BACK
T-bar rows
320 X 6
295 X 6
270 X 6
giant drop set from
330 down to 45
Bent over rows under hand
135 X 20
225 X 8
275 X 6
295 X 6
225 X 18
Pull ups Hammer grip
BW X 6
BW X 6
BW X 5
Seated rows
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Thread: Polishedball's Journey
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04-01-2012, 04:58 PM #151
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04-01-2012, 07:39 PM #152
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04-02-2012, 05:35 PM #153
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04-03-2012, 04:30 PM #154
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04-03-2012, 04:45 PM #155
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04-04-2012, 02:49 PM #156
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04-05-2012, 04:03 PM #157
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04-06-2012, 06:10 AM #158
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04-07-2012, 09:24 AM #159
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04-08-2012, 03:47 PM #160
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04-09-2012, 06:25 PM #161
Smith machine ohp seated front
95 x 10
135 x 6
185 x 6
225 x 6
275 x 3
225 x 6
225 x 5
Machine press hammer grip
Stack x 10 x 3 PR
Calve sled
490 x 50
580 x 50
670 x 28
760 x 11
Then drop set down to 290 about 10 reps at each weight
Tri
Hammer press downs
92!x8
72 x 8
Few more sets then with rope
Dips
BW x 30
X 24
X 18
Usually do dips weight heavy first changed it up to last exercise high reps
Strength has been through the roof eating at 500 over maint trying to heal up a back muscle
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04-10-2012, 05:22 PM #162
Back, still super sore cough sneeze brings me to my knees. COuldn;t do pull ups or and pulling down from overhead.
Bent over rows underhand
bar X 12
135 X 10
225 X 8
275 X 8
315 X 4 (stopped as i felt it)
225 X 5
T-bar machine
90 X 12
135 X 10
180 X 6
180 X 6
90 X 10
90 X 15
Machine seated row, wide overhand grip
3 sets
Machine seated row narrow v bar grip
Went up to 264 on the stack, few plates left till I can pin it
All in all pretty happy with the back work considering the pain I experience in some movements (avoided them best i could)
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04-10-2012, 06:03 PM #163
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04-11-2012, 06:55 PM #164
It happened the day I added pull ups back to my routine, I did all 3 grips wide, chin, neutral for 3 sets of 6. Things felt OK, but it was a struggle. Later that night I reach into the back seat of my vehicle while seated in the front. Something pulled in the lower lat in the back near the rib cage. Brought instant pain finally was able to massage it to a dull odd feeling, but the first time I sneezed I was dropped to my knees in pain.
I was able to do some row and pulling work, just nothing overhead. Hopefully this will heel up soon, as I want to feed extra to help it along, but have decided to get back on the cut ASAP then chase the 4 plates in the fall.
I am only looking at dropping another 7~12 pounds so no shredded, just decent look esp for me.My journal, not detailed, but heck I never keep track of much anyhow. http://forum.bodybuilding.com/showthread.php?t=121196291&p=863931421#post863931421
leader in trailing technology
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04-12-2012, 10:50 AM #165
bi's / traps
EZ bar curls
110 X 6 X 3
hammer curls
50 X 6 X 3
double Bi machine
45 X 8 X 3
Shrugs light today as didn;t want to load lower back
DB's
120 X 25 X 3
Face pulls
108 X 16 X 3My journal, not detailed, but heck I never keep track of much anyhow. http://forum.bodybuilding.com/showthread.php?t=121196291&p=863931421#post863931421
leader in trailing technology
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04-13-2012, 10:02 AM #166
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04-14-2012, 06:49 AM #167
Updated picture, for better or worse. This is about a 10# gain over my last picture, from over-feeding. I do look alot bigger.
My journal, not detailed, but heck I never keep track of much anyhow. http://forum.bodybuilding.com/showthread.php?t=121196291&p=863931421#post863931421
leader in trailing technology
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04-14-2012, 11:49 AM #168
Chest ~
135 X 12
185 X 8
225 X 4
275 X 2
315 X 1
385 X 1
395 X 1 PR (think i coulda hit 400 had i not done this) it went pretty easy
400 fail
315 X 6
315 X 6
315 X 7
DB pull overs with press after
110 X 8
120 X 7
120 X 8
Cable flys 3 positions low mid and highMy journal, not detailed, but heck I never keep track of much anyhow. http://forum.bodybuilding.com/showthread.php?t=121196291&p=863931421#post863931421
leader in trailing technology
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04-14-2012, 11:59 AM #169
Still just amazed at the strength increases, I may still hit my 4 plate lifting goal, even as I start the cut back up/.
My journal, not detailed, but heck I never keep track of much anyhow. http://forum.bodybuilding.com/showthread.php?t=121196291&p=863931421#post863931421
leader in trailing technology
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04-15-2012, 12:58 PM #170
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04-17-2012, 04:12 PM #171
seated smith OHP
95 X 12
135 X 10
185 X 8
225 X 8
225 X 7
275 X 3
hammer machine neautral grip OHP
stack X 10
stack X 10
stack X 16
JM pressses
135 X 10
185 X 8
185 X 6
135 X 16
Tri hammer press downs
one arm press down twist
dips only one set left hand went numb during so quit.
Had best pump ever in tri's will see how the feel tomorrowMy journal, not detailed, but heck I never keep track of much anyhow. http://forum.bodybuilding.com/showthread.php?t=121196291&p=863931421#post863931421
leader in trailing technology
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04-20-2012, 01:21 PM #172
Hit legs yesterday, Chest today.
Flat Bench
Bar X 12
95 X 6
135 X 8
185 X 5
225 X 4
275 X 3
315 X 2
355 X 1
405 X 1 PR
315 X 10
225 X 16
DB pull over
125 X 6
120 X 8
120 X 8
Fly's
My journal, not detailed, but heck I never keep track of much anyhow. http://forum.bodybuilding.com/showthread.php?t=121196291&p=863931421#post863931421
leader in trailing technology
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04-20-2012, 01:27 PM #173
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04-20-2012, 05:36 PM #174
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04-20-2012, 05:56 PM #175
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04-21-2012, 05:23 PM #176
Hit chest back to back days, as yesterday was a day early and had my normal lifting partner today.
Went up the weights to 405 again then
335 X 8
335 X 5
225 X 18
DB pulll overs at 90's
Then Flys.
scared to see what i feel like come monday. DOMs for me is usuaally 2 days out so thats why I think i hit today with no issues.My journal, not detailed, but heck I never keep track of much anyhow. http://forum.bodybuilding.com/showthread.php?t=121196291&p=863931421#post863931421
leader in trailing technology
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04-22-2012, 02:07 PM #177
Back
Bent over rows underhand
Bar X 12
95 X 10
135 X 10
185 X 5
225 X 8
275 X 6
315 X 6
225 X 12
275 X 6
One arm DB rows
150 X 6
150 X 6
150 X 5 (started to feel it in the lower rear lat area that I have had problems with so stopped)
Close Grip rows Machine
worked toward and upto the stack at 312
something else but don;t recall it right now.My journal, not detailed, but heck I never keep track of much anyhow. http://forum.bodybuilding.com/showthread.php?t=121196291&p=863931421#post863931421
leader in trailing technology
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04-22-2012, 03:43 PM #178
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04-22-2012, 04:14 PM #179
Thanks appreciate it, saying goes never too late hit it finally at age 40.
I need to get serious to the macro level myself, been successful just going calories, but really want to get in summer shape and keep as much strength as possible. It sure has been fun eating thoughMy journal, not detailed, but heck I never keep track of much anyhow. http://forum.bodybuilding.com/showthread.php?t=121196291&p=863931421#post863931421
leader in trailing technology
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04-22-2012, 04:16 PM #180
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