Post your most recent workout

[Shelby]

Here's mine, legs:

seated calf - 120 x 11 (straight set)
donkey calf - 445 x 9 (DC set)

lying leg curl - 75 x 11,4,2 (rest pause)

romanian deadlifts
295 x 17
405 x 7

adductor machine - stack x 21

AFS horizontal leg press
7 pl. each side x 25
8 pl. each side x 15
6 pl. each side x 45

 

[MAINEVENT]

Chest/Delts/Triceps:

Flat db press: 105 3 x 12-15 reps
incline bench: 225 x 10, 9,8
Seated db shoulder press: 70 x 12
bent over laterals: 35 3 x 12 reps
seated side laterals: 35 x 12 reps
1 arm overhead db ext: 35 x 12,12,10
seated calf raises:115 3 x 12

 

[pesty4077]

After 1 week off, yesterday was first WO after show.

CHEST

Incline presses on smith machine: 135 for 20 reps, 185 for 15 reps, 225 for 8 reps, 225 for 8 reps.

Flat Dumbell presses: 60 for 15 reps, 80 for 8 reps x 3 sets

Dips with weight: 20 reps no weight, 25 pounds at 12 reps x 3

ABS

6 sets of leg raises x 15 reps

 

[kal el]

Arms :
triceps :

rope pushdowns warmp up 30 reps 2 sets
3 working sets

close grip dumbbell press 1 set of 15
1 set of 10
1 set to failure

machine dips 1 set of 15
1 set of 12
1 set to failure

cybex tricep machine fst 7 of 12 reps

a lot of stretch



Biceps :
standing dumbbell curl 1 warm up set of 20
1 set of 12
1 set of 10
1 set of 8
1 set to failure

one arm preacher curl 1 set of 8
1 set of 8
1 set to failure

barbell curl 1 set of 10
1 set of 8
1 set to failure

preacher machine curl fst 7 of 12 reps

a lot of stretch

 

[VTliftVT]

Chest/Delts/Tris

Incline Smith Press (11-15 RP) - 295lbs X 8,4,1
*Widowmaker - Hammer Strength Wide Press (2 X 45lb plates + 25 each side) X 20

Front Military Press on Smith (20-25 RP) 185lbs X 13,6,4

Skull Crushers from Floor (15-20RP) 40lbs each side + bar X 9,4,3

Rope Pulldowns for Abs - 3 sets X 150lbs x 15 reps

 

[Nikopapp]

Arms- I am experimenting with Hany Rambod's FST-7 and loving it right now:

Triceps:

Close Grip BP
275 X 10
275 X 8
275 X 8

Dip Machine
Stack X 12 4 sets

Skull Crushers
85 X 12 7 sets


Biceps:

Alt. DB Curls

50 X 12 3 sets

Preacher Curls
85 X 12 3 sets

Cambered Bar Curls
65 X 8-12 7 sets


Pumped so much could barely get my water bottle to my mouth!

 

[kal el]

Me too, my arms improve dramatically with fst-7

 

[Shelby]

Apparently everyone is getting ready to go to the beach

 

[pesty4077]

Apparently everyone is getting ready to go to the beach

Keep in mind that most people that go to the beach are fat!

 

[chris250]

a crappy back workout from yesterday...LOl !!! J/K

Rev. Grip Lat pulldowns - 125 x 10 (warm up), 150 x 5 (warm up), 175 x 10, 185 x 10, 195 x 8 (on Life Fitness pulldowns)

Overhand bent rows - 135 x 10 (warm up), 185 x 10, 205 x 10, 225 x 8 (strict super slow reps) - Dont have the energy to jerk the weight up

Seated rows - 150 x 10 (warm up), 175 x 10, 185 x 10, 195 x 8 (life fitness)

Straight arm pulldowns - 60 x 15 x 12 x 12

thats it I was very depleted for some reason, kinda fighting a cold right now to..So I didnt want to go crazy and make myself worse...

 

[joshbarnett]

bb drag curls rest-paused for 14 reps 115lbs
one arm cable wrist curls 15rep all out set 70lbs
stretch bi's
leg press calf 11reps all out set-6 plates 5negative,hold for 15 in stretched position
seated leg curl rest-paused for 16reps 225lbs
shoulder width stance leg press 7reps-1250lbs, then cut weight to 630 and got 20reps
stretch hams and quads

all reps are on a "4020" tempo except for calves...

 

[Diesel City]

Hammy's/Quad's

Don't laugh, I'm 12 days out from my first show...

-Straight leg deads- 4 sets of 12 @ 255
-Leg Curls- 4 sets of 12 @ 125
-Seated leg curls- 7 sets of 12 @ 110

-Leg extensions- 4 sets of 12 @ 150
-Squat- 4 sets of 12 @ 425
- Hack squat- 4 sets of 12 @ 10 plates.
- Leg Press- 7 sets of 12 @ 10 plates

Also, 2 hrs and 45 mins of cardio.

 

[Lenny]

Went back to a little higher volume for a couple of weeks with the typical 5 day split, then back to low volume/high frequency workouts next week.

Just did chesticles yesterday!

Bench Press: 3 sets - 225lbs x 15 reps, 275lbs x 10 reps, 315lbs x 5 reps, followed by a dropset of 225lbs x10, then 135lbs x 25 reps

Low Incline DB Press: 3 sets - 120lbs x 8-10 reps

Decline Hammer Press: 3 sets - 4 plates each side x 12 reps

Cable Crossover: 3 sets - 110lbs x 12 reps with 20 seconds of rest btw sets

Chest Press Machine: 2 sets - 260lbs x failure
supersetted with
Chest Dips: 2 sets - till failure

Called it a day!

 

[Diesel City]

Arms- I am experimenting with Hany Rambod's FST-7 and loving it right now:

Triceps:

Close Grip BP
275 X 10
275 X 8
275 X 8

Dip Machine
Stack X 12 4 sets

Skull Crushers
85 X 12 7 sets


Biceps:

Alt. DB Curls

50 X 12 3 sets

Preacher Curls
85 X 12 3 sets

Cambered Bar Curls
65 X 8-12 7 sets


Pumped so much could barely get my water bottle to my mouth!

Not critisizing in any way here, just curious. Why only two movements before your set of 7?

 

[number twelve]

Back

Bent over BB rows
deadlifts
suppinated grip pull downs
close grip tbar rows

treadmill for 5 minutes running pretty hard

 

[GorillaGenetics]

legs

bb squat 225x8 275x8 315x8 365x8 405x5 315x17
db lunges 50x10 4 sets
leg extensions not sure the weight but 4 sets x12
lying leg curls same as above
seated calf raises 1 platex20 2x20 3x20 4x20 5x10
standing calf raises on smith machine
leg press 800x10 3 sets

 

[tkav1980]

i tok this out of my thread.

flat bb bench press - 350 x 23RP, last time 345 x 22
smith shoulder press - 275 x 20 RP, last time 255 x 23
skull crushers - 110 x 30RP (done on floor pausing the weight on the floor on each rep), last time 100 x 30 RP
rach chins - 155 x 20RP , last time 135 x 24
bent over BB rows - 280 x 9 ss, 230 x 15 ss, last time 5 lbs lighter on both sets, reps the same.

 

[thebrick]

back

Deadlift 3x10 (nursing a pulled hamstring)
T-bar rows 1x10, 1x8, 2x6
Hammer rows 1x10, 1x8, 2x6
Narrow grip pull down 4x8

ab crunches on ball 2x25

 

[AWN2004]

Quads/Ham touch up day

*I happen to be pre-contest so this is somewhat different than normal

Extensions
70 x 12
120 x12
160 x 12
210 to failure

Squat

135 x 20
225 x 12
365 x 8
365 x 8
405 to failure (8 reps today)

Leg press

405 x 20
855 x 12
855 x 12
945 to failure (7 reps today)

Walking Lunge

3 sets which was the length of about one side of the gym

Adductor machine

3 sets with the stack to failure

Seated Ham Curl Machine

FTS-7 Hybrid so....

7 sets for 10 reps 30 sec rest between sets

(I was so tired at this point I honestly dont remember the weight. I just kind of went slightly past the middle of the stack and stuck the pin in.)

I train hams on their own but on quad day I want to get some more blood in that area which is why I do this.

 

[Truepeptides]

Did Back yesterday

Weighted chin ups wide grip 4 sets 12 reps
Bent over barbell rows 5 sets warm up then heavy
Close grip pull downs 4 sets warm up then heavy
Pulldowns underhand 4 sets warm up then heavy