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10/3 back and hams
Today was a great day as far as the log book goes but my pump wasn't great. I have to assume it was because of my form cause everything else was in check . Did get a sick pump in my hams tho.
Dante row
80x12/10
BB row
245x13/7
Hammer hi row rest pause set
3pps x 9/5/4
Ez bar seated cable row rest pause set
160x10/5/4
Rack pull
495x6
Seated ham curl
2x muscle rounds
165x4/4/4/4/4/3
135x4/4/4/4/4/3
Attachment 75390Attachment 75391Attachment 75392Attachment 75393
for a list: [email protected]
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Dang Brother! That second pic of your back really shows the progression you have made.
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Originally Posted by
MarvelNerd
Dang Brother! That second pic of your back really shows the progression you have made.
Thank man. I appreciate that. You've always got some motivational words for me and I appreciate it
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Originally Posted by
samgraves82
Thank man. I appreciate that. You've always got some motivational words for me and I appreciate it
for a list:
[email protected]
No problem. You are an encouragement to me. You are putting in a lot of work. Work all weekend, train people, train yourself, rep some great gear, and showcase the hard work for all of us too see. Keep it up!!!
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Shoulders and tris
Well I complained about not having a great back pump yesterday but gd is my upper back sore today. Had a pretty good shoulder day today.
Smith press
195x12/9
Smith upright row
165x15/12/8
Machine laterals
100x12/15/11(had to get a feel for the machine first set)
Machine rear delts
70x12/8/8
DB tri ext ret pause set
for a list: [email protected]
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10/5 legs back.
Soni reintroduce BB squats today and they went pretty well for not squatting in probably over a year. BB squatted more than I been Smith squatting. Make that make sense. I did notice, just like before I stopped before, my lungs gave out before my legs did. I did aggravate the adductor on my warm up but fixed my foot positioning and took care of that. Only did 1 set tho just to be sure. Will add my usual 20+ rep set next time. Gotta lot better quad pump than I expected too. The 2 muscle rounds put a crazy pumpkin hamstrings as usual.
Attachment 75411Attachment 75412Attachment 75414Attachment 75413
for a list: [email protected]
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10/9 chest and bis
MAN, I had a wonderful session today. Crazy ass pumps. Decided to drop my incline DB/incline hammer workout for the one I did today. I've never given a decline press a fair shake but that's gonna change now. Smith press juts too well to just be doing it once every third week. Could say the same for my barbell presses too I suppose but I really like have the Smith press as my first heavy movement of the day sometimes and not just a supplemental movement. Anyways, the workout went like this.
25° Smith press
295x8
225x12 paused reps
Hammer decline rest pause set
3pps x 10/5/3
Hi pulley fly(usually a str8 set and a rest pause set but had to share so just did 3 str8 sets)
50x15/8
40x14
Cable preacher curl
60x20
70x12/8/6/5 rest pause 2 narrow & 2 wide grip
Incline hammer curl
20x14/14
My fuckin biceps are trash!!!
Sick chest pump tho
Attachment 75453Attachment 75452Attachment 75454
for a list: [email protected]
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10/10 back and hams
I got to say this was the best and smoothest back workout I've had in ages. Unreal pump, destroyed the log book, and everything was just hitting right. Switched out 1 exercise. Subbed on the hammer machine row for the arsenal seated row. The arsenal just wasn't hitting right any more.
DB pullover
80x10
Arsenal chest supported t row
40pps x 12/6
Pullups rest pause
Bwx11/3/3
Hammer seated row rest pause set
80x9/4/3
DB RDL
120X7
Lying ham curls 2x muscle rounds
130x4/4/4/4/2
95x4/4/4/4/4/2
[ATTACH=full]107315[/ATTACH][ATTACH=full]107316[/ATTACH]
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10/11 shoulders and Tris
Sorry I got lazy yesterday and didn't post nothing. Had a gnarly pump tho. Pump was about gone hy the time I got to pix. My lady was doing a couple exercises upstairs and in rolled her ex, the one she left for me, so after a few mins he was making her uncomfortable so I had to go sit with her while she finished a couple exercises. Didn't affect my workout since I was done tho. And luckily he chose to not make a scene. If this would've happened a year and a half ago or longer shit may have went down much different. Anyways, smashed the log book in every way except for cable laterals but I sort of seen that coming since the stuff before them went extremely well. I didn't record any sets because at first there was a group of young girls working out literally right beside me during my pressing and I was trying to hurry while doing upright rows so my girl could get in and do her glute kickbacks since there was a guy on the other side of cable station.
Smith bhn press
195x12
185x8
Cable upright row
150x16/13/10
Cable lateral raise
35x12/10/9
Rev pec deck
105x21/15/8
Rope press down
50x26
Muscle round set 60x4/4/4/4/4/6
Attachment 75480Attachment 75481
for a list: [email protected]
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10/12 legs and back
It's 9:45 and I gotta be up at 3:00 so I'm gonna be fast. Killed the log book and had another great one.
Standing calves DC style set
190x12
Seated ham curl 2x muscle rounds
165x4/4/4/4/4/4 barely got the last rep
145x4/4/5/4/4/3
Pivot legs press
7pps +35lbs per side x 13
5pps +35 per side x 23
Med grip pulldowns rest pause set
160x12/7/4
Attachment 75484Attachment 75485Attachment 75486Attachment 75487Attachment 75488
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