Looks good bro keep it up excited to see you going for your goals.
Looks good bro keep it up excited to see you going for your goals.
Sponsored Links |
arms, with an emphasis on bi's.
Giant Set:
BB Curls x CG Easy Curls x Cable Hammers x Spider Curls:
85 x 12 65 x 12 32.5 x 12 20 x 12
95 x 12 65 x 12 45 x 10 22.5 x 10
105 x 8 75 x 10 45 x 12 30 x 6 & 20 x 5
105 x 10 75 x 12 52.5 x 9 30 x 4 & 20 x 6
Preachers:
60 x 12
70 x 12
80 x 12
80 x 10
Single Cable Curls:
30 x 12
35 x 12
40 x 12
45 x 12
BB Skulls:
65 x 12
85 x 12
95 x 12
105 x 12
115 x 8
Rope Pull Downs x Dips:
32.5 x 12
37 x 12 BW x 12
32.5 x 12 BW x 10
32.5 x 10
Cable Kick Backs:
12.5 x 12
12.5 x 12
12.5 x 12
12.5 x 12
Completion Time: Just under 1 hour and 30 minutes. Next time I hit arms the emphasis will be on tri's.
Very good keep it up.
Shoulders & I guess Calves too sure why not:
Giant Set:
Smith Machine Military Press x Seated Side Delts x Bent Over Rear Delts x Arnolds:
135 x 12, 25 x 10, 25 x 12, 30 x 12
175 x 8, 20 x 12, 25 x 12, 45 x 12
155 x 9, 20 x 11, 25 x 12, 50 x 10
155 x 11, 20 x 12, 25 x 11, 50 x 8
Standing Cable Rear Delts:
12.5 x 12
17.5 x 12
22.5 x 11
22.5 x 11
Standing Calf Raises, Heels In:
90 x 20
90 x 20
90 x 20
90 x 20
90 x 20
90 x 20
Completion Time: 45 minutes
Good job bro.
damn, this week has been interesting. wed and thurs threw me for a loop i ended up being too tired to lift, so friday i had to get back in even though i was still feeling out of it.
Back & Traps
Pull Ups:
body weight x 10
body weight x 9
body weight x 11
BB Row Over Hand Grip [45 degree bend]:
135 x 10
185 x 10
195 x 10
205 x 10
Smith Bent Over Rows Wide Under Hand Grip:
135 x 10
135 x 10
155 x 10
175 x 10
Seated Row:
180 x 10
180 x 10
180 x 9
180 x 10
Lat Pull Downs [Wide - D Handles]:
60 x 10
70 x 10
80 x 10
80 x 12
Seated DB Shrugs:
50 x 12
50 x 12
50 x 12
50 x 12
50 x 12
50 x 12
Cable Upright Rows:
60 x 10
70 x 10
80 x 10
90 x 10
Completion Time: 50 minutes. Tonight I went slow, focusing on the squeeze. Im just getting back into traps and believe i was lifting too heavy before. So after several months im bringing them back in again focusing mainly on getting that squeeze. 1st time, in I dont know how long, I actually felt my traps burn.
Well everyone needs a rest sometimes, if you don't feel like its going to benefit you, you might be better off resting, good job at this workout though.
Chest & Calfs:
Man, im still out of it. Decided to hit chest being that its my least favorite. took a 20 minute power nap, and headed into the gym. was drinkin coffee as a preworkout up until today i use super pump 250, and felt pretty good.
BB Incline:
135 x 10
185 x 10
205 x 8
225 x 7
BB Flat:
185 x 8
205 x 8
225 x 7
Plate Loading Incline Machine:
140 x 10
160 x 10
180 x 10
200 x 10
Cable Seated Fly's:
160 x 10
180 x 10
200 x 8
200 x 8
Standing Calve Raises:
90 x 20
115 x 20
115 x 20
115 x 20
115 x 20
Seated Calve Raises [Heels In]:
45 x 20
45 x 20
45 x 20
45 x 20
Completion Time: 50 minutes, went a little slow on the compound exercises. been about 2 weeks sense i hit chest last so im surprised i was able to get 225 up on incline. trying to develope more upper chest, also working on the middle.
Last edited by sensitivenips; 02-01-2012 at 04:36 AM.
Arms
Emphasis on tris.
Wide Grip BB Skulls:
75 x 12
95 x 10
115 x 10
115 x 7
Plate Loaded Push Downs:
180 x 10
230 x 10
270 x 10
320 x 8
Smith Machine Close Grip Bench:
135 x 12
165 x 10
185 x 9
185 x 11
Overhead DB Ext:
80 x 12
90 x 10
100 x 8
100 x 8
Lying Single DB Ext:
15 x 10
20 x 10
25 x 10
30 x 8
Rope Push Downs:
27.5 x 10
32.5 x 10
37.5 x 10
37.5 x 10
Single Over Hand Grip Cable Push Downs:
25 x 10
30 x 10
35 x 10
Plate Loaded Machine Preachures:
60 x 12
70 x 10
90 x 10
90 x 9
Spider Curls:
25 x 10
30 x 8
30 x 9
30 x 10
Over Head Cable Curlz:
40 x 10
50 x 10
60 x 8
70 x 4 & 40 x 10
Completion Time: 1 hour and 15 min. Both bis and tris were pumped up really good, felt hard.
Last edited by sensitivenips; 02-01-2012 at 04:34 AM.
Very good keep it up.
Posting Permissions
Reply With Quote
Bookmarks