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  • Page 2 of 2 FirstFirst 12
    Results 11 to 15 of 15

    Thread: Road to redemption 3.0

    1. #11
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    4. #12
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      9/19 chest/bis
      Today was a great session. My pecs were smoked after 1st set of DB presses. I've gotta great mind/muscle connection right now and growing like a weed. At heaviest was 205 this week.

      35į Smith incline
      275x11 and 8
      225x10

      Flat DB press
      100sx12 and 8

      Pec deck
      105x12
      90x10 and 12(just pumped a few out at end)

      Hammer incline
      1 plate x 20 and 12

      DB curls
      25x12 and 15(11 +4 cheat reps)
      Cable ez bar curl
      130x15

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    7. #13
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      9/20 back/hams
      Today was kick ass!! Not my best deadlifting but fuckin A close. I expect to hit the same reps/weight next week when pulling conventional. You'll see I rotate conventional, rack pulls, sumo deads and repeat. For now anyways. BTW, where the hell is @maxmuscle1 ? I'm downright butt hurt he ain't been in here yet!!! Anywho,

      Sumo deads(cheat deads &#128514
      495x6 (just didn't have another set in me this week. Face literally swelled up and bloodshot eyes for 5 mins after)

      1 arm DB rows(tried feet together 1st set. Didn't like as much so went back to staggered stance)
      100x12/12/8

      Close grip pulldowns
      120x9
      100x12
      100x12(this was my "get ugly set" little bit of body English)

      Seated cable row
      120x12/11.5
      120x18 (get ugly set)

      Hi & wide leg press (very slow reps focusing on hams)
      2ppsX30

      RDL(using the t-row bar)
      1 plate X 20/15 (slow and ham focused)

      Standing calves
      130x19/13

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    10. #14
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      9/21 shoulders/Tris
      Another kick ass day. I'll get right to it

      Seated DB press
      80x13/11

      DB upright rows
      55sX12/12/11 +4 cheat reps

      DB laterals
      30x20/12
      25x14/11+9

      Super set with
      DB rev laterals
      20x12/9
      15x10/9 +5

      BB shrugs
      Bar in front
      135x20
      185x18
      Bar in back
      185x21/16

      Lying DB ext
      30x31/19

      V-bar pressdown
      90x11
      70x12

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    13. #15
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      9/22 legs
      Gnarly @$$ hacks and the leg presses were nice too. On the leg extensions and ham curls I did 12 reps per plate up to 105x12 on each so I was nice and warm and pumped up before touching hack squat.
      Leg ext 105x12
      Ham curls 105x12

      Hack squat
      4pps +35# X 7 reps
      3pps +35# X 8 reps

      Pivot leg press
      7pps +35# X 10 and 9
      6pps +35# X 10

      Glute/ham ext on GHR
      40x11/11/11(don't ask me how reps stayed same)

      Bulgarian split squats (these FN hurt so bad today)
      BWx12/12/12

      Seated calves
      95x14/12/10

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