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  1. #46
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    Jul 2008
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    Did Back/Bi's yesterday. Gonna do shoulders tomorrow and then start with my deload for a week.

    Warmup:10 minutes on the bike.

    Pullups wide pronated:
    BW+20 x 7,5,5

    Deadlifts:
    135x10x2
    185x8
    235x5x3

    Bent over BB Rows:
    135x12
    155x10
    175x6
    175x4
    135x8 drop set

    Bent over DB Rows:
    60x10
    75x10x3

    Barbell Curls:
    65x8
    85x9
    85x7
    85x6
    65x6 drop set

    Cable Curls one arm:
    50x12
    60x9
    60x8

  2. #47
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    Jul 2008
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    Forgot to update. Did shoulders. Not the best workout weight wise but I did significantly shorten time between sets (something I'm going to focus on) and got a great burn honestly the best shoulder workout I can remember, feels good.

    Shoulder Press DBs:
    45x12
    60x8
    60x7
    60x7

    Military Press Machine:
    135x12
    150x10
    165x9

    Upright Rows:
    45x12
    95x10
    95x9
    95x8

    Shrugs BB:
    135x20
    225x16
    225x14
    275x12x2

    Side DB Raises:
    25x10x2
    25x9

    DB Shrugs:
    90x10x3

    Starting my deload week tomorrow. Going to be doing 60% ish of weight with the same amount of reps for my normal routine. For BW exercises I'll do 50% of the reps.

  3. #48
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    Jul 2008
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    First Deload workout was quads and calves.

    Again, 50-60% of normal weight with same amount of reps or for BW exercises half the normal reps. Goal is to really stretch and focus on form.

    Warmup:5 minutes on treadmill at 6.5

    Squats:
    95x10
    135x5x5

    Leg Extensions:
    60x10x3
    90x10x2

    Calf Raises:
    6 plates x 12 reps x 3 sets

    That's it.

  4. #49
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    Jul 2008
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    Did my second and third deload workout. About 50% of weight or with BW exercises about 50% of normal reps. Left the gym with tons in the tank. Just focused on form and really stretching on all movements.

    Chest/Tri's (Friday):

    DB Bench Press:
    45x12x3

    Incline DB Press:
    35x12x3

    Decline BB Press:
    85x12x3

    Cable Crossovers:
    30x12x3

    Dips:
    BWx10
    BWx8
    BWx6

    Chair Dips:
    3x10

    Today:

    Warmup: 10 minutes at 4.5 on treadmill

    Wide Pronated Pull Ups:
    BWx6,5,4

    Regular supinated grip:
    BWx6,5,4

    DL's:
    135x5x5

    Barbell Rows:
    135x6,5,4

    Close Hammer Grip Pull Ups:
    BWx6,5,4

    Barbell Curls:
    45x12x3

  5. #50
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    Jul 2008
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    Last deload workout today was shoulders. Real quick, I played basketball for two hours prior so I was dead tired.

    Again, about 50% of weight same reps as normal.

    DB shoulder presses:
    35x12x3

    Upright BB Rows:
    45x12x3

    BB Shrugs:
    135x12x3

    That's all.

  6. #51
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    Jul 2008
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    Definitely feeling real motivated right now. The deload week really had me itching to lift heavier and really has got my mind right. Gonna destroy in the gym this week, expecting a lot of PRs.

    Weighed in at 191 yesterday. Going to try and hover around 190 for the next 1-2 months before starting a slow 10 pound cut or so. Hopefully I added some LBM!

    Gonna tweak a few parts of my routine. Moving exercises around and adding/subtracting exercises. But gonna keep the same split for now.

    Oh and since I feel in awful shape running around the basketball court I am going to add in a bunch of cardio to work my way back. I have a month off before starting 2 basketball leagues and I want to be in better shape by then.

  7. #52
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    Jul 2008
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    Did quads/calves yesterday.

    Warmup: 10 minutes on stationary bike

    BB Squats:
    135x10
    185x6x2
    225x5x2
    225x3
    225x2
    245x1
    265x1

    Very happy - all reps form was tight, went ATG on all reps. Going to hit 300 next week, book it.

    Lunges: My nemesis - I hate these
    with 35 pound DB's in each hand did 3 sets of 8 reps

    Leg Extensions:
    120x12
    140x10
    170x8
    170x6

    Calves:
    Weight is pretty irrelevant I've found. I just use the squat machine and do 3 sets of 12 slow reps. I've found I get the same burn almost no matter what the weight.

    Notes: My knee still hurts but it's just a discomfort and I am just going to work through it and it probably won't ever go away, oh well. Very happy with my squats I think I can hit 315 (3 pps) with in a few months ATG. My previous record was 275 with bad form and not all the way down so real happy with my progress.

  8. #53
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    Jul 2008
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    Chest/Tris. Changed up the order a little moving incline DB presses to first which obv bumped them up but lowered the flat numbers. I like this way better I think.

    Incline DB Press:
    50x10x2
    65x10
    70x8
    70x7
    70x7

    Flat DB Press:
    70x8
    70x7
    70x7
    50x6 drop set

    Decline BB Press:
    135x10
    135x10
    135x9

    Cable Crossovers:
    60x10
    60x8
    60x6
    45x6 drop set

    Dips:
    BW+20x11
    BW+20x9
    BW+20x8
    BWx4 drop set

    V Grip Tri Pushdowns:
    130x15
    160x10
    160x8

    Incline Pushups -> Chair Dips Superset:
    14-> 8
    12-> 6

    I like the weighted dips definitely gonna keep those and add a little as time goes on.

  9. #54
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    Jul 2008
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    Been lazy updating but not lazy going to the gym. Got back/bi's tonight will start posting all workouts again now that most of my busy time is over.

  10. #55
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    Jul 2008
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    Did back/bi's tonight. Was a decent workout but fell short of my DL PR attempt Will get it next time!

    Warmup: Biked a mile.

    Supinated regular grip Pull Ups:
    BW+25x9
    BW+25x7
    BW+25x5

    Pronated wide grip Pull Ups:
    BWx10
    BWx6
    BWx5

    Dead Lifts:
    135x6x2
    185x6
    235x3x2
    235x2
    255x1
    275x1 form was pretty tight got it videoed will upload later if I remember
    305x0 (PR is 295)

    Bent over BB Rows:
    135x10
    155x8x2
    175x5 -> 175x6 partial deadlift superset

    Hyperextensions:
    Holding 25 pound weight 3 sets of 10

    BB Curls:
    45x10
    85x10
    85x8
    85x6

    Single arm cable curls:
    50x10
    50x8
    50x7

    Close hammer grip pull ups:
    1 set til failure got 7 reps

  11. #56
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    Jul 2008
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    No work tomorrow got in a late night lift, was amazing like 5 people in the gym love it! Did shoulders.

    Standing BB OHP:
    45x12
    95x12
    115x8
    115x7
    115x6
    95x5 drop set

    Upright BB Rows:
    95x10
    95x8
    95x8

    ^^^ hate these, feel like I can't progress at them.

    BB Shrugs:
    225x12
    275x10x2
    225x8

    Lateral DB Raises:
    25x12
    30x9
    30x8x2

    Arnold Presses:
    35x12
    35x10x2
    35x8

    DB Shrugs:
    100x10
    100x8x2

    Then ran a mile. Gonna do some more cardio, I'm in awful shape.

  12. #57
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    Jul 2008
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    Did Quads/Calves today. Pretty good workout although my knee is still hurting.

    Warm up: 8 minutes on treadmill @ 6.0

    Squats:
    135x6x2 WU
    185x6 WU
    235x3
    255x1
    275x1
    285x1 - PR
    225x5 -> 135x10 drop set

    Leg Press:Replacing lunges with leg press moving forward. I just hate lunges
    3pps x 10
    4pps x 5 x 3

    Leg Extensions:
    150x12
    180x10
    210x8
    240x6

    Calf Raises:
    4pps x 12 x 3

    Then ran a mile to finish. Going to try and do a lot more cardio, I'm in bad shape right now. Starting 2 basketball leagues soon though which will help get me in better running shape.

  13. #58
    Join Date
    Jul 2008
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    Got blindsided Tuesday by the flu just came out of nowhere. I drove into work Tuesday morning after getting no sleep that night. Threw up after an hour of work. Went home and had one of the worst days ever rolling around in bed unable to sleep. Still don't feel good at all, lost about 8 pounds already (mostly water weight from sweating in bed with my fever) and am just completely drained.

    Hope I can snap out of this and get back to lifting on Monday without a ton of strength lost but this blows big time. Trying to drink as much water as I can and force down food (ate about 1500 calories total in 2 and a half days).

  14. #59
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    Jul 2008
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    Just recovering. Played basketall yesterday and felt real good to sweat everything out. New gameplan for all of 2012 I am going to just do Rippletoes. I'm convinced - no need to do any iso exercises no need to do any abs. Eat right and get as strong as possible at the important lifts. Going to do this all year and see how strong I can get. My split is going to be:

    Workout A:
    Squats 3x5
    Bench Press 3x5
    Deadlifts 1x5

    Workout B:
    Squats 3x5
    OHP 3x5
    Bent over rows 3x5 (slight tweak I think he recommends Cleans I just love BB Rows)

    Am going tonight to gauge about where I'm at with both being sick for a week and not having a clue what my 3x5 maxes are. I think I am going to start light at 185 for squats, 155 for bench, 185 for DL's, 115 for OHP and 135 for Rows. My estimated 1RM for each right now is: 305 for squats, 315 for DLs, 225 for bench, 175 for OHP and 205 for Rows. Just ball parks but I think that's starting light enough and I'll increase each workout.

    Going to maintain for a few months then cut 10 or so for summer then go from there.

  15. #60
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    Jul 2008
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    Got my first workout in. Was light weight will slowly move up. Knee is still killing me @#$@#$! oh well.

    Squats:
    135x5x2 warmup
    205x5x3

    Bench Press:
    135x4x2 warmup
    165x5x3

    Deadlifts:
    135x5x2 warmup
    205x5x1

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