Workout bump! Leggooo!
2/12/14:
Delts and arms
1st#: Negative
2nd: Stretch pause
3rd: Moving the weight
4th: Contraction
Side DB lat raises: 1:1:1:2
3x12
3 x 20lbs
+1 set (no tempo) to failure
1x30 / 1 x 20lbs.
+ 1 set of 12-15
1x15
+25 partials from the bottom position
30 sec rest between sets
Reverse pec-dec: 1:1:1:1
3x40
2 x 125lbs
1 x 120lbs
45 sec rest
Seated DB curls: 5:2:2:2
4x6
4 x 25lbs
30-45 sec rest
Overhead pin pressdiff machine than the Smith...much more resistance) 1:1:1:1
5x5
1 x 135
4 x 155lbs
60 sec rest
Rope hammer curls: 3:1:1:2
4x8
1 x 90
3 x 105lbs
30 sec rest
V-Bar push downs: 3:1:1:2
4x8
1 x 180
3 x 195lbs
15-30 see rest
CGBP: 5:2:1:1
4x6
4 x 185lbs
60 sec rest
LISS cardio
|
-
02-12-2014, 06:28 PM #31
-
02-12-2014, 08:08 PM #32
-
-
02-12-2014, 08:32 PM #33
-
02-12-2014, 09:02 PM #34
-
02-15-2014, 05:44 PM #35
-
02-16-2014, 01:47 PM #36
Workout bump
2/16/14:
Legs LISS
Lying leg curls: 1:1:1:1
3x10
3 x 121lbs
+ 1 set of 10 forced reps
<< 1 x Failure
1x18
1 x 110lbs
3x5 sec negs
3 x 110lbs
45 sec rest between sets 1-3
Leg press: 1:1:1:1
2x25
1 x 6 plates/side
1 x 5 plates/side
1x35
1 x 4 plates/side
<<<1x15
1 x 4 plates/side
<<1 x slowest neg possible
1 x 23 seconds
60-90 seconds rest between sets 1-3
BB squats: 3:3:1:1
3x8
2 x 225
1 x 265
90 sec rest
Walking DB lunges: 1:1:1:1
4x8 (16 steps total)
4 x 30lbs
120 sec rest
LISS cardio
**my right knee began to feel a lot of pressure during the leg press...I'm starting to think it's more than just A.R.T. That may be needed.
-
-
02-17-2014, 07:37 PM #37
-
02-18-2014, 06:08 PM #38
Workout bump
2/18/14:
Delts arms LISS
1st#: Negative
2nd#: Stretch
3rd#: Moving the weight
4th#: Contraction
Side DB lat raises: 1:1:1:2
3x12
3 x 20lbs
<<+1 set to failure no tempos: 23
<< drop weight (15lbs) +1 set of 15 // followed by 25 partials from the bottom
30 sec rest between sets
Smith seated OHP: 1:1:1:1
5x5 working up in weight
1 x 135
1 x 185
1 x 205
1 x 215
1 x 205lbs
90-120 sec rest
Reverse pec-dec: 1:1:1:1
3x40
3 x 115lbs
30 sec rest
CGBP: 5:1:1:2
4x6
2 x 185
2 x 205lbs
60 sec rest
Seated DB curls: 5:2:2:2
4x6
4 x 25lbs
30 sec rest
V-Bar push downs: 3:1:1:2
3x8
1 x 180
1 x 195lbs
15 sec rest
Hammer rope curls: 3:1:1:2
2 x 120
1 x 105lbs
15 sec rest
A1: Machine bicep curls: 1:1:1:1
4x12
4 x 135lbs
A2: Push-ups: 1:1:1:1
4 x Failure
1 x 100
3 x 40-50
30 sec rest
LISS cardio
Phil also dropped in to train today
-
02-19-2014, 08:49 AM #39
-
02-19-2014, 12:36 PM #40
-
-
02-20-2014, 06:43 PM #41
-
02-21-2014, 03:08 AM #42
-
02-21-2014, 08:15 AM #43
- Join Date: Mar 2012
- Location: Covina, California, United States
- Posts: 4,787
- Rep Power: 5169
-
02-21-2014, 06:46 PM #44
Wrapping up tonight!
2/21/14:
Legs with the wife
Pre: 2 caps ASTRAVAR
1 scoop Creavar
2 scoops BCAA
Intra: 50g carbs from Glycofuse
Lying leg curls: 1:1:1:1
4x10
4 x 85kg
+10 forced reps
<<75kg
3 x 5 sec negs
45 sec rest
BB squat: 3:3:1:1
3x8
1 x 225
1 x 275
1 x 295lbs
60-90 sec rest
Hack squats: 1:1:3:2 (suppsed to be 1:1:5.2<< mid read it)
3x8
3 x 2plates/side
1x12
1 x 2 plates/side
1x15 @ 3/4 lockout
1 x 1 plate/side
45 sec rest
Walking DB lunges: 1:1:1:1
4x8 steps per leg
4 x 25lbs
60 sec rest (both her and I about puked on these
DB SLDL: 1:3:1:1
3x12
3 x 45lb
45 sec rest
Leg ext: 1:1:1:1
1x35
1 x 3 plates
<< drop
1x15
1 x 2 plates
---hold mid rep at 15th rep and have partner do an iso tension hold as hard as they can for 20 secs
-
-
02-22-2014, 07:07 AM #45
-
02-28-2014, 05:36 PM #46
-
03-06-2014, 07:36 PM #47
-
03-11-2014, 05:12 PM #48
-
-
03-11-2014, 06:34 PM #49
-
03-11-2014, 07:29 PM #50
- Join Date: Mar 2012
- Location: Covina, California, United States
- Posts: 4,787
- Rep Power: 5169
have a ups delivery notice for tomorrow from tsn
My Workout Journal >>> http://forum.bodybuilding.com/showthread.php?t=155550133
Promera Sports War Against Holiday Weight Gain Log with Qstick99
http://forum.bodybuilding.com/showthread.php?t=158660983&p=1172574373&posted=1#post1172574373
"no one conquers without a fight."
-
03-11-2014, 08:37 PM #51
-
03-12-2014, 12:46 PM #52
- Join Date: Mar 2012
- Location: Covina, California, United States
- Posts: 4,787
- Rep Power: 5169
-
-
03-14-2014, 05:04 PM #53
-
03-15-2014, 01:20 PM #54
- Join Date: Mar 2012
- Location: Covina, California, United States
- Posts: 4,787
- Rep Power: 5169
yesterday was a rest day for me. going to head out to the gym in just a little!
My Workout Journal >>> http://forum.bodybuilding.com/showthread.php?t=155550133
Promera Sports War Against Holiday Weight Gain Log with Qstick99
http://forum.bodybuilding.com/showthread.php?t=158660983&p=1172574373&posted=1#post1172574373
"no one conquers without a fight."
-
03-19-2014, 06:12 AM #55
-
03-19-2014, 03:54 PM #56
- Join Date: Mar 2012
- Location: Covina, California, United States
- Posts: 4,787
- Rep Power: 5169
-
-
03-19-2014, 04:29 PM #57
- Join Date: Sep 2013
- Location: Pennsylvania, United States
- Age: 31
- Posts: 1,114
- Rep Power: 0
I've never tried a top secret product before but I've only heard good things about their products both from members on here as well as the other gym rats at my weight room.
The reason I haven't tried any of their products is because once I find something I like I get comfortable with it and tend to stay loyal to that product.
If I tested these aminos and liked them I would very likely get them again because for one thing if everybody is right, I'll love it.
another, watermelon is my favorite fruit!!!“If something stands between you and your success – move it. Never be denied.” - Dwayne ‘The Rock’ Johnson
Vega Sport: Vanilla Protein Powder Log: http://forum.bodybuilding.com/showthread.php?t=164068821
Ronnie Cole Signature Series Log: http://forum.bodybuilding.com/showthread.php?t=161290403&p=1235285073
Full Amino Freak Review Log: http://forum.bodybuilding.com/showthread.php?t=160236881
Twitter:@JStigz
Instagran:Johnny3Stripes
-
03-21-2014, 05:34 PM #58
Workout bump
Anymore reviews up yet?
3/21/14:
Back calves traps LISS
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Deadlifts: 1:1:1:1
315 x 10 (1 set)
335 x 10 (1 set)
345 x 10 (1 set)
355 x 10 (1 set)
355 x 5 << 315 x 5 (1 set)
One arm BB row: 1:2:1:1:1
1 plate x 10 (1 set)
1 plate + 10lbs x 10 (2 sets)
Seated T-Bar rows: 1:3:3:1
1 plate + 25lbs x 5 (1 set)
1 plate + 35lbs x 5 (1 set)
2 plates x 5 (2 sets)
Superset with
Seated Wide Grip Rows: 1:1:2:1
150 x 12 (4 sets)
(45-60 second rest between sets)
Hyper extensions: 3:1:3:1
BW x 12 (4 sets)
BB shrugs: 1:3:3:1
185 x 10 (3 sets)
30 second rest
V-grip Lat Pulldowns: 1:3:3:1
135 x 10 (3 sets)
30 second rest
Standing Calve Raises: 3:1:3:1
2 plates x 5 (8 sets)
15 seconds rest
30mins LISS cardio
Bookmarks