Back Universal Pullovers- 6 pl x 20- very easy, 12 pl x 10- first reps felt kind of light, stack + 90 283 x 8* - up 1 rep
Pre ex with
Nautius Explode TM Pulldowns 1 pl ea side x 20, , 2 pl ea side x 10 ea side, 4 pl ea side x 8 bilaterally, . 6 pl + 45 ea side (315 ea side, (630 total) x 4 RP ea side*- up 10 lbs a side- .much stronger through ROM!
Trap bar Deads bar + 2 pl x 6 - slightly touched ground, no dead stop, 3 pl + 5 ea side x 4- up 10 lbs!
Chins BW (284 lbs) x 4 × 2 negatives- only did negatives last time-- so good increase!
One Arm Standing Concentration Curls- break in- 80 lbs x 8 ea arm with better ROM!
Awesome workout! Intense and focused..Stronger- up on all working sets, 2 PRs! , BW 284 lbs
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05-16-2020, 03:35 PM #601'The unexamined life is not worth living'.-Socrates.
'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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05-29-2020, 04:02 PM #602
Leg workout
Legs Nautilus leg extensions 120 x 10, 220 x 10, stack + 45 - 295 x 6- primarily neuromuscular facilitation stack + 195- 445 x 8* - up 1 rep pre ex with
Vertical leg press sled + 220 x 10, sled+ 330 x 10, sled + 440 x 6 NMF, sled + 575 x 8* - up 10 lbs and 1 rep!
Trap bar Squats 2 pl x 6 continuous, 3 pl + 10 ea side x 5 - up 20 lbs for 1 less rep!
Nautilus Leg curl- stack - 150 x 12 NA* -up 2 NA reps!
Calf raises on N Multi exercise machine stack + 105- 355 x 7 + 2 FR ea leg * unilaterally- up 25 lbs for 1 less rep ea leg
BW 285 lbs before workout
Awesome workout! Up on every working set, and PRS on 4 of 5 exercises despite not having a weight workout for legs in 4 weeks- was doing horse free squats during the first couple of weeks, nothing the last week or so. Lesson- a combination of sufficient training and rest time works!'The unexamined life is not worth living'.-Socrates.
'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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06-17-2020, 04:46 PM #603
Pecs/Delts/Triceps
Pecs/ Delts/Tris Nautilus laterals 130 x 20 ea side, - stack = 250 x 15 ea side. First reps were pretty easy, used 20 more lbs and 5 more reps on 2nd warmup
Nautilus Double Chest Flye 130 x 10 ea side unilaterally, stack = 250 x 10 ea side- used 20 lbs more, stack + 75 - 325 x 5 ea side - last wo did heavier in Rest Pause style, but form wasnt good -much fuller contractions pre ex w
Nautilus Decline Press 130 x 10 bilaterally, 250 x 4, stack + 75- 325 x 7 slrict negatives
Dips on Nautilus Multi exercis. BW (283 lbs) x 10- up 2 reps, BW + stack x 6 neg
N Laterals stack + = 380 x 11+ 2 FR ea side- slowly and strict til last couple then a bit faster
Seated Press 175 x 5 up 2 reps!
N Triceps stack + 25- 175 x 12* - up 2 reps! Pre ex with
Dips BW x 7 + 2 negatives- up 1 rep, plus added negatives this time BW 283 lbs prior to training,
Great workout! Missed a couple weeks due to foot injury, but overall was stronger, increased on every exercise after Nautilus pec'The unexamined life is not worth living'.-Socrates.
'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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06-25-2020, 03:14 PM #604
Back Universal Pullovers- 6 pl x 20- very easy, 12 pl x 10- first reps felt kind of light, stack + 105 -298 lbs x 6 - up 15 lbs for 2 less reps! Pre ex with
Nautius Explode TM Pulldowns 1 pl ea side x 20, , 2 pl ea side x 10 ea side, 4 pl ea side x 7 bilaterally- off 1 rep.
Trap bar Deads bar + 2 pl x 6 - slightly touched ground, no dead stop, 3 pl + 10 ea side x 4- up 10 lbs and 1 rep!
Chins on Multi exercise machine BW (284 lbs) x 5 × 2 negatives- up 1 rep
One Arm Standing Concentration Curls- break in- 80 lbs x 9 ea arm with better ROM! Pre ex with
Chins on Multi exercise machine BW x 4 negatives
Great workout! Intense and focused! Stronger- up on all working sets, 2 BW 284 lbs'The unexamined life is not worth living'.-Socrates.
'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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07-07-2020, 05:34 PM #605
Legs Break-in workout
Nautilus leg extensions 130 x 20- used 10 more lbs and 10 more reps. 230 x 10- used 10 more lbs, stack + 105- 355 x 7 NA (3 neg ea leg)
pre ex with
Vertical leg press sled + 220 x 10, sled+ 330 x 10, sled + 580 x 5- up 5 for 3 less reps, went fairly slow and strict.! Intense pre exhaustion set!
Trap bar Squats 3 pl + 10 ea side x 5 touch and go from floor- great set- same weight and reps
Nautilus Leg curl- stack - 150 x 12 NA- same weight and reps.
Skipped calf raises due to broken toe still healing BW 285 lbs before workout
Good workout- despite not having a leg workout since broke toe end of May- last leg workout'The unexamined life is not worth living'.-Socrates.
'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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07-14-2020, 04:32 PM #606
Pecs/Delts/Triceps
Pecs/ Delts/Tris
Nautilus laterals 130 x 20 ea side, - stack = 250 x 10 - DOD 5 less reps in 2nd warmup, was a bit hot in garage
Nautilus Double Chest Flye 130 x 10 ea side unilaterally, stack = 250 x 10 ea side- used 20 lbs more, stack + 75 - 325 x 6 a side - up 1 rep pre ex w
Nautilus Decline Press 130 x 10 bilaterally, 250 x 6- did 2 more reps, stack + 75- 325 x 1 + 1 FR- RP + 2 negs *!
Dips on Nautilus Multi exercis. BW (286 lbs) x 10, - up 3 lbs (BW) BW + stack x 6 neg- up 3 lbs!
N Laterals stack + = 380 x 15 + 2 FR ea side- slow and strict- up 4 reps ea side!
Seated Press 185 x 3 RP' First 2 full range of motion, failed on 3rd positive- wiped!
N Triceps stack + 25- 175 x 13* - up 1 rep!
Pre ex with
Dips BW x 9 + 2 negatives- up 2 reps!
BW 286 lbs before workout.
Awesome workout!ut! Intense and focused! Stronger overall increased on every working set in same style, except presses did Rest Pause with a bit heavier weight.'The unexamined life is not worth living'.-Socrates.
'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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07-25-2020, 04:15 PM #607
Back and Biceps
Back
Universal Pullovers- 7 pl x 20- used 1 more plate, 13 pl x 10- used 1 more plate, stack + 105 -298 lbs x 7* - up 1 rep!
Pre ex with
Nautius Explode TM Pulldowns 1 pl ea side x 20, 2 pl ea side x 10 ea side, 4 pl +25 ea side x 5 bilaterally* up 50 lbs for 2 less reps!
Trap bar Deads bar +
3 pl + 15 ea side x 5'- up 10 lbs and 1 rep!
One Arm Standing Concentration Curls- break in- 80 lbs x 10 ea arm - up 1 rep Pre ex with
Chins on Multi exercise machine BW x 3 + 2 negatives - up 3 positives, only did negatives last workout!
Awesome workout! Intense and focused! Stronger- up on all sets!
BW 283 lbs before workout, have been watching food intake and doing more MA training'The unexamined life is not worth living'.-Socrates.
'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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08-16-2020, 07:01 PM #608
Legs
Legs
Break-in workout- hadn't weight trained in about 3 weeks, after I strained shoulder in non training situation, and about 5 weeks since last weight leg workout- up on every working set!!
Nautilus leg extensions 130 x 20, 230 x 10, stack + 105- 355 x 8 NA (4 neg ea leg) - up 1 NA rep ea legex with
Vertical leg press sled + 310 x 10- used 90 more lbs, not bad, sled+ 420 x 6, used 90 more lbs with 4 less reps, hot in garage! sled + 580 x 7- up 2 reps!
had to put on tank top, reset and catch breath
Trap bar Squats 3 pl + 15 ea side x 5 touch and go from floor- up 10 lbs!
Nautilus Leg curl- stack - 150 x 14 NA * - up 2 NA reps!
BW 284 lbs before workout
Awesome workout!'The unexamined life is not worth living'.-Socrates.
'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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08-27-2020, 05:03 PM #609
Pecs/Delts/Triceps
Pecs/ Delts/Tris
Warm up
Nautilus laterals 130 x 20 ea side, stack = 250 x 10
Nautilus Double Chest Flye 130 x 10 ea side unilaterally, stack = 250 x 10 ea side, stack + 85 - 335 x 5 a side* up 10 lbs for 1 less rep pre ex w
Nautilus Decline Press 130 x 10 bilaterally, 250 x 6-, stack + 85 - 335 x 4* - up 10 lbs and 3 reps!
Dips on Nautilus Multi exercis. BW (279 lbs) x 10, - up 3 lbs (BW) + stack x 7 neg- up 1 rep- Weighing a few lbs less
N Laterals stack + 140- 390 x 15 + 2 FR ea side- up 10 lbs! Pre ex with
Seated press 185 x 2 RP
N Triceps stack + 35 185* x 5 -up 10 lbs but got 8 less reps - was having trouble breathing, especially the last exercise.
BW 279 lbs before workout.
Awesome workout! Intense ! Stronger overall (2 1/2 PRS!) despite it being hot, started to fade at end.'The unexamined life is not worth living'.-Socrates.
'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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09-03-2020, 06:32 PM #610
Back and Biceps
Back
Universal Pullovers- 6 pl x 20- used 1 less plate, 13 pl x 10, stack + 105 -298 lbs x 7- tough set!
Pre ex with
Nautius Explode TM Pulldowns 2 pl ea side x 10- started with 90 lbs more, 3 pl ea side x 10 ea side used 90 lbs more, 4 pl +25 ea side x 6 bilaterally* up 1 rep
Trap bar Deads bar +
3 pl + 20 ea side 310+ bar ~ 375- 380) x 3 -up 10 lbs for 2 less reps.
Yates Rows break in- bar x 10, 135 x 10, 225 x 8,
BB Curls- break in- 135 x 8, Pre ex with
Chins on Multi exercise machine BW x 5 + 2 negatives - up 2 positives with 3 less lbs BW
Great workout! Was hot in garage again, and have been doing Martial arts training in morning outside, was feeling tired earlier, passed out for about an hour and a half. Was focused and strong with good control and intensity, up on 2 exercises, 1 more in weight only and 1 PR.
BW 280 lbs before workout'The unexamined life is not worth living'.-Socrates.
'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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09-08-2020, 05:13 PM #611
Leg workout
Nautilus leg extensions 130 x 20, 230 x 10, stack + 35= 285 x 10, stack + 105- 355 x 10 NA,* (5 neg ea leg) - up 2 NA rep ea leg. Caugnt most of my breath then pre ex with
Vertical leg press sled + 220 x 10, started lighter, body wasn't awake enough yet x 10, sled + 330 x 10- nice depth!, sled+ 420 x 6, sled + 610 x 5- up 30 lbs for 2 less reps! - Awesome pre ex superset!
Trap bar Squats 1 pl ea side x 5, 2pl x 5- hadn't been doing warmup sets on this exercise for months, 3 pl + 20 a side (~ 385~390) x 3 up 10 lbs for 2 less reps- had to drive hard for the last one.
Nautilus Leg curl- stack + 20 x 6 positives- last time did 20 lbs less and 6 more reps in neg act style
BW 281 lbs before workout
Great workout! Up in weight on all exercises *1 PR, but got less reps on last 2 working sets- also did 4 more warmup sets this time. Looking much leaner than in January, down about 20 lbs!'The unexamined life is not worth living'.-Socrates.
'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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09-13-2020, 06:14 PM #612
Pecs/Delts/Triceps
Pecs/ Delts/Tris
Warm up
Nautilus laterals 110 x 20 ea side- started warmups a bit lighter, 200 x 10 ea side
Nautilus Double Chest Flye 100 x 10 ea side unilaterally, 200 x 10 ea side, stack + 85 - 335 x 8 L side* x 7 R, up 3 reps L, 2 reps R! e ex w
Nautilus Decline Press 100 x 10 bilaterally, 200 x 6- smoother, stack + 85 - 335 x 5* + 2 FR + 1 neg! Up 1 rep, plus went beyond failure.
Dips on Nautilus Multi exercis. BW (281 lbs) x 10, - up 3 lbs (BW) + stack x 7 neg, drop Bw x 4 neg- both sets to negative failure, Weighing a couple lbs more., Intense!- good form, ROM and concentration.
N Laterals stack + 130- 380 x 17 + 2 FR used 10 lbs less for 2 more reps and negatives in stricter no grip style.
Seated press, bar x 10, 135 x 6, 185 x 2 1/2 RP- up 1 rep-
N Triceps stack + 30 180 x 9 - used 5 lbs less but got 4 more reps!.
BW 281 lbs before workout.
Awesome workout! Intense! Strong (2 PRS)!'The unexamined life is not worth living'.-Socrates.
'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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09-23-2020, 06:27 PM #613
Back and Biceps
Back/ Biceps
Universal Pullovers- 6 pl x 10, 11 pl x 10, stack- 15 pl x 10, did an extra warmup set on each, stack + 105 -298 lbs x 8* - up 1 rep! Pre ex with
Nautius Explode TM Pulldowns 1pl ea side x 10- started out light today, 2 pl x 10, 3 pl ea side x 10 ea side, 4 pl +25 ea side x 7 bilaterally* up 1 rep!
Trap bar Deads bar + 2 pl ea side x 8- felt pretty light the first few reps,, 3 pl + 20 ea side 310+ bar ~ 375- 380) x 4 - up 1 rep!
Yates Rows bar x 10, 135 x 10- eaay, 225 x 10- up 2 eeps!
BB Curls 135 x 10- up 2 reps! Pre ex with
Chins on Multi exercise machine BW x 7+ 2 negatives - up 2 positives with 1 less lb BW
Awesome workout! Stronger-Up on every working set, 2 PRS! Intense and focused with a bit stricter form .Was hot in garage still,
BW 279 lbs before workout'The unexamined life is not worth living'.-Socrates.
'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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09-28-2020, 07:41 PM #614
Leg workout
Legs
Nautilus leg extensions 130 x 20, 230 x 10, stack + 35= 285 x 10, stack + 105- 355 x 12 NA * (6 )eg ea leg) - up 2 NA then pre ex after catching breath on last set with
Vertical leg press sled + 220 x 10- felt pretty easy, sled + 330 x 10- deep and very strong, sled+ 420 x 8- did 2 more reps, sled + 610 x 6 up 1 rep! - Awesome pre ex superset!
Trap bar Squats 2 pl ea side x 8 reps- continous tension, 3 pl + 25 a side (~ 385 - 390) x 3 up 10 lbs!
Nautilus Leg curl- stack + 25 x 7 reps*- up 5 lbs and 1 rep!
Calf Raises on Multi exercise machine- break in - haven't done since I injured my toe- stack -250 x 15 bilaterally, slow and strict.
BW 280 bs before workout
Awesome workout! Up on every working set, 2 PRs in better form overall!'The unexamined life is not worth living'.-Socrates.
'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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10-06-2020, 06:53 PM #615
Pecs/Delts/Triceps
Pecs/ Delts/Tris
Warm up
Nautilus laterals 120 x 20 ea side, 220 x 10 ea side
Nautilus Double Chest Flye 110 x 10 ea side unilaterally, 220 x 10 ea stack + 105 - 355 x 8 L side* x 7 R- up 20 lbs! , Pre ex w
Nautilus Decline Press 110 x 10 bilaterally, 220 x 6, stack + 85 - 355 x 2 + 2 FR + 1 neg! Up 20 lbs for 3 less positives!
Dips on Nautilus Multi exercise (BW) + stack x 7 neg, drop BW x 6 + 2 neg- up.- only got negatives last time!- so basically up 6 positives and 2 less negs!
N Laterals stack + 130- 380 x 20 + 2 FR* - up 3 reps!
Seated press- started a pin lower- bar x 10, 135 x 8, 185 x 1 RP, drop 155 x 1 RP, failed on 3rd RP. 1 less rep with starting weight, but full ROM from top of shoulder level.
N Triceps stack + 30 180 x 11* - up 2 reps!
Preex with
Negative Dips BW x 6
BW 280 lbs before workout.
Awesome workout! Up on basically everything- Very Strong ( 3 PRS)! Intense and focused in stricter overall form!'The unexamined life is not worth living'.-Socrates.
'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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10-11-2020, 04:53 PM #616
Back and Biceps
Back/ Biceps
Universal Pullovers- 6 pl x 20- did 10 more reps, 11 pl x 10, stack- 15 pl x 10, stack + 105 -298 lbs x 9* up 1 rep! Pre ex with
Nautius Explode TM Pulldowns 1pl ea side x 20- did 10 more reps, 2 pl x 10, 3 pl ea side x 10 ea side, 4 pl +25 ea side x 8 bilaterally* up 1 rep!
Trap bar Deads bar + 3 pl ea side x 4, 3 pl + 25 ea side ~ 385- 390) x 3 up 10 lbs for 1 less rep!
Yates Rows bar x 20- did 10 more steps, 135 x 10, 225 x 6, 275 x 6- up 50 lbs for 4 less reps!
BB Curls 155 x 8 - up 20 lbs for less 2 reps!
Awesome workout! Stronger-Up on every working set, 2 PRS! Very Intense, drove hard!
BW 279 lbs before workout'The unexamined life is not worth living'.-Socrates.
'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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10-15-2020, 07:24 PM #617
Leg workout
Legs
Nautilus leg extensions 130 x 20, 240 x 10- used 10 more lbs, stack + 35= 285 x 10, stack + 105- 360 x 12 NA * (6 )eg ea leg) - up 5 lbs! then pre ex after catching breath
Vertical leg press sled + 220 x 10- very deep!, sled + 330 x 10- deep and very strong, sled+ 420 x 10 - did 2 more reps, sled + 610 x 7! up 1 rep, took 3 tries to start, but pushed hard!
Trap bar Squats 2 pl ea side x 8 reps, , 3 pl + 25 a side (~ 385 - 390) x 3- same weight and reps, was feeling the effects of the previous two exercises and heat in garage .
Intense workout! Up on first 2 exercises, in better form- really trashed thighs, did on 3 days rest, less than I had been doing, strength up slightly over last workout.
BW 280 bs before workout'The unexamined life is not worth living'.-Socrates.
'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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10-21-2020, 07:21 PM #618
Pecs/Delts/Triceps
Pecs/ Delts/Tris
Nautilus laterals 120 x 20 ea side, 230 x 10 ea side
Used 10 lbs more on 2nd warmups on all 3 exercises
Nautilus Double Chest Flye 110 x 10 ea side unilaterally, 230 x 10 ea stack + 110- 360 x 8 L side* x 7 R- up 5 lbs! , Pre ex w
Nautilus Decline Press 110 x 10 bilaterally, 230 x 6, stack + 110- 360x 2 + 2 FR*- up 5 lbs!
Dips on Nautilus Multi exercise (BW) + stack x 5 neg- first 4 pretty controlled, off 2 reps, drop BW x 6 + 2 neg
N Laterals stack + 135- 385 x 21 + 2 FR* - up 5 lbs and 1 rep!
Seated press- bar x 10, 135 x 8, 185 x 1 RP- only a partial, drop 155 x 3RP, x 1 RP- up 2 reps with drop weight
N Triceps stack + 40 -190 x 10*- up 10 lbs for 1 less rep!
Preex with
Negative Dips BW x 7- up 1 rep.
BW 280 lbs before workout.
Awesome workout!- Very Strong ( 4 PRS- most I've got in several years!) Trained very intensely in same or better form.'The unexamined life is not worth living'.-Socrates.
'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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11-08-2020, 05:47 PM #619
Back and Biceps
Back/ Biceps
Universal Pullovers- 6 pl x 20- easy, 13 pl x 10- used 2 more plates, Stack + 25 lbs pl x 6 stack + 125 -318 lbs x 6* - up 20 lbs for 3 less reps! Pre ex with
Nautius Explode TM Pulldowns 1pl ea side x 20- easy, 2 pl x 10, 3 pl ea side x 6, 4 pl +35 ea side (430 lbs) x 6 bilaterally* - up 20 lbs for 2l less reps
Trap bar Deads bar + 2 pl ea side x 10- easy, 3 pl + 35 ea side ~404- 410) x 3 up 20 lbs!
Yates Rows 135 x 10, 225 x 6, 315 x 6- up 40 lbs!
BB Curls 185 x 6 - up 30 lbs for less 2 reps! Pre ex with
Negative Chins on multi exercise BW x 6
Awesome workout! Very stong- Up on every working set, 2 PRS! Intense!
BW 279 lbs before workout'The unexamined life is not worth living'.-Socrates.
'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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11-15-2020, 05:59 PM #620
Legs
Legs
Warm up
Full Sissy Squats using Multi exercise machine- BW x 20
Nautilus leg extensions 130 x 20, stack- 250 x 10- used 10 more lbs, stack + 45- 295 x 10- used 10 more lbs
Vertical leg press sled + 220 x 10, sled + 350 x 10- used 20 more lbs, sled+ 440 x 8- used 10 more lbs for 2 less reps, pretty easy,
Sled + 620 x 6 ^ up 10 lbs for 1 less rep!- didn't pre ex
Trap bar Squats 2 pl ea side x 6 reps, 3 pl ea side x 6, 3 pl + 35 a side (~ 405- 410) x 2 ^ - up 20 lbs for 1 less rep!
Nautilus Leg extensions stack + 60- 310 x 1 12 sec static and 1 6 second static.
Supersetted with
Nautilus Leg Curl stack + 25- 175 x 6 + a 3 second static! ^
Calf Raises on Multi exercise stack - 250 x 8 ea leg! Most I've done since I fractured my toe in May
Awesome workout! Up on every working set most 10 to 20 lbs, ^3 PRs for the year !
BW 277 lbs'The unexamined life is not worth living'.-Socrates.
'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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11-21-2020, 05:31 PM #621
Pecs/Delts/Triceps
Pecs/ Delts/Tris
Nautilus laterals 130 x 20 ea side - used 10 more lbs, 240 x 10 ea side used 10 lbs more.
Nautilus Double Chest Flye 130 x 10 ea side unilaterally, +20 240 x 6, used 10 more lbs ea stack + 110- 360 x 8 L side x 6 R. - same reps L off 1 rep R, Pre ex w
Nautilus Decline Press 130x 10 bilaterally up 20, 240 x 6 used 10 more lbs, stack + 110- 360x 3*+ 3 FR - up 1 rep
Dips on Nautilus Multi exercise (BW) + stack x 6 neg - up 1 rep- tough set!
N Laterals stack + 135- 380 x 14 + 2 FR- off several reps with 5 less lbs but pushed to failure in strict form.
Seated press- bar x 10, 135 x 6, 185 x 1 partial- tough from low position!
N Triceps stack + 40 -190 x 11*- up 1 rep
Preex with
Dips BW x 8 positives + 2 neg- only got negatives last time-big jump!
BW 277 lbs before workout.
Great workout! Was a little shaky and off balance going in due to circumstances, off on 3 sets by a bit, but up on other 4 working sets, and still got 2 PRS!'The unexamined life is not worth living'.-Socrates.
'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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11-30-2020, 05:18 PM #622
Back and Biceps
Back/ Biceps
Universal Pullovers- 6 pl x 20, 14 pl x 10- used 1 more plate- was pretty strong, , Stack + 35 lbs pl x 10- used 10 more lbs for 4 more reps, stack + 125 -318 lbs x 7* - up 1 rep, first 5 were stronger through ROM, pex with
Nautius Explode TM Pulldowns 1pl ea side x 20, 2 pl x 10, 3 pl ea side x 10- did 4 more reps, 4 pl +35 ea side (430 lbs) x 7 bilaterally* -up 1 rep, continuous tension, nonstop but controlled.
Trap bar Deads bar + 2 pl ea side x 10, 3 pl + 35 ea side ~404- 410) x 3- focused on good form, same reps and weight
Yates Rows 225 x 10 - did 4 more reps, 335 x 6- up 20 lbs!
BB Curls 185 x 8 - up 2 reps! Pre ex with
Negative Chins on multi exercise BW x 8 - up 2 reps! (Weighed around 2 lbs less)
BW 277 lbs before workout
Awesome workout! On 9 days rest between weight W/OS, up on every working set, (except Deadlifts, didn't want to risk injury), 2 PRs!'The unexamined life is not worth living'.-Socrates.
'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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12-07-2020, 03:56 PM #623
Leg workout
Legs
Nautilus leg extensions 130 x 10, stack- 250 x 10. stack + 45- 285 x 10 pre ex with
Vertical leg press sled + 220 x 10, sled + 350 x 10- sled+ 440 x 10- wasn't hard!
Sled + 620 x 9- up 3 reps! didn't pre ex this one again
Trap bar Squats 2 pl ea side x 8 reps, 3 pl ea side x 4, 3 pl + 37.5 a side (~ 410~ 415) x 3 * continuous tension style- up 5 lbs and 1 rep!
Nautilus Leg extensions stack + 85 - 335 x 8 positives + 6 sec static- only did 2 statics last time
Supersetted with
Nautilus Leg Curl stack x 6 NA- did different style last workout.
Calf Raises on Multi exercise stack + 25 - 275 x 9 + 2 FR ea leg- up 25 lbs and 1 rep ea leg!
Awesome workout! Strong- up on working sets, 1 PR! Intense with better form!
Trained mid afternoon.
BW 277 lbs'The unexamined life is not worth living'.-Socrates.
'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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12-14-2020, 05:15 PM #624
Pecs/Delts/Triceps
Pecs/ Delts/Tris
Nautilus laterals 130 x 20 ea side, 230 x 10 ea side
Nautilus Double Chest Flye 110 x 10 ea side unilaterally, 220 x 10 ea side stack + 110- 360 x 9 L side* x 7 R - up 1 rep ea side Pre ex w
Nautilus Decline Press 110 x 10, 220 x 6, stack + 110- 360 x 2- some weight ll off, continued set for 4 more reps, ended with 320 lbs.
Dips on Nautilus Multi exercise (BW) + stack x 8 neg*- up 2 reps!
N Laterals stack + 110 360 x 19 + 2 FR ea arm
Seated press-135 x 8, 185 x 2 statics- need more time to rebuild shoulder pressing strength.
N Triceps stack + 50 -200 x 13 *- up 10 lbs and 2 reps! - very strong!
Preex with
Dips BW + 250 x 4 negs up 250 lbs but did a positive set last time, still very strong!
BW 278 lbs before workout.
Awesome workout! Up on most working sets, 3 PRs! Was going for good reps rather than weightlifting records, so very good one!!'The unexamined life is not worth living'.-Socrates.
'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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12-22-2020, 05:22 PM #625
Back and Biceps
Back/ Biceps
Universal Pullovers- 6 pl x 20, 13 pl x 10, Stack + 35 lbs pl x 10, stack + 125 -318 lbs x 8* - up 1 rep , preex with
Nautius Explode Pulldowns 1pl ea side x 20, 2 pl x 10, 3 n pppppl ea side x 10, 5 pl a side (450 bs) x 5 bilaterally* -up 20 lbs for 2 less reps!
Trap bar Deads bar + 2 pl ea side x 10, 3 pl + 37. 5 ea side ~410 415. 1 twinge lower back, stopped on.1st rep.
Negative Chins on multi exercise BW x 8
BW 274. 8 lbs before workout
Awesome workout until strained back on trapbar working set, up on first 2 exercises PRS on both, just did Negative Chins afterwards, since they dont involve lower back.'The unexamined life is not worth living'.-Socrates.
'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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01-16-2021, 02:26 PM #626
Leg workout
Nautilus Leg extensions 100 x 20, 200 x 10, 275 x 10, pre ex
Vertical leg press 220 x 10, 330 x 10, 440 x 10
620 x 10* - up 1 rep! No preex again on last set.
N. Leg extensions 275 x 2, with 12 second static and 8 seconds static
N. Leg Curl 150 x 2 with 8 sec static and 6 second
Standing Calf Raise- on N. Multi exercise machine stack +35 - 285 x 12 + 2 FR ea leg- unilaterally- up 3 reps ea leg!
Great workout! Increased on Leg press- PR and calf Raise, did different style on leg extensions and leg Curl so can't compare. 1st workout since 12/22 when I strained Lowe back on trapbar Deads so no trapbar today, first leg workout since 12/7. Creatine, Tumeric, Apple Cider Vinegar and Fat burners only today. No other supplements of any kind since before Christmas- Good day today!
BW 269- lost 31 lbs in past year, waist much smaller, doesn't appear to be any muscle loss'The unexamined life is not worth living'.-Socrates.
'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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02-10-2021, 05:08 PM #627
Back and Biceps
Back/ Biceps
Break in workout
Universal Pullovers- 6 pl x 20, 10 pl x 10- very easy!, Stack (15 pl) x 10- strict, full ROM with Pause in contracted position, preex with
Nautius Explode Pulldowns 1pl ea side x 20, 2 pl x 10, 3 ea side x 10, 5 pl a side (225 ea side) x 4 + 1 FR ea side, unilaterally, strict and fairly slow, slight assist last part of ROM to get full contractions
Yates Rows 135 x 10, 225 x 10, 315 x 6
Negative Chins on multi exercise BW x 8
BW 269 lbs before wo
Good break in workout, hadn't trained back and biceps since December 22, went for good form with fairly heavy weights, good focus and intensity!'The unexamined life is not worth living'.-Socrates.
'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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02-14-2021, 03:58 PM #628
Leg workout
Leg workout
Break in- last leg workout was 27 days ago
Nautilus Leg extensions 100 x 20, 200 x 10, 275 x 10, pre ex with
Vertical leg press 200 x 10, 330 x 10- was pretty easy!, 420 x 10,
620 x 6- good ROM, all strict reps ! No pre ex, did 4 less reps last leg workout
N. Leg extensions 275 x 10 NA + 1 6 second static and 1 bilateral negative - up, only did 2 positives before statics last workout !
N. Leg Curl 150 x 6 NA +1 sec static and 1 bilateral negative -
up, only did 2 positives before statics last workout !.
Standing Calf Raise- on N. Multi exercise machine stack + 55 - 305 x 12 + 2 FR ea leg- unilaterally- up 20 lbs!, same rep scheme
Great workout! For a break in was very strong overall, stamina and endurance, a bit off, respiratory congestion didn't help, used notably better form and ROM on leg press, better control and focus overall, good intensity!
BW 270 before, had a lot of carbs last night and earlier today'The unexamined life is not worth living'.-Socrates.
'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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02-28-2021, 04:49 PM #629
Back and Biceps
Back/ Biceps
Break in workout
Universal Pullovers- 6 pl x 10, 10 pl x 10, Stack (15 pl) x 10- strict, full ROM, fully contracted position, preex with
Nautius Explode Pulldowns 1pl ea side x 20, 2 pl x 10, 3 ea side x 10, bilaterally
5 pl a side (225 ea side) x 7 + 2 FRa3 ea side unilaterally, up 3 reps and 1 FR - much stronger!
Yates Rows 135 x 10, 225 x 8, 315 x 8 - up 2 reps!
BB Shrugs- break in 315 x 8
Negative Chins on multi exercise BW x 3 + 2 negatives (weighed 2 lbs less) only got negatives last time-, so much stronger !
BW 267 lbs before wo
Great workout! Intense and Strong with as good or better form! Was very tired this week, so didn't do any intense training since last Sunday.'The unexamined life is not worth living'.-Socrates.
'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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03-09-2021, 04:39 PM #630
Leg workout
Leg workout
Nautilus Leg extensions 110 x 10, 220 x 10, 275 x 10, pre ex with
Vertical leg press 220 x 10, 330 x 10, 440 x 10, - great form, full ROM
620 x 8- up 2 reps- stronger in good form!
N. Leg extensions 275 x 12 NA unilaterally, + a 10 second static and 1 negative - up 2 NAs and 4 seconds on Static
N. Leg Curl 150 x 8 NA +10 sec static and 1 bilateral negative -
up 2 NA and 4 seconds on Static.
Standing Calf Raise- on N. Multi exercise machine stack + 70- 320 x 12 + 2 FR ea leg- unilaterally- up 15 lbs same reps!
Awesome workout! Stronger, more control and focus overall, Intense!
BW 269 lbs before workout.'The unexamined life is not worth living'.-Socrates.
'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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