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11-08-2013, 11:46 PM #6401Originally Posted by RipOwens
Just my .02
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11-09-2013, 12:16 AM #6402
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11-09-2013, 12:18 AM #6403
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11-09-2013, 12:22 AM #6404
Not really. I bounce between regular barbell or behind the back on a smith machine. I don't have heavy enough dumbells at home or I'd rotate them in as well. Always consistent with them. Always back-traps-shoulders, in that order for me.
That works. Bet you could get by with just one of each though, with drops and RP's!
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11-09-2013, 03:25 AM #6405
Triceps, biceps, calves
Skipping warm ups
Close grip smith
1 feeler
1x6 failed 7th, rp. 3 more. Rp. 1 more.
Preacher curls
1 feeler
2nd feeler, 1st was too light
1x8 ,rp,.5 more, rp 2 more, then did a drop set. Burning like crazy. Had to.shake the pain off. Cheated 5 up to get the negatives. Tears in my eyes but I didn't bawl lol
Rope push high pulley
both hands 2x16
One handed then, turned to the side to maximize.squeeze
dropsets
1x6, 1x6, 1x5 rp 2 more , 1x10. cheated last 5 felt like I was going to burst my skin. Arms are ballooned big time.
Seated.incline db curls, dropsets
1x8, rp got 2 more
1x6 rp, 2 more, rp 1 more
1x10 very light (20lb) strict hammer curls, burning like hell even though its.light
seated dips
2x?? To failure both times
Triceps are jello.
Low cable one arm curls
3x10. This is the finisher for biceps... Light,very controlled, squeezed hard on the peak contraction. Hold 3 sec. Repeat.
I measured my arms after this because they looked massive lol. Almost 18 whoohoo!! I'm not a measurement watcher but occasionally I like to do it to see where I'm at.
Stoked! Biggest ever. New ms for my once 12'5" sticks
Glad I went in.
EDIT: I did 2 sets of 20 seated calves @ 2, plates, 1x12 with 3 plates. I do them slow with full range so that's all they need a few times a week. I alternate standing and seated different days
Long session this time-.55min..Last edited by Java Man; 11-09-2013 at 03:38 AM. Reason: Forgot the calf work7
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11-09-2013, 03:27 AM #6406Originally Posted by Java Man
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11-09-2013, 03:32 AM #6407
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11-09-2013, 03:40 AM #6408
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11-09-2013, 04:02 AM #6409
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11-09-2013, 04:23 AM #6410
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11-09-2013, 06:57 AM #6411Originally Posted by Hazard
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11-09-2013, 06:59 AM #6412Originally Posted by kelkel
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11-09-2013, 09:37 AM #6413
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11-09-2013, 10:09 AM #6414
I'm going to try drop setting shrugs today. I've felt like a house for two days lol - must be the diet. Today's gym session should be fun.
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11-09-2013, 10:42 AM #6415
im going in guys. quad assault for me in t-minus 2 hours. wish me luck. I will fear no weights.
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11-09-2013, 10:44 AM #6416
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11-09-2013, 12:42 PM #6417
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11-09-2013, 12:43 PM #6418
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11-09-2013, 01:07 PM #6419
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11-09-2013, 01:07 PM #6420
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11-09-2013, 01:08 PM #6421
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Shoulders/traps
after warm up/stretching
Smith mach press
145x10
225x3 (saw cape doing these for sets in his last shoulder workout.. not there yet)
180x8, RP + 3 more
Dumbell press
70sx8
80sx6, RP + 1/2 rep - failure
Side laterals
25x12
30x8 RP + 2 more then drop to 25 + 6 more
30x8 RP + 2 more then drop to 25 + 6 more
Rear delt/reverse fly machine
working set
heavy/drop to failure
Bent over rear delt raises on cable machine
working set
heavy/drop to failure
Traps - shrug machine then db shrugs, heavy and drop to failure
20 mins cardioLast edited by Igifuno; 11-09-2013 at 01:13 PM.
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11-09-2013, 01:09 PM #6422
Pre-workout meal.....
Ill be workin out in about 90 min
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11-09-2013, 01:14 PM #6423
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^^ looks good.. gimme some with hot sauce and its on!
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11-09-2013, 01:28 PM #6424
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11-09-2013, 01:33 PM #6425
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11-09-2013, 01:45 PM #6426
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Originally Posted by Hazard
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11-09-2013, 01:46 PM #6427
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11-09-2013, 01:47 PM #6428
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11-09-2013, 01:49 PM #6429
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Originally Posted by Hazard
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11-09-2013, 01:51 PM #6430
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Originally Posted by Fcastle357
Definitely gonna tan it up next week.
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11-09-2013, 01:52 PM #6431
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Originally Posted by chadcuz1985
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11-09-2013, 01:53 PM #6432
Got quads done glad that shits over with.
leg curls 3 sets
3 sets squats
2 sets hacks
2 sets bb lunges.
Had enough of it. I went really deep on the squats. Deeper than normal. Stance was very narrow. Not much weight was used today I must say but they are still tingling sittin here typing. All sets on squats and lunges had RP.
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11-09-2013, 02:09 PM #6433
This morning was cardio, crosstrainer and as a cool down quick walk on the threadmill.
Then triceps:
Rope pull downs two handed heavy two sets and two drops they were pumping hard was great
Single hand rope pulls light but slow and concentrated great exercise tbh same as above
Two handed behind the head db push ups again same asabove, was great to feel the slabs of muscle there bursting through the skin.
Biceps:
Hammercurls same as above
Bicep ez bar curls slow and concemtrated etc
Cable straight bar curls really slow again burned the biceps off me at this stage was crazy
Deload week next week can't wait was a tough 6 weeks of hit this time can't wait for the deload then go hard into it again
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11-09-2013, 02:28 PM #6434
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11-09-2013, 03:11 PM #6435
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11-09-2013, 03:24 PM #6436
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Originally Posted by chadcuz1985
Chest/bis/calves
Back/tris/hams
Off
Off
Shoulders/traps/forearms
Off
Quads/absLast edited by Igifuno; 11-09-2013 at 03:28 PM.
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11-09-2013, 03:40 PM #6437
yes quads only. I have a six day split now, rest days are taken according to how I feel
typical split
Monday-detls
Tuesday -hams/calves
wednsday - back
Thursday-chest
Friday off
Saturday-quads
Sundy- arms/calves'
Monday-off
repeat...im going to try this awhile and see what it does. Ill be going back on cycle in January. Really serious about my diet/training now trying to nail it down before I hop on other compounds besides just test. "lets get serious" lol
obviously I could incorporate more bodyparts but im not going to now until I get back on gear.
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11-09-2013, 03:55 PM #6438
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11-09-2013, 04:07 PM #6439
Following the back shot trends lol..... Here's one. Once I start leaning up this feb ill take another to compare. Concentrating on growth for now :-)
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11-09-2013, 04:16 PM #6440
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