incline DB Flies:
    40x10
    40x10
    40x8

    Weighted Dips:
    BW+30x8
    BW+30x7
    BW+30x6
    dropped the weight got 6 more

    That was it. Gym was packed but that was my own fault forgot to set my alarm to get up early this morning.

  9. #159
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    Light legs and shoulders. Knee is okay not great.

    squats:
    135x5x5
    185x5
    185x5

    lunges
    with 25 pound db's 3 sets of 10

    calf raises
    3 sets of 16

    leg curls
    3 sets

    Shoulder press -> Arnold superset:
    60x9 -> 30x9
    60x7 -> 30x8
    60x5 -> 30x6

    Shrugs:
    135x10
    225x10
    225x10
    315x6
    315x6

    Lateral Raises -> front raises superset:
    25x10 -> 25x4
    25x10 -> 25x4
    25x10 -> 25x3

  10. #160
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    Had a ****** dead lift session because I forgot straps and also have two cuts on my hands from scrapping metal yesterday. Just couldn't get a grip on the bar. Other than that was real good.

    DL's:
    135x10
    135x10
    225x6
    275x2
    275x2
    275x2
    225x8

    Good Mornings: Adding these in to help boost my DL numbers which suck
    95x10x2
    115x8x2
    135x5

    Weighted Pull Ups:
    BW+40x7
    BW+40x7
    BW+40x6
    Dropped the weight and hopped back up for 4 more reps.

    DB Rows:
    80x6 -> couldn't do it just hurt too much to grip

    Incline DB Curls:
    30x10
    35x9
    40x6

    BB Curls:
    45x12
    65x8
    75x8
    75x8

    Cardio:
    30 minutes at a 7.5 incline at 4.0 mph. Went about 2 miles burned about 300 calories. Was pretty drenched who knew you could do that just walking but the incline really does it.

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