Heavy Back Day!
Lat Pull Downs
100x15
150x10
190x6
190x5
190x5
190x5
190x5
DB Rows
80x15
100x10
110x10
125x8
125x6
125x6
125x5
125x5
125x5
Barbell Bent Rows
135x10
225x10
275x6
275x6
245x5(squeeze hard)
265x5
265x5
^I do these pretty strict. No bounce at the top
Machine Lat Pulls
15
8
8
8
8
8
Deadlifts
135x5
225x5
315x5
405x4
405x4
405x3
405x3
405x3
Shrugs (with the 45lb plates while unracking my deads)
25
25
25
25
Wow what an awesome workout. For some reason everything was feeling fairly light today. Maybe it has to do with the 7 pieces of pizza I had last night lol
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03-20-2017, 02:50 PM #61
- Join Date: Apr 2008
- Location: Provo, Utah, United States
- Posts: 13,161
- Rep Power: 22253
The 2 most important things to me when training are 1. The Muscle Mind Connection. and 2. Intensity
NSCA Certified Trainer
NPC Competitor
Utah State Firefighter
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03-20-2017, 11:05 PM #62
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03-21-2017, 08:55 AM #63
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03-21-2017, 12:19 PM #64
- Join Date: Apr 2008
- Location: Provo, Utah, United States
- Posts: 13,161
- Rep Power: 22253
Oh man when I go hit up mickey D's my normal is 3 or 4 mcdoubles. Can't go wrong there.
Arms!
Tricep Bar Pushdowns
15
15
15
15
15
BB Curls
45x20
55x15
70x10
90x8
90x6, 50x10
90x6, 50x10
90x6, 50x10
Tricep Extension Machine
15
12
10
10
10
^Super set w/
Variation of tricep machine extensions
15
12
10
10
10
Cable Curls w/ Rope
15
12
10
10
10
10
Machine Preacher Curls
20
15
10
8
8
8
8
Chest Press Machine, Lat Pull Down Bar inbetween handles---This is for a machine type close grip bench press
15
12
10
10
10
10
Elbow was a little tender after all this arm work today. Felt pretty good though. Very intense workout with my little brother. Was literally dripping sweat on all the machines. Hardcore. I'm gonna try to wrap up this log this weekend. I start my new full time Firefighter/Paramedic job on MondayThe 2 most important things to me when training are 1. The Muscle Mind Connection. and 2. Intensity
NSCA Certified Trainer
NPC Competitor
Utah State Firefighter
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03-21-2017, 05:10 PM #65
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03-22-2017, 02:45 PM #66
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03-23-2017, 08:37 PM #67
- Join Date: Apr 2008
- Location: Provo, Utah, United States
- Posts: 13,161
- Rep Power: 22253
Chest!
Machine Flys
20
15
12
10
8
6
^Going heavier each set
DB Incline Flys
25x15
35x15
50x10
60x10
60x10
60x10
DB Flat Bench
50x15
70x10
95x10
110x8
110x6
110x6
110x5
110x5
^Each set I did a set of:
DB Flat Flys
30 x 10 reps
Machine Press (light)
15
15
15
15
Ran 2 miles after this. I have the fire academy starting monday and I've been trying to do more cardio but haven't given running a shot yet beacuse I get shin splints pretty easily. I just got some new shoes by Brooks and I had NO shin splints today. Pretty good so far. I just passed my paramedic practical final today and was feeling great, so I went nice and heavy on my presses. Elbow is a tiny bit tender but not bad at allThe 2 most important things to me when training are 1. The Muscle Mind Connection. and 2. Intensity
NSCA Certified Trainer
NPC Competitor
Utah State Firefighter
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03-24-2017, 09:50 AM #68
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03-24-2017, 10:44 AM #69
- Join Date: Apr 2008
- Location: Provo, Utah, United States
- Posts: 13,161
- Rep Power: 22253
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03-25-2017, 09:37 AM #70
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03-25-2017, 09:03 PM #71
- Join Date: Apr 2008
- Location: Provo, Utah, United States
- Posts: 13,161
- Rep Power: 22253
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03-26-2017, 06:12 PM #72
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05-04-2017, 05:28 AM #73
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