Yoyoman, no more.

[super_tactical]

2/20/12 - Chest day:


Incline DB Press:
45x8
75x5
75x5
75x5
75x5
75x5

Weighted dips:
90x4
70x5
70x5
70x5


Rope pull downs:
130x9
130x8
130x8
100x10


Bicep BB Curls:
95x8
95x5

Bicep DB Curls:
35x7
35x5

[super_tactical]

2/25/12 - Legs:

Front squat:
135x5
175x5
175x5
175x5
175x5
170x5


Standing calf raises:
230x5
230x5
180x7
180x6



Seated calf raise:
135x4
90x8
90x8
90x8

Tri *push downs
100x15
100x12
100x12
100x10

DB Shoulder Press
55x7
55x4
DB Lat raises
15x10

[super_tactical]

2/28/12 -*Chest day:


Incline DB Press:
55x8
80x5
80x4
75x4
75x3


Weighted dips:
90x3
70x7
70x4
45x7
45x6


Rope pull downs:
115x8
115x7
115x7
115x7

[super_tactical]

3/4/12 - Back:

Mixed it up today and did all lifts with very short rest periods. Ie: Got to the gym right before closing.


Deadlift:
225x6
315x2
275x4
275x2


Pullups:
6
6
8


Chins:
8
8
8
6

DB Shrugs:
70x12
70x12
100x5
70x6

[super_tactical]

3/6/12 - Chest:



Incline DB Press:
60x6
80x5
80x5
80x5
80x5
80x3


Weighted dips:
45x6
45x8
45x8


Rope pull downs:
120x8
100x8
80x9

[angryguywalking]

Good luck with your progress brah!

[super_tactical]

Good luck with your progress brah!

Thanks bro! Slow but steady now.

[TadPole15]

Keep at it Supa_tact!

Ps i love you

[super_tactical]

Keep at it Supa_tact!

Ps i love you

Haha. Thanks. Today's back workout, in honor of Pole...


3/10/12 - Back day:


Pullups:
BWx7
25#x6
25#x5
25#x5
25#x5
25#x5


BW Chins:
7
7
5
5


DB Shrugs:
100x9
100x9
100x7
70x10
65x10


DB Shoulder Press:
65x5
65x5
65x4


Bent over BB rows:
135x5

[blkbelt42]

what up!?!

[super_tactical]

what up!?!

Please feel free and donate some lift numbers in this thread. lol

[blkbelt42]

Please feel free and donate some lift numbers in this thread. lol

my pecs are sore!!!!!!

[super_tactical]

my pecs are sore!!!!!!

I need to go lift today...I've been launching a new program at work, 12hr days...



/excuses.

[blkbelt42]

I need to go lift today...I've been launching a new program at work, 12hr days...



/excuses.

long days man, I'm by the time you get home you're wiped.

that's why I do morning lifts, I'd never keep up if it was after work.

[super_tactical]

long days man, I'm by the time you get home you're wiped.

that's why I do morning lifts, I'd never keep up if it was after work.

I may look into that...by the time I get home I start falling asleep as soon as I sit down!

[blkbelt42]

I may look into that...by the time I get home I start falling asleep as soon as I sit down!

same here and with only 2-5 hrs of sleep a night it comes on quick sometimes

[super_tactical]

same here and with only 2-5 hrs of sleep a night it comes on quick sometimes

5-6hrs per night here...can't imagine less...

You're a sav

[super_tactical]

3/18/12 - Chest and Back:


Alright Ken, you inspired me to try the smaller rest periods between sets. I'm amazed how much harder it is to put up the same weight. Rough lifting session. Such a huge pump though!



DB Incline Bench:

45x10
55x12
55x12
55x11


BW Pullups:
9
8
7


BW Chinups:
7
10
10
10


Upright Rows:
135x8
135x8
135x8


BW Dips:
10
10
12


Rope tri pull downs:

70x13
70x10
130x12


DB Butterfly Press:
35x10
35x8

[blkbelt42]

where is the fukin BB benching!!!!!!!!!

[super_tactical]

where is the fukin BB benching!!!!!!!!!

[IMG]http://i362.photobucket.com/albums/oo67/Trevorsbucket_2006_2008/Trevors%20Photo%20Gallery/Trevors%20animated%20photos/TrevorScream.gif[/MG]

I haven't done BB in months due to not having a spotter and doing 5x5. I got stuck under the bar once doing this and wasn't a happy camper. Now that I'm increasing reps, I think I'll pick the BB back up. Time to do the man lifts?

[gentao]

I haven't done BB in months due to not having a spotter and doing 5x5. I got stuck under the bar once doing this and wasn't a happy camper. Now that I'm increasing reps, I think I'll pick the BB back up. Time to do the man lifts?

you try the smith machine for benching?

[super_tactical]

you try the smith machine for benching?

I tried it once but it seamed to take a lot of the stabilizer muscles out of the equation. I just need to find myself a good spotter. Maybe train the wife. lol

[blkbelt42]

I haven't done BB in months due to not having a spotter and doing 5x5. I got stuck under the bar once doing this and wasn't a happy camper. Now that I'm increasing reps, I think I'll pick the BB back up. Time to do the man lifts?

wtf is a spotter? it's just me and the cat here every morning.

[super_tactical]

wtf is a spotter? it's just me and the cat here every morning.

Last time I didn't have a spotter I tried for that 'one more rep' on the last set. Couldn't get it all the way up and it slowly came down to my chest. Had to yell for someone to help out, huge embarrassment.

Be careful man...or train your cat to spot.

[blkbelt42]

not good bro.

that's why I bought a power rack when I started out 4 years ago. I knew it'd be
only me and the cat in there at 5 am.

[super_tactical]

not good bro.

that's why I bought a power rack when I started out 4 years ago. I knew it'd be
only me and the cat in there at 5 am.

Good idea. Looking into buying a new house, may just have to splurge on one of these. Great compromise between the bench and the Smith Machine.

[blkbelt42]

Good idea. Looking into buying a new house, may just have to splurge on one of these. Great compromise between the bench and the Smith Machine.

??? No machine to it, it just has spotter pins so you don't kill yourself.


mine.........

[super_tactical]

??? No machine to it, it just has spotter pins so you don't kill yourself.


mine.........

[img]http://www.powercagereviews.com/wp-content/uploads/2010/01/power-cage-review-Powertec-P-PR-Power-Rack.jpg[/mg]

Loving that...srsly Nice pullup grips as well.

[blkbelt42]

Loving that...srsly Nice pullup grips as well.

yeah, the things a beast, nice for hangin from too, great stretch. I also have inversion
boots that I hook to the pullup bars as well to hang. (no batman)

[mm55]

Nice work in here brah, your lifts have gone up nicely.

I too am a home gym warrior, I bench in a power rack like that fat boy above ^^^


:}