~Retired~ AR-Platinum Elite-Hall of Famer ~
seated db curls
3 warm up sets
1 working set with triple dropset - failure on each drop
preacher db curls
2 feels sets
1 working set with triple drop set
hammer curls
2 working sets to failure -last one with double dropset
lying db extension
2 feels sets
1 working set to failure plus one dropset
straight bar push downs
2 feels sets
1 working set with triple drop set
Productive Member
Just rolled through my delt and arm session like an animal! I managed to either hit a new pr or extra couple reps before my drops on every movement.
DB shoulder press: 3 warm ups, 1 feel set that felt so light had to move up the rack 3 sets of bells for my working set, banged out 7 solid reps 2 partials dropped for 4 more
DB side raise: 1 feel, 1 working w same weight last couple weeks but got 2 extra reps then 1 drop
Single arm DB upright row: 2 working w RP on the last.
Face pulls: 1 working 2 drops
Lying cable tricep extensions 1 feel, 1 working 2 drops
Rope push down: 1 working w 2 drops
Reverse grip straight bar push downs: 1 working 2 drops.
Seated incline cable curls: 2 warmups 1 feel, 1 working at new pr on weight w 3 forced reps and slow negatives
Machine preacher curls: 2 working w 2 drops on the last.
Entire arm is jelly from the shoulder down.
~Retired~ AR-Platinum Elite-Hall of Famer ~
to the pointOriginally Posted by Dpyle
Member
Thanks! Out of curiosity why swap legs and back?
EDIT: this was the routine
1.Chest tri
2.Legs abs
3.Back bi
4.Rest
5.Shoulder traps
6.Rest
Repeat
Also do you always carb cycle during lean bulk and lean cut?
HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~ No Source Checks
If you're set on the above rotation then how bout:
1. Chest, Tri's
2. Back, Bi's
3. Shoulders, Traps
4. Rest
5. Legs, Abs
6. Rest
Legs require more energy (or they should) so give them a rest day before and after. But why don't you simply go M-T and T-F and have Wednesdays and weekends off?
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- MONITOR -
Been using melatonin 2 for 2 weeks now. Starting to darken up nicely. Especially this weekend being out in the sun. Random erections are a surprise for me and those around me. After 6 pm and 86 degrees. Going to be a hot summer.
Productive Member
Gonna be hot and miserable here in the valley too. The humidity is so high in the summer it's ridiculous.
Productive Member
Just got back from legs.
Extensions: 3 warmups between 12-15 rep range, 2 working first set failed at 8 drop for 2 more, second failed at 4 took 3 drops to hit 9 total.
Hack squats: 1 set to test the knees, 1 feel to 10 ( far from failure), 1 working to 6 w 4 forced
Leg press: 4 straight sets jumping weight each time for 15, 12, 10, and 8 reps
Lying leg curls: 1 feel, 1 working 2 drops
Standing leg curl: 1 feel, 1 working 1 drop
Standing calf raise: 3 straight sets for 15, 10, and 8.
Legs kind of went from burning to numb after the second set of presses so I can't presently feel any damage that may have been done.
Pissing Excellence!
Nice!
My legs are sore as shit from yesterday, 3 point stance action to try to poop!
VET
Killed chest today. Fkin inner chest just won't come up...everything else is. Feel good about the way I look currently. Still bustin ass. Thinking about blasting this summer. Hadnt been around been busy as hell. Glad to see everyone kicking ass and making progress for sure.
Member
The reason I put anything upper related far apart is cause they get so sore (atleast 2 days) that it affects the performance (maybe it's mental but it dont feel good lol). And currently I m healing from injuries from legs so I cant really push them hard. Good idea tho, I ma switch up the rest day. Lets say
1. Chest tri
2. Legs abs
3. rest
4. shoulder traps
5. back bi
6. rest
repeat
- MONITOR -
Back
Bent over rows
Seated cable rows
High cable stirrup pulldowns
Seated db curls
Feeling fit and spry.
~Retired~ AR-Platinum Elite-Hall of Famer ~
Big boy ....put those guns away
Killed chest today. Fkin inner chest just won't come up...everything else is. Feel good about the way I look currently. Still bustin ass. Thinking about blasting this summer. Hadnt been around been busy as hell. Glad to see everyone kicking ass and making progress for sure.
~Retired~ AR-Platinum Elite-Hall of Famer ~
I'm going to have to get you out of the habit of playing with biceps after back.
HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~ No Source Checks
Are you showing off? Or do those around you never expect you to get erections?
-*- NO SOURCE CHECKS -*-
AR-Elite Hall of Famer
Makin my way back..... Happy so far. Probably going to try and cut soon
AR-Elite Hall of Famer
That's also the last picture ill have with that tattoo
MONITOR
Your still really swoll hazard thick as fvck arms delts chest.
HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~ No Source Checks
Look at the big boy in the fancy gym.
Nice.
Just jealous.
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~Retired~ AR-Platinum Elite-Hall of Famer ~
Your a very big guy haz. I'm impressed
- MONITOR -
Well the guys that work for me probably aren't expecting it.
What you and I call showing off is known as lewd and lascivious to those in a constabulary position.
Last edited by Capebuffalo; 05-05-2014 at 04:14 PM.
Transformation Challenge Trainer
Save the random erections for the gym cape. Its always hard to remember where you hang your towel so... Problem solved
AR-Platinum Elite- Hall of Famer
Wooowwww. Worked late this morning; just woke up. Going to the shop in a few to get in a lift before heading back to work tonight....
There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
A minimum of 100 posts and 45 days membership required for source checks. Source checks are performed at my discretion.
AR-Elite Hall of Famer
Thx brotha
Honestly.... I hate working out there. I prefer my last gym but this one is 2 minutes from my job so it's convenient.
I can't workout in my basement anymore..... I have too much equipment packed in close together. One of these days I'm going to move it all to my garage and turn it into my spring/fall gym and leave the garage door open so I can do lunges down the drive way :-p
Means a lot comin from you man :-) I've got a ways to go. I'm taking it really slow..... Work is kickin my ass. Im getting my food in though which I'm loving. Had half a chicken and 2 cups of rice for lunch and then 2 1/2 hours later had another 1/4 chicken with another cup of rice. I was fueled up for chest/bis today lol
Last edited by Hazard; 05-05-2014 at 08:41 PM.
AR-Platinum Elite- Hall of Famer
Still reworking my lifts, so if anyone sees an area that needs tweaking, please post up suggestions.
Smith incline b'bell press-2 w/u, Work-4-2-2
Incline fly-2 w/u, Work-4-2-drop-3-2
Smith flat b'bell press -2 w/u, Work-3-1-drop-3.5-drop-2
Flat fly-2 w/u, Work1-4-2-drop-3-1-drop weight-Work2-5
I bumped up all of the work weights and used the second work set on flat flys to burn up what was left of my chest. 44 min. Pulse was 94 @ first w/u and maxed out @ 190+ during incline and flat presses.
There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
A minimum of 100 posts and 45 days membership required for source checks. Source checks are performed at my discretion.
- MONITOR -
Chest
Db incline
Smith incline
Cable cross overs
Dips
I really need to start more leg work.
Member
Lookin' big, Cape. Keep it going. I'l gonna join you with the melatonin. time to get some summer color (that doesn't involve ink).
Kept a promise to the Princess and did my first real cardio since January this morning. I actually haven't lost as much as I thought. Considering I put on damn near 20lbs in the process of the last bulk, the run was actually rather enjoyable.
~Retired~ AR-Platinum Elite-Hall of Famer ~
Looking good except for the beard, what the fuk's wrong with your chin if you have to cover it up all the time???Chest
Db incline
Smith incline
Cable cross overs
Dips
I really need to start more leg work.
Getting bigger every week Cape
~Retired~ AR-Platinum Elite-Hall of Famer ~
Like always consistent to the point and pure HIT, try some pre exhaust HIT next time when you do chest see how you go with those mate
~Retired~ AR-Platinum Elite-Hall of Famer ~
I love training forearms and the feeling of cramp setting in when you write with a pen. Sadistic fuker
~Retired~ AR-Platinum Elite-Hall of Famer ~
The devil is pressuring me this week. He's using everything he's got but he isn't going to win.
I'm down to 262lbs I've been carb cycling and monitoring my fat loss and playing abouts with my Cardio. Muscle still good I'm just attacking fat. Not on cycle and just come off creatine.
AR-Platinum Elite- Hall of Famer
I am SO negligent on cardio. I've got to get in gear....on the positive side I have a functional heart rate monitor again so I should be able to push myself farther on the days I do cardio.
Last edited by almostgone; 05-07-2014 at 03:26 AM.
There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
A minimum of 100 posts and 45 days membership required for source checks. Source checks are performed at my discretion.
- MONITOR -
Looking good except for the beard, what the fuk's wrong with your chin if you have to cover it up all the time???
Getting bigger every week Cape
Thank you. I'm trying. I'll never be you..but I may fill your shadow some day.
Although I bet your shadow is pretty big.
Last edited by Capebuffalo; 05-07-2014 at 07:58 AM.
~Retired~ AR-Platinum Elite-Hall of Famer ~
Thank you. I'm trying. I'll never be you..but I may fill your shadow some day.
Although I bet your shadow is pretty big.
Never say never. I was really small before training and you could easy fill my shadow.
~Retired~ AR-Platinum Elite-Hall of Famer ~
Keep safe at all times
Productive Member
Chest is so busted I can't even flex it right now!
Incline DB press: 2 warmups, 1 feel, 2 working 1 drop each
Low pulley cable fly: 1 feel, 1 working 2 drops
Hammer strength decline press: 1 feel, 1 working to 6 RP 2 RP 1 1/2
Machine dips: 1 working 2 drops
Knowledgeable Member
Chest yesterday and legs today.
Legs are always going strong for me. Always look forward to leg day!
Chest yesterday though....was really good. It was decline bench, but I finally got to the 300 mark. Got exactly 300 3x decline. Its a milestone for me lol....I know not a huge deal but still feels good to say I got 300 up.
Have a week left of training before my wedding and 2 weeks of honeymoon. Hitting it hard everyday. Even gonna go day of the wedding
VET
Missed it today...I want to go but things just didn't allow it today..try for tommorow
- MONITOR -
Man your back has great shape and size.
Delts and tris aren't looking bad either.
- MONITOR -
Looks good. Sounds like you worked hard.
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