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Leg ext 100 x 10 110 x 10 120 x 9
Leg curl 90 x 15 100 x 12 110 x
Sldl 115 x 12 135 x 8 155 x 10 (nice ass walked in front and pumped out some more)
Squats close stance atg 135 x 20 x 15
Calfs
Hypers
Cardio
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HS incline press 115 ea side x 11 140x 7 165 x 5 drop set 2 plates 1 plate
Machine flys 110 x 12 130 x 8 140 x 8
Cable fly super set low cable press 3 x failure
Gironda dips x 5 x 5 x 5
Seated bent laterals 40 x 8 45 x 7 45 x 6
Tricep push downs 110x 6 110 x 6 115 x 5.5
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Neutral grip lat pulls 100 x 20 121 x 12 165 x 10
DB row 65 x 12 75 x 12 85 x 8
Wide neutral grip seated row 110 x 12 143 x 9 165 x 5
Single arm cable row drop set 3 x
Seated high row (traps) 77 x 10 88 x 10 99 1
X 10
Reverse flys 80 x 10 x3
Incline curl 20 x 10 x 3
Cable hammers 27 x 6 x 5 x 5
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Keep at it homie!!
I might have said this before, our training regimens are very similar.
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Originally Posted by
Devil1
Keep at it homie!!
I might have said this before, our training regimens are very similar.
I’m liking this push/pull/legs/off combo I’m doing. I started breaking back up into back width and thickness days. What’s your go to back exercises? I’m trying to branch out.
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Originally Posted by
Sourpower
I’m liking this push/pull/legs/off combo I’m doing. I started breaking back up into back width and thickness days. What’s your go to back exercises? I’m trying to branch out.
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One hand cable rows
2-3 sets (70/20 reps, 80/15 reps, 90/12 reps)
super sets with cable pullovers
underhand lat pulls (shoulder width)
2 sets (100/20 reps, 120/15 reps)
super set with neutral grip pull ups
single hand lat pulls
2 sets, light weight to failure, really pull into my obliques
Bent over barbell rows
2 sets 8-10 reps
neutral grip pull ups
2 sets to failure
super set with cable crunches, full extension, pull into my lats then crunch.
Something like that would be a normal day. I’ll through some other light weight pulls in to keep moving. I like high intensity, light weight, non stop movement.
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Originally Posted by
Devil1
One hand cable rows
2-3 sets (70/20 reps, 80/15 reps, 90/12 reps)
super sets with cable pullovers
underhand lat pulls (shoulder width)
2 sets (100/20 reps, 120/15 reps)
super set with neutral grip pull ups
single hand lat pulls
2 sets, light weight to failure, really pull into my obliques
Bent over barbell rows
2 sets 8-10 reps
neutral grip pull ups
2 sets to failure
super set with cable crunches, full extension, pull into my lats then crunch.
Something like that would be a normal day. I’ll through some other light weight pulls in to keep moving. I like high intensity, light weight, non stop movement.
Iol that’s awesome it’s like a carbon copy of how I was training up until a few months ago. I finally gave in and started putting more rest between sets. Pretty much my whole life it was less than 30 seconds between sets. No matter how heavy or taxing.
This go around I’ve slowed things down. It’s been really hard to match the intensity of the low rest workouts so it’s been a learning process.
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Leg ext 120 x 12 130 x 10 140 x 8.5
Squat warmups. Lots. hold at bottom slow tempo 135 205 working set 225 x 8 135 atg widowmaker
Leg press 360 x 11 450 x 8
Abductor 3 x failure 180
Cardio
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HS incline 125 ea x 12 145 x 8 170 x 4 .5 drop set - 3 2 1 plates
Gironda dips 9 x 9 x8
Machine flys 130 x 8 140 x 8 150 x 7
Low smith inc narrow grip 160 x 10 180 x 8 x 6
Cable lat raises 22 x 8 22 x 8
Tricep pushdown 110 x 6 121 x 3
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Neutral grip lat pull 121 x 15 165 x 10 187 x 9
Leverage high row 2 plates x 8 110 x 5.5
Db row 75 x 13 85 x 10 90 x 7
Single arm row drop set 110-55
Neutral high row 99 x 10 110 x 19 121 x 8
Reverse shrugs 88 x 15 99 x 13 121 x 15
Metzner curl downs 187 x 13 rest pause 3
Superset
Hammer cables 27 x 5 rp 3 rp static hold/negative
Ran out of time and switched to an HIT/dc rule for biceps. Might have to switch over again for a bit - lot of fun
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