Pyro's Physique

[Pyromt30]

Chest and Tri's Day

Incline DB Press
50/15
70/10
70/8
60/10

Smith Press Flat Bench
105/15
155/20 (4x5)

Cable Flys
30/15
40/10
50/10 hold peak contraction 5sec

DB Pullovers
50/10
60/10

Rope Pulldowns
Warmup

DB Overhead Extension
45/12
60/10
80/9

Dips
2x10 BW
1x10 10lbs

[Pyromt30]

Does anyone else have trouble getting the DB up on say incline press? I always struggle with the first rep, once they are up I can bang out reps no problem but that initial lift is killer. It is forcing me to lower my weights as I am training without a spotter now, any ideas on how to overcome this? I usually use my knees to "kick" the weight up to my shoulders and then press. It is more frustrating mentally because I know I can go heavier I just can't get it started.

[President Wilson]

Originally Posted by Pyromt30

Thanks man, When I started lifting I couldn't do one good pullup, I just kept upping my numbers until I could do 10 sets of 10 with BW and then started adding weight. That was actually 5 sets of 5 with about 30sec rest in between. I really felt that the next day though!

I bet you did. Yeh man, pullups are the king of back exercises!

[Pyromt30]

Missed post yesterday. Here was my leg workout:

Warmups:
Leg Extensions
Leg Curls

Plate Loaded Squat Press:
270: 15
360: 10
450: 8
540: 6
Drop back doing 6 at each poundage

Glute Ham Raises:
3x6 BW

Seated Calf Raises:
90: 15
135: 12
160: 10

Leg Extensions:
150: 30

Leg Curls:
150:30

[Pyromt30]

Today was chest and tri's. Had a good workout and my training partner was present!

Incline DB Press:
55lbs 12
70lbs 10
85lbs 7
85lbs 6

Decline BB Press:
115: 15
135: 10
185: 10

Cable Flys 15degree:
30lbs 10
40lbs 8

45degree:
30lbs 10
40lbs 8

Not sure what these are called. I like to call them wolverines. (Basically take a low pully cable in each hand and raise your arms squeezing your chest until your arms are out in front of you)
30lbs 10
40lbs 10

Dips:
2x10 BW
1x10 10lbs

Overhead Press:
50lbs 10
65lbs 10
80lbs 8

French Curls:
3x8 65lbs

[Pyromt30]

Very Good Back Day!

Deadlifts:
95lbs x 10
135 x 8
185 x 8
225 x 8
275 x 6
315x 4
315 x 4

One Arm Bent over Rows:
50 x 10
70 x 8
90 x 8

Chins:
BW x 5
5 sets of 5 reps with 25lbs

Reverse Grip Narrow Pulldowns:
80 x 10
100 x 10
120 x 10
140 x 8

T-Bar Rows:
105 x 10
140 x 8
140 x 8

[Pyromt30]

Things are going well.

I have been training again now for 3 weeks and I am up 3lbs with a slight drop in BF%

Today was legs:

Warm up on bike 7min

Standing Calf Raise:
105lbs x 15
195lbs x 12

Squats:
135 x 10
185 x 10
225 x 8
275 x 6
225 x 8

Leg Press:
270 x 10
360 x 8
450 x 6

Seated Calf Raise:
90 x 15
135 x 12
180 x 10

Leg Curl:
90 x 10
130 x 10
170 x 10
190 x 6
170 x 8
130 x 10
90 x 15

Leg Xtension:
90 x 10
130 x 10
170 x 10
190 x 6
170 x 8
130 x 10

Glute Ham Raises:
3sets of 6 with BW

[Pyromt30]

Good Day at the gym, got a nice pump in the Tri's and worked the chest hard.

Cable Flys:
3x10 with 20lbs (warmup)

DB Bench Press:
55x10
70x10
85x6
70x8

Incline Nautilus press:
45 x 10
70 x 8
90 x 6
45 x 15

Pec Deck:
90 x 10
110 x 10
130 x 10

DB Pullovers:
55 x 10
65 x 10
75 x 10

Cable Tri's
warmup

DB Overhead Press:
50 x 10
70 x 10
90 x 6

French Curl
3 x 10 with 65lbs

Rope PushDowns
Drop Set
100-40lbs

[Pyromt30]

So been awhile since I posted a workout. I have been going just haven't written. Anyways today was legs and I tried out some occlusion training all I have to say is WOW!!! I have never felt anything like that before. My legs were twitching and I had to rest after going down the first flight of stairs to leave the gym!

Warm Up on Bike

Squats:
95 x10
135 x 10
185 x 10
225 x 8
275 x 4
275 x 4
185 x 10
185 x 10

Standing Calf Raises:
105 x 15
195 x 15
285 x 10

Glute Ham Raises:
Body Weight 3 x 7

Squat Press Occlusion:
180 x 10 (not so bad)
180 x 10 (wow this hurts)
180 x 10 (can't wait to get these **** things off!)
I was planning on doing 5 sets but that was not happening today

Seated Calf Raise Occlusion:
90 x 10 (this hurts)
90 x 10 (this really hurts)
90 x 10 (did someone stick a knife into my achilles tendon????)

Abs

[Pyromt30]

Another good day at the gym.

Flat DB Bench
55 x 10
70 x 10
85 x 8
70 x 10

Incline Press Nautilus
45 x 10
90 x 5
90 x 5
70 x 6
45 x 6

Pec Deck
90 x 10
150 x 10
190 x 8

Wolverines
30 x 10
40 x 10
50 x 10

warm up tris with cable pulldown

Dips
BW x 10
10lbs added 5x6

Close Grip Smith Press
75 x 10
85 x 10
105 x 6
85 x 8
65 x 10

Rope Pulldowns
3x10 60lbs

One Arm Pushdowns Occluded
20lbs
1x15
1x10
1x8