Thursday January 6, 2022 - Back and Biceps
Slept 6 hours.
BACK - Peak for 2 seconds
------
High Pulls (C-G)
16,16,13 x 115 -
T-Bar Rows (Landmine)
16,15,14 x 55
Stretch Between each exercise
BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (Supinate)
14,13,12 x 80 -
DB Concentration Curl (Sup)
12-11 x 25 (non-stop)
Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45
Reverse Wrist Roller
2 times up with 20 pounds
Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
19 x 2 fingers (3) per hand x 20 pounds
2 sets D.A.R.D.
—
|
-
01-06-2022, 06:24 AM #6451--------------------------------------------------------------
Available as a rep
-
01-07-2022, 05:29 AM #6452
Thursday January 6, 2022 - Back and Biceps
Slept 7 hours.
BACK - Peak for 2 seconds
------
High Pulls (C-G)
16,15,14 x 115 -
T-Bar Rows (Landmine)
16,15,14 x 55
Stretch Between each exercise
BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (Supinate)
14,13,12 x 80 -
DB Concentration Curl (Sup)
12-11 x 25 (non-stop)
Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45
Reverse Wrist Roller
2 times up with 20 pounds
Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
19 x 2 fingers (3) per hand x 20 pounds
2 sets D.A.R.D.
—--------------------------------------------------------------
Available as a rep
-
-
01-07-2022, 07:16 AM #6453
Friday January 7, 2022 Chest, Tri, Delts
1.5+5=6.5 hours sleep.
Rotator Cuff Exercises -
SKIP every other time
CHEST - Inner Chest -SKIPPED
V-Bar Smith Chest Press
7 x 95
TRICEPS -
Cable Rope Skullcrushers
16,14,13,12 x 90 (on bench 1 notch up)
DB Tricep Extension
15-13-12 x 25 (Non-Stop)
SHOULDERS -
1-Arm Landmine Press
15-14-12 x 10 (plus bar) non-stop
Kneeling Low/Cable Rope V-Raise
9,8,7 x 45
DB Bent-Over Lateral
13,12,11 x 25 (head on bench)
--
D.A.R.D. - optional
2 sets x 25
Hypetextensions
24-24 (straight, alternate)
—--------------------------------------------------------------
Available as a rep
-
01-08-2022, 07:00 AM #6454
Saturday January 8, 2022 - Legs
Sleep 7.5 hours.
HAMSTRINGS
-----
2 seconds peak
Landmine SLD - V-Bar
17,16 x 55
Nautilus Lying Leg Curl
15,14 x 70
QUADRICEPS
-----
Hack Squat
20,19,18,16 x 225 -
Landmine Front Squat Thrusts -
16,16 x 55
CALVES —
-----
Standing Calf
14,11,11 x 65 - adds set next time
Seated Calf - SKIPPED
13,12 x 60
D.A.R.D. 2 sets
—--------------------------------------------------------------
Available as a rep
-
01-09-2022, 05:35 AM #6455
Sunday January 9, 2022 - Back and Biceps
Slept 7 hours.
BACK - Peak for 2 seconds
------
High Pulls (C-G)
16,16,15 x 115 -
T-Bar Rows (Landmine)
16,15,14 x 55
Stretch Between each exercise
BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (Supinate)
14,13,12 x 80 -
DB Concentration Curl (Sup)
13-11 x 25 (non-stop)
Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45
Reverse Wrist Roller
2 times up with 20 pounds
Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
19 x 2 fingers (3) per hand x 20 pounds
2 sets D.A.R.D.
—[--------------------------------------------------------------
Available as a rep
-
01-11-2022, 07:45 AM #6456
Tuesday January 11, 2022 Chest, Tri, Delts
1.5+3+4.5=9 hours sleep.
Rotator Cuff Exercises -
SKIP every other time
CHEST - Inner Chest -SKIPPED
V-Bar Smith Chest Press
7 x 95
TRICEPS -
Cable Rope Skullcrushers
16,14,13,12 x 90 (on bench 1 notch up)
DB Tricep Extension
15-13-12 x 25 (Non-Stop)
SHOULDERS -
1-Arm Landmine Press
15-14-12 x 10 (plus bar) non-stop
Kneeling Low/Cable Rope V-Raise
9,8,7 x 45
DB Bent-Over Lateral
14,12,11 x 25 (head on bench)
--
D.A.R.D. - optional
2 sets x 25
Hypetextensions
24-24 (straight, alternate)
—--------------------------------------------------------------
Available as a rep
-
-
01-12-2022, 06:34 AM #6457
Wednesday January 12, 2022 - Legs
Sleep 7 hours.
HAMSTRINGS
-----
2 seconds peak
Landmine SLD - V-Bar
17,16 x 55
Nautilus Lying Leg Curl
15,14 x 70
QUADRICEPS
-----
Hack Squat
12,12,11,10 x 250 - UP 25
Landmine Front Squat Thrusts -
16,16 x 55
CALVES —
-----
Standing Calf
15,13,12,12 x 65 -
Seated Calf - SKIPPED
13,12 x 60
D.A.R.D. 2 sets
—--------------------------------------------------------------
Available as a rep
-
01-13-2022, 06:06 AM #6458
Thursday January 13, 2022 - Back and Biceps
Slept 5 hours.
BACK - Peak for 2 seconds
------
High Pulls (C-G)
17,16,15 x 115 -
T-Bar Rows (Landmine)
16,15,14 x 55
Stretch Between each exercise
BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (Supinate)
14,13,12 x 80 -
DB Concentration Curl (Sup)
13-11 x 25 (non-stop)
Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45
Reverse Wrist Roller
2 times up with 20 pounds
Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
20 x 2 fingers (3) per hand x 20 pounds
2 sets D.A.R.D.
—--------------------------------------------------------------
Available as a rep
-
01-14-2022, 06:06 AM #6459
Friday January 14, 2022 Chest, Tri, Delts
5.5 hours sleep.
Rotator Cuff Exercises -
SKIP every other time
CHEST - Inner Chest -SKIPPED
V-Bar Smith Chest Press
7 x 95
TRICEPS -
Cable Rope Skullcrushers
16,15,13,12 x 90 (on bench 1 notch up)
DB Tricep Extension
15-13-12 x 25 (Non-Stop)
SHOULDERS -
1-Arm Landmine Press
15-14-13 x 10 (plus bar) non-stop
Kneeling Low/Cable Rope V-Raise
9,8,7 x 45
DB Bent-Over Lateral
14,12,11 x 25 (head on bench)
--
D.A.R.D. - optional
2 sets x 25
Hypetextensions
24-24 (straight, alternate)
—--------------------------------------------------------------
Available as a rep
-
01-15-2022, 08:17 AM #6460
Saturday January 15, 2022 - Legs
Sleep 5+3.5=8.5 hours.
HAMSTRINGS
-----
2 seconds peak
Landmine SLD - V-Bar
17,16 x 55
Nautilus Lying Leg Curl
15,14 x 70
QUADRICEPS
-----
Hack Squat
13,13,11,10 x 250 - UP 25
Landmine Front Squat Thrusts -
16,16 x 55
CALVES —
-----
Standing Calf
15,14,13,12,11 x 65 -
Seated Calf - SKIPPED
13,12 x 60
D.A.R.D. 2 sets
—--------------------------------------------------------------
Available as a rep
-
-
01-17-2022, 06:23 AM #6461
Monday January 17, 2022 - Back and Biceps
Slept 7 hours.
BACK - Peak for 2 seconds
------
High Pulls (C-G)
17,16,15 x 115 -
T-Bar Rows (Landmine)
17,15,14 x 55
Stretch Between each exercise
BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (Supinate)
15,13,12 x 80 -
DB Concentration Curl (Sup)
13-11 x 25 (non-stop)
Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45
Reverse Wrist Roller
2 times up with 20 pounds
Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
20 x 2 fingers (3) per hand x 20 pounds
2 sets D.A.R.D.
—--------------------------------------------------------------
Available as a rep
-
01-18-2022, 06:22 AM #6462
Tuesday January 18, 2022 Chest, Tri, Delts
6 hours sleep.
Rotator Cuff Exercises -
SKIP every other time
CHEST - Inner Chest -SKIPPED
V-Bar Smith Chest Press
7 x 95
TRICEPS -
Cable Rope Skullcrushers
16,15,14,12 x 90 (on bench 1 notch up)
DB Tricep Extension
15-13-12 x 25 (Non-Stop)
SHOULDERS -
1-Arm Landmine Press
15-14-13 x 10 (plus bar) non-stop
Kneeling Low/Cable Rope V-Raise
9,8,7 x 45
DB Bent-Over Lateral
14,12,11 x 25 (head on bench)
--
D.A.R.D. - optional
2 sets x 25
Hypetextensions
24-24 (straight, alternate)
—--------------------------------------------------------------
Available as a rep
-
01-19-2022, 06:51 AM #6463
Wednesday January 19, 2022 - Legs
Sleep 7.5 hours.
HAMSTRINGS
-----
2 seconds peak
Landmine SLD - V-Bar
18,16 x 55
Nautilus Lying Leg Curl
15,14 x 70
QUADRICEPS
-----
Hack Squat
14,13,12,11 x 250 -
Landmine Front Squat Thrusts -
16,16 x 55
CALVES —
-----
Standing Calf
16,14,13,12,12,11 x 65 -
Seated Calf - SKIPPED
13,12 x 60
D.A.R.D. 2 sets
—--------------------------------------------------------------
Available as a rep
-
01-20-2022, 06:27 AM #6464
Thursday January 20, 2022 - Back and Biceps
Slept 3.5+1.5+2=7 hours.
BACK - Peak for 2 seconds
------
High Pulls (C-G)
18,16,15 x 115 -
T-Bar Rows (Landmine)
17,16,14 x 55
Stretch Between each exercise
BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (Supinate)
15,13,12 x 80 -
DB Concentration Curl (Sup)
13-11 x 25 (non-stop)
Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45
Reverse Wrist Roller
2 times up with 20 pounds
Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
20 x 2 fingers (3) per hand x 20 pounds
2 sets D.A.R.D.
—--------------------------------------------------------------
Available as a rep
-
-
01-21-2022, 07:05 AM #6465
Friday January 21, 2022 Chest, Tri, Delts
6 hours sleep.
Rotator Cuff Exercises -
SKIP every other time
CHEST - Inner Chest -SKIPPED
V-Bar Smith Chest Press
7 x 95
TRICEPS -
Cable Rope Skullcrushers
16,15,14,13 x 90 (on bench 1 notch up)
DB Tricep Extension
15-14-12 x 25 (Non-Stop)
SHOULDERS -
1-Arm Landmine Press
15-14-13 x 10 (plus bar) non-stop
Kneeling Low/Cable Rope V-Raise
9,8,7 x 45
DB Bent-Over Lateral
14,12,11 x 25 (head on bench)
--
D.A.R.D. - optional
2 sets x 25
Hypetextensions
24-24 (straight, alternate)
—--------------------------------------------------------------
Available as a rep
-
01-22-2022, 06:18 AM #6466
Saturday January 22, 2022 - Legs
Sleep 6.5 hours.
HAMSTRINGS
-----
2 seconds peak
Landmine SLD - V-Bar
18,16 x 55
Nautilus Lying Leg Curl
15,14 x 70
QUADRICEPS
-----
Hack Squat
15,13,13,12 x 250 -
Landmine Front Squat Thrusts -
16,16 x 55
CALVES —
-----
Standing Calf
16,14,14,13,13,12 x 65 -
Seated Calf - SKIPPED
13,12 x 60
D.A.R.D. 2 sets
—--------------------------------------------------------------
Available as a rep
-
01-23-2022, 06:10 AM #6467
Sunday January 23, 2022 - Back and Biceps
Slept 7 hours.
BACK - Peak for 2 seconds
------
High Pulls (C-G)
18,17,15 x 115 -
T-Bar Rows (Landmine)
17,16,15 x 55
Stretch Between each exercise
BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (Supinate)
15,14,12 x 80 -
DB Concentration Curl (Sup)
13-11 x 25 (non-stop)
Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45
Reverse Wrist Roller
2 times up with 20 pounds
Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
12 x 2 fingers (3) per hand x 25 pounds
2 sets D.A.R.D.
—--------------------------------------------------------------
Available as a rep
-
01-24-2022, 06:31 AM #6468
Monday January 24, 2022 Chest, Tri, Delts
4.5+1.5=6 hours sleep.
Rotator Cuff Exercises -
SKIP every other time
CHEST - Inner Chest -SKIPPED
V-Bar Smith Chest Press
7 x 95
TRICEPS -
Cable Rope Skullcrushers
16,16,14,13 x 90 (on bench 1 notch up)
DB Tricep Extension
15-14-12 x 25 (Non-Stop)
SHOULDERS -
1-Arm Landmine Press
15-14-13 x 10 (plus bar) non-stop
Kneeling Low/Cable Rope V-Raise
9,8,7 x 45
DB Bent-Over Lateral
14,12,11 x 25 (head on bench)
--
D.A.R.D. - optional
2 sets x 25
Hypetextensions
24-24 (straight, alternate)
—--------------------------------------------------------------
Available as a rep
-
-
01-26-2022, 08:07 AM #6469
Wednesday January 26, 2022 - Legs
Sleep 4+1.5=5.5 hours.
HAMSTRINGS
-----
2 seconds peak
Landmine SLD - V-Bar
18,17 x 55
Nautilus Lying Leg Curl
15,14 x 70
QUADRICEPS
-----
Hack Squat
15,15,14,13 x 250 -
Landmine Front Squat Thrusts -
16,16 x 55
CALVES —
-----
Standing Calf
16,15,14,13,13,12 x 65 -
Seated Calf - SKIPPED
13,12 x 60
D.A.R.D. 2 sets
—--------------------------------------------------------------
Available as a rep
-
01-27-2022, 06:43 AM #6470
Thursday January 27, 2022 - Back and Biceps
Slept ? hours. Seemed like up every hour
BACK - Peak for 2 seconds
------
High Pulls (C-G)
18,17,16 x 115 -
T-Bar Rows (Landmine)
17,16,15 x 55
Stretch Between each exercise
BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (Supinate)
15,14,13 x 80 -
DB Concentration Curl (Sup)
13-11 x 25 (non-stop)
Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45
Reverse Wrist Roller
2 times up with 20 pounds
Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
13 x 2 fingers (3) per hand x 25 pounds
2 sets D.A.R.D.
—--------------------------------------------------------------
Available as a rep
-
01-28-2022, 06:57 AM #6471
Friday January 28, 2022 Chest, Tri, Delts
4.5+1.5=6 hours sleep.
Rotator Cuff Exercises -
SKIP every other time
CHEST - Inner Chest -SKIPPED
V-Bar Smith Chest Press
7 x 95
TRICEPS -
Cable Rope Skullcrushers
16,16,14,13 x 90 (on bench 1 notch up)
DB Tricep Extension
15-14-12 x 25 (Non-Stop)
SHOULDERS -
1-Arm Landmine Press
15-14-13 x 10 (plus bar) non-stop
Kneeling Low/Cable Rope V-Raise
9,8,7 x 45
DB Bent-Over Lateral
14,12,11 x 25 (head on bench)
--
D.A.R.D. - optional
2 sets x 25
Hypetextensions
25-25 (straight, alternate)
—--------------------------------------------------------------
Available as a rep
-
01-29-2022, 07:37 AM #6472
Saturday January 29, 2022 - Legs
Sleep 8 hours.
HAMSTRINGS
-----
2 seconds peak
Landmine SLD - V-Bar
19,17 x 55
Nautilus Lying Leg Curl
15,14 x 70
QUADRICEPS
-----
Hack Squat
17,16,14,13 x 250 -
Landmine Front Squat Thrusts -
16,16 x 55
CALVES —
-----
Standing Calf
16,15,14,14,13,12 x 65 -
Seated Calf - SKIPPED
13,12 x 60
D.A.R.D. 2 sets
—--------------------------------------------------------------
Available as a rep
-
-
01-31-2022, 06:47 AM #6473
Monday January 31, 2022 - Back and Biceps
Slept ? hours.
BACK - Peak for 2 seconds
------
High Pulls (C-G)
18,17,16 x 115 -
T-Bar Rows (Landmine)
18,16,15 x 55
Stretch Between each exercise
BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (Supinate)
15,14,13 x 80 -
DB Concentration Curl (Sup)
13-11 x 25 (non-stop)
Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45
Reverse Wrist Roller
2 times up with 20 pounds
Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
15 x 2 fingers (3) per hand x 25 pounds
2 sets D.A.R.D.
—--------------------------------------------------------------
Available as a rep
-
02-01-2022, 06:28 AM #6474
Tuesday February 1, 2022 Chest, Tri, Delts
5.5 hours sleep.
Rotator Cuff Exercises -
SKIP every other time
CHEST - Inner Chest -SKIPPED
V-Bar Smith Chest Press
7 x 95
TRICEPS -
Cable Rope Skullcrushers
16,16,15,13 x 90 (on bench 1 notch up)
DB Tricep Extension
15-14-12 x 25 (Non-Stop)
SHOULDERS -
1-Arm Landmine Press
15-14-13 x 10 (plus bar) non-stop
Kneeling Low/Cable Rope V-Raise
10,8,7 x 45
DB Bent-Over Lateral
14,12,11 x 25 (head on bench)
--
D.A.R.D. - optional
2 sets x 25
Hypetextensions
25-25 (straight, alternate)
—--------------------------------------------------------------
Available as a rep
-
02-02-2022, 07:26 AM #6475
Wednesday February 2, 2022 - Legs
Sleep 7.2 hours.
HAMSTRINGS
-----
2 seconds peak
Landmine SLD - V-Bar
19,18 x 55
Nautilus Lying Leg Curl
15,14 x 70
QUADRICEPS
-----
Hack Squat
17,16,15,14 x 250 -
Landmine Front Squat Thrusts -
16,16 x 55
CALVES —
-----
Standing Calf
17,16,15,14,13,13 x 65 -
Seated Calf - SKIPPED
13,12 x 60
D.A.R.D. 2 sets
—--------------------------------------------------------------
Available as a rep
-
02-13-2022, 05:14 AM #6476
-
-
02-13-2022, 05:46 AM #6477
Sunday February 13, 2022 a- Back and Biceps
6.5 hours sleep.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Lat Pulldown
6 x 125, 8 x 115
Bent-over DB Row
10 x 45
Nautilus Super Pullover
10,7x 130
BICEPS
-----
Incline Curls
10,8 x 35
E-Z Curl with Blaster
8,7 x 70 -
E-Z Reverse Curl
10,9 x 40
Zottman Curls
9,7 x 25
—
Reverse Wrist Roller -
3 sets - with 20 pounds
DARD 5 sets (2 before and 2 after the above.
—
Felt awesome--------------------------------------------------------------
Available as a rep
-
02-14-2022, 04:57 AM #6478
Monday February 14, 2022 - Chest, Triceps & Delts
Slept 6.5 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST — Placeholder
Incline Cable Fly
18 x 20
TRICEPS
Pulley Pushdowns
12,12,10. x 90 - Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
10-8 x 25
SHOULDERS
Wide Upright Row on Smith
8,7 x 70
Cable Dual Lateral Raises
8,7 x 20
Bent-Over Lateral Raise
8,7 x 20
--
Ab Coaster Psoas Stetch
Hypetextensions
15,14
—
DARD 2 sets -
—--------------------------------------------------------------
Available as a rep
-
02-15-2022, 07:02 AM #6479
Tuesday February 15, 2022 - Legs
Sleep 7 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
11,9 x 90 -
Seated Leg Curl
10,9 x 160
QUADRICEPS
-----
Hack Squat - outer, inner, o,i
10,10 x 250 -
Nautilus Leg Extension
9,9 x 150
CALVES
————
Standing Calf -
17,16 x 65
Seated Calf - SKIPPED
12,10,9 x 130
2 sets DARD
—--------------------------------------------------------------
Available as a rep
-
02-16-2022, 06:46 AM #6480
Wednesday February 16, 2022 a- Back and Biceps
6 hours sleep.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Lat Pulldown
10.8.7 x 115
Bent-over DB Row
10 x 45
Nautilus Super Pullover
10,8 x 130
BICEPS
-----
Incline Curls
11,9,7 x 35
E-Z Curl with Blaster
8,7 x 70 -
E-Z Reverse Curl
10,9,8 x 40 (close,mid,wide)
Zottman Curls
9,8 x 25
—
Reverse Wrist Roller -
3 sets - with 20 pounds
DARD 2 sets
—--------------------------------------------------------------
Available as a rep
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