Little Slice Viking Solberg Log

[little slice]

dude....brachialis, brachii for bis ONLY...
everything hammer or reverse grip....

what do you mean?

and i hate you, your blood pressure is perfect.

you could have perfect BP too. lisinopril ftw :headbang:

 

[little slice]

today was Chest/Arms


Chest:

Incline Cable Press

560 2x6


DB floor press

100 2x failure


Cable Curl
230 3x8

Tricep extension
330 2x10

Single Preacher curl machine
150 2x6

Single tricep extension
150 2x8

Rope Hammer Curl
50 to failure
70 to failure

overhead tricep extension EZ bar
stack 2x8


great workout, phenomenal pump.

strength was up across the board. Decided to lower the weight and increase reps/sets on the cable curl to lower the risk of injury.

decided to switch to DB floor press over cable decline press because the weight was getting to high on the cable machine and it made it very difficult to get into position to actually do the movement.

will probably do incline barbell next workout and see how that goes.


a respected PM member bullied my biceps over private message, and suggested that I add in rope hammer curls to help them out. they felt excellent, definitely keeping them in


shoulders were pumped and burning the whole workout... so that kinda sucked, but such is life

 

[TeknoViking]

Did you get prescribed the blood pressure meds or is it something you started taking yourself?

 

[little slice]

something I started taking myself

 

[TeknoViking]

something I started taking myself

You notice any negative side effects from taking it?

 

[little slice]

You notice any negative side effects from taking it?

no sir

 

[little slice]

today was legs


Thigh Adductors
130 2x10

Thigh Abductors
stack + 25 2x10

Sumo Deadlift in rack
315 2x8

Single ham curl
130 2x6

Squat machine
295 4x15




excellent leg workout.

decided to start with the adductor machine because of how important and overlooked adductors are (thanks DC).

however, I don't think i'll be starting with them again... they were cramping quite a bit for a while which somewhat impeded the following movements (until I stretched everything out).

i'll definitely keep the movement in though.


Sumo Deadlifts were to hit the glutes, which they did quite well. I think i'll alternate between these and box squats going forward.



squat machine felt great, as usual. Really strong contraction, especially in the inner-thigh/teardrop. Really trying to figure out a good movement for sweep.

im open to suggestions.

 

[bg091593]

You never get the urge to get under the bar and squat? I can understand feeling it more with the machines but sometimes after a long day at work I just need to squat and yell obscenities at the innocent bystander.


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[little slice]

You never get the urge to get under the bar and squat? I can understand feeling it more with the machines but sometimes after a long day at work I just need to squat and yell obscenities at the innocent bystander.


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no.. I definitely don't get that urge.



I have terrible knees, so squatting on a free bar will do much more harm than good.

 

[little slice]

Shoulders and back day

1 Arm Lateral Raise Machine
80 3 x10

Reverse Pec Deck
190, 205, 220 x failure

1 Arm Reverse Pec Deck
100 3x10



Cable Bent Over Row
315 3x10

Double Pull Down
340 3x10

Single Cable Row
105 3x10

Cable Shrug
280 3x failure

Hyper Machine
Stack + 25 2x failure




really solid workout today. decided to switch things around a bit.


switched to 1 arm movements for shoulders because I ran out of weight stack using both arms

was able to put more focus on contraction and slow negative doing it that way though, so ima keep it.

single arm reverse pec deck really hit my rear delts. I was seated facing sideways on the machine instead of chest on the pad. this gave a really good stretch on each rep.


bent over cable rows felt great, as did the pulldowns and single rows.



onward :headbang:

 

[VikingLab]

No update for few days? you are ok?

 

[little slice]

i died



I did chest yesterday and legs today. wrote everything down in my spreadsheet, but didn't update this thread yet.



Yesterday was Chest/arms

incline cable press
580 2x6

incline barbell
275 2x6


Rope Curl
110 2x15

tricep extension
345 2x10

Cable curl
230 2x12

single tricep extension
160 2x8

single preacher curl
160 2x6

Bent-over tricep extension SS overhead extension
150 2x10 of each



excellent chest workout. incline barbell felt great. wasn't particularly heavy, but I didn't want to go too hard because I haven't done free weights in a long time.


numbers/reps up on all lifts

 

[little slice]

today was legs


single ham curl
140 2x6

30 partials at 70


Squat machine
340 4x15


banded hack squat
4pps 2x8


abductors
stack 3x20

Superset

banded Reverse sumo hack squats
2pps 3x10

adductors
170 + extra pucks 2x10




great leg workout. knees felt solid.

the bands on the hack squat are tied to the bottom, so they are pulling the sled down. this gave an excellent contraction, and was surprisingly very easy on my knees.


the abductor/sumo hack squat superset really nailed my glutes (all homo)
i could have done more weight, but decided to keep it lower for now so i can focus on the target muscles.


the adductor machine was solid as well.. got to the point where i was using my arms to help complete the concentric portion, and then fighting the negative portion with just the adductors.... got a wicked pump which made walking feel kinda funny.

excellent strength and pumps.

might have to go back to deadlifting on back day, we shall see.

 

[natrol]

Slice I PM'ed you brother.

 

[little slice]

Yee I'll get you that info in a sec familia

 

[little slice]

Shoulders and back day

1 Arm Lateral Raise Machine
90, 100, 110 3x10

drop set
40 2x20


1 Arm Reverse Pec Deck
115, 130 1x10
145 1x35



Cable Bent Over Row
335 3x8


Double Pull Down
370 3x10


Banded Cable Row
80 4x10

Rack Pull
585x6
675x2




awesome workout.

everything felt great, numbers were up across the board, and hit a PR on rack deads (675 for a double). I was going to go for 700, but the gym closed early due to labor day

I really like the single arm shoulder training, especially the reverse pec deck. my delts have noticeably improved since I really started hitting the reverse pec deck, and it's greatly improved the overall look of my shoulders



the banded cable rows I stole from John Meadows. they gave an amazing contraction that was really unlike anything I had ever felt. I really felt the entire lat contracting from top to bottom. These are definitely a keeper.



im going back to training every other day to give my body a bit more rest.

chest/arms
off
legs
off
shoulders/back
off
repeat

 

[asteelz]

Great log Slice, way more detailed then mine haha. I am following along.

 

[VikingLab]

Great log Slice, way more detailed then mine haha. I am following along.

Just do some copy paste

 

[little slice]

Great log Slice, way more detailed then mine haha. I am following along.

ty breh.


decided im going to go on a 10 day mini diet to give my digestive system a quick break.


dropping insulin (keeping metformin in around 2.5g a day), and adding 1g dnp per day (you read that right, I do not recommend others do this).


will go to high protein, 0 carbs except from green vegetables and mushrooms, 0 fats except from fish/krill oil



will be trying to push weights higher despite being in dramatic calorie deficit... that's where the AAS comes in


starting weight as of this morning: 253.2

 

[bg091593]

How will you be dosing 1g?


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