Post your most recent workout

[The Mass]

squats 365 2 sets 9
leg ext. whole stack 1 set 9
leg curls 175,180 2 sets 9
seated calves 2 45's each side 2 sets 16,15
bench 335,340 2 set 9,7
flat bench flyes 100 1 set 9
incline db press 100 2 sets 7,8
pulldowns 240 2 sets 9,8
bent over rows 315 2 sets 8
behind neck presses 225 2 sets 7
db upright rows 70 2 sets 9

 

[w8tlifterty]

Bench Press
W/Ups then 365 x 3, 315 x 8, 285x 6, 225 x quite a few lost count
Incline smith 315 rest paused for a total of 12
Dips
BW x a bunch
'Kroc' Dbell rows ( working on grip strength)
125x 16
Pull ups
50 total, took me 6 sets
Abs

 

[KTT]

Bench Press 5x 8-10
Squats 5x 8-10
Deadlift 5x 8-10
Shoulder Press 5 x8-10
T-Bar Rows 5x 8-10

Train Mo - We - Fr one week then Mo - Thu the next week.

 

[craig3758]

dumbell hammer curls 20lbs-20,30lbs.-20x2
reverse curls w/ez bar 60lbs.-20,70lbs-18,80lbs.-15
barbell curls w/ez bar 80-20x3

rope pulldowns 100-25,120-20x2
close grip benchpress 135-20x3
pressdowns 120-20,140-15x2

 

[TJB]

Legs/Calves/Arms/ABS

ATG Squats - 355/2 , 315/5

Conventional Deadlifts - 455/2, 405/5

Barbell Lunges w/Step increased ROM - 2 sets 8-10 reps

Hammer Calf press - 3 sets 15-18 reps

Seated DB Curls - 25/10, 35/10, 45/6-7, 55/3-4

DB SKull Crushers - ditto above approx..

Hanging Leg Raises & Crunch Machine - 2 sets each..

 

[alan1973]

I'll post mine as long as no one laughs or makes stupid comments. too often I get folks that have nothing good to say. what works for me is the point.
at 37 years old, I have to do what is right for me.

 

[Tyrone]

I'll post mine as long as no one laughs or makes stupid comments. too often I get folks that have nothing good to say. what works for me is the point.
at 37 years old, I have to do what is right for me.

Alan, go for it man. That's what it comes down to...what works for you.
You know you can pm me when you want.

 

[Tyrone]

I'll post mine as long as no one laughs or makes stupid comments. too often I get folks that have nothing good to say. what works for me is the point.
at 37 years old, I have to do what is right for me.

This current training isn't really working all that well right now but who's to say I can't pick it up a notch LOL

Currently: :foo:-smil:fd-smil:food-sm:l:foo;-smil'food-smil:;ood-smil:fo;d-smil:food-s;il:food:smil:fo:d-smil:f'od-smil

Haha! J/K man...Take care though Alan, Ty

 

[Tyrone]

In all seriousness, I'm just getting back to training after a very long lay off.
I feel weak and embarassed almost from what I used to be able to do on a daily routine.

I don't doubt I'll be back at it in full stride...I understand my own muscle memory and the amount of dedication I need to have and am starting to get back at it...Right now, pressing and pulling as well as cardio...Not much on the wheels due to joint pain in the knees....One day though, one day...

 

[alan1973]

please understand this is in Excel format. I can attach the actual format if you are interested.
first line its the reps
Each line starts out with an exercise w/ or w/o machine data (location/seat height etc) the next numbers are the weight I am using.
I am still trying to find my sweet spot on some of these exercises so the numbers may still be quite a bit low. because of injuries and joint issues I must go this route to slowly work back up.
Note there is no Bench Press....I do not do these unless I am 10 weeks out from a Bench only comp.
Deadlift, hell no, don't want to rip my bicep off the bone again.
Squats, not with these knees or back.
the numbers after the workouts are the weights I am using each set.
Currently pulsing d-Stianozol, nothing else and am doing fantastic.
Weight is about 230lbs
BF%, who knows but am sure it is between 18-22%

Feel free to ask questions, but do not criticize, or Tyrone will kick your butt


18 14 10 8 6 4
LEG PRESS 130 156 182 208 234 260
BICEPS 2/5 38 45 53 60 68 75
TRICEPS 50 60 70 80 90 100
ABS /7 60 72 84 96 108 120
CALVES x-33 5-3 128 153 179 204 230 255
FLYE /4 75 90 105 120 135 150
TRAPS 123 147 172 196 221 245
ADDUCTOR 98 117 137 156 176 195
LATS Black bar/wide grip 70 84 98 112 126 140
FRONT MILITARY x24/st. 5 48 57 67 76 86 95
SIDE PULLS cybex, main room/w34 48 57 67 76 86 95
QUADS x-31/6 88 105 123 140 158 175
STANDING DECLINE FLYE left machine 45 54 63 72 81 90
LAT. RAISE 48 57 67 76 86 95
TWISTS x-28/6 60 72 84 96 108 120
HAMS 63 75 88 100 113 125
ROWS low 6/6 63 75 88 100 113 125
REV. FLYE 50 60 70 80 90 100
ABDUCTOR 80 96 112 128 144 160
MACHINE ROOM DIPS 80 96 112 128 144 160
LOWER BACK x-20 75 90 105 120 135 150

 

[alan1973]

oh, I only get 30 minutes 3-4 times a week to work out, so I will not finish this whole page in one week, which is good, need the recoup time.
here is an answer to a Q, I only rest 60 seconds or less between each set.

 

[Flex2019]

Shoulders

DB Side Lateral 25X20, 35X20, 40X16, 45X12, 50X10, 55X8

Wide Grip Upright Row 100X16, 110X12, 110X12

One Arm Low Cable Side Lateral 50X12, 60X8

Barbell Front Raise 50X12, 60X12, 70X8

Bent Rear Delt Flye 35X12, 40X12

 

[w8tlifterty]

Back

Deads
W/Ups then...
495x 3, 475x 5, 405 x 7
Kroc Dbell rows
120 x 14 each hand
Tbar Rows
5 plates x 20+ rest-paused
Pull Ups
60 total, took me 7 or 8 sets with minimal rest.
Getting back to 5/3/1 next week, but been feeling strong so just pushing as much as I can. Deloading next wk, then back to 5/3/1

 

[Shelby]

Back training today:

1-arm machine curls
27.5 x 10 ea. side

standing ez-bar cable curls
100 x 10,2,1 (rest pause)

rope hammer curls (on low cable)
120 x 12 + 3 partials

nautilus pullovers
90 x 11 + 3 partials

close grip pulldowns
110 x 10,2,1 (rest pause)

bent over rope rows
50 x 22 + 3 partials

underhand grip t-bar machine rows
4.5 pl x 9 (w/ pause at contraction on each rep)
3.5 pl x 13 (" ")

shrugs - experimented with some different machines (smith, chest supported row)

 

[AWN2004]

Shoulders (yesterday)

Seated side lateral machine

3 sets of 10 - 125,135,135

Partial rep side laterals ss w/ full range of motion

(I go pretty heavy as strict as I can and then when I'm burned out, I drop the weight to a very light amount and squeeze like crazy)

3 sets to failure (around 8-10 reps typically)

80,85,90 ss w/ 15lb dbs to failure

Hammer Strength shoulder press

1 warm up with 185
3 sets x 8 - 275,315,365

Rear Delt machine

3 sets x 10 - 140, 210, stack

Hammer Strength shrug

3 sets x failure - 225, 405, 405

 

[MAINEVENT]

My legs were still sore from Wed, so we did a high rep day.

lying leg curls: 95x20, 110x15, 125x12
seated leg curls: 70x12, 95x12

leg ext. 110x20, 130x15, 150x15....used this mainly to warmup
leg press: 2 plates x 20
3 plates x 30
4 plates x 40
5 plates x 35 (was going for 50)
3 plates x 30 (feet close)
2 plates x 20 (feet close)

leg abd. 2 x 110 x 15
leg add 2 x 200 x 15

seated calf raises: 1x 30, 1x25, 1x20, 1x15, 1x10

 

[tr]

Back

Pull ups:
2 sets wide grip
2 sets close grip
2 sets wide grip x 8-12

Barbell rows
185x10
225x10
275x8
315x6

Db rows
120's x 10
140's x 8 x 6

Straight arm pulldowns
4sets 10-15 reps

 

[BabyBeast05]

Chest/Shoulder/Tri

Incline DB
105 x 6
Flat DB fly
60 X 6
STRETCH

DB Military
70 X 7 with static
Cable Side Laterals
40 X 12
STRETCH

BB Skull Crushers
70 X 18 rest pauses
Cable Straight Bar Push Down
150 X 20
STRETCH

 

[AWN2004]

Hamstring touch up day/biceps/triceps

Lying leg curls 4 sets of 12 with a rest pause and SQUEEEEZE
60,115,125,135

Seated Hamstring curl 3 sets of 10
110,160,190

Triceps-

Push down 6 sets which includes two working sets and four warm ups. It's gotten colder here and as I've gotten leaner my elbows are getting sore so I take my time warming up.
70,90,110,130,160,160

Skull crusher ss with close grip bench 4 x failure
75, 95, 135, 135

Overhead extension with the close grip attachment (cable) 4 x 10
110, 130, 150, 150

Hammer Dip machine 3 x 10
3 plates a side straight sets

Biceps

Hammer curls 3 x 12
40, 55, 60

Single arm preacher machine 3 x failure per arm
55,65,65

EZ curl bar 55lbs for an FTS-7 ender

1 hour cardio.

 

[cmhdeadlift]

weight: 217.5

Deadlift:
495x1
545x1
600x1

Reverse grip pulldowns:
120x10
230 x11,5,3 (RP)

Fat bar overhand cable rows:
120x10
220 x10,5,4 (RP)

DB shrugs:
110s x20

Machine curls:
55 x10.5.2

Hammer curls:
45s x11

Getting ready for my powerlifting competition in a few weeks (working up around 95% this week), but still put some size on using some dc stuff, will go full on doggcrapp after the comp