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#571
01-09-2011, 09:40 PM
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Low Incline DB Bench
20sx10 40sx6 80sx6 125sx7 HS Wide Grip Bench 280#x10 360#x9 Incline Bench (smith machine) 225#x13 HS Shoulder Press 90#x10 180#x6 270#x5 DB Lateral Raises 40sx13 Rear Delt Flys 60#x10 90#x10 DB Diamond Press 40sx10 100sx7 Tricep Pushdown 30#x10 50#x10 95#x10 DB PJRs 40sx10 70sx6 90sx13
__________________
I know the bench press is so cliche, but: http://s290.photobucket.com/albums/l...urrent=445.mp4 Last edited by misterjaydubyoo; 01-10-2011 at 03:39 AM. 
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#572
01-11-2011, 01:03 AM
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Wow man, just read your post about the car accident. So sorry that happened, but man so happy that you guys are okay.
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Mike Zourdos, Ph.D., CSCS Assistant Professor Exercise Science Florida Atlantic University USAPL Raw Lifter
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#573
01-12-2011, 12:07 PM
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Quote:
1/11 Front Squat 45#x10 135#x6 185#x4 225#x1 245#x7 *super low to get that stretch....I may have been able to eek out an 8th rep, but the weight started transferring to my lower back on the 5/6th rep and I didn't want to risk it Single Leg Leg Extension 60#/60#x10 90#x/90#x10 Leg Press 180#x10 360#x10 450#x15 SLDL 135#x10 155#x10 Standing Leg Curl 50#x8 75#x10 DB Deadstop Rows 40sx6 80sx4 100sx1 130sx7/7 Low Cable Rows 80#x10 120#x10 180#x10 HS Lat Pulldown 180#x13 EZ Curl 85#x4 105#x7 *should have done more weight but my lower back was bothering me DB Preacher Curl 35sx11/11 Incline DB Hammer Curls 25sx14
__________________
I know the bench press is so cliche, but: http://s290.photobucket.com/albums/l...urrent=445.mp4
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#574
01-13-2011, 12:53 PM
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1/12
Bodyweight@198 Incline Bench 45#x50 135#x10 185#x4 225#x1 245#x1 275#x6 HS Wide Bench 90#x10 180#x6 270#x10 Low Incline DB Bench 80sx6 100sx12 DB Laterals 40sx10 50sx7 *more weight next time HS Shoulder Press 90#x10 180#x6 230#x9 RDF 65#x10 105#x14 DB PJRs 80#x6 120#x7 Pushdowns 60#x10 100#x10 DB Diamonds 70sx10 *slow, deep reps to get stretch
__________________
I know the bench press is so cliche, but: http://s290.photobucket.com/albums/l...urrent=445.mp4
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#575
01-14-2011, 01:49 AM
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Squats
45#x10 135#x6 185#x2 225#x1 245#x1 275#x1 315#x7 *super super pumped...first time doing heavy back squats in way over a year...form was great and I went super low on each rep...probably good for more actually....HELL YEAH Squat Machine (close stance) 180#10 270#x11 Leg Press 180#x10 360#x15 450#x15 SLDL 155#x13 *stood on platform to get great stretch and full ROM Standing LC 50#x6 75#x10/10 Low Cable Rows 120#x6 180#x1 220#x7 HS Lat Pulldown 90#x10 180#x1 200#x11 Deadstop DB Rows 90sx14/14 DB Hammer Preacher Curl 40sx7/7 *made sure to get deep stretch on each rep....really felt in flexors EZ Bar Curl 100#x10 Incline DB Hammer Curls 30sx13/13 HS Preacher Curl 75#x7 50#x11 25#x15 Machine Leg Press Calf Raises 375#x7 255#x9 155#x14 Still super pumped that I was able to do as well as I did on squats and be pain free....did not expect to be that strong, I guess the front squats carried over. I think with this new style of training the lower volume will allow me to keep doing heavy squats. Also, each set on these workouts are with very good form and super intense.
__________________
I know the bench press is so cliche, but: http://s290.photobucket.com/albums/l...urrent=445.mp4
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#576
01-15-2011, 09:41 PM
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Decent workout last night but even better today.
Hit 315#x11 on squats! 500 is going to come as long as I stay healthy.
__________________
I know the bench press is so cliche, but: http://s290.photobucket.com/albums/l...urrent=445.mp4
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#577
01-18-2011, 01:05 PM
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1/17
Bodyweight@199.2 Incline Bench 45#x30 135#x10 185#x1 225#x1 245#x1 275#x6 HS Flat Bench 90#x10 180#x10 270#x11 DB Incline Bench 100sx12 HS Shoulder Press 90#x10 180#x5 270#x6 Cable Rear Delt 15#/15#x11 DB Lateral Raise 40sx13 CGBP (from pins) 185#x3 225#x6 Cable Pushdowns (on lat bar) 40#x12 70#x15 DB PJR's 50sx16
__________________
I know the bench press is so cliche, but: http://s290.photobucket.com/albums/l...urrent=445.mp4
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#578
01-19-2011, 12:13 PM
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Leg Press
90#x10 180#x10 360#x4 450#x1 630#x1 720#x7 630#x11 450#x15 *used just this one exercise for quads since my lower back has been extremely sore from getting used to squats...figured I'd give the erectors a break...this felt very good slowed down the tempo and went deep as possible Prone Leg Curls 60#x10 120#x7 100#x9 70#x12 *same with quads...went really slow on tempo and really got good hamstring stimulation Angled Calf Raise 100#x12 80#x12 Machine Leg Press Calf Raise 135#x12 Incline Chest supported Rows 45#x1 90#x1 180#x7 Parallel Grip Pullups bwtx11 *full resets and would count to 2-3 after complete hang Meadow Rows 70#x15/15 Standing DB Curl 20sx6 35sx12 *very slow tempo with good stretch and hard squeeze at peak HS Preacher 25#/25#x12 EZ Bar Curl 40#x10 60#x12 *biceps were already toast by this point
__________________
I know the bench press is so cliche, but: http://s290.photobucket.com/albums/l...urrent=445.mp4
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#579
01-20-2011, 03:50 AM
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300/498/90 ---> 4002
Decline Bench Press 135#x10 185#x4 225#x1 275#x1 315#x6 *def good for another with a spotter Flat HS Bench 90#x10 180#x6 270#x1 280#x10 Low Incline DB Press 40sx10 80sx2 100sx10 Standing Push Press 135#x2 155#x6 *wow delts were really fatigued by this point...usually more weight HS Shoulder Press 90#x6 180#x10 Cable Cross, Rear Delts 5#/5#x10 15#/15#x13 *love these....hit my rear delts better than about anything I have tried Tricep Pushdown (lat bar) 70#x12 120#x6 CGBP (from pins) 135#x4 185#x6 *triceps already really fatigued up to this point Deadstop Skull Crushers 80#x13 Lovin the new split. I dunno if its me, but I seem to be way harder and fuller. My chest seems to be a lot fuller, and I have even had two different people tell me so without me bringing it up.
__________________
I know the bench press is so cliche, but: http://s290.photobucket.com/albums/l...urrent=445.mp4
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#580
01-21-2011, 12:09 PM
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1/20
Bodyweight @ 200.0 312/526/92 ---> 4180 Leg Press 180#x12 360#x6 540#x1 720#x8 630#x12 540#x16 Prone LC 60#x10 80#x4 100#x1 125#x7 100#x11 70#x13 Seated Calf Raise 4 sets HS MTS Row 140#x12 180#x6 220#x1 240#x7 Close Grip Lat Pull Down 60#x10 80#x6 120#x10 Incline Chest Supported T-Bar Row 45#x10 90#x12 *very slow tempo and squeeze on reps Standing Barbell Curl 45#x10 65#x10 85#x10 *changed angle of wrists to directly hit biceps HS Preacher Curl 25#x10 50#x10 Incline DB Curl 25s x10 Opted not to push it today and give my lower back another day of rest. Saturday I will incorporate front squats and/or squats back into the equation. Appetite is thru the roof and hopefully I can continue progressing on my weights/numbers.
__________________
I know the bench press is so cliche, but: http://s290.photobucket.com/albums/l...urrent=445.mp4
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