Smush Posted February 4, 2012 Author Posted February 4, 2012 Squats and Back Squats ATG 135 x 10 185 x 5 205 x 5 225 x 5 PR Seated Calf Raises 145 x 10 155 x 10 165 x 10 PR Calves are killing me DB Bent Over Row (each hand) (first time doing them) 45 x 10 50 x 10 55 x 8 40 x 15 Rear Delt Fly 70 x 10 80 x 10 90 x 8 100 x 6 Hammer Pull Down 110 x 10 140 x 10 160 x 10 PR 90 x 15 Basketball 1 hour 5v5 full court.
Smush Posted February 8, 2012 Author Posted February 8, 2012 Chest, but mainly focusing on biceps. Tried pre-workout. DB Bench Press 70 x 10 75 x 7 75 x 6 DB Incline Press 60 x 7 65 x 3 65 x FAIL (went so hard on bench press, right hand gave in) Cable Chest Fly 37.5 x 8 40 x 6 42.5 (fail, right hand was shaking) DB Bicep Curl 30 x 10 30 x 9 25 x 10 20 x 9 DB Hammer Curl (superset) 30 x 11 30 x 9 25 x 9 25 x 8 20 x 7 Bicep Curl Fly 15 x 10 15 x 11 17.5 x 7 Lol, veins I didn't know existed were popping out left and right. Right hand is absolutely trashed. Supersetting kills my biceps, but it's a good kill.
Smush Posted February 9, 2012 Author Posted February 9, 2012 Squats and Triceps Goblet Squat ATG (pause at bottom) 65 x 10 70 x 18 75 x 15 burnnn 75 x 13 (Superset all of them pretty much, or very short rest) DB Skullcrushers 25 x 10 25 x 8 25 x 7 DB Overhead Tricep 60 x 8 60 x 7 60 x 6 Tricep Rope Pulldown 45 x 10 47.5 x 8 50 x 7 Diamond Pushups 3x10
Steroids Posted February 9, 2012 Posted February 9, 2012 squats and triceps? can you write down ur split. do u have shoulders
Reevesy Posted February 9, 2012 Posted February 9, 2012 squats and triceps? can you write down ur split. do u have shoulders i think he just goes where the wind blows n ye he does shoulders
Smush Posted February 9, 2012 Author Posted February 9, 2012 squats and triceps? can you write down ur split. do u have shoulders Well, it should go like this, but my goal at the end is to hit each muscle at least once a week, and I try to go two times for chest. 1. Chest and Triceps 2. Legs, Abs, Cardio 3. Shoulders, Delts. 4. Back and Biceps And yes, I actually have progressed far on shoulders in terms of definition and amount of weight. Shoulders and Upper Back DB Shoulder Press 50 x 10 50 x 8 50 x 8 60 x 2 BB Shrug 185 x 10 200 x 8 200 x 7 DB Front Raise 20 x 10 20 x 8 20 x 7 DB Side Raise 20 x 7 20 x 6 20 x 6 DB Row (each hand) 50 x 12 50 x 13 60 x 11 Row Machine 135 x 10 145 x 8 145 x 6
Tango_Oscar Posted February 10, 2012 Posted February 10, 2012 Your split is shoulders and delts? arent they the same thing? Shoulders are made up of front side and back deltoid (lateral, rear and front?)
Smush Posted February 10, 2012 Author Posted February 10, 2012 Your split is shoulders and delts? arent they the same thing? Shoulders are made up of front side and back deltoid (lateral, rear and front?) Yeah they are the exact same thing, idk why I said two of them lol.
Smush Posted February 11, 2012 Author Posted February 11, 2012 Legs Squats ATG (no belt) 135 x 10 185 x 6 205 x 5 225 x 5 235 x 4 Leg Press Deep 270 x 10 320 x 7 360 x 5 PR Seated Calf Raise 175 x 8 PR 185 x 5 135 x 15 145 x 8 Hanging Leg Raises 3x10 pristine form Thinking of other exercises for legs ... might add in hack squats, leg curls, and maybe lunges who knows.
Adam|Spakka Posted February 11, 2012 Posted February 11, 2012 Try squatting with elevated heels, really hits your quads hardd, stick some plates under the heel of your foot when you squat. Also try leg pressing off your toes, lower the weight a bit at first and put the pressure onto the front-side of your legs, to again hit your quads hard. i'd also recommend adding in leg extensions and curls for some isolations.
Smush Posted February 11, 2012 Author Posted February 11, 2012 I do leg press off my toes lol. And I go ATG with my squats so idk if I would do elevated and I'll probab add 1 or 2 more isolations for my legs.
Smush Posted February 12, 2012 Author Posted February 12, 2012 Back and Biceps DB Row 55 x 10 60 x 8 65 x 7 PR Hammer Row 180 x 6 160 x 7 140 x 6 120 x 8 each hand Hammer Pull Down 180 x 8 160 x 6 140 x 7 120 x 10 each hand Nautilus Compound Row 145 x 10 130 x 8 115 x 11 Lat Pull Down (biceps) 100 x 10 115 x 8 130 x 5 DB Curl 30 x 7 25 x 7 BB Preacher Curl (varied grips) 55 x 10 55 x 8 55 x 7 21's (these killed) 40 x 7 x 7 x 7 40 x 7 x 7 x 7 Hammer Curl 25 x 6 20 x 8 17.5 x 7 Basketball 5v5 got killed badly.
Smush Posted February 15, 2012 Author Posted February 15, 2012 Shoulders DB Shoulder Press 50 x 10 50 x 8 60 x 4 Standing Military Press (Slow, good form) 95 x 10 95 x 10 95 x 8 115 x 5 BB Shrug 185 x 15 185 x 10 255 x 5 PR 255 x 4 DB Front Raise 20 x 8 20 x 8 20 x 6 DB Side Raise 20 x 5 20 x 6 15 x 10 15 x 10 15 x 8
Smush Posted February 17, 2012 Author Posted February 17, 2012 Oh woops forgot to log this .. Chest and Triceps DB Bench Press 65 x 10 70 x 8 75 x 6 75 x 4 DB Incline Press 60 x 5 60 x 5 Cable Chest Fly 35 x 10 37.5 x 10 40 x 7 DB Skullcrushers 25 x 8 25 x 8 25 x 6 Rope Tricep Pulldown 35 x 10 40 x 8 45 x 6 35 x 8 DB Overhead Tricep 60 x 8 60 x 6 Dips 3x5
Smush Posted February 20, 2012 Author Posted February 20, 2012 Back and Biceps Deadlifting (Back after 2-3 weeks?) 135 x 10 225 x 10 245 x 8 275 x 5 275 x 5 225 x 7 DB Row (each hand) 55 x 10 60 x 10 65 x 10 75 x 10 PR Hammer Row 180 x 7 200 x 6 180 x 5 each hand 200 x 5 each hand Nautilus Compound Row 125 x 10 140 x 10 155 x 10 Hammer Pull Down 160 x 10 170 x 5 170 x 5 each hand Preacher Curl 55 x 10 55 x 8 55 x 7 DB Bicep Curl 30 x 8 25 x 7 21's 2x7x7x7 Machine Preacher Curl 100 x 8 110 x 6 Hanging Leg Raises 3 x 10 Basketball 2 hours
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