Monday's TRAINING schedule..........

[cwick0]

so lets see your chest and tri routine stallion.........

Last Friday's tri/bi routine (was in a hurry):

close-grip:
135x10
225x10
275x10
315x10

standing db curls:
35x10
45x10
55x10

seated tri extensions w/ db (two handed):
80x10
120x12
120x15
120x20

single set of hammers w/ 45lb dbs

rope extensions:
30x15
40x15
50x15


Today's chest workout sucked:

incline barbell:
135x20
185x5
225x10
275x5
315x5
315x5
315x5
315x5
315x5

flat dbs:
100x10
110x10

cables:
70x10
90x10

pushups:
30 with 45lb plate on back
12 with 100lb plate on back
20 with nothing

 

[BodyByFinaplix]

Today

-Seat calf raises (on one with a long extention out front) drop set 4 plates X 12, 3 plates X 8, 2 plates X 8


-hammerstrength incline press, drop set 8 plates X 8, 6 plates X 6, 4 plates X 6, 2 plates X 12

-hammerstrength dip machine drop set 8 plates X 7, 6 plates X 6, 4 plates X 5, 2 plates X 10

-cable crossover flyes (a bit tired by now and chest was pumped and cramping) drop set 100 per side X 12, 70 X 10, 50 X 9

-dumbell upright rows drop set, #50 X 10, #40 X 10, #30 X 10 (haven't done these in 2 months... got a good burn even with teh lighter weights)

-one arm dumbell lateral raise (with other hand on bench for support) drop set #40 X 8, #27.5 X 6, #20 X 6

-tricep pressdown with v-bar drop set, 12, 8, 11 with a couple of rest pause reps

Followed up with weighted dumbell stretches for chest and tri's (I like weighted stretches and do them often)

Will do some ab work later today.

 

[Dieharder]

looks solid, glad to see someone else who likes using hammer strength for chest, flat bench just never did it for me.

 

[Dieharder]

My workout from yesterday:
Hack Squats- 2 warm up sets, then 6 plates 1x20 deep, went a little too light on these, but hadnt done high reps in a while
SLDLs-first time ever doing sldls, (ive pulled 405lbs for sets of 5 conventional) 225lbs 2x8
Standing Calve raises 235lbsx10, 195lbsx8, 155x8, 115x8 (drop set fashion with 5 second pause at bottom of each rep
Biceps-Hammer strength Preacher curl, 100lbsx110, 75x8, 50x8, 25x20 (drop set)
abs needsize 5x5 on romain chair (not weighted)

results: left the gym with my legs shaking, SLDLs wiped me out after doing the high rep hacks, although could have definitely have gone heavier on the hacks.

Today: off, maybe some light cardio later tonight.

 

[WalkingBeast]

An exerpt of monday's workout from my journal. Alot less volume then some of my routines. I often hit 30+ sets for back:

7-19-04 Monday Back,Abs and Lower Back

I got a decent workout today, but the deadlift portion of the routine was shit. Adjusting to the new power racks is definately throwing me off. It was also my first time deadlifting in a month. I usually start on the rack, max out, then go back to the floor and the weight is much lighter. I couldnt get the adjustment right at all. I started on the floor, but it wasnt feeling right for some reason. Ill be in this transition phase for a while until I get a stable gym. I did hit a PR with the dumbell rows, 150'sx30 on each arm. Still need to find a way to add weight to those dumbells, without buying a specialized pair. Heres the routine:


Deadlifts:

135x15
225x12
315x1
*********
20 wide-grip chin-ups
*********
405x1
455x1
495 (fail)
********
15 wide-grip chin-ups
********
495 (fail)

Partial Deadlifts: (Set at 3 notches from the bottom, I believe...Didnt feel right at all. Higher then I usually pull also.)

405x1 (Then ditched them)

Dumbell Rows: (On each arm)

150'sx30 (PR by 3-5 reps)
150x23
150x17

*********
13 wide-grip chin-ups
*********

Lat Pulldowns:

165x15
195x15
255x15
300x10

CybeX Eagle Row (pin loaded):

130x15
170x15
210x12

Cybex Eagle Incline Pull (pin loaded):

130x15
170x15
210x15

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x15
190x15

Lower Back:

Hyper Extentions:

15
15
15

 

[wnt2bBeast]

impressive lat pull 300x10!!!!!

 

[BodyByFinaplix]

Yesterday was my cheat day, so after a long night of drinking and whoring and not leaving the club until 1:30 with the girl who invited me to begin with... I decided to have a light one today.

-Hack squats 12 plates X 20, 30 second rest, 12 plates X 20
-leg ext, entire stack X 12
-seated leg curl, entire stack X 12
-narrow grip barbell curl 140 X 5, superset with deep incline curls #35 X 6, superset with narrow grip barbell curl 90 X 4 rest 30 seconds narrow grip barbell curl 110 X 5
-wide grip late pulldown drop set (didn't look at weight used) 8, 8, 8
-one arm cable hammer curl, drop set, 80X12, 60X8, 45X8

 

[WalkingBeast]

impressive lat pull 300x10!!!!!

ThanX brother!! 17 was my best. Keep KILLING that shit yourself brother!!

 

[TheAssholeFomerlyKnownAsDBBT]

No way bro.....I was def. NOT slamming that way of training........for me, I need more of a "i'm spent" workload which I can only get from high reps/sets..........to each his own bro..maybe I'll switch someday.........


BTW -I'm sure his legs are "sick" from that style of training alone...........no way its the gallons of AAS pumping through his bloodstream...........lol

true dat...how much exactly do the IFBB's pump in themselves weekly...do you know? Grams?

 

[needsize]

today was my day off, so workout consisted of an hour long walk pushing the baby around the neighbourhood.
I did it shirt free, and it was kinda funny the way people were staring