Grandpa Yoda's Quest for Bigger Quads..Do or Do Not! There is no try!

[getmynameright]

Do you train in a gym?

Of course ! I really wish to have the knowledge for my goals

[deltpecx]

Of course ! I really wish to have the knowledge for my goals

What are your goals?

[getmynameright]

What are your goals?

My goal is in the first sentences of the question post. Tell me if I need to try to be more specific but I do not know how to be more specific than - max. size gains and aesthetics.

[JPlevell]

Merry Christmas Delt. Have a good new year, Pal!

[deltpecx]

Merry Christmas Delt. Have a good new year, Pal!

The same to you!

Where have you been?

[deltpecx]

Week 25 WO 127



LEGS, ABS and CARDIO

***For exercises using DBs***
The weight is the weight of each DB.

***For HS exercises***
The weight is the weight per side

***For FM exercises***
The weight is the weight on each arm.
Dual Stack FM.

***3P = 3 Pulley Cable Station.***
Otherwise I use the 2 pulley strap station.

CONSTANT TENSION

QUADS and HAMSTRINGS

Smith Squat
45x10
95x10
155x6
185x6
195x4
205x4
215x3

Leg Extension
145x10
190x10
235x8x3

Leg Press - Single Leg
65psx10
95psx8
100psx8x3

Standing Leg Curl
70x8
50x10
40x12
40x12

Sissy Squat
BWx10
10x10
20x8
20x8

MOO BABIES

Rotary Calf
135x10
180x10
225x8
225x8

Seated Calf
170x10x3

ABS

Russian Twist
bwx8x3

Lying Inclined Leg Raise
10x10x3

Repping Planks
45x8x3

CARDIO

Upright Bike
Level:11
Sprints.
Time:25:00
Cal:235

POSING

Off Season Starting Weight
162.8 on 6/30/2014

5 week Mini Cut Starting Weight

187.6 on 11/30/2014

Today's Weight

181...

TODAY'S ALBUM SELECTION

HERE COME THE WARM JETS
by Brian Eno


RUMINATIONS
My left hamstring has been sight when I do the leg curls with heavier weight.
I lowered the weight and it felt OK.


Next up; DELTS, TRICEPS and BICEPS

[getmynameright]

As much as I hate being disrupting, didn't got if I am going to get some help...

[jpfaherty]

How them quads coming along?

[deltpecx]

Week 25 WO 128

Wednesday 1/7/2014

DELTS, TRICEPS and BICEPS

***For exercises using DBs***
The weight is the weight of each DB.

***For HS exercises***
The weight is the weight per side

***For FM exercises***
The weight is the weight on each arm.
Dual Stack FM.

***3P = 3 Pulley Cable Station.***
Otherwise I use the 2 pulley strap station.

CONSTANT TENSION

DELTS

Smith BTN Press
65x20
85x20x3

Seated DB Press
25x20
30x20
35x20
40x15
45x12
50x7

Cable Lateral Raise - 3P
20x10
25x10
30x8
30x8
30x8

Rope Face Pulls
40x20
50x20
60x20x3

TRICEPS and BICEPS

U-Grip Pressdown...ss...EZ bar Curl
70x10//75x10
75x10//80x10
75x10//80x10
80x10//80x10
80x8//80x8
80x8//80x8

OH Rope Extension
45x12
55x12x3

Seated Inclined DB Curl
30x10
35x8
35x7
35x7

EZ Bar Inclined Lying Triceps Ext.
55x15x3

One Arm Cable Curl -3P..ss..EZ Bar Reverse Curl
45x10
55x10//30x15
55x8//30x15
50x7//30x15



CARDIO

Upright Bike
Level:
Sprints.
Time:
Cal:

POSING

Off Season Starting Weight
162.8 on 6/30/2014

5 week Mini Cut Starting Weight

187.6 on 11/30/2014

Today's Weight

181.4..

TODAY'S ALBUM SELECTION




RUMINATIONS

My right shoulder had tendonitis the last week from the heavier delt work I've been doing. That's pretty typical for me; lift heavy for a few weeks and the joints start bothering me. My shoulder is feeling great now so another light session then I'll add some heavy sets.

The superset of cable and reverse curls just fired my arms.
That 30 pounds was getting heavy...LOL!

Next up; BACK and CHEST

[deltpecx]

How them quads coming along?

Nice to see you back in here.

Very slowly.

They are showing more separations and I feel that I am getting stronger down there.
I doubt I'll ever have a wide quad sweep which is fine I prefer a narrower separated look to the quads.

[deltpecx]

Week 25 WO 129


CHEST and BACk

***For exercises using DBs***
The weight is the weight of each DB.

***For HS exercises***
The weight is the weight per side

***For FM exercises***
The weight is the weight on each arm.
Dual Stack FM.

***3P = 3 Pulley Cable Station.***
Otherwise I use the 2 pulley strap station.

CONSTANT TENSION

CHEST

Decline BP
95x15
135x10
185x6
210x6
210x6
210x6
215x4

GIANT SET

[b[Decline DB Press//Decline DB Flye//Sven Press[/b]
40x8//40x8//25x10
45x8//45x8//25x10
45x8//45x8//25x10

DB Pullover
75x10
85x6
90x6
95x6
100x5

FM Inclined Crossover*
10x12,12,12
15x10,10,10
20x10,8,5
I did this with the handles crossing over at three different positions.
First was low across the chest, Second was Mid chest and third was at the top.

BACK and TRAPS

UHG BB Row
135x10
155x10
185x8
195x8
205x8

HS High Row - Single Arm
90x10
135x8
155x8
155x8
155x8

BB Shrug
225x10
325x8
325x8
325x8

Seated BO Rear Raise - Trap focus
35x8
25x8
30x8
30x8

WG Seated Strap Row...ss...EZ bar Straight Arm Pulldown -3P
130x10//100x10
150x8//120x8
150x8//120x8

CARDIO

Upright Bike
Level:
Sprints.
Time:
Cal:

POSING

Off Season Starting Weight
162.8 on 6/30/2014

5 week Mini Cut Starting Weight

187.6 on 11/30/2014

Today's Weight

181.4..

TODAY'S ALBUM SELECTION

LED ZEPPELIN IV
by Led Zeppelin

LET'S DANCE
by David Bowie

MAN OVERBOARD
by Ian Hunter

RUMINATIONS
Nice chest and back session.
My TP suggested the WG seated row superset.
He is learning well...

My weight remained the same even after eating 3 servings of Turtle Cashew Crunch ice cream last night.
That stuff is so good!!


Next up; LEGS, ABS and CARDIO

[trickyB]

Very solid work here as always. Mini cut looked like it worked out great. Volume is intense, pump on giant sets has to be ridiculous.

What has your experience been with lower volume and greater frequency training?

[deltpecx]

Week 25 WO 130


LEGS, ABS and CARDIO

***For exercises using DBs***
The weight is the weight of each DB.

***For HS exercises***
The weight is the weight per side

***For FM exercises***
The weight is the weight on each arm.
Dual Stack FM.

***3P = 3 Pulley Cable Station.***
Otherwise I use the 2 pulley strap station.

CONSTANT TENSION

LEGS

Reverse Hack Squats
25psx10
45psx10
80psx10
100psx10
115psx8
125psx8
135psx6
155psx8
170psx6

Leg Ext. _Single leg
75x10
95x10
105x10
115x8
120x8

Leg Press
90psx12
180psx12
225psx10
170psx8
315psx5

Lying Leg Curl
100x10x3

ABDUCTOR
150x8x3

ADDUCTOR
150x8x3

CALVES

Hack Calf
180psx15
225psx12
250psx8
250psx10

ABS

Kneeling Rope Cr.
65x15
90x10x3

Roman Chair Cr.
15x15x3

Inclined Lying Leg Raise
15x10x3

CARDIO

Upright Bike
Level:11 and 13
Sprints: 2 @13 for 20 sec.
Time:25:00
Cal:238

POSING

Off Season Starting Weight
162.8 on 6/30/2014

5 week Mini Cut Starting Weight

187.6 on 11/30/2014

Today's Weight

182.8..

TODAY'S ALBUM SELECTION

ALL THE YOUNG DUDES
by Mott The Hoople

BRAIN CAPERS
by Mott The Hoople

MAD SHADOWS
by Mott The Hoople

RUMINATIONS

Pretty good leg session.

Next up; DELTS, TRICEPS and BICEPS

[deltpecx]

Very solid work here as always. Mini cut looked like it worked out great. Volume is intense, pump on giant sets has to be ridiculous.

What has your experience been with lower volume and greater frequency training?

Thanks!

The frequency seems to be helping with bringing up my chest and quads.
My quads aren't huge but they are looking more separated.

My pecs are filling in more with striations at the top.

I do love high volume training but this split I made is working real well.
My TP wants to pair the exercises differently so I think it is about time for a change.

What I've been doing is one session I do linear progressions as I did today with the reverse squats. The next time I'll go up to a weight and do 3-4 sets of 6-8 reps.

[trickyB]

Good deal. I admire the volume and guys that can sustain it. Change is good, keeps it interesting and makes it sustainable. Same can be said for varying rep ranges.

How do you feel at your current weight? How do you think you look compared to your stage weight? Bigger? Smaller? The mirror is very powerful and I think it has hampered my progress in some ways.

[deltpecx]

Week 25 WO 131


DELTS, BICEPS and TRICEPS

***For exercises using DBs***
The weight is the weight of each DB.

***For HS exercises***
The weight is the weight per side

***For FM exercises***
The weight is the weight on each arm.
Dual Stack FM.

***3P = 3 Pulley Cable Station.***
Otherwise I use the 2 pulley strap station.

CONSTANT TENSION

DELTS

Seated DB Press
20x20
20x20
30x15
35x15
35x15>30x15>20x12

DB Upright Row...ss...BB Upright Row
35x10//60x10
40x8//60x8
45x8//60x8

Reverse Seated Machine Press
50x20
60x20
70x15
80x15
90x10

Standing DB Lateral Raise
15x15
20x15
25x10
30x10
30x12*
30x12*
*Partial reps.

FM Rear Flye..ss..UHG BB Front Raise
10x10//40x10
20x15//40x15
20x15//40x15

Rope Face Pulls
60x15x3

BICEPS

Standing Alternating DB Curls
30x10
35x8x3

Standing DB Hammer Curls
40x8x3

X-Body Cable Curl -3P...ss...BB Reverse Curl
30x12//30x12
35x10//40x10
40x10//40x10

TRICEPS

CGBP
65x15
70x15
90x15x3

U-Grip Pressdown
70x10x3

X-Body Cable Pulldown -3P
40x12
50x10
50x10
50x8

CARDIO

Upright Bike
Level:
Sprints:
Time:
Cal:

POSING

Off Season Starting Weight
162.8 on 6/30/2014

5 week Mini Cut Starting Weight

187.6 on 11/30/2014

Today's Weight

183.6..

TODAY'S ALBUM SELECTION






RUMINATIONS

I still felt a little tendonitis so once again high rep stuff.
After the first two DB presses my the tenderness seemed to lessen.

Other than that a really solid delt and arm session.
Delts and arms totally fried.

One of the gym's trainers is supposed to join us for our next chest session.

Next up; BACK and CHEST

[deltpecx]

Good deal. I admire the volume and guys that can sustain it. Change is good, keeps it interesting and makes it sustainable. Same can be said for varying rep ranges.

How do you feel at your current weight? How do you think you look compared to your stage weight? Bigger? Smaller? The mirror is very powerful and I think it has hampered my progress in some ways.

I feel really good. I'm look leaner at this weight than I did when I was coming down in weight during my last prep. Obviously I am not as lean as my stage weight..
I think I look bigger across my shoulders, arms and chest.
I can still see veins in my left arm. Usually these are not visible until I am in the low 170's and disappear by the time I am at this weight.
The abs are still quite visible too...

I know which mirrors in the gym I look best in....LOL!
Seriously, I find the mirror to be my best guide as to my condition.

[deltpecx]

Week 26 WO 132


BACK and CHEST

***For exercises using DBs***
The weight is the weight of each DB.

***For HS exercises***
The weight is the weight per side

***For FM exercises***
The weight is the weight on each arm.
Dual Stack FM.

***3P = 3 Pulley Cable Station.***
Otherwise I use the 2 pulley strap station.

CONSTANT TENSION

BACK

Rack Pulls
135x8
225x10
275x10
275x10
275x10

V-Grip Seated Row...ss...Straight Arm Lat Pulldown
160x10//50x10
170x10//50x10
170x10//40x10
170x10//40x10

DB Row
120x8
120x8
120x8

Seated Machine Row - Drop Sets
130x10>110x10>90x10
150x10>130x10>110x10
170x10>150x8>130x8

CHEST

HS Incline Press
25x15
45x12
70x10
90x8
100x8
105x6
110x4

HS Wide Press
90x15
115x10
125x8
135x7
145x6

Moon Walk Crossover
45x10//45x10//45x10
50x10//50x10//50x7
55x10//55x8//55x6

One Arm Mid Line HS Decline Press
25x10
35x10
45x10
55x10

One Arm Mid Line HS Incline Press
35x10
45x10
45x10

CARDIO

Upright Bike
Level:
Sprints:
Time:
Cal:

POSING

Off Season Starting Weight
162.8 on 6/30/2014

5 week Mini Cut Starting Weight

187.6 on 11/30/2014

Today's Weight

184.8..

TODAY'S ALBUM SELECTION

A SPACE IN TIME
by Ten Years After

CRICKLEWOOD GREEN
by Ten Years After



RUMINATIONS
Whew what a pump.
looking swole after this session...LOL!
We kept the rest time down and just hit it set after set.
Back is fired.
Now If I can bring this to the next leg session...hnnng.

Next up; LEGS, ABS and CARDIO

[deltpecx]

Week 26 WO 133


LEGS, ABS and CARDIO

***For exercises using DBs***
The weight is the weight of each DB.

***For HS exercises***
The weight is the weight per side

***For FM exercises***
The weight is the weight on each arm.
Dual Stack FM.

***3P = 3 Pulley Cable Station.***
Otherwise I use the 2 pulley strap station.

CONSTANT TENSION

QUADS AND HAMSTRINGS

Smith Squats
95x10
115x8
135x8
195x6
195x6
195x6

Leg Ext.
140x10
180x10
210x10
240x10
270x8

Leg Press - Single Leg
70psx8
90psx8
100psx8
105psx6
110psx6
115psx4

Standing Leg Curl
50x10
60x8
60x8
60x8

Sissy Squat
BWx10
20x8x3

CALVES

Rotary Calf
135x15
225x10
235x10
235x8
235x8

Seated Calf
135x15
175x8
175x10
175x10

ABS

Russian Twist
BWx8
10x8
10x8

Lying Inclined Leg Raise
15x8x3

Standing Rope Cr.
70x12
80x10x3

CARDIO

Upright Bike
Level: 11 and 12 (for 5 min)
Sprints:
Time:25:00
Cal:240

POSING

Off Season Starting Weight
162.8 on 6/30/2014

5 week Mini Cut Starting Weight

187.6 on 11/30/2014

Today's Weight

184.6..

TODAY'S ALBUM SELECTION

GRAFFITI ON THE TRAIN
by Stereophonics

KEEP CALM AND CARRY ON
by Stereophonics




RUMINATIONS
Good leg session.
Lifts are slowly increasing.
Cardio was easy might be time to bump that up a bit.


Next up; DELTS, BICEPS and TRICEPS

[trickyB]

I feel really good. I'm look leaner at this weight than I did when I was coming down in weight during my last prep. Obviously I am not as lean as my stage weight..
I think I look bigger across my shoulders, arms and chest.
I can still see veins in my left arm. Usually these are not visible until I am in the low 170's and disappear by the time I am at this weight.
The abs are still quite visible too...

I know which mirrors in the gym I look best in....LOL!
Seriously, I find the mirror to be my best guide as to my condition.

Good deal, it seems to be a common theme that the leaner you get the learner you will be when you allow your scale weight to increase. i have experienced this myself to a degree and i imagine the effect would be even greater the leaner you become. Thats reason enough in my mind to obtain a very low level (single digit) of body fat for at least a short period of time.
Thanks again, I appreciate your insight and experience.

[lschepis]

U got ur eye on any comps this year?

[deltpecx]

U got ur eye on any comps this year?

I usually compete in the spring/early summer.
This year, if I compete, it will be in the fall.

[deltpecx]

Week 26 WO 134


DELTS, BICEPS and TRICEPS

***For exercises using DBs***
The weight is the weight of each DB.

***For HS exercises***
The weight is the weight per side

***For FM exercises***
The weight is the weight on each arm.
Dual Stack FM.

***3P = 3 Pulley Cable Station.***
Otherwise I use the 2 pulley strap station.

CONSTANT TENSION

DELTS

Smith BTN Press
45x15x2
65x12
75x10
95x10
95x10
95x10
65x15
55x20
45x25

Seated DB Press..ss..Seated DB Lateral Raise
25x15//15x10
30x15//15x12
35x12//15x10
35x10>30x10>25x6//15x10

WG EZ Bar Upright Row...ss...UHG BB Front Raise
60x10//30x10
60x10//40x10
60x10//40x10

BO Rear Cable Raise...ss...Rope Face Pulls -3P
25x12//110x12
25x15//100x15
25x15//100x15

BICEPS

EZ Bar Curls...ss..WG BB Curls Drop Sets
55x15//40x12
55x15//40x10>30x10
55x10//40x8>30x8

Seated Inclined DB Hammer Curl
30x15x4

One Arm X-Body Cable Curl -3P..ss..BB Reverse Curl
40x10//40x10
40x10//40x10
40x10//40x10

TRICEPS

OH Rope Triceps Ext.
40x15
45x15
50x15
60x10
65x8

One Arm UHG Cable Pulldown -3P
35x15
40x15
45x10

Dip Machine Pressdown
330x10
330x10
330x10

CARDIO

Upright Bike
Level:
Sprints:
Time:
Cal:

POSING

Off Season Starting Weight
162.8 on 6/30/2014

5 week Mini Cut Starting Weight

187.6 on 11/30/2014

Today's Weight

184..

TODAY'S ALBUM SELECTION

FEAR OF MUSIC
by Talking Heads

LITTLE CREATURES
by Talking Heads

MORE SONGS ABOUT BUILDINGS AND FOOD
by Talking Heads

RUMINATIONS
I trained solo today.
Had a bit of fun with all the super sets.
The pump was crazy by the time I got done..

Will do this again!

Posing practice resumes!!



Next up; CHEST, BACK and POSING

[deltpecx]

Week 26 WO 135


CHEST and BACK

***For exercises using DBs***
The weight is the weight of each DB.

***For HS exercises***
The weight is the weight per side

***For FM exercises***
The weight is the weight on each arm.
Dual Stack FM.

***3P = 3 Pulley Cable Station.***
Otherwise I use the 2 pulley strap station.

CONSTANT TENSION

CHEST

Decline BP
95x20
135x20
155x15
185x10
185x10
155x15
135x20

GIANT SET

Flat DB Press//Flat DB Flye//Sven Press
35x10//35x10//30x10*
35x10//35x10//30x10
40x8//40x8//30x8
*30 pound DB was used for the Sven press, not a plate.

High Inclined DB Press- Palms Facing
30x15
35x15
40x10
40x10
35x15
30x15

One Arm Mid Line Press - HS Wide Pr.
35x10
45x10
55x10
70x10

BACK

BB Row
135x12
185x12
205x10
225x10
225x10
205x10
185x15

WG Seated Strap Row..ss..Rope Lat Pulldown - 3P
160x8//100x10
140x10//110x10
120x12//120x8

One Arm Standing HS Iso Row
90x15
135x10
145x8

TRAPS

BB Shrug
225x12
275x10
275x10
275x10

LOWER BACK

Hyper Ext.
25x12x4

TRAPS

Rope Face Pulls
50x15x3

BACK

Front Lat Pulldown
100x15
110x12
120x10
130x8

CARDIO

Upright Bike
Level:
Sprints:
Time:
Cal:

POSING
30 min.

Off Season Starting Weight
162.8 on 6/30/2014

5 week Mini Cut Starting Weight

187.6 on 11/30/2014

Today's Weight

186..

TODAY'S ALBUM SELECTION






RUMINATIONS

I resumed posing practice today.
It felt good yet difficult to hold the poses after this training session.
At least it wasn't leg day.

I used a 30 pound DB for the Sven Presses. We don't have 30 pound plates.
The pec dec is under repair so I improvised with the HS wide press for a mid line press.


Next up; LEGS, ABS and CARDIO

[deltpecx]

Week 26 WO 136


LEGS, ABS and CARDIO

***For exercises using DBs***
The weight is the weight of each DB.

***For HS exercises***
The weight is the weight per side

***For FM exercises***
The weight is the weight on each arm.
Dual Stack FM.

***3P = 3 Pulley Cable Station.***
Otherwise I use the 2 pulley strap station.

CONSTANT TENSION

QUADS and HAMSTRINGS

Hack Squat
25psx15
35psx15
45psx12
45psx12
35psx13
25psx15
Constant tension, constant motion...

Leg Press - Single Leg
45psx15
50psx12
60psx10
70psx8

Leg Ext.
90x20
90x15x3

Seated Leg Curl
150x15x3

ADDUCTOR
150x8
150x10
150x10

ABDUCTOR
150x10x3

MOO BABIES

Seated Calf
135x15
170x12
180x12x3

Hack Calf
180x12
225x10
225x10
225x10
180x15
135x20

ABS

Roman Cr.
15x15
20x15
40x15
35x12
40x10

Standing Rope Cr.
75x15
65x20
55x30

CARDIO

Upright Bike
Level:11, 12 for 4min. 11, 12 for 2min.
Sprints:
Time: 20:00
Cal:186

POSING

Off Season Starting Weight
162.8 on 6/30/2014

5 week Mini Cut Starting Weight

187.6 on 11/30/2014

Today's Weight

185..

TODAY'S ALBUM SELECTION

SKY FULL OF HOLES
by Fountains Of Wayne

TRAFFIC AND WEATHER
by Fountain Of Wayne



RUMINATIONS

My left knee is a little wonky after my last leg session.
I kept things light and went High rep.
My knee feels OK now but time will tell.
Quads were definitely burning after this..

Next up; DELTS, BICEPS and TRICEPS

[deltpecx]

Week 27 WO 137


DELTS, BICEPS and TRICEPS

***For exercises using DBs***
The weight is the weight of each DB.

***For HS exercises***
The weight is the weight per side

***For FM exercises***
The weight is the weight on each arm.
Dual Stack FM.

***3P = 3 Pulley Cable Station.***
Otherwise I use the 2 pulley strap station.

CONSTANT TENSION

DELTS

Seated DB Press
15x30
25x20
30x20
35x15
40x10
40x10
35x15
30x20
25x25

Reverse HS BTN Press
25x20
35x15
55x8
65x6
45x15

Standing DB Lateral Raise ..ss...WG EZ Bar Upright Row
15x15//65x10
20x10//65x10
25x10//65x10

Seated BO Rear DB Raise ...ss...UHG BB Front Raise
30x20//45x12
30x20//45x12
30x20//45x12

Seated Machine Press
90x10
100x8
105x7

BICEPS

Alternating DB Curls
20x10
25x10
30x10
30x10
30x10

Seated Inclined DB Hammer Curl
30x10
40x10
40x10

X-Body One Arm Cable Curl -3P
40x10
50x10
60x6
60x6

DB Spider Curl
25x10
30x8
35x4
30x6

TRICEPS

D-Grip One Arm Cable Pulldown ...ss...Straight Bar Cable Pushdown - 3P
50x10//120x10
60x10//130x10
60x10//140x10

Flat DB EZ Bar Triceps Ext.
40x15
40x15
45x15
45x15

CGBP
65x15
95x10
95x10
95x10

Dip Machine Pressdown
300x10x3


CARDIO

Upright Bike
Level:
Sprints:
Time:
Cal:

POSING

Off Season Starting Weight
162.8 on 6/30/2014

5 week Mini Cut Starting Weight

187.6 on 11/30/2014

Today's Weight

184.2..

TODAY'S ALBUM SELECTION






RUMINATIONS

The tendonitis in my right arm is slowly healing.
I mostly kept the reps high and weight light.
The seated machine presses were a bit touchy with that weight.
My arms felt as if they were going to explode by the end of the session.

It's starting to feel as if a exercise order change is due.
Might be time to mix these body parts up.


Next up; BACK and CHEST

[trickyB]

Holy Pump at those rep ranges! I hope that tendonitis settles down for you. Working around nagging injuries sucks.

[deltpecx]

Holy Pump at those rep ranges! I hope that tendonitis settles down for you. Working around nagging injuries sucks.

Thanks!

The tendonitis is gone as of this morning.
Hopefully it won't flare up again.

[deltpecx]

Week 27 WO 138


CHEST, TRICEPS and BICEPS

***For exercises using DBs***
The weight is the weight of each DB.

***For HS exercises***
The weight is the weight per side

***For FM exercises***
The weight is the weight on each arm.
Dual Stack FM.

***3P = 3 Pulley Cable Station.***
Otherwise I use the 2 pulley strap station.

CONSTANT TENSION

CHEST

Decline BP
95x20
135x10
185x6
195x6
205x6
215x5
220x4

Flat DB Press - Zigzag Reps
60x8
75x6
40x15
85x6
50x15

GIANT SET

Incline DB Press//Incline DB Flye//Sven Press
35x10//35x10//30x8
40x8//40x8//30x8
40x8//40x6//30x8

DB X-Over Shrug...ss...FM Flye
50x10//20x10
50x10//25x15
50x8//30x10

Seated Machine Press -Drop Sets
110x10>90x10>70x10
120x10>100x10>80x10
130x10>110x10>90x8
150x10-Negative reps

One Arm Midline HS Wide Press
80x10
90x10
75x15

TRICEPS

Rope Pulldown - Zigzag Reps
40x15
65x6
45x15
90x6
70x10
100x5

D-Grip One Arm UHG Cable Pulldown...ss...EZ Bar Cable Pressdown -3P
60x8//120x10
65x6//125x10
75x5//130x8

BICEPS

EZ Bar Curl -Zigzag Reps
55x12
80x8
60x12
90x6
70x10
100x5

D-Grip X-Body Cable Curl -3P
35x10
40x10
45x10

Standing DB Hammer Curl
30x12
40x10
40x9

Seated Machine Curl - Drop Sets
50x8>40x8>30x8
50x8>40x8>30x8

TRICEPS

Dip Machine Pressdown
300x12
300x12
300x10

CARDIO

Upright Bike
Level:
Sprints:
Time:
Cal:

POSING

Off Season Starting Weight
162.8 on 6/30/2014

5 week Mini Cut Starting Weight

187.6 on 11/30/2014

Today's Weight

185.2..

TODAY'S ALBUM SELECTION






RUMINATIONS

MY TP wanted to pick these training session up a notch or two...so we did.
First session of the new split.
We just randomly picked exercises.
The nest two sessions will be similar as we feel things out.
The we will have an A and B session for each grouping.
I just have to decide what exercises to group together for each session.
We will still be on a 3 days on 1 day off rotation.
Everything will be trained once every 4 days.

Tentatively the sessions will be;
Chest and Arms
Legs, Abs and Cardio
Back and Delts

Left the gym PUMPED!



Next up; LEGS, ABS and CARDIO

[trickyB]

Looks like a great session. I love the volume and zig zag, drop sets, and super sets. Good variety and sick pump. Looking forward to seeing how the rest of the sessions unfold.