Well, my back is very sore from yesterdays workout. And every thing in my upper body is sore: chest, back, delts, bi's and tri's...and today is arm day, ha ha. I got an excellent pump- no weight records, but pump. Here it is:
incline dumbell curls: 10's-?; 15's-?; 20's-10; 30's-10; 40's-8; 30's-10
super-set with rope pushdown: 50-30; 70-15; 80-?; 100-12; 120-12; 140-9; 120-?
hammer curls: 30's-12; 35's-10,?
lying tri-extension: 80-12; 100-8,10
1 arm machine curl: 65-15,?,?,7
1 arm seated tri-extension: 30-15,15,?,8
Wednesday, November 14, 2012
Tuesday, November 13, 2012
Tue., Nov. 13, 2012, Back
I really had a good workout this morning. I feel like it was the best back workout I've had recently. Everything was very controlled, and I really focussed on the lats. I stretched thoroughly and did some light ab work before starting on back. Then warmed everything very thoroughly with 3 high rep sets of pulldowns before doing anything heavy. I've just been very careful of my neck, not wanting to ding anything. So here's the workout:
pulldown: 70-12 close, 12 wide, 12 behind the neck; 110-12; 140-8
wide grip pull-up: 12,12,10,5+3 + hypers
under-grip-seated-cable row: 150-12; 170-9 + hypers
row: 225-8,8 + hypers
hammer grip(palms facing eachother) pulldown: 200-9,6+2
When I was done my lats felt tight, pumped, and huge!
pulldown: 70-12 close, 12 wide, 12 behind the neck; 110-12; 140-8
wide grip pull-up: 12,12,10,5+3 + hypers
under-grip-seated-cable row: 150-12; 170-9 + hypers
row: 225-8,8 + hypers
hammer grip(palms facing eachother) pulldown: 200-9,6+2
When I was done my lats felt tight, pumped, and huge!
Friday, November 9, 2012
Fri., Nov. 9, 2012, Calves/ Shoulders
Excellent pump this morning. I started with calves, and only did 1 exercise for them, I just did a bunch of sets:
calf press: 90-20; 180-15; 270-15; 360-15; 450-11,12,10,10,8
leg raise: 20,20+20 crunches
seated dumbell press: 20's-25; 35's-15; 50's-12; 60's-10; 70's-10; 80's-9
incline rear lateral: 40's-10,10,10
seated lateral: 20's-12,12; 25's-12; 30's-?; 35's-7
hammer strength press (facing pad): 90-20; 140-12; 190-6
shrug (slow squeeze): 135-15; 225-12; 245-12; 265-10
I was a good bit stronger than last week. The workout was pretty much the same, but I beat last weeks workout on just about every working set! ....growing some muscle.
calf press: 90-20; 180-15; 270-15; 360-15; 450-11,12,10,10,8
leg raise: 20,20+20 crunches
seated dumbell press: 20's-25; 35's-15; 50's-12; 60's-10; 70's-10; 80's-9
incline rear lateral: 40's-10,10,10
seated lateral: 20's-12,12; 25's-12; 30's-?; 35's-7
hammer strength press (facing pad): 90-20; 140-12; 190-6
shrug (slow squeeze): 135-15; 225-12; 245-12; 265-10
I was a good bit stronger than last week. The workout was pretty much the same, but I beat last weeks workout on just about every working set! ....growing some muscle.
Thursday, November 8, 2012
Thur., 11/08/12 LEG DAY!
Typically days before leg day I am visualizing the workout; knowing what weight I will use and how many reps I am striving for. It takes a lot of mental preparation to do one of my leg workouts; the intensity is incredible. I have been running all over, doing stuff all week. And yesterday afternoon I reallized that today was leg day and I had not even thought about the workout at hand. So this morning I was not going to try some new weight or break any records. I was just going to super-set quads and then super-set hams: 4 exercises total, 2 quads and 2 hams. And it turned out awesome! Here's what it looked like:
squats: 45-20; 95-10; 135-10; 225-10; 315-10; 335-10; 355-7
super-set with leg press: 90-10; 180-10; 270-10; 360-10; 450-10; 520-10; 590-10
seated leg curl: 80-15; 110-12; 140-8
super-set with hyperextensions: 10; 10; 10
squats: 45-20; 95-10; 135-10; 225-10; 315-10; 335-10; 355-7
super-set with leg press: 90-10; 180-10; 270-10; 360-10; 450-10; 520-10; 590-10
seated leg curl: 80-15; 110-12; 140-8
super-set with hyperextensions: 10; 10; 10
Monday, November 5, 2012
Mon., Nov. 5, 2012, Chest
Nothing but chest today. It was short, sweet, intense, to the point. All sets were close together, not a lot of rest, pump. Here it is:
incline dumbell press: 20's-25; 35's-20; 50's-12; 70's-10; 80's-10; 90's-10; 100's-10
flat dumbell press: 70's-10; 85's-10; 100's-8
dips: 10, 9, 8
incline dumbell press: 20's-25; 35's-20; 50's-12; 70's-10; 80's-10; 90's-10; 100's-10
flat dumbell press: 70's-10; 85's-10; 100's-8
dips: 10, 9, 8
Friday, November 2, 2012
Fri. Oct. 02, 2012, Shoulders/ Calves
Today's workout fast-paced, and killer. I was sweating like a dog.
calf press: 90/ 180/ 270/ 360/450/ 540-12,10
machine calf raise: 225-15, 12,12
seated dumbell press: 20's-20; 35's-15; 50's-10; 60's-10; 70's-10; 80's-7
lateral: 20's-12; 30's-12; 40's-7 + 3 drop sets
machine rear lateral: 100-15; 120-15; 140-15; 160-?
hammer strength shoulder press (facing pad): 90-15; 140-9,8
shrugs: 135-15; 225-15,12,10
20 minutes stepmill
calf press: 90/ 180/ 270/ 360/450/ 540-12,10
machine calf raise: 225-15, 12,12
seated dumbell press: 20's-20; 35's-15; 50's-10; 60's-10; 70's-10; 80's-7
lateral: 20's-12; 30's-12; 40's-7 + 3 drop sets
machine rear lateral: 100-15; 120-15; 140-15; 160-?
hammer strength shoulder press (facing pad): 90-15; 140-9,8
shrugs: 135-15; 225-15,12,10
20 minutes stepmill
Thursday, November 1, 2012
Thur., 11/ 01/ 12, LEGS
I got a killer leg pump today! It wasn't the strongest I've ever been, but it was very focussed and I really felt the muscle. It was a very basic leg workout for me: Just one failure set for each exercise; 2 exercises for quads, 2 for hams, and 1 for glutes:
Squats: 45/ 95/ 135/ 225/ 315/ 365-15
hack squat: 90-10; 180-10; 270-11
standing leg curl: 60-12; 75-8; 90-6
lying leg curl: 105-10
alternating lunges: 135-10
Squats: 45/ 95/ 135/ 225/ 315/ 365-15
hack squat: 90-10; 180-10; 270-11
standing leg curl: 60-12; 75-8; 90-6
lying leg curl: 105-10
alternating lunges: 135-10
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