gave them side delts some drop sets... side delts fcking love drop sets.
Looking huge bro, definitely leaning out!
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12-08-2012, 02:06 PM #5761
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12-08-2012, 06:30 PM #5762CONQUERING BARBELL
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12-08-2012, 06:57 PM #5763
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12-09-2012, 12:45 PM #5764CONQUERING BARBELL
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12-09-2012, 12:45 PM #5765
Legs (Hypertrophy Training Day)
Barbell Front Squats:
BarX10
95X10
135X10(w/u)
205X10
205X8
185X10
185X9
-- Volume work on these were tough for me at the moment. I like.
Smith Machine Back Squat:
135X15
155X10
Walking Lunges:
+30 X 30 yards
+30 X 30 yards
+30 X 30 yards
Lying Leg Curls: Medicine Ball
BW X 15
BW X 15
BW X 15
DB SLDL's:
70X15
70X15
*each side
Seated Leg Extensions:
100X25
100X25
100X25
Seated Leg Curls:
100X25
85X25
85X25
Standing Calf Raises:
275X25
295X25
295X30
Seated Calf Raises:
200X25
200X25
200X25
NOTES:
Hit the weights early this morning. I can tell I'm going through adjustment with new routine. 205 is 75% of 275 so I stuck with it.
My stength level seems off today good thing I have a recovery day tomorrow.
Front squats for volume were good enough for me.CONQUERING BARBELL
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***Powerlifter Crew***
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12-09-2012, 01:51 PM #5766
how u like smith to free bar back squats?
nice workout bro!advertising not permitted
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12-09-2012, 01:53 PM #5767
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Give these a try on the smith next hypertrophy day, you will love these
http://www.youtube.com/watch?v=aDUEY72GncI
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12-09-2012, 01:55 PM #5768
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12-09-2012, 01:59 PM #5769
- Join Date: Nov 2007
- Location: Wisconsin, United States
- Posts: 10,944
- Rep Power: 384436
Lots of volume on those front Squats, me gusta.
Hitting the Front's tomorrow, we'll see about a short clip though.
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12-09-2012, 02:01 PM #5770
- Join Date: Apr 2009
- Location: Calgary, Alberta, Canada
- Age: 37
- Posts: 5,036
- Rep Power: 38618
Have fun walking in the next couple days
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IG: moshvr
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12-09-2012, 04:21 PM #5771
Food porn!
Been sitting around watching football all day, went to grill my steak and realized I was out of charcoal. Having had a few beers and not wanting to drive to the store, I decided I'd just pan fry it. I've never done it this way before so I really wasn't sure how long it needed to be in the oven. It came out medium-well and I really wanted it medium-rare. Regardless, it was delicious.
Coat both sides of steak with oil, add salt + pepper (or what ever you prefer)
2 minutes on each side in a HOT cast iron pan + 4 minutes in the oven @ 400
In for chef bob tips
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12-09-2012, 06:13 PM #5772
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
A man who cooks a steak in the oven is not cooking the steak properly. Grill or Cast Skillet FTW
Without those 4 minutes would of came out and nice and juicy.
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12-09-2012, 06:16 PM #5773
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12-10-2012, 05:19 AM #5774
I've gotten used to the smith again, I have been doing them on the free bar squat for awhile...The smith does the trick for me for focusing primary on the outer sweep when I do shoulder width/narrow stance and feet infront of me about 2 feet away from the body. I can't do that stance on a squat rack
Looks awesome bro I will try that for sure! Thanks
I agree.
Nice looking forward to your lifting vid bro. Good for motivation and such.
LOL will do
That still came out nom nom nom! I like it mang...When will it be my turn?
speaking of cast iron skillet, I need one! Don't know how it do on an electric stove though.
Love me some charcoal grilling...can't wait until it gets nice out again so I can grill!CONQUERING BARBELL
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***Powerlifter Crew***
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12-10-2012, 06:18 AM #5775
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12-10-2012, 06:54 AM #5776
- Join Date: Nov 2001
- Location: Narragansett, Rhode Island, United States
- Posts: 2,332
- Rep Power: 4228
Damn, can you walk today?
I make bad videos in my basement about training, which makes me an internet guru.
http://www.youtube.com/basementbarbell
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12-10-2012, 06:55 AM #5777CONQUERING BARBELL
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DUP Training Powerlifting Log: http://forum.bodybuilding.com/showthread.php?t=154586623
***Powerlifter Crew***
Instagram: Conquertheweights
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12-10-2012, 06:56 AM #5778
Nice volume on the wheels (not so)big guy.
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12-10-2012, 07:00 AM #5779
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12-10-2012, 07:13 AM #5780
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12-10-2012, 07:15 AM #5781
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12-10-2012, 08:43 AM #5782
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46679
Nice leg hypertrophy day. I was reading an article the other day on getting the most out of your sub-maximal lifting. basically they said if you feel like you're not getting a good enough workout, make your lifting cadence 3 sec up and 3 sec down and you'll boost muscle growth.
http://www.ergo-log.com/how-training...y-weights.htmlMISC STRENGTH CREW
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12-10-2012, 08:53 AM #5783
Thank you for the article Bob. I will read it today while at work
I will incorporate it on my next leg hypertrophy session too.
What are you thoughts on box squatting? I even consider doing them again as part of my leg hypertrophy day, switch that between smith back squat/triple treat Chef Bob suggested? I will continue front squatting as my bread and butter as it seems my quad development keeps coming since I started doing them.CONQUERING BARBELL
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12-10-2012, 09:22 AM #5784
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Tempo is just as important as Time Under Tension.. no question about it
Screw box squatting, just get under the bar and squat.
Try 2-3 Second Negatives on squatting (eccentric) talk about mind over matter trying for 8-10 reps with slow negatives! OUCH
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12-10-2012, 09:27 AM #5785CONQUERING BARBELL
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DUP Training Powerlifting Log: http://forum.bodybuilding.com/showthread.php?t=154586623
***Powerlifter Crew***
Instagram: Conquertheweights
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12-10-2012, 09:53 AM #5786
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12-10-2012, 11:06 AM #5787
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12-10-2012, 11:57 AM #5788
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12-10-2012, 12:02 PM #5789
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12-10-2012, 12:02 PM #5790
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46679
MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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