Dat Dere Barn-Door Workout!
post workout weight: 177
:/ not sure where the weight went. Wont stress about it just yet
pullups
BW x 5
BW x 5
BW x 5
25 x 5
45 x 8 drop --> BW x 4 (+3 assisted)
45 x 6 drop --> BW x 4 (+3 assisted)
45 x 4 drop --> BW x 6 (+3 assisted)
25 x 6 drop --> BW x 4 (+5 assisted)
we like to do pullups
Close Grip Lat Pulldown From knees to the ground, not in the lower body rig
120 x 20
130 x 20
160 x 15 drop --> 90 x 12
Ryan Doris grip + slow slow negatives. Light weight starts to kill
Straight Arm Pushdowns
90 x 12
100 x 12
110 x 12
Barbell Shrugs Me and my partner alternated immediately between sets. Rest time Aprox. 15 secs
10 x 10 @135
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12-20-2012, 12:44 PM #121
- Join Date: Jan 2012
- Location: East Lansing, Michigan, United States
- Age: 32
- Posts: 1,509
- Rep Power: 9196
Sorry Im late! Tuesday December 18th Workout!
NCCPT, NFPT CPT
..:::MSU MISC:::..
Stopped bulking and now has the PR's of a 12 year old girl. And not the russian kind.
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12-20-2012, 01:07 PM #122
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12-20-2012, 01:21 PM #123
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12-20-2012, 02:52 PM #124
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12-20-2012, 03:24 PM #125
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12-20-2012, 03:35 PM #126
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12-20-2012, 04:54 PM #127
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12-20-2012, 05:48 PM #128
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12-20-2012, 11:08 PM #129
- Join Date: Jan 2012
- Location: East Lansing, Michigan, United States
- Age: 32
- Posts: 1,509
- Rep Power: 9196
A Day late, here is Wednesday's workout
Legs!!! with big Ern!
Now to preface this workout... I normally will toss cookies about 1 in every 3 leg days with my old training partner. We go hard... a few fellow gym members would argue a bit over the top. We kept our volume ...'relatively light', however the intensity was through the roof.
I set a new PR... I tossed twice. Superb. [/sarcasm]
my training partner has knee issues, so he warms up... obnoxiously slow, although i understand its necessary and wouldnt have it any other way.
Back Squats
45 x 10
65 x 10
95 x 10
135 x 5
225 x 5
275 x 5
315 x 3 (+2 forced) =5
315 x 3 (+2 forced) =5 Visit to the mens room for some yakkage
315 x 2 (+3 forced) =5
225 x 7 (+3 forced) =10
185 x 20
Walking Lunges Rest-Pause
70 lbs, 120 steps
Yakked after, I think I cried during, holy molyNCCPT, NFPT CPT
..:::MSU MISC:::..
Stopped bulking and now has the PR's of a 12 year old girl. And not the russian kind.
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12-20-2012, 11:27 PM #130
- Join Date: Jan 2012
- Location: East Lansing, Michigan, United States
- Age: 32
- Posts: 1,509
- Rep Power: 9196
Chest Baby!
Barbell Chest Press
95 x 5
135 x 5
185 x 5
225 x 5
235 x 3 (+2 forced)
135 x 15 took it down to assess a shoulder botherance
245 x 1 (+1 forced) drop set --> 135 x 10
225 x 4 (+1 forced) drop set --> 135 x 10
Incline Smith Machine
50 x 12
140 x 8 (+3 forced)
140 x 6 (+3 forced)
160 x 4 (+3 forced)
90 x 20
Decline Press Dumbbells. Super-set with Cambered bar pullovers
90 x 7 (+3 forced)
superset pullovers 70 x 10
90 x 7 (+4 forced)
superset pullovers 80 x 10
Parallel bar dips
BW 5 sets x 15 reps
Cable Crossovers
bottom to center
12.5 x 20
top to center
12.5 x 20
NCCPT, NFPT CPT
..:::MSU MISC:::..
Stopped bulking and now has the PR's of a 12 year old girl. And not the russian kind.
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12-21-2012, 06:16 AM #131
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12-21-2012, 03:23 PM #132
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12-21-2012, 05:11 PM #133
- Join Date: Jan 2012
- Location: East Lansing, Michigan, United States
- Age: 32
- Posts: 1,509
- Rep Power: 9196
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12-21-2012, 05:12 PM #134
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12-21-2012, 11:27 PM #135
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12-22-2012, 09:39 PM #136
- Join Date: Jan 2012
- Location: East Lansing, Michigan, United States
- Age: 32
- Posts: 1,509
- Rep Power: 9196
Hamstrings, Dec 21
post workout weight: 178
Im currently logging D-stunner, the pre-workout by betancourt nutrition. I trim the fat and post the raw workout here, but if you guys are interested in seeing how the preworkout effects my workouts, or any other information such as that, i'll start posting the link to each corresponding post.
http://forum.bodybuilding.com/showth...#post998285043
Stiff leg deadlifts on hack squat machine
This guy's back is terribly rounded, however you get the idea of how the exercise is performed. Feels great on the hammy's
50 x 12 (x3)
90 x 12
140 x 15
180 x 15
200 x 15
230 x 15
270 x 10
200 x 20
Ham-raise on roman chair
BW x 15
18 x 15
50 x 15
50 x 15
Prone Leg Curls
40 x 15
40 x 15
Stiff Legged Deadlift Used more for a stretch-out. Dumbbells
25's x 15NCCPT, NFPT CPT
..:::MSU MISC:::..
Stopped bulking and now has the PR's of a 12 year old girl. And not the russian kind.
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12-23-2012, 10:27 AM #137
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12-23-2012, 04:48 PM #138
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12-23-2012, 05:07 PM #139
- Join Date: Jan 2012
- Location: East Lansing, Michigan, United States
- Age: 32
- Posts: 1,509
- Rep Power: 9196
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12-24-2012, 12:11 PM #140
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12-24-2012, 06:18 PM #141
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12-25-2012, 02:31 PM #142
- Join Date: Jan 2012
- Location: East Lansing, Michigan, United States
- Age: 32
- Posts: 1,509
- Rep Power: 9196
Dec 23rd Shoulder Day
Shoulder Boulders
Dec 23rd
link to workout w/ d-stunner review
http://forum.bodybuilding.com/showth...#post999499643
post workout weight: 178
Seated OHP
45 x 20
65 x 15
95 x 10
135 x 12 (+4 forced reps)
135 x 13 (+4 forced reps)
145 x 8 (+4 forced reps)
105 x 14 (+4 forced reps)
Seated Dumbbell Overhead Press
55's x 12 superset w/ 60 lb barbell x 12
70's x 7 (+2 forced reps) superset w/ 60 lb barbell x 15
Seated Arnold Press
45's x 12
45's x 12
Reverse Pec Deck/ Delt Flyes
120 x 20
130 x 20
150 x 20
Bent-Over Lateral Raise Cables
10 x 15
10 x 15
Barbell Shrugs
135 x 8
225 x 8
315 x 8 superset DB Shrugs 100's x 8
315 x 8 superset DB Shrugs 100's x 8Last edited by HighFivan; 12-26-2012 at 09:00 AM.
NCCPT, NFPT CPT
..:::MSU MISC:::..
Stopped bulking and now has the PR's of a 12 year old girl. And not the russian kind.
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12-25-2012, 02:49 PM #143
- Join Date: Jan 2012
- Location: East Lansing, Michigan, United States
- Age: 32
- Posts: 1,509
- Rep Power: 9196
and finally here is the most recent
Christmas Eve Quad Workout!
link to workout w/ d-stunner review
http://forum.bodybuilding.com/showth...#post999504233
post workout weight: 180
Leg Extensions
60 x 8
90 x 8
120 x 8
150 x 8
180 x 8
210 x 8
240 x 8
270 x 8
One. Big. Set. Rest-Pause drop set of the whole stack
15 reps per plate, dropping 15 lbs every set. 270-255-230-215-200 etc etc etc down to 45 lbs
Walking Lunges
135 x 20 steps
155 x 20
185 x 16
Squats
225 x 9
195 x 19 rest-pause 2 stops I dont remember the increments, sorry :/
^^^ workout partner tells me RIGHT now that it was 19, not 20... lkjasdfoiasodifjsLast edited by HighFivan; 12-26-2012 at 09:01 AM.
NCCPT, NFPT CPT
..:::MSU MISC:::..
Stopped bulking and now has the PR's of a 12 year old girl. And not the russian kind.
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12-26-2012, 07:34 AM #144
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12-26-2012, 07:43 AM #145
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12-26-2012, 08:23 AM #146
- Join Date: Jan 2012
- Location: East Lansing, Michigan, United States
- Age: 32
- Posts: 1,509
- Rep Power: 9196
thanks brotha. gotta "love" leg day, the only one that is as mentally challenging as it is physically.
thanks brotha! Unfortunately only for about another week, then back to snow haha. Although... little vacation inside of a vacation, 'cause i'm off to Vegas in a few hours
NCCPT, NFPT CPT
..:::MSU MISC:::..
Stopped bulking and now has the PR's of a 12 year old girl. And not the russian kind.
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12-26-2012, 08:52 AM #147
Strong ass leg extensions
I don't go heavy on those anymore around 2 years ago I dislocated my left knee while doing an FST-7 sets.CONQUERING BARBELL
www.conqueringbarbell.com
DUP Training Powerlifting Log: http://forum.bodybuilding.com/showthread.php?t=154586623
***Powerlifter Crew***
Instagram: Conquertheweights
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12-26-2012, 08:57 AM #148
- Join Date: Jan 2012
- Location: East Lansing, Michigan, United States
- Age: 32
- Posts: 1,509
- Rep Power: 9196
yeah me and my partner max out the stack, i think its the machine that is on the lighter side in comparison to others maybe?
only difference is he actually looks like he should be maxing out the stack
always trying to be careful with my knees, dislocations are no joke! keep hustlin cuzNCCPT, NFPT CPT
..:::MSU MISC:::..
Stopped bulking and now has the PR's of a 12 year old girl. And not the russian kind.
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12-26-2012, 09:00 AM #149
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12-26-2012, 09:03 AM #150
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