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    Great lifts, great food. ;)

    Great lifts, great food. ;)
  • Thread: Purgatory

    by BergMuscle
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    I've been working with controlled negatives for a...

    I've been working with controlled negatives for a big part of the summer. Really happy with them. Hope they're working for you.
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    Torso Day 8-10-8 Antagonist Supersets Warm Up...

    Torso Day 8-10-8 Antagonist Supersets

    Warm Up
    20 Wide Grip Pull-ups +5 just 'cause I thought I could :D/20 Knuckle Push-ups/20 second plank
    15 Wide Grip Pull-ups/20 Knuckle Push-ups/20 second...
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    Leg Day 8-10-8 Antagonist Supersets Warm Ups...

    Leg Day 8-10-8 Antagonist Supersets

    Warm Ups
    20 BW Squats - 2 sets

    Single Leg Curls/BB Hack Squats
    30/175
    30/175
    30/175
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    Arm Day Grage's Arm Blast Supersets 15, 12, & 10...

    Arm Day Grage's Arm Blast Supersets
    15, 12, & 10 reps per superset

    Warm Up
    20 Chins
    15 Wide Grip Pull-ups

    Straight Bar Curls/DB Extensions
    55/30
    55/30
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    Torso Day 8-10-8 Antagonist Supersets 8 reps @...

    Torso Day 8-10-8 Antagonist Supersets
    8 reps @ 1-6 tempo - 10 reps @ "pumping" tempo (1.5 sec per rep) - 8 reps @ 1-1 tempo

    Warm Ups
    15 Wide Grip Pull-ups/20 Knuckle Push-ups/20 second plank - 2...
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    Leg Day 8-10-8 Antagonist Supersets My "pseudo...

    Leg Day 8-10-8 Antagonist Supersets

    My "pseudo warm up" was about an hour and half walk through Brookfield Zoo (totally free with my new zoo membership).

    "Real" Warm Up
    20 BW Squats - 2 sets
    ...
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    Arm Day Grage's Arm Blast Supersets 15, 12, 10...

    Arm Day Grage's Arm Blast Supersets
    15, 12, 10 reps

    Warm Up
    20 Chins +5 feeling strong
    15 Wide Grip Pull-ups

    Straight Bar Curls/DB Overhead Extensions
    55/30
    55/30
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    Torso Day Antagonist Supersets 8-10-8 Warm Up...

    Torso Day Antagonist Supersets 8-10-8

    Warm Up
    15 Wide Grip Pull-ups/20 Knuckle Push-ups/20 second plank - 2 sets

    DB Rows/Flat DB Press
    75/40
    75/40
    75/40
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    I always like how close your deload poundages are...

    I always like how close your deload poundages are to my working poundages. :p
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    Leg Day Antagonist Supersets 8-10-8 Warm Ups...

    Leg Day Antagonist Supersets 8-10-8

    Warm Ups
    20 BW Squats - 2 sets

    Single Leg Curls/BB Hack Squats
    30/175
    30/175
    30/175
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    And Today...

    Arm Day Grage's Superset Arm Blast
    3 sets per exercise pairing - 15, 12, then 10 reps

    Warm Up
    15 Chins
    15 Wide Grip Pull-ups

    Straight Bar Curls/DB Extensions
    55/30
    55/30
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    Yesterday...

    Torso Day 8-10-8

    Warm Up
    15 Pull-ups/20 Knuckle Push-ups/20 second plank - 2 sets

    DB Row/Flat DB Press
    75/40
    75/40
    75/40
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    The Past 3 Days...

    Saturday, July 22
    Torso Work 8-10-8 Antagonist Supersets

    Warm Up
    15 Wide Grip Pull-ups/20 Knuckle Push-ups/20 second plank - 2 sets

    DB Rows/Flat DB Press
    75/40
    75/40
    75/40
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    Bradford Press sounds brutal. Good work this week.

    Bradford Press sounds brutal. Good work this week.
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    Arm Day Grage's Arm Blast Supersets Warm Up...

    Arm Day Grage's Arm Blast Supersets

    Warm Up
    15 Chins
    15 Wide Grip Pull-ups

    All supersets are 15, 12, and 10 rep progression.

    Straight Bar Curls/DB Extension
    55/30
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    Solid work, Bill. Those added reps will probably...

    Solid work, Bill. Those added reps will probably show up when you're least expecting them to.
    Way to keep killin' it.
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    Tuesday's Work

    Torso Day 8-10-8 Antagonist Supersets

    Warm Up
    20 Wide Grip Pull-ups/20 knuckle push-ups/20 second plank - 2 sets

    DB Rows/Flat DB Press
    75/40
    75/40
    75/40
  • Replies
    921
    Views
    73,687

    Leg Day 8-10-8 Warm Ups 20 BW Squats - 2 sets...

    Leg Day 8-10-8

    Warm Ups
    20 BW Squats - 2 sets

    Single Leg Curl/BB Hack Squats
    30/170
    30/170
    30/170
  • Replies
    921
    Views
    73,687

    Arm Day Grage's Supersets - 15, 12, 10 reps ...

    Arm Day Grage's Supersets - 15, 12, 10 reps

    Warm Up
    15 Chins
    15 Wide Grip Pull-ups

    Straight Bar Curls/DB Extensions
    55/30
    55/30
    55/30
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