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Post your most recent workout

i agree that any program that you can progressively overload workout to workout + spot on nutrition=gains
 
Super-Weird-Form Incline DB Curls: 9 x 35, 12 x 25
Bent-Over Cable Row: 12 x 205, 18 x 170
Bent BB Row: 8 x 365, 12 x 315
Cardio: 40' steady-state

Sometimes dieting is fun :)
 
Monday Arms:

close grip bench x 3 sets
overhead extensions x 3
Hammer strength tri machine x 3
Kickbacks x 3

preacher curls x 3
hammer curls x 3
incline DB curls x 4
one set of 21s

chest is tonight :)
 
Today

A1 DC Upper

Incline Smith - 295x12 RP

DC Pec Dec WM - 90x20

Rack Deads - 315x8, 315x6

Single ARM WM- 75x20

Smith Front Military - 245x11

Lateral Raises WM - 35x20

Close Smith - 300x12

Extreme stretch after each body part
 
Still feeling weak from the competition but this was my leg day:

lying leg curls: 110 x 12, 125 x 12, 140 x 10
seated leg curls: 70 x 12, 95 x 10

leg ext. 3 warmup sets:
squats: 225 x 12, 275 x 10, 315 x 8
single leg ext. 3 sets 60 x 12

abductor:2 sets 110 x 15
adductor: 2 sets 200 x 15

calf machine press: 210 x 20, 250 x 15, 290 x 12, 290 x 10

Update: 30 minutes of cardio! Just for JT!
 
Last edited:
Legs
Worked up to 405x 8 Narrow stance, atg (no wraps or belt)
Wild hair up my ass and tried 495, wider stance and buried em' deep...got it twice. Pretty stoked!!
Backed it off to 315 x 18.... shooting for 20 but had nothing left in the tank...
Hacks 12 plates total for 8
then... 10 plates for ten.
SLDL
315x 8
225x 10
Then hit some calves...

BW 209 currently at 5'8 10%bf
 
Flat Hammer Bench 7+3(rp) drop 50lbs 5 more
Side laterals 4 sets of 5 straight
Tri pressdowns 15reps add weight 5reps add weight 5reps, 5reps. Straight

Done. See you tomorrow.
 
TODAY.

SEATED LOW INCLINE DUMBELL PRESS ALTERNATED WITH PULLDOWNS

8SETS X 15 REPS ON EACH MOVEMENT.


GOING FOR A LONG WALK NOW AT 8PM...THEN I AM GOING TO SLEEP AND TRAIN LEGS AT 6AM TOMORROW.
 
SEATED LOW INCLINE DUMBELL PRESS ALTERNATED WITH PULLDOWNS

8SETS X 15 REPS ON EACH MOVEMENT.


GOING FOR A LONG WALK NOW AT 8PM...THEN I AM GOING TO SLEEP AND TRAIN LEGS AT 6AM TOMORROW.

JT I've missed your boldness.
 
Chest day.

Incline DB Press

90 X 16
100 X 12
110 X 10
120 X 6

Paramount Pec Deck Machine

175 X 12
190 X 10
205 X 8

Dips

+ 45lbs X 20
+90lbs X 16
Bodyweight X 25 (1-2 second hold at bottom)

Incline DB Flye

65 X 12
65 X 10
65 X 8
 
Still feeling LIKE A SISSY from the competition but this was my LITTLE SISTERS leg day:

lying leg curls: 110 x 12, 125 x 12, 140 x 10
seated leg curls: 70 x 12, 95 x 10

leg ext. 3 warmup sets:
squats: 225 x 12, 275 x 10, 315 x 8
single leg ext. 3 sets 60 x 12 WHY?????

abductor:2 sets 110 x 15 AGAIN WHY???
adductor: 2 sets 200 x 15 .............SERIOUSLY?

calf machine press: 210 x 20, 250 x 15, 290 x 12, 290 x 10

Update: 30 minutes of cardio! Just for JT!

DID HOTTSAUCE GIVE YOU A GOOD SPOT ON THE ABDUCTOR SET
 
Last night..

Rack Deads (We don't have a power rack, so had to rest a barbell across 2 benches, back was still little sore from squats n stiffs on monday, so just took it ez and squeezed it out) 365 - 1st set 9 reps 2nd set 8 reps
Standing Calves: 315 - 2x 18 reps, 16 reps
Barbell Curls: 135 2x 9 reps
Skulls: 120 2x 9 reps 8 reps
Wrist Curls: 225 1x 9 reps
Knee-ups: 2x 9 reps
Crunches: 2x 18 reps
 
DID HOTTSAUCE GIVE YOU A GOOD SPOT ON THE ABDUCTOR SET

He wasn't there but usually he gives great spots!

Why.....I have to do a little extra because your not doing shit lately.:D
 
Chest today:

- barbell bench press > 5 sets

140 lbs for 20 reps
220 lbs for 10 reps
290 lbs for 6 reps
340 lbs for 6 reps
380 lbs for 10 reps to failure


- chest press machine > 3 sets

max weight for 7 reps to failure
max weight minus 45 lbs for 7 reps to failure
last weight minus 45 lbs for 7 reps to failure


- dips > 1 set

12 reps to failure

Last... 10 minutes high intensity elliptical.

:)
 
Back day today

3 sets of chins to failure

1 arm DB rows (without leaning on a bench or anything at all)

1 warm up set 85lbs x 12 per side

3 working sets 150lbs x 10 per side

T bar rows

warm up 2 plates x 12

1 set 4 plates x 12
1 set 6 plates x 10
1 set 7 plates x 10

Close grip pull downs

1 set 150 x 10
1 set 180 x 10
1 set 195 to failure

Hyper extensions

3 x 10 sets w/ bodyweight

Post training cardio -:mad:
 
Legs yesterday:

Squat: 225lbs x 15, 315 X 10, 495 x 4, 315 x 10
Barbell Lunges: 135lbs x 10, 185lbs x 8, 225lbs x 6
Leg Curl: 140lbs x 15, 170lbs x 10, 200lbs x 6
Leg Press: 1 rest/pause set with 8 plates each side
Leg Extension: 3 sets of 255lbs X 12
Standing Calf Raise: 3 sets X failure

Slept like a baby!
 
DC today.

Incline db's
130lbsx8 130x5 130x2

Behind neck press(smith)
245x7 245x4 245x2

close grip
275x8 275x5 275x3

lat pulldowns
250x8 250x6 250x3 180x20(partials)

Tbar rows
4plates and a quater x5
4plates x 7
 
Back/Traps

T-Bar Rows

1 plate X 20
2 plate X 16
3 plate X 10
4 plate X 7

Cross Bench DB Pullover

90 X 12
100 X 10
110 X 8

Wide Grip Pulldown

140 X 12
160 X 12
180 X 8

Stiff Arm Pulldown

140 X 12
160 X 10
180 X 8

Hypers

BW X 20
+45 X 16
+45 X 16

Barbell Shrugs

225 X 12
315 X 8
315 X 8
 
By reintroducing some more carbs and regular food into my diet, it has certainly given me a 'painful pump' while working out this past week...but I love it.

Close grip V bar pulldowns: 180 x 10, 200x9, 180 x 8

1 arm db rows (unsupported): 3 x 105 x 10

deadlifts: 225 x 10, 315 x 8, 225 x 12

shrugs: 2 x 225 x 15

1 arm nautilus curls: 3 x 110 x 10

hammer curls: 3 x 45 x 10
 

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