11.22.14
Legs
Machine Adductors
3 x 12
Reverse Band Squats (singled light bands, no tension at about 1/4 lockout)
135 x 6
225 x 6
315 x 6
365 x 5
405 x 5
455 x 5
500 x 3
545 x 1
500 x 5
315 x 30
Seated Leg Curls
45 x 20
90 x 12
115 x 4 x 12
Dropset
140 x 8 to 115 x failure to 70 x failure to 45 x failure + Iso tension rep
Superset
A1) Vertical Leg Press (3 second negative, no lockout)
3 pps x 10
5 pps x 10
7 pps x 4 x 10
Dropset on fifth set (4 drops)
A2) Walking Dumbbell Lunges
45 x 30 steps (4 sets)
T-Bar Row RDL
45 x 20
90 x 20
135 x 4 x 15
Superset
B1) Machine Adductors
6 x 12
B2) Leg Press (low feet, close stance, toes pointed out)
3 pps x 40
4 pps x 40
5 pps x 20
7 pps x 3 x 20
Awesome leg session. One of my powerlifting buddies talked me into squatting first, so we reverse band squatted and they felt good. Not sure how much they took off, but high bar really hit the quads. The rest was good work for quads, hammies, and tear drop.
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11-22-2014, 02:03 PM #1411
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11-22-2014, 05:20 PM #1412
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11-23-2014, 07:38 AM #1413
Awesome! Let me know what you think. I've been really liking it.
I really enjoy the supersets, especially for arms, as my goal usually is to drive as much blood as possible into them. For other bodyparts, especially legs and back, they can really ramp up the intensity in a session.
Haha, yep...Was training with a few buddies of mine yesterday and had to bring the intensity to show them a good leg day.
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11-23-2014, 02:57 PM #1414
11.23.14
Cardio
35 minutes LISS
Incline Treadmill x 260 cals
Elliptical x 270 cals
Training
Chest/Shoulders/Calves/Abs
Superset
A1) Leg Press Calf Push
A2) Donkey Calf Raise
5 rounds
Bench Press
Bar x 2 x 10
135 x 6
225 x 10
275 x 6
315 x 3
275 x 2 x 6
HS Incline Press (hard flex at top)
1 pps x 10
2 pps x 10
3 pps x 10
3 pps + 25 x 8
4 pps x 8
Dropset
4 pps + 10 x 6 to 3 pps + 5 x failure to 2 pps + 25 x failure to 1 pps + 25 x failure + partials to 1 pps x partials to failure
Decline Smith Press
1 pps x 25
1 pps + 25 x 25
2 pps x 20
2 pps + 25 x 10
1 pps + 25 x 30 (ultra wide grip)
Pec Deck
2 sets
1 set + 2 Iso tensions
Dumbbell Incline Rear Delt Flies
30 x 3 x 30
30 x 2 x 20
Destroyer Swing Set
60 x 60 partials to 30 x 30 to 15 x 10 full reps
Superset
B1) Dumbbell Partial Laterals
60 x 25
B2) HS Facing In Shoulder Press
1 pps + 5 x 10
5 rounds
Awesome session. Friends of mine pressured me to bench and I gave it a go. I was actually very pleased with how it felt. 275 for sets of 6 wasn't bad and 315 actually felt decent. Not bad for not benching in 3 months or so. The HS Dropset was brutal. Great work otherwise.
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11-23-2014, 05:37 PM #1415
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11-23-2014, 05:43 PM #1416
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11-23-2014, 06:02 PM #1417
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11-24-2014, 03:39 PM #1418
11.24.14
Cardio
Elliptical LISS x 40 minutes
616 calories
Training
Arms
Standing Rope Extensions
2 x 20
2 x 15
5 x 12
Dropset
4 drops + Iso tension rep
Standing EZ Bar Curls
Bar x 20
+ 20 x 20
+ 40 x 15
+ 60 x 15
+ 90 x 12, 12, 12
Dropset
80 x failure to 60 to 40 to 20 + Iso tension rep
Superset
A1) Cable Preacher Curls
x 12 (final 3 sets with forced reps)
A2) EZ Reverse Extensions
x 15
6 rounds
Superset
B1) Seated DB OH Extension
65 x 20
95 x 20
120 x 2 x 12
B2) DB Hammer Curls
30 x 4 x 13 LR
Single Arm OH Chain Extensions
1 large chain x 15 LR
1 large chain + 2 medium x 10, 8 LR
Awesome arm session. Done in under an hour. Feeling good.
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11-24-2014, 06:53 PM #1419
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11-24-2014, 08:13 PM #1420
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11-25-2014, 01:04 PM #1421
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11-25-2014, 01:37 PM #1422
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11-25-2014, 01:39 PM #1423
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11-25-2014, 02:07 PM #1424
I wouldn't say "dull," but I'd certainly say it wasn't as sweet as other products. That being said, I actually prefer it, as most products are very sweet due to the type of sweetener used. Especially for a product I use during my workout, I'd prefer something that isn't overpowering.
Ya, I hear you man.
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11-26-2014, 12:06 PM #1425
11.26.14
Back
Deadlifts
135 x 5
225 x 5
315 x 5
405 x 2
495 x 2
610 x 2 (1-2 in tank)
Dumbbell Dead Stop Rows
95 x 8 LR
120 x 8 LR
150 x 3 x 8 LR
Dropset
150 x 10 to 120 x 10 to 95 x 12 LR
HS Front Rows
2 pps x 2 x 10 + 2 Iso tensions
3 pps x 2 x 8 + 2 Iso tensions
Seated Cable Row
2 x 20
2 x 15 + 5
1 x 8 + 5
Chest-Supported Rows (wide elbows, for traps/rhomboids)
45 x 3 x 15
Add doubled mini band x 2 x 10
Add 2 sets of partial Pulldowns x 10
Banded Hypers
Bw x 20
+ light band x 25
+ 2 x light band x 25
Dropset
2 x light + 2 x MM x 12 to 1 x light + 2 x MM x failure to 1 x light + 1 x MM x failure to 1 MM x failure
Awesome back session. Trained with a nice crew today and we crushed it. I haven't pulled heavy from the floor in months and 610 felt awesome for a double. My all time best triple is 615, with the third being very tough and I'm sure I had 1-2 left here. Rows felt awesome. Love the dead stop DBs. Weighed 215 this morning. Down 5 lb in about 2 weeks of adding LISS.
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11-26-2014, 01:29 PM #1426
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11-27-2014, 07:09 AM #1427
11.27.14
Cardio
20 min elliptical + 20 minutes incline treadmill (40 minutes LISS)
Training
Arms/Calves
Leg Press Calf Push
2 pps x 60 seconds
3 pps x 60 seconds
4 pps x 45 seconds
5 pps x 40 seconds
6 pps x 40 seconds
4 pps x 60 seconds to 2 pps x 60 seconds
V-Grip Pushdown (hard flex at bottom)
6 warmups
6 work sets x 12
Chain Close Grip Bench Press
135 + 90 lb chains x 6
185 + 90 lb chains x 3 x 6
205 + 90 lb chains x 2 x 3
135 + 90 lb chains x 15
Superset
A1) OH Rope Extensions
x 10
A2) Pronated DB Kickbacks
30 x 8
3 rounds
Superset
B1) Hammer Curls
35 x 12
45 x 3 x 10
B2) HS Preacher Curl
60 x 4 x 12
Superset
C1) Barbell Drag Curls
95 x 15
C2) Rope Hammers
x 15
3 rounds
Shoulder was feeling okay, decided to try chains out at the new gym and they felt great. Triceps were pretty pumped after 12 sets of Pushdowns, and the hard flex at lockout on these really crushed em. Good Thanksgiving pump session.
Happy Thanksgiving everyone. Hope you all have a great time with family, friends, and, of course, food :P.
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11-27-2014, 07:10 AM #1428
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11-27-2014, 09:30 AM #1429
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11-27-2014, 12:25 PM #1430
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11-27-2014, 05:39 PM #1431
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11-28-2014, 10:44 AM #1432
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11-28-2014, 02:19 PM #1433
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11-29-2014, 03:41 PM #1434
11.29.14
Legs
Warmup
Squats
135 x 10
225 x 10
2 count pauses
315 x 8
405 x 2 x 6
Normal
455 x 1
495 x 1
Continuous Tension
225 x 30
Lying Hamstring Curls (2-3 second negatives)
60 x 12
80 x 10
110 x 10
130 x 8
150 x 3 x 6
Dropset
150 x failure to 110 x failure to 70 x failure to 30 x failure to 90 x partials to failure + Iso tension rep
Superset
A1) Leg Extensions
x 12 (3 second squeezes + normal reps), 5 sets, failure on last + partials
A2) Banded Leg Press (light bands)(3 second eccentrics, continuous)
3-5 pps x 12
6 pps x 4 x 12
6 pps x 50 (normal, many rests)
Hack Squat (sissy style)
50 x 40
100 x 25
150 x 2 x 20
100 x 25 + 5 sets of 5 + Iso tension
Barbell RDL (using 25s, bottom half only)
145 x 20
195 x 20
245 x 3 x 20
Prowler
4 x 50 yards with 90 lb
Posing x 15 minutes
Didn't look like a ton, but it was tough. Great session. Squats felt decent today, despite the slight adductor strain I have. 405 for sets of 6 paused felt great. 495 was smooth, started to feel slight pain in the adductor, didn't push it more. Smart haha. Leg press/extension superset was tough.
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11-29-2014, 04:04 PM #1435
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11-29-2014, 05:31 PM #1436
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11-29-2014, 06:48 PM #1437
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11-29-2014, 09:28 PM #1438
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11-30-2014, 01:42 AM #1439
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11-30-2014, 03:26 AM #1440
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