Steroids Posted October 9, 2011 Posted October 9, 2011 shit shoulder workout lol. uprights/shrugs r traps.
Tris Posted October 9, 2011 Posted October 9, 2011 Only three exercises in the one session? I'd add one or two more. http://www.muscleandstrength.com/exercises/shoulders.html Maybe try add some military presses in, really works the shoulders/triceps.
Adam|Spakka Posted October 10, 2011 Author Posted October 10, 2011 Yeah lol not keen at all on shoulder workouts , will look into more exercises. 10/10/2011 - Not my full workout, only had an hours college break so had to rush it. Bench 20 x 12 40 x 12 50 x 12 60 x 4 Crossovers 7.5 x 12 10 x 6 Tricep Pushdown 15 x 12 25 x 12 Wow - only just realised how bad that workout was lol, will redo triceps tomorrow. Weighed in at 77KG today.
Adam|Spakka Posted October 11, 2011 Author Posted October 11, 2011 11/10/2011 Deadlift 60 x 12 80 x 12 90 x 1 Was gonna just do 1reps up and past 100KG, i could've done it but 90KG put a lot of stress on my back alone so decided against it. Low Row Machine 40 x 12 60 x 12 80 x 10 Straight Arm Rope Pulldown 10 x 12 15 x 12 17.5 x 12 DB Rows 20 x 12 22 x 12 24 x 10 Lat Pulldown 40 x 12 45 x 12 45 x 12 Cable Curl 10 x 12 15 x 12 20 x 4 upper half reps (couldn't actually get it up past half way without using full body) 17.5 x 4 immediately following ^ Close Grip Lat Pulldown 50 x 6 55 x 6 55 x 6 was fun :D
Adam|Spakka Posted October 13, 2011 Author Posted October 13, 2011 13/10/2011 - Got to gym today for a shoulder workout, was going with a mate to see what his shoulder workout was like, since mine needs working on, he dropped out at last minute (fgt) so i had some fun with biceps & triceps. Cable Curl 15 x 12 17.5 x 12 20 x 8 22.5 x 4 Tricep Rope Pushdown 15 x 12 20 x 12 25 x 3 Arm Curl Machine (Awkward as hell) 20 x 12 25 x 12 25 x 5 30 x 4 20 x 4 Tricep Machine 20 x 12 30 x 12 40 x 12 Supersetted close grip & wide grip Preacher Curl 20 x 12 25 x 12
Reevesy Posted October 13, 2011 Posted October 13, 2011 stop being a retard and a bitch about 4 people have told u to not do biceps before back is done, and stop just doing random shit cause ur bumboys aint there. u shall not succeed young spakka
Adam|Spakka Posted October 13, 2011 Author Posted October 13, 2011 stop being a retard and a bitch about 4 people have told u to not do biceps before back is done, and stop just doing random shit cause ur bumboys aint there. u shall not succeed young spakka Not do biceps before back? I did back 2 days ago whatcha on about ;O
Reevesy Posted October 13, 2011 Posted October 13, 2011 stop being a retard and a bitch about 4 people have told u to not do biceps before back is done, and stop just doing random shit cause ur bumboys aint there. u shall not succeed young spakka Not do biceps before back? I did back 2 days ago whatcha on about ;O yh u did cable curl before some clsoe grip pulldowns lol
Adam|Spakka Posted October 13, 2011 Author Posted October 13, 2011 stop being a retard and a bitch about 4 people have told u to not do biceps before back is done, and stop just doing random shit cause ur bumboys aint there. u shall not succeed young spakka Not do biceps before back? I did back 2 days ago whatcha on about ;O yh u did cable curl before some clsoe grip pulldowns lol oh u on about that -.- um i was told close grip pulldown was more biceps than lats, guess not :P
Steroids Posted October 13, 2011 Posted October 13, 2011 yeh but its more overall back than cable curls obvi lol.. pulldown is still compound, cable curl = bicep isolaton.
Adam|Spakka Posted October 16, 2011 Author Posted October 16, 2011 16/10/2011 - Dunno what it was today just wasn't feeling the weights at all, kinda just wanted it to be over, was training on an empty stomach though so what can ya do :/ Smith Machine Squat (My gym doesn't have a squat rack, not sure how much the actual bar weighs so i'm logging weights without including the bar) 20 x 12 40 x 12 60 x 8 Leg Curl 40 x 12 55 x 11 60 x 6 Leg Press 80 x 12 100 x 8 120 x 4
Adam|Spakka Posted October 17, 2011 Author Posted October 17, 2011 17/10/2011 DB Bench 12 x 12 16 x 12 18 x 11 20 x 0 (Couldn't actually lift it into position, forearms kept giving way lol) DB Incline Bench 14 x 12 16 x 8 18 x 3 Incline Flyes 8 x 12 9 x 12 10 x 12 Flat Bar Pushdown 15 x 12 20 x 12 25 x 11 Tricep Machine 30 x 12 35 x 12 40 x 12
Tom (Rendition) Posted October 17, 2011 Posted October 17, 2011 18*11....then 20*0? :sss How long do you leave yourself to rest? And why are your forearms giving way? :sssss
Reevesy Posted October 17, 2011 Posted October 17, 2011 18*11....then 20*0? :sss How long do you leave yourself to rest? And why are your forearms giving way? :sssss he means to say he couldn't curl the weight up to position it to himself
Smush Posted October 17, 2011 Posted October 17, 2011 18*11....then 20*0? :sss How long do you leave yourself to rest? And why are your forearms giving way? :sssss he means to say he couldn't curl the weight up to position it to himself it's all about technique though, you put the DB's on top of ur quads and then just swing urself back using momentum and voila.
Adam|Spakka Posted October 18, 2011 Author Posted October 18, 2011 18*11....then 20*0? :sss How long do you leave yourself to rest? And why are your forearms giving way? :sssss he means to say he couldn't curl the weight up to position it to himself it's all about technique though, you put the DB's on top of ur quads and then just swing urself back using momentum and voila. Yeah i do that lol, i kick my legs up to swing the dumbells into position, but then they just flop to the floor lol, need to train my forearms.
Adam|Spakka Posted October 18, 2011 Author Posted October 18, 2011 18/10/2011 Deadlift 60 x 12 80 x 8 90 x 3 100 x 1 Low Row Machine 90 x 5 Dropsetted to 80 x 5 70 x 10 80 x 10 DB Row 20 x 12 x 3 Lat Pulldown 40 x 12 50 x 12 60 x 12 Straight Arm Rope Pulldown 10 x 12 15 x 12 25 x 10 Seated Hammer Curls 12s x 10 14s x 8 16 x 4
Tom (Rendition) Posted October 18, 2011 Posted October 18, 2011 18/10/2011 Deadlift 60 x 12 80 x 8 90 x 3 100 x 1 If you are struggling at 90, don't bother going up to 100, no point going for maxes when you are making steady gains as you are. If you can only do 90 for 3, go back down to 80 and go for 8. Keep it up.
Reevesy Posted October 18, 2011 Posted October 18, 2011 18/10/2011 Deadlift 60 x 12 80 x 8 90 x 3 100 x 1 If you are struggling at 90, don't bother going up to 100, no point going for maxes when you are making steady gains as you are. If you can only do 90 for 3, go back down to 80 and go for 8. Keep it up. he allready did 8 so 85.
Tom (Rendition) Posted October 18, 2011 Posted October 18, 2011 18/10/2011 Deadlift 60 x 12 80 x 8 90 x 3 100 x 1 If you are struggling at 90, don't bother going up to 100, no point going for maxes when you are making steady gains as you are. If you can only do 90 for 3, go back down to 80 and go for 8. Keep it up. he allready did 8 so 85. I meant after doing his set at 90. But yes, I agree, probably wouldn't have gone up to 90 if I was yourself. Try and predict what your body can achieve rather then raising the weight for the sake of it.
Steroids Posted October 19, 2011 Posted October 19, 2011 man assumed that the creatine kickd in after the 3 90s.
Adam|Spakka Posted October 19, 2011 Author Posted October 19, 2011 man assumed that the creatine kickd in after the 3 90s. huh?
Adam|Spakka Posted October 20, 2011 Author Posted October 20, 2011 20/10/2011 Shoulder Press Machine 30 x 12 40 x 5 35 x 9+3 Giant set of side raises, one armed side raises and another movement where the dumbells start in front of the crotch area and you pull them all the way up above your head 4 x 12 5 x 12 6 x 8 Barbell Shrugs 40 x 12 50 x 12 60 x 12 Arnie Shoulder Raises 14 x 12 14 x 8 dropsetted to 10 x 4 10 x 12 Rear Delt Raise 5 x 12 5 x 12 4 x 12 (First time doing these so went down in weight to check my form) Overhead back raise, front raise and upright row giantset 30 x 12 30 x 12 30 x 12 Skullcrushers 25 x 12 30 x 12 30 x 12 Close Grip Bench w/ curl bar 30 x 12 30 x 12 30 x 12 Finished up with some weighted situps & a movement where you're half way into a situp and you use your arms to move a dumbell to either side of ur abs - anyone know this is called?
Steroids Posted October 20, 2011 Posted October 20, 2011 do millitary press instead of shoulder press machine! the variated crunch for your obliques ?
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