Type: Posts; User: BergMuscle
Great lifts, great food. ;)
I've been working with controlled negatives for a big part of the summer. Really happy with them. Hope they're working for you.
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...
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
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
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...
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 ...
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
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
I always like how close your deload poundages are to my working poundages. :p
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
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
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
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
Bradford Press sounds brutal. Good work this week.
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
Solid work, Bill. Those added reps will probably show up when you're least expecting them to. Way to keep killin' it.
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
Leg Day 8-10-8 Warm Ups 20 BW Squats - 2 sets Single Leg Curl/BB Hack Squats 30/170 30/170 30/170
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