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  1. #391
    Registered User George2100's Avatar
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    Wednesday 04/07

    Db calf raises (toes out)
    3x15@65s

    Db calf raises (toes in)
    3x15@65s

    Single leg calf raises
    3x15@45

    Split squats
    4x10@45s (each leg)

    Db RDL (5-sec negatives)
    4x10@65s

    Alt db curls 4x10@35s
    -superset-
    Pushdowns 4x10@ no fukin idea
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  2. #392
    Hiding from ForumNature 400Lb Gorilla's Avatar
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    Better watch out man. Working out at home can get addicting. Also, if you need some chest work try floor presses/flies with your DBs. I know it tends to hit triceps and shoulders a little more but they are not a bad alternative, especially if you are doing pushups as well.


    I like that pushup/pullup superset idea. Bet that gets all the upper body muscles feeling good lol
    You would be surprised just how much time I have to waste.
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  3. #393
    Registered User George2100's Avatar
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    Originally Posted by 400Lb Gorilla View Post
    Better watch out man. Working out at home can get addicting. Also, if you need some chest work try floor presses/flies with your DBs. I know it tends to hit triceps and shoulders a little more but they are not a bad alternative, especially if you are doing pushups as well.


    I like that pushup/pullup superset idea. Bet that gets all the upper body muscles feeling good lol
    Yeah I’m loving the push ups and pull ups. My joints feel so good. No more aches!
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  4. #394
    Registered User George2100's Avatar
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    Friday 04/09

    Feet elevated push ups 5x26
    -superset-
    Wide grip pull ups 5x11

    Side raises
    4x10@20s

    Rear delt flys
    4x10@25s

    Seated db OHP
    4x6@70s

    Paused db shrugs
    4x6@70s

    Ab wheel
    3x11
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  5. #395
    Hiding from ForumNature 400Lb Gorilla's Avatar
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    Are you adding a rep each week to that superset? Or did it just work out that way this time?

    Originally Posted by George2100 View Post
    Yeah I’m loving the push ups and pull ups. My joints feel so good. No more aches!

    That is always a good sign you are giving yourself a needed rest from the big stuff lol.
    You would be surprised just how much time I have to waste.
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  6. #396
    Registered User George2100's Avatar
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    Originally Posted by 400Lb Gorilla View Post
    Are you adding a rep each week to that superset? Or did it just work out that way this time?




    That is always a good sign you are giving yourself a needed rest from the big stuff lol.
    Yeah I started easy on that superset so that I can add a rep every session for a long time. I’m doing that with all my exercises l, feels good lol
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  7. #397
    Registered User George2100's Avatar
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    Monday 04/12

    Feet elevated push-ups 5x27
    -superset-
    Wide grip pull ups 5x12

    Side raises
    4x11@20s

    Rear delt fly
    4x11@25s

    Seated db OHP
    4x7@70s

    Db shrugs (5-sec pause)
    3x7@70s

    Ab wheel
    3x12
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  8. #398
    Hiding from ForumNature 400Lb Gorilla's Avatar
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    So when do you predict it will start pushing your limits? I doubt the pushups/pullup superset is going to become difficult for you for at least another 2 months or more but those seated DB presses are going to start getting into a high rep range with some pretty big bells!
    You would be surprised just how much time I have to waste.
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  9. #399
    Registered User George2100's Avatar
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    Originally Posted by 400Lb Gorilla View Post
    So when do you predict it will start pushing your limits? I doubt the pushups/pullup superset is going to become difficult for you for at least another 2 months or more but those seated DB presses are going to start getting into a high rep range with some pretty big bells!
    I have no idea man haha. Yeah the db presses are going to climb up fast so I might stall on those.
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  10. #400
    Registered User George2100's Avatar
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    Wednesday 04/14

    Forgot to upload Wednesday’s workout. Here it is.

    Calf raises (toes in) 3x10@70s
    -superset-
    Calf raises (toes out) 3x10@70s

    Single leg calf raises
    3x10@50s

    Split squats
    4x6@50s (each leg)

    Db rdl
    4x6@70s

    Alt db curls 4x6@40s
    -superset-
    Db skull crushers 4x6@40s

    Side to Sadie knee raises
    3x10 (each side)
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  11. #401
    Registered User George2100's Avatar
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    Friday 04/16

    Forgot again to post. Here’s yesterday’s workout.

    Push ups 5x30
    -superset-
    Chins 5x12

    Single arm side raises
    4x10@25s

    Band pull-aparts
    4x15

    Overhead/front plate raises
    4x15@25

    Single arm leaning db shrugs
    3x10@55s

    Hammer curls 4x6@45s
    -superset-
    Tricep kickbacks 4x6@20s
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  12. #402
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by George2100 View Post
    Forgot again to post. Here’s yesterday’s workout.

    ....
    It's a good thing you're not an old guy like me!
    She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


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  13. #403
    Hiding from ForumNature 400Lb Gorilla's Avatar
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    Listen, bro, we both cant be forgetting to sign on and let people know we are alive lol.


    I been negligent with keeping my log up to date. You gotta pick up my slack I know you still lifting!
    You would be surprised just how much time I have to waste.
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  14. #404
    Registered User George2100's Avatar
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    I’m back?

    Chest/biceps

    Incline db press
    65sx10
    75sx10
    90sx10
    45sx20
    -superset-
    Hammer curls (both arms same time)
    25sx10
    30sx10
    35sx10
    15sx20

    Flat bb press
    135x10
    185x10
    225x6 (hit the hooks. New gym lol)
    -superset-
    Preacher curls
    55x10
    65x10
    75x10

    Decline HS press (never done this before)
    140x10
    180x10
    90x20
    -superset-
    Alt db curls
    30sx10
    35sx10
    15sx20

    That’s it. Supersets/top sets and drop sets. Been a while. Finally got a gym membership. Been doing body weight stuff past 4-5 months
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  15. #405
    Registered User George2100's Avatar
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    Monday 09/20

    AM: back

    Pull-ups
    4x12@BW
    1x10@BW
    1x9@BW

    Wide grip pull downs
    8x12@100

    Close grip supinated pull downs
    6x12@100

    Seated upper back rows
    6x12@100

    PM:hamstrings

    Seated leg curl
    8x12@50

    Lying leg curls
    8x12@50
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  16. #406
    Registered User George2100's Avatar
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    Tuesday 09/21

    AM: shoulders

    Arnold press
    6x12@40s

    Rear delt fly
    6x12@15s

    Cable upright row
    6x12@30

    Side raises
    6x12@15s

    30 seconds rest between sets for this style of training. Be back later for arms
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  17. #407
    Registered User George2100's Avatar
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    Friday 09/24

    Heavy Shoulders/ light arms

    Seated db OHP
    45sx8
    55sx8
    65sx8
    75sx8

    Machine side raises
    40x10
    50x10
    65x10
    80x10

    Reverse pec deck
    75x10
    90x10
    105x10
    120x15

    Machine preacher curl
    5x12@80
    -superset-
    Rope pushdowns
    5x12@35

    Hammer curls (both arms same time)
    5x12@25s
    -superset-
    Overhead rope ext
    5x12@30

    Ez bar reverse curls
    6x12@40
    -superset-
    Ex bar overhead ext
    6x12@40

    That’s it. 2 min rest for heavy shoulders and no rest between exercises on arms.
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  18. #408
    Registered User George2100's Avatar
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    Sunday 09/26

    Seated hamstring curls
    3x12@110
    -superset-
    Seated leg press
    3x12@190

    Incline db press
    3x12@70s
    -superset-
    Db rows
    3x12@70

    Strict bb OHP (Bradford press)
    3x8@95
    -superset-
    Wide pull ups
    3x12@BW

    Strict press I alternate each rep front and back
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  19. #409
    Registered User George2100's Avatar
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    Monday 09/27

    Side raises
    3x12@25s
    -tri set-
    Rear delt fly
    3x12@25s
    -tri set-
    Db shrugs
    3x12@50s

    Ez bar Cable curls
    3x12@37.5
    -superset-
    Ez bar Cable pushdowns
    3x12@47.5

    Hammer curls(both arms together)
    3x12@25s
    -superset-
    Db skull crushers
    3x12@25s

    Shrugs are done with 5 sec squeeze at the top
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  20. #410
    Registered User George2100's Avatar
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    Tuesday 09/28

    Lying leg curls (can’t read weight on machine lol)
    5x12/12/12

    Angled leg press
    270x12/12/12
    -superset-
    Leg press calf raises
    270x12/12/12

    HS incline press
    140x12/12/12
    -superset-
    HS high rows
    140x12/12/12

    HS unilateral shoulder press
    90x12/12/12
    -superset-
    Medium grip pull ups
    BWx12/12/12
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  21. #411
    Grandpa Yoda deltpecx's Avatar
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    Look who returned!

    Nice to see you're still around!
    She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


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  22. #412
    Registered User George2100's Avatar
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    Thursday 09/30

    Side raises
    6x10@20s
    1x10@15s
    1x10x10s
    1x10@7.5s

    Cable curls
    6x10@35
    -superset-
    Rope pushdowns
    6x10@35
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    Registered User George2100's Avatar
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    Age: 51
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    Friday 10/01

    Chest/back

    Flat bb press
    3x10@185
    -superset-
    Wide pull-ups
    3x10@BW

    Incline bb press
    3x6@185
    -superset-
    2 arm db row
    3x10@65s

    Db pullovers
    3x10@40
    -superset-
    Wide grip chest supported row machine
    3x10@115
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    Circuit: 5 rounds
    Incline db press 5x6@70s
    Goblet squat 5x6@70
    Db row 5x6@70

    Circuit: 3 rounds
    Ez bar curls 3x15@50
    Ez bar overhead ext. 3x12@50
    ez bar single arm side raise 3x10@20

    5 mins KB swings
    30 sec on/30 sec off

    No rest in between exercises. 60 sec rest in between circuit rounds.
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    Monday 10/25

    Chest/biceps

    Incline db press
    70sx12
    80sx12
    90sx12
    -superset-
    Ez bar curls
    70x12
    80x12
    90x12

    HS incline press
    50x12
    90x12
    140x12
    -superset-
    Rope cable curls
    27.5x12
    32.5x12
    37.5x12

    Side raises
    20sx12
    25sx12
    30sx12
    25sx12
    20sx12
    15sx12
    10sx12
    -superset-
    Cable reverse curls
    27.5x12
    32.5x12
    37.5x12
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    Tuesday 10/26

    Legs

    Split squat
    70x8
    80x8
    90x8
    -superset-
    Lying leg curl
    60x8
    75x8
    90x12

    Leg press
    90x12
    180x12
    270x12
    -superset-
    Db RDL
    60sx12
    70sx12
    80sx12

    Standing calf raises
    80x12
    90x12
    100x12
    -superset-
    Back ext
    BWx12

    Incline treadmill
    30 mins @ 3 incline/3 speed
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    Wednesday 10/27

    Cardio only

    60 mins incline treadmill @ 6 incline/ 3 speed
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  28. #418
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    yo just saw this. How's the physique looking?
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  29. #419
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    Originally Posted by GaryRidgway View Post
    yo just saw this. How's the physique looking?
    Hey man what’s happening! Not as lean as Avi. Maybe more size in the shoulders. Really focusing on bringing up shoulders/upper back

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  30. #420
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    Wednesday 11/17

    Snatch grip high pulls
    135x5
    155x5
    3x5@175

    Close grip bench press
    5x5@205
    -superset-
    Db rows
    5x10@70

    Curls
    100 total reps of whatever
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