Tuesday July 23, 2019 - Back and Biceps
Slept 6 hours
COMPOUND SET - DROP SETS
BACk
------
Lat Pulldown
13-9-9,11-7-7,10-8-8 x 150-125-100
T-Bar Rows
10-10,9-9,9-8 x 90-55
Stretch Between ~8 seconds each set
BICEPS - SUPERSET - DROP SETS
-----
Incline Curls
12-10,12-9,10-9 x 45-35
Cable E-Z Curl
18-13-13,14-12-12,14-10-10 x 65-55-45
Farmers Walk -
60-30 seconds x 65-45
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster -
19-13-10
—
Felt better but a little weird in the left bicep. I couldn’t do as much on back and was able to to the same on biceps. I’m thinking the blood in the muscles will help.
|
-
07-23-2019, 08:12 AM #5761--------------------------------------------------------------
Available as a rep
-
07-24-2019, 08:52 AM #5762
Wednesday July 24, 2019 - Chest, Triceps & Delts
Slept 7.5 hours
Left bicep seems good to go! Full speed ahead!
Rotator Cuff Exercises
CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
17, 11 x 45 - SKIPPED (chest)
TRICEPS - Superset, 20 seconds rest
Bench Dips
20-17-16,18-16-15616-13-13 x 115-80-45
Rope Triceps Pushdown
12-11,11-11,10-10 x 110-85
Standing Cable Tri Extension
10, 10, 9 x 45 — SKIPPED
SHOULDERS - Superset 20 seconds rest
Lateral Raises
7-7,6-6,6-5 x 45-35
Cable Upright Row
11-10,8-8,7-7 x 100-75
Face Pulls
11-10,8-8,7-7 x 100-75
Standing Calf Shrugs
15, 15, 13 x 110 - SKIPPED
--
Ab Coaster straight, 5 sec rest
25-18–14
Hypetextensions--------------------------------------------------------------
Available as a rep
-
07-26-2019, 10:03 AM #5763
Friday July 26, 2019 - Back and Biceps
Slept 7 hours
COMPOUND SET - DROP SETS
BACk
------
Lat Pulldown
13-9-10,11-9-9,10-8-8 x 150-125-100
T-Bar Rows
12-10,9-10,9-8 x 90-55
Stretch Between ~8 seconds each set
BICEPS - SUPERSET - DROP SETS
-----
Incline Curls
13-10,12-9,13-10 x 45-35
Cable E-Z Curl
19-13-13,14-13-12,14-11-10 x 65-55-45
- Up next time
Farmers Walk -
60-30 seconds x 65-45
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster -
19-13-10
—--------------------------------------------------------------
Available as a rep
-
07-27-2019, 10:15 AM #5764
Saturday July 27, 2019 - Chest, Triceps & Delts
Slept 6+1.5=7.5 hours
Experienced some rotator cuff issues in my left side but the back/biceps work improved it greatly yesterday. This tells me I need to add bent over laterals and stiff arm high pulley rotator work.
Rotator Cuff Exercises
CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
17, 11 x 45 - SKIPPED (chest)
TRICEPS - Superset, 20 seconds rest
Bench Dips
20-17-16,18-16-16,16-14-13 x 115-80-45
Rope Triceps Pushdown
14-11,11-11,10-10 x 110-85
Standing Cable Tri Extension
10, 10, 9 x 45 — SKIPPED
SHOULDERS - Superset 20 seconds rest
Lateral Raises
7-7,6-6,6-5 x 45-35
Cable Upright Row
11-10,9-8,7-7 x 100-75
Face Pulls
11-10,9-8,7-7 x 100-75
Standing Calf Shrugs
15, 15, 13 x 110 - SKIPPED
--
Ab Coaster straight, 5 sec rest
25-18–14
Hypetextensions
—
Great pump! I thought I was getting into ‘overtraining mode’. Maybe I am but the increased sleep and rotator cuff work sure helped me in a good mood!--------------------------------------------------------------
Available as a rep
-
-
07-29-2019, 07:54 AM #5765
Saturday July 28, 2019 - Legs
Sleep 3.5 hours
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
18-15,16-13,14-12 x 175-145
Nautilus Lying Leg Curl
11, 10, 9 x 70 (no drop set)
QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
15-11,13-11,13-10 x 130-100
Nautilus Leg Press
17-13-13,15-13-12,15-11-11 x 180-150-130
CALVES —
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
12-9-9,11-7-6,10-7-6 x 180-150-130
Seated Calf
18-14, 15-11, 15-10 x 100-75
Ab Coaster - Straight
25-18-14
—
Even with terrible sleep I was able to get a good leg session in.--------------------------------------------------------------
Available as a rep
-
07-29-2019, 10:25 AM #5766
Monday July 29, 2019 - Back and Biceps
Slept 8 hours
COMPOUND SET - DROP SETS
BACk
------
Lat Pulldown
13-10-10,11-9-9,9-8-8 x 150-125-100
T-Bar Rows
11-10,10-10,9-8 x 90-55
Stretch Between ~8 seconds each set
BICEPS - SUPERSET - DROP SETS
-----
Incline Curls
13-10,12-9,12-9 x 45-35
Cable E-Z Curl
14-10-10,12-10-9,11-10-9x 75-65-55
- Up 10 each
Farmers Walk -
60-30 seconds x 65-45
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster -
19-13-10
—--------------------------------------------------------------
Available as a rep
-
07-31-2019, 12:06 PM #5767
Wednesday July 31, 2019 - Legs
Sleep 5.5+3=8.5 hours
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
18-15,16-14,14-12 x 175-145
Nautilus Lying Leg Curl
11, 10, 9 x 70 (no drop set)
QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
15-11,13-11,13-10 x 130-100
Nautilus Leg Press
17-14-13,15-13-13,15-12-11 x 180-150-130
CALVES —
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
12-10-9,11-7-7,10-7-6 x 180-150-130
Seated Calf
18-14, 15-11, 15-10 x 100-75
Ab Coaster - Straight
25-18-14--------------------------------------------------------------
Available as a rep
-
08-01-2019, 08:56 AM #5768
August 1, 2019 - Back and Biceps
Slept5+3=8 hours
COMPOUND SET - DROP SETS
BACk
------
Lat Pulldown
13-10-10,11-9-9,9-8-8 x 150-125-100
T-Bar Rows
11-11,10-10,9-8 x 90-55
Stretch Between ~8 seconds each set
BICEPS - SUPERSET - DROP SETS
-----
Incline Curls
13-10,12-9,12-9 x 45-35
Cable E-Z Curl
14-10-10,12-10-9,11-10-9 x 75-65-55
Farmers Walk -
60-30 seconds x 65-45
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster -
19-13-10
—--------------------------------------------------------------
Available as a rep
-
-
08-02-2019, 07:30 AM #5769
Friday August 2, 2019 - Chest, Triceps & Delts
Slept 0.5+3.5=4 hours
Gap of 4 freaking hours between ‘no sleep’
Rotator Cuff Exercises
CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
17, 11 x 45 - SKIPPED (chest)
TRICEPS - Superset, 20 seconds rest
Bench Dips
20-17-16,18-16-15616-13-13 x 115-80-45
Rope Triceps Pushdown
12-11,11-11,10-10 x 110-85
Standing Cable Tri Extension
10, 10, 9 x 45 — SKIPPED
SHOULDERS - Superset 20 seconds rest
Lateral Raises
7-7,6-6 x 45-35
Cable Upright Row
11-10,8-8 x 100-75
Face Pulls
11-10,8-8 x 100-75
Standing Calf Shrugs
15, 15, 13 x 110 - SKIPPED
--
Ab Coaster straight, 5 sec rest
25-18–14
Hypetextensions
—
Decided to only do 2 giant sets for shoulders. I’m spent due to lack of sleep. Now to do a lot of yard work before the rains come.--------------------------------------------------------------
Available as a rep
-
08-03-2019, 10:38 AM #5770
Saturday August 3, 2019 - Legs
8 hours
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
18-14,16-14,14-12 x 175-145
Nautilus Lying Leg Curl
11, 11, 9 x 70 (no drop set)
QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
15-11,13-11,13-10 x 130-100
Nautilus Leg Press
18-14-13,16-13-13,15-12-11 x 180-150-130
CALVES —
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
12-10-9,11-7-7,10-7-6 x 180-150-130
Seated Calf
18-14, 15-11, 15-10 x 100-75
Ab Coaster - Straight
25-18-14--------------------------------------------------------------
Available as a rep
-
08-03-2019, 01:08 PM #5771
-
08-05-2019, 11:03 AM #5772
Monday August 5, 2019 - Back and Biceps
Slept 7.5 hours
COMPOUND SET - DROP SETS
BACk
------
Lat Pulldown
12-10-10,11-9-9,10-8-8 x 150-125-100
T-Bar Rows
11-11,10-10,9-8 x 90-55
Stretch Between ~8 seconds each set
BICEPS - SUPERSET - DROP SETS
-----
Incline Curls
13-10,12-9,12-9 x 45-35
Cable E-Z Curl
14-12-11,12-10-9,11-10-10 x 75-65-55
Farmers Walk -
60-30 seconds x 65-45
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster -
19-13-10
—--------------------------------------------------------------
Available as a rep
-
-
08-06-2019, 07:03 AM #5773
I haven’t counted calories in quite a few years. I think it’s good for a couple of weeks so you can get a good understanding of what you take in and then you can adjust thereafter as needed.
Add calories to gain (primarily around the workout), or reduce (and increase aerobic activity) to cut.--------------------------------------------------------------
Available as a rep
-
08-06-2019, 07:15 AM #5774
Tuesday August 6, 2019 - Chest, Triceps & Delts
Slept 5 hours
Rotator Cuff Exercises
CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
17, 11 x 45 - SKIPPED (chest)
TRICEPS - Superset, 20 seconds rest
Bench Dips
20-17-16,18-16-16,16-14-13 x 115-80-45
Rope Triceps Pushdown
12-11,11-11,10-10 x 110-85
Standing Cable Tri Extension
10, 10, 9 x 45 — SKIPPED
SHOULDERS - Superset 20 seconds rest
Lateral Raises
7-7,7-6 x 45-35
Cable Upright Row
11-11,9-9,7-7 x 100-75
Face Pulls
12-11,9-9,,8-7 x 100-75
Standing Calf Shrugs
15, 15, 13 x 110 - SKIPPED
--
Ab Coaster straight, 5 sec rest
25-18–14
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
08-07-2019, 09:25 AM #5775
Wednesday August 7, 2019 - Legs
Sleep 7 hours
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
18-14,16-14,14-12 x 175-145
Nautilus Lying Leg Curl
11, 11, 9 x 70 (no drop set)
QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
15-11,13-11,13-10 x 130-100
Nautilus Leg Press
18-14-13,16-13-13,15-12-11 x 180-150-130
CALVES —
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
12-10-9,11-7-7,10-7-6 x 180-150-130
Seated Calf
18-14, 15-11, 15-10 x 100-75
Ab Coaster - Straight
25-18-14
—
Wasn’t ‘into it’ but managed to duplicate last time exactly.--------------------------------------------------------------
Available as a rep
-
08-08-2019, 07:53 PM #5776
Thursday August 8, 2019 - Back and Biceps
Slept 3+2.5=5.5 hours
4 hours in-between
COMPOUND SET - DROP SETS
BACk
------
Lat Pulldown
12-10-10,10-9-9,10-8-8 x 150-125-100
T-Bar Rows
11-11,11-10,9-9 x 90-55
Stretch Between ~8 seconds each set
BICEPS - SUPERSET - DROP SETS
-----
Incline Curls
14-10,12-9,12-9 x 45-35
Cable E-Z Curl
14-12-11,13-10-9,11-10-10 x 75-65-55
Farmers Walk -
60-30 seconds x 65-45
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster -
19-13-10
—--------------------------------------------------------------
Available as a rep
-
-
08-10-2019, 05:43 PM #5777
Saturday August 10, 2019 - Chest, Triceps & Delts
Slept 6 hours
Rotator Cuff Exercises
Reduced workout
TRICEPS -
Rope Triceps Pushdown
18-12,16-12,12-10 x 110-90
SHOULDERS - Superset 20 seconds rest
Lateral Raises
7-7,7-6 x 45-35
----------------------------------------------------------------
Available as a rep
-
08-13-2019, 05:02 AM #5778
-
08-31-2019, 07:03 AM #5779
Saturday August 31, 2019 - Legs
Sleep 7 hours
Back from a lay-off but it lasted 3 weeks because I have been working on a shed extension (lean-to) and prepping for hurricane Dorian.
New routine. Actually just playing around with light weights in pure form to get used to it so I don’t get as sore.
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Nautilus Lying Leg Curl
13,12 x 70
SLDs
10,10 x 135
QUADRICEPS
-----
Smith Squats
12,10,10 x 135
CALVES
————
Seated Calf
17,16,14 x 100
Ab Coaster - Straight
25-18-14
—--------------------------------------------------------------
Available as a rep
-
08-31-2019, 08:03 AM #5780
-
-
09-02-2019, 06:50 AM #5781
Thanks John! The hurricane *should* have its worst impact on me and central Florida Tuesday. It has slowed to 1 mph, so the turn northward May be 100% accurate; however, the Bahamas are getting slammed and there has already been loss of life there.
--------------------------------------------------------------
Available as a rep
-
09-02-2019, 07:02 AM #5782
Monday September 2, 2019 - Back and Biceps
Slept 6.5 hours
New routine. Back after 3 week layoff.
BACk
------
Seated Row
12x100, 10-9x125
T-Bar Rows
8-8 x 125
Stretch Between ~8 seconds each set
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
10,9,9 x 45
Cable Preacher Curl
10,10 x 55
Farmers Walk -
60-30 seconds x 65-45
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster -
19-13-10
—
Going light but really wanted to hit it hard. Still sore from legs...--------------------------------------------------------------
Available as a rep
-
09-03-2019, 08:26 AM #5783
Tuesday September 3, 2019 - Chest, Triceps & Delts
Slept 2.5+4=6.5 hours
New routines after 3-week lay-off
Rotator Cuff Exercises
Still have a slight issue with left rotator cuff. Noticed the 1-arm stiff-arm rear cable exercise helps. May add bent-over laterals
CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
17, 11 x 45 - SKIPPED
TRICEPS - 2 seconds peak contraction
Smith Bar Close-grip Pushups
14,10 @ 6th lug (45 degrees)
Decline Cable Tri Extension
10,10,9 x 80
— May add kickbacks later
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
8,8 x 25 (no ‘pour’)
Smith BNP
7,7 x 90
Arnold Press - 3 sec tempo
8,8 x 25
--
Ab Coaster straight, 5 sec rest
25-18–14
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
09-04-2019, 08:05 AM #5784
Wednesday September 4, 2019 - Legs
Sleep 7.5 hours
Added more. Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Nautilus Lying Leg Curl
13,12 x 70
SLDs
11,10 x 135
QUADRICEPS
-----
Smith Squats
12,10,10 x 135
45-Degree Leg Press
16,16 x 405. — Felt extremely light
CALVES
————
Seated Calf
18,16,14 x 100
Standing Calf
12,12 x 110
Ab Coaster - Straight
25-18-14
—--------------------------------------------------------------
Available as a rep
-
-
09-05-2019, 06:53 AM #5785
Thursday September 5, 2019 - Back and Biceps
Slept 5 hours
Still easing into it.
All sets have 2 seconds peak contraction
BACk
------
Seated Row
12,12,12 x 125
T-Bar Rows
9,8 x 125
Stretch Between ~8 seconds each set
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
11,9,9 x 45
Cable Preacher Curl
10,10 x 55
Farmers Walk -
60-30 seconds x 65-45
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster -
19-13-10
—
Amazing how sensitive I am after 3 weeks to caffeine. I’m using half of what I used to and with good focus.Last edited by kconnell; 09-05-2019 at 08:12 AM.
--------------------------------------------------------------
Available as a rep
-
09-06-2019, 08:02 AM #5786
Friday September 6, 2019 - Chest, Triceps & Delts
Slept 6.5 hours
Lighter weight but concentrate on form. Peak contraction for 2 seconds.
Rotator Cuff Exercises
CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
17, 11 x 45 - SKIPPED
TRICEPS - 2 seconds peak contraction
Smith Bar Close-grip Pushups
15,10 @ 6th lug (45 degrees)
Decline Cable Tri Extension
12,11,10 x 80
— May add kickbacks later
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
9,8 x 25 (no ‘pour’)
Smith BNP
8,7 x 90
Arnold Press - 3 sec tempo
9,8 x 25
--
Ab Coaster straight, 5 sec rest
25-18–14
Hypetextensions
—
Odd how after a 3-week lay-off the weights seem heavier and I’m able to ‘feel’ the muscle work more intensely. I didn’t think I was ‘throwing around the weight’, especially on laterals but I m using less weight and feel it more.--------------------------------------------------------------
Available as a rep
-
09-07-2019, 06:51 AM #5787
Saturday September 7, 2019 - Legs
Sleep 5 hours
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Nautilus Lying Leg Curl
13,12 x 70
SLDs
12,10 x 135
QUADRICEPS
-----
Smith Squats
14,13,12 x 135
— SKIPPED LEG PRESS
45-Degree Leg Press
16,16 x 405. — Felt extremely light
CALVES
————
Seated Calf
19,27,14 x 100
Standing Calf
14,12 x 110
Ab Coaster - Straight
25-18-14
—[/QUOTE]
Skipped presses because I’ve been hard working building an extension (lean-to) onto the shed. 18x15 in size. Putting up the 10 rafters today.--------------------------------------------------------------
Available as a rep
-
09-09-2019, 07:16 AM #5788
Monday September 9, 2019 - Back and Biceps
Slept 7 hours
All sets have 2 seconds peak contraction
BACk
------
Seated Row
12,12,11 x 125
High Pulls
10,9 x 125
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
13,9,9 x 45
Cable Preacher Curl
11,10 x 55
Farmers Walk -
60-30 seconds x 65-45
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster -
19-13-10
—--------------------------------------------------------------
Available as a rep
-
-
09-09-2019, 07:32 AM #5789
-
09-12-2019, 06:00 AM #5790
Thursday September 12, 2019 - Legs
Sleep 7 hours
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
13,12 x 70
SLDs
12,10 x 135
QUADRICEPS
-----
Smith Squats
12,11,10 x 155
— SKIPPED LEG PRESS
45-Degree Leg Press
16,16 x 405. — Felt extremely light
CALVES
————
Seated Calf
19,17,15 x 100
Standing Calf
14,12 x 110
Ab Coaster - Straight
25-18-14
—
Skipped shoulders and triceps as I worked them hard the last couple of days working on the shed. Still sore there.--------------------------------------------------------------
Available as a rep
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