Never done a seal row, but will have to try, if i can set it up properly
could never get rack chins set up right either probably why i never benefitted off them.
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11-11-2014, 05:44 PM #1381
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11-11-2014, 05:49 PM #1382
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11-12-2014, 06:37 AM #1383
11.12.14
Cardio/Secondary Legs
Bike HIIT
10 minutes
Elliptical LISS
30 minutes
Superset
A1) Lying Leg Curls
50 x 10, 65 x 10, 80 x 10, 95 x 10, 110 x 10, 125 x 10, 155 x 10, 185 x 8
A2) Leg Extensions
85 x 12, 115 x 12, 130 x 12, 140 x 12, 165 x 12
Machine Adductors
1 warmup
RP x stack
HS Machine Squat (facing out)
2 pps x 12
4 pps x 5 x 10 (25 seconds between each)
Some good cardio and secondary pump for legs. Legs were still a bit sore, but getting blood flow in there definitely feels good now.
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11-12-2014, 07:22 AM #1384
I think the only reason why I didn't like seal rows for me personally was because the pad itself...when I would row, the weight of the rows really compressed my sternum/chest area and although there was a great lat mmc, felt like I couldn't breathe...tried them a while back but couldnt get into them...same with supported t-bar rows. just not for me personally.
LOVING all the adductor work!advertising not permitted
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11-13-2014, 05:20 AM #1385
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11-13-2014, 09:02 AM #1386
Ya, I've found that not using as much weight on these can help that issue. You don't need a ton to feel them, and, if you really focus on the MMC, that problem can be avoided.
Me too, the adductor work hopefully will help really round out my legs and add a new dimension to them.
Nice, ya I love the Swiss Bar or Football Bar as some call it...nice change up.
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11-14-2014, 03:56 PM #1387
11.14.14
AM
Elliptical LISS
3.25 miles
548 calories
35 minutes
PM
Arms/Calves
Warmup
Rope Curls/Pushdown
3 rounds
Triset 1
A1) Standing EZ Curls (2 second squeeze at top)
50 + bar x 8
60 + bar x 8
70 + bar x 2 x 8
50 + bar x 12
A2) Machine Preachers
70 x 2 x 10
45 x 3 x 10
A3) Hammer Bar Curls
20 + bar x 10
40 + bar x 4 x 10
Triset 2
B1) V Grip Pushdown (2 second squeeze)
x 15
B2) Single Arm Rope Extensions
x 10 LR
B3) Lying EZ Extension (stretch behind head)
x 12
3 rounds
Superset 3
C1) Reverse Curls
x 12
C2) Grip Force Squeezes
x 30 seconds
3 rounds
Triset 3
D1) Standing Calf Raise
x 10
D2) Seated Calf Raise
x 12
D3) Tibia Raises
x 10
6 total rounds, 2 work rounds
Second arm session of the week. Felt good. Trying to make these guys grow.
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11-14-2014, 05:39 PM #1388
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11-14-2014, 06:16 PM #1389
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11-15-2014, 01:23 PM #1390
11.15.14
Legs
Machine Adductors
5 work up sets
1 rest pause set
Lying Leg Curls
50 x 10 through 185 x 10
Dropset
185 x 8 to 140 x 10 to 110 x 10 to 85 x 12 + Iso tension
Banded Leg Press (doubled MM + light bands)(continuous tension, close stance)
1 pps x 12
2 pps x 12
3 pps x 12
5 pps x 12
6 pps x 12
7 pps x 12
8 pps x 12
9 pps x 12
Challenge
9 pps x 20
Paused Back Squats (2 count)
135 x 6
185 x 6
225 x 6
275 x 6
315 x 6
365 x 6
405 x 2 x 6
Leg Extensions (hard 2 count flex at top, dorsiflexed toes to focus on sweep)
3 x 10
Dropset
4 drops
Smith RDL (lean far back, toes in front of bar, continuous tension)
1 pps x 15
2 pps x 12
3 pps x 3 x 12
Awesome leg session. Trained with a buddy of mine so we really went at it. Legs got pretty pumped on the first two movements and the leg press destroyed quads and even glutes. The challenge set was tough. I was pleased with how the paused squats felt...405 for 6 was "easy" according to my partner, even though it didn't feel that way haha. I loved the RDL variation on the smith. It allowed me to put more tension on the hammies than any other exercise. If I let go of the bar at the bottom, I would have fallen back.
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11-15-2014, 01:41 PM #1391
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11-15-2014, 02:39 PM #1392
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11-15-2014, 02:41 PM #1393
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11-15-2014, 02:44 PM #1394
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11-16-2014, 07:34 AM #1395
11.16.14
Chest/Shoulders/Calves
Calves
Donkey Calf Raises
4 work sets x 10
RP set
Leverage Chest Press
1 pps x 12
1 pps + 25 x 12
2 pps x 12
2 pps + 25 x 12
3 pps x 12
3 pps + 25 x 10
Dropset
3 pps + 25 x 8 to 2 pps + 25 x 10 to 2 pps x 8 to 1 pps x 20 + partials
Incline Barbell Press
135 x 8
185 x 8
225 x 8
245 x 6
265 x 6
225 x 8
HS Iso-Wide Press
1 pps x 10
2 pps x 10
3 pps x 10, 10, 8, 8
Pec Deck
4 work sets
8 x 8 (10 seconds between each)
Pec Deck Rear Delt Flies
25, 20, 15, 12, 10, 8, Dropset
Superset
A1) Icarian Machine Laterals
x 12 (3)
x 12 + 25 partials (3)
A2) Facing In HS Shoulder Press
50 ps x 12
6 rounds
Shoulder bothered me a bit on the incline barbell, so I might nix those entirely, but I LOVED the leverage chest press. I haven't had access to leverage machines in a long time and they're great.
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11-16-2014, 07:43 AM #1396
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11-16-2014, 08:07 AM #1397
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11-16-2014, 08:17 AM #1398
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11-16-2014, 09:15 AM #1399
I mix it up really. Some days I train early, others later. Meal setup stays the same. I have a pre-workout meal about an hour and fifteen out with moderate carbs, fat, and protein (usually cream of rice, tbsp PB, 50 grams whey isolate), I take in 40-70 grams of carbs intra-workout, then a large carb meal an hour or so later. Meals are spread out the rest of the day.
Supps right now are pretty minimal. MD intra workout is mainstay and the normal health supps.
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11-16-2014, 01:08 PM #1400
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11-18-2014, 06:13 PM #1401
11.18.14
AM
LISS
Incline Treadmill x 35 minutes
PM
Back/Calves
Superset
A1) Standing Barbell Calf Raises
x 10
A2) Standing Machine Calf Raises
x 10
5 rounds
Single Arm Dumbbell Rows
50 x 10 LR
80 x 10 LR
100 x 10 LR
120 x 10 LR
140 x 10 LR
150 x 10, 10 LR
Dropset
150 x 10 to 110 x 15 to 90 x 15 to 50 x X LR
Wide Neutral Grip Pulldowns (pause at eye level, finish rep)
70 x 8
100 x 8
121 x 8
165 x 8
210 x 6
165 x 8, 8
Dead Stop Smith Rows
1 pps x 8
1 pps + 25 x 8
2 pps x 8
2 pps + 15 x 8
2 pps + 25 x 8
2 pps + 40 x 6
3 pps + 10 x 6
Dropset
3 pps + 10 x 6 to 2 pps + 25 x 8 to 1 pps + 25 x 15 to 1 pps x failure
Rack Deads (mid shin)
135 x 6
225 x 6
315 x 6
405 x 6
495 x 5, 5
545 x 4
Low Single Arm Cable Rows
5 x 10 LR
Banded Hypers
MM x 20
MM + mini x 15
2 MM + 2 mini x 3 x 10
Great back session. Dumbbell and smith rows felt great. Shoulder felt decent, so I did some rack deads and they felt okay. Did them from the good old mid shin position, my favorite for back development. Solid session.
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11-18-2014, 06:14 PM #1402
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11-19-2014, 05:00 PM #1403
11.19.14
AM
Cardio
Incline Treadmill LISS x 35 minutes
PM
Abs/Calves
Rope Crunches
6 sets
Standing Barbell Calf Raise
Bar x 15
30 + bar x 8
50 + bar x 8
70 + bar x 8
90 + bar x 8
100 + bar x 8
Dropset
80 + bar x 10 to 60 + bar x 12 to 40 + bar x 12 to 20 + bar x failure + 4 x 5 + partials
Rope Pushdown
3 x 12
2 x 8
Dropset
4 drops + Iso tension
Machine Preacher
4 x 8
1 x 12 + partials
Dead Stop EZ Extensions
50 + bar x 10
100 + bar x 8
110 + bar
Superset
A1) Dumbbell Hammers
50 x 8 LR
A2) Incline French Press
70 + bar x 12
3 rounds
Superset
B1) FDB Curls
x 12
B2) Single Arm Extension
x 10 LR
3 rounds
Solid arm session. Some nice intensity techniques in here and got a lot of work done.
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11-19-2014, 05:10 PM #1404
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11-19-2014, 05:43 PM #1405
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11-19-2014, 06:01 PM #1406
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11-19-2014, 06:02 PM #1407
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11-21-2014, 04:47 PM #1408
11.20.14
Cardio
LISS
Incline Treadmill x 40 minutes
600 calorieset
Training
Off
11.21.14
Cardio
Incline Treadmill x 40 minutes
605 calories
Training
Traps/Forearms/Abs/Calves
Superset
A1) Standing Calf Raise
x 20
A2) Leg Press Calf Push
x 20
3 rounds
Superset
B1) Dumbbell Shrugs (3 second squeeze)
110 x 25
150 x 10, 10, 10
B2) Rope Trap Rows
x 4 x 15
Superset
C1) OH Rope Extensions
x 12
C2) HS Preacher Curl
x 10
6 rounds
Superset
D1) Rope Hammers
x 12
D2) Band Single Arm Pushdown
x 10 LR
4 rounds
Some solid low days and cardio with some small bodypart work today. Big leg session tomorrow...gonna be a tough one.
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11-21-2014, 05:46 PM #1409
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11-22-2014, 09:07 AM #1410
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