Thread: Sensitivenips Training Journal

Keep it up!

Chest & Shoulders
Smith Incline [Shoulder Width Grip]:
155 x 10
175 x 10
205 x 10
225 x 8
Incline Machine Palms In:
180 x 10
200 x 10
220 x 8
220 x 6 & 180 x 5
Incline Cables:
50 x 12
60 x 10
60 x 10
60 x 10
Bent Over DB Rear Delts Palms In [2 second squeeze]:
15 x 12
20 x 12
25 x 10
25 x 10
25 x 10
Seated DB Side Delts [2 second squeeze]:
4 x 25 x 10
Cable Front Delts UH Grip [2 second squeeze]:
25 x 12
30 x 10
35 x 10
40 x 10
Seated Cable Rear Delts Palms Down [2 second squeeze]:
100 x 10
120 x 10
140 x 8
140 x 8
Cable Seated Side Delts [2 second squeeze]:
60 x 10
60 x 10
Completion Time: 1 hour 15 min. I focus mainly on upper chest being that its my weak point, i dont really care about chest all too much which is why i pair a secondary shoulder routine on the same day. Shoulders is my biggest weak point and have been working on them specifically for the last 2 years.

So my weight today is 229lbs. this is funny because 2 years ago when i was working with an amateur body building trainer i had set 230 lbs as my end of year goal, which i didnt even come close to. Last year i barely reach 218lbs. Now i am almost there, unfortunately i am afraid a lot of the weight is fat. we will see what i bottom out at by the end of May after cutting.

Legs
Horizontal Leg Press & Sled [Super Set]:
360 x 12
540 x 10
630 x 10 & 180 x 12
720 x 8 & 180 x 12
720 x 10 & 180 x 12
720 x 10 & 180 x 12
Cable Lying Leg Curlz:
70 x 10
90 x 10
110 x 10
120 x 8
110 x 10
Straight Leg Deads [2 second stretch]:
135 x 8
135 x 8
155 x 8
155 x 8
Standing Calf Raises [Shoulder Width Stance]:
5 x 90 x 20
Cable Calf Raises [Heels Out]:
5 x 150 x 20
Completion Time: 45 minutes

Monday
Shoulders & Calfs
Giant Set:
Smith Military Press x Palms In Shoulder Press x Side Delts x Rear Delts:
185 x 10, 180 x 10, 25 x 10, 25 x 10
205 x 8, 230 x 10, 25 x 10, 25 x 10
185 x 8, 180 x 10, 25 x 10, 25 x 10
185 x 10, 180 x 10, 25 x 10, 25 x 10
Cable Side Delts:
4 x 25 x 10
Cable Rear Delts:
12.5 x 10
3 x 17.5 x 10
Ft Close Standing Calf Raises:
5 x 90 x 20
Completion Time:1 hour 15 min.

Wednesday
Arms: Emphasis Tri's
Superset
Smith Close Grip Bench x Rope Push Downs:
185 x 12, 32.5 x 12
205 x 12, 42.5 x 12
225 x 12, 42.5 x 10
245 x 12, 42.5 x 5 & 32.5 x 8
Incline Skulls:
75 x 12
95 x 10
125 x 10
125 x 12
DB Tri Overhead Ext:
90 x 10
100 x 10
2 x 110 x 10
Reverse Grip Push Downs:
32.5 x 12
42.5 x 10
2 x 52.5 x 10
V-Bar Push Downs:
72.5 x 10
82.5 x 10
2 x 72.5 x 10
Cable Kick Backs:
3 x 17.5 x 10
EZ Bar Preachers:
75 x 10
3 x 95 x 8
Spider Curlz:
25 x 10
30 x 8
2 x 30 x 9
Cable D-Handle Curlz [curling to head]:
3 x 30 x 10
40 x 10
Completion Time: 1 hr 15 min.

Good work keep it up.

Thursday
Chest & Shoulders
DB Incline:
65 x 12
75 x 10
85 x 10
95 x 8
Incline Machine Palms In:
140 x 12
180 x 10
200 x 10
230 x 10
Seated Cable Fly's"
140 x 10
160 x 10
2 x 180 x 8
Seated 75 Degree Forward Lean Side Delts:
10 x 15
15 x 15
2 x 20 x 15
20 x 15 & 15 x 8 & 10 x 10 & 5 x 10 [10 second rest between drops]
Seated 75 Degree Forward Lean Front Delts:
4 x 20 x 15
35 Degree Incline Rear Delts:
10 x 15
12.5 x 15
17.5 x 15
20 x 15 & 17.5 x 10 & 12.5 x 8 & 10 x 10
Cable Seated Side Delts 7's:
7 x 50 x 12
Completion Time 1 hr 15 min. Today when I got to the gym I absolutely didnt want to do any chest, but being that I only hit it with 3 exercises self motivation kicked in bc I knew I would be done in no time. By the time I got to doing lateral raises for shoulders everything was good & energy was flowing, plus I was happy to be done with the chest.

Very nice.

Tuesday
Shoulders
Smith Military Press:
135 x 12
2 x 175 x 8
175 x 6 & 135 x 5
Seated Bent Over Rear Delts:
10 x 12
15 x 12
20 x 12
25 x 12
30 x 10 & 25 x 8 & 20 x 8 & 15 x 12 & 10 x 12 [10 second rest b/n drops]
Seated Cable Side Delts:
50 x 12
70 x 12
90 x 12
100 x 8
90 x 12 & 70 x 8 & 50 x 8 & 30 x 10
Palms In Shoulder Press:
140 x 10
160 x 10
180 x 10
180 x 9
Standing Cable Rear Delts:
17.5 x 10
3 x 22.5 x 10
Completion Time: 50 min. Been out of it for the last few days, so i got in on Tuesday eventhough i wasnt ready, to hit my weak point i am focusing on right now.

Good job.