Type: Posts; User: DiamondMaker
Unless they use the old-names to promote their promising unknowns.
Still grinding! Next 2-3 weeks should be when I post up some nasty shots. Legs will be really coming in then
At this rate wouldn't be surprised if old-man-anderson gets the next title shot if (when) he beats bisping. Mike will claim the "he's got that look in his eyes again," while Joe says something about...
More like 8-9.
Jan 29 - upper
bench 5x 205 for 5 reps, 3x 185 for 10 reps
Front cable raises superset with KB lateral raises (love these!)
JM press 3x 135 (these are new for me, not sure I'm going to keep them)...
Do you still deadlift?
3x close grip pull down 180 for 12-15
3x HS low row 2pps for 20 reps
3x cable curl (just to warmup)
3x preacher curl 95lb for 10-15
5x KB hammer curls
good mornings 3x 225...
Jan 25 - pull
3 sets of 505 for doubles
2 sets of 405 for 5'a
Latpull down 3x200 for 8-12
Db pull over 3x80 for 12's
Pull ups 3xbw for 12-20
Alt curl 3x 45's for 8
High lats, low traps. The lat pics are from the last few years, I think once I dial down this year things will look better since my lats are much improved.
Jan 24th push workout
Incline bench 3x 185 for 8's
Flat bench 3x 225 for 8's
OHP 3x 145 for 15's
6- way raises 3x 12.5lb for 15's
Single-arm tricep ext seated 3x 50lb for 8-12
Was super dehydrated. Thanks man!
Working on bringing up the back double bicep
Had a stomach bug last week. Back at it
highbar 2 sets of 315 for 9
RDL 3 sets of 405 for 7
rope crunch 3 sets of stack for 15
I had the same diagnosis last year. I took about 6 months off from doing any overhead pressing and barbell press. Instead I did dumbbell work for chest (since that didn't bother me) and found...
lolled hard at "You're an unclaimed, busted-down suitcase on a dusty shelf in an abandoned bus-terminal."
9am pull workout
3x bodyweight pull ups 10-15 (Warmup)
3x lat pull down dual-pully 200lb for 10-15 reps
3x rear delt db row
3x rear delt lateral raises 15's for sets of 20
Thanks for all the support!
From 2013 , going to blow this out of the water this year!
9am pull workout
3x bodyweight pull ups 10-15 (Warmup)...
1) Periodize your workout plan
2) Set goals for your periodization
3) Count macros year round (or at least calories in the offseason)
4) Don't exceed 14% body fat ever
5) Do mobility and SMR work
Still soft, good lighting, no pump
Miss 30mins, burned 376 calories (yea right hahah)