Legs. I plan on going for 315x12 on squats. Im taking it easy moving up since my hip surgery.
Legs. I plan on going for 315x12 on squats. Im taking it easy moving up since my hip surgery.
DC workout tomorrow for Chest, Shoulders, Tris and Back. Exactly what I do for progression depends on how I feel on my warm up sets. I'm in my fourth week of reduced carbs at about 5 pounds less bodyweight compared to when I last did these exercises in DC during mid November.
Here is where I think I want to go:
Iso Lateral Incline Press. Go from 130( plate weight only, not including the machine) to 132 1/2 for 15 rest pause reps or more
Plate Loaded Standing Shrug Machine Go from 182 1 /2 to 185 or 187 1/2 12 RP reps or more.
Smith Machine Tricep Bench Press Go from 180 to 182 1/2 or 185 12 RP reps.
Underhand Pulldowns w/close grip Go from 85 to 90 15 RP reps.
Bent BB Rows This may be dicey because I have been suffering from lower back soreness for several days after some heavy deadlifting last week. I did 190x7 the last time and I may stick with that or lower the weight and do as many reps as I can if my back doesn't feel 100%.
Tomorrow (today) is Back and Shoulders hypertrophy of PHAT. Today will be about improving reps over last week. Hit a 200lbs (not quite atq) front squat PR earlier this week.
[QUOTE=DougHolland;1018535773]How is it possible you can eat 4200 calories a day?
:D[/QUOTE]
Open mouth, insert food? :confused:
It's not rocket surgery, you know! ;)
Actually, I had a protein shake before hitting the gym a couple hours ago, and just finished a 12" three meat pizza as my PWO meal. Going to bed with a full tummy!
[QUOTE=dungeonmistress;1018534693]It'll be awhile before I see the results I'm after, but I AM seeing my body change for the better, even tho it's currently jacketed in blubber lol.[/QUOTE]
^^^^ This is where I'm at right now too. I'm not gonna start cutting until March. Tomorrow, is back and bi's. If I can deadlift what I did last week but one more rep, I'll consider it a successful day.
I'm on an A/B split, kind of Starting strengthish, a little weird.
Anyway, I'm gradually working on bench press form, so nothing to report there but strict ass form work.
Going for 90x10 incline dumbells
Deadlifts, 305x6
Pendlay Rows 175x8
I did both the deads and incline dumbell numbers three weeks ago, but last back/chest workout failed at both after a week off sick as hell. Pissed, will get them tomorrow and then move forward. Damn it.
Nice thread, I like the idea.
Tonight is leg night for me, front squat @ 225Lbs for 6 and play with the chains that the new gym has.
I'll be adding 10 lb to my deads,10lb to my leg curls/extensions/calf raises and 5lb to my OHP,Upright rows,and Front Bar Delt raises.
I'm ready.
I'm on mids this week and sleeping a lot but hopefully can get this in.
Pulling (Back/Biceps/Deadlift)
- Deadlifts (3 sets X185)
- Chins (3 sets 4x3x2)
- One-Arm Dumbbell Rows (3 sets 2 at 70 1 at 75, may try a set of 80)
- Close Grip Pulldowns (2 sets at 115)
- Barbell Curls (2 sets x95)
- Hammer Curls (1 set x35)
Shoulder day tomorrow. Just getting back into lifting after a broken wrist, so i'm looking to perfect my technique but still get a killer workout. Also looking to shorten my workout schedule, merge some of the days together or something.
[QUOTE=Smelly bull;1018461073]Chest and triceps.
Just started flat benching again so i will go 315x5x5...
Dumbbell presses probably 80 3x10
Front raises...42 x 4x8
Dips,,,BW + 90# 4 x 12
Tricep push down 140, 150, 155, 160 8 reps each
If i have time, reverse grip benching in the smith machine.,,I have been screwing around with the idea of adding these to my routine.[/QUOTE]
Done to a "T" except for the bench. My friend loaded it with 325# and I didn't check it till after the 1st set, so I continued on with it. Will go up 10# next bench day.
Getting ready for Legs. Doing Broser's Power, Rep Range , Shock training. It is rep range week.
I am hoping for a 245x10 pause squat PR. Love pause squats
570# deadlift single :D
Bugger all.
Tomorrow is a rest day.
Just finished arms though and managed to go heavier on incline curls than I've ever done before.
Continuing on with my new GVT 10x10 program. Doing arms (biceps & triceps) for the first time. Hoping not to cry like a baby like I did for the last few sets of 10x10 squats yesterday.
[QUOTE=VanHermanator;1018685493]Hoping not to cry like a baby like I did for the last few sets of 10x10 squats yesterday.[/QUOTE]
^ Those make ya dig deep :D I did 150 reps BW+20/10# squats two weeks ago just for the f'k of it. Will not do again anytime soon.
Today is arm day. That's right, I have an arm day, come at me. My goal for today is to keep all of my tendons intact and attached and maybe see if I can manage enough shoulder flexibility to do nosebreakers.
So now this thread is about Friday's workout? :D :D
[QUOTE=-=FLEX=-;1018456783]
Bump Incline Dumbbell Press working sets to the 95's (from 90's)
Bump T-Bar Row working sets to 205 lbs. (from 180 lbs.)
I shall report back tomorrow morning.[/QUOTE]
Mission Accomplished!!! :)
Last week I did a 5x5 with the 90's, this morning a 5x5 with the 95's. Vid of the first set in my journal.
On T-bar rows it seems like I've been doing 6x6 with 180 forever. Today I did 6x6 with 205. Just about killed me, but I did it.
Dentist, root canal and temporary crown on Tuesday (didn't workout after). Jaw was really sore yesterday but still managed a half a$$ workout.
It's on today after work, I'm shooting for 290x8 on my final set of flat bench. I'd like to do some rack pulls at home Friday, or I might head to the gym for legs and then do some rack pulls and back work on Saturday.
9 bw + 25 p/u
The rows? It's hard to tell for sure because I didn't vid. I think so
I really feel adding creatine (this is my 2nd week) has made a difference
Going to work hard to advance the top set of my RDL from a single to a double.
Also working to reach reps-across on Barbell Curls and Flat Presses.
Tomorrow: Back and Biceps, mostly back, been upper body only since early November.
Attempting 5x245 DL after finally getting 5x235 (I'm a wuss, I know).
The big deal comes Monday when I'm going to try to reintroduce some light squats and get back on a better program after a couple of months of ignoring legs to let an ankle heal. It is flexing OK and non-painful at body weight and using an empty bar now.
Finish 1RM testing in preparation for a year on 531 after pissing about for the last couple of months.
Doing Squat and Bench. I'm not expecting to match my previous 1RMs (140kg and 100kg) as I missed my previous ones on Deadlift (got 160kg, failed 170kg) and OHP (got 65kg, failed 70kg) on Wednesday but you never know...
I want to get my deadlift up to 200kg and my squat to 160kg. Anything else is a Brucie bonus.
fun poll! If my hip allows, I am doing day 2 of the Russian Squat Assault and I vow to lead with my traps and head instead of my butt on the ascent and not lean forward in the hole, get that ironed out before the weight gets heavier next week. I'll be preceding that with some light dynamic box squats, again to help cue me on my squat ascent, and finishing with an easy, confidence boosting single squat in wraps. If any blunders should arise in the session, the session will be followed with some very light pause squats to keep me tight and use the right things to come out of the hole.
If hip needs another day of rest, tomorrow will be bench.
[QUOTE=DSUP;1018584813]Tomorrow, is back and bi's. If I can deadlift what I did last week but one more rep, I'll consider it a successful day.[/QUOTE]
Well, not so much on the deadlift but I got an extra rep on my last set of squats. As I was coming out of the hole on that last rep I really didn't think I was gonna make it but I just kept thinking about BH's pelvis and dug in.
[QUOTE=DSUP;1018749723] I just kept thinking about BH's pelvis and dug in.[/QUOTE]
That didn't sound right.....
Today is 5/3/1 deadlift day.
Goal is to get 295 for at least 6 reps.
Warm up weight for many of you, but it's where I'm at.
[QUOTE=-=FLEX=-;1018751953]That didn't sound right.....[/QUOTE]
I know. I just like to F with BH (because he doesn't know where I am).
[QUOTE=DSUP;1018749723]Well, not so much on the deadlift but I got an extra rep on my last set of squats. As I was coming out of the hole on that last rep I really didn't think I was gonna make it but I just kept thinking about BH's pelvis and dug in.[/QUOTE]
Glad I can give someone some motivation, even it if is just to f'ck with me! :D
[QUOTE=bodyhard;1018758993]Glad I can give someone some motivation, even it if is just to f'ck with me! :D[/QUOTE]
On spread, ha ha ha ha ha ha ha!