Post your most recent workout

[Ness]

5 bodyparts...5 lifts...nothing fancy, just lifting as heavy as I can...in-n-out in 20 minutes flat.

 

[JonnyO]

Back

close grip pulldowns with handle attchments 5 x 8-12

DB Rows 3 x 10

Seated Hammer Rows 3 x 12

Straight arm pulldowns supersets with rev peck deck 7 x 12

 

[Blakemore]

Deadlifts 2x18 365
Chins 4x15
Tbar rows 3x15 300

Incline tricep extensions 3x12 145lbs
kickbacks 3x12 40lb dbells
drop set pushdowns 2 sets

 

[BiggJuicy]

Wide grip chins, 12 reps x 4 sets
Barbell rows, 20, 12, 8, 8
Cable rows narrow grip, 12, 10, 8, 8
Deads, 15, 12, 10, 8, 6
Bent over dumbell laterals, 15, 12, 12, 10
Rear delt machine, 12, 12, 12
Standing dumbell laterals, 15, 12, 10, 10
Cable laterals, 12, 12, 12
Barbell shrugs- behind back, 12, 10, 10, 8
Dumbell shrug, 12, 10 ,10

Last set of every exercise is always to failure.

 

[hawkmoon]

Chins: 3 sets @ 10,10,8 BW
Bent-Over Rows: 135x15, 225x10, 315x10, 365x4
Pulley Rows: 200x20, 300x8, 300x8
Dumbell Curls: 35x15, 50x10, 70x8
Hammer Curls: 70x8, 70x8

Skipped quads as I blew out my knees again last week

Seated Calves: 135x15, 225x15, 315x10, 315x10

 

[Trulyhuge]

Legs/biceps
reverse grip single arm cable curls- 2 sets, 8-10 reps
calf (leg press machine)- 1 set, 8 reps DC style
Sumo leg presses- 1 set, 25 reps (1110lbs)
Front squats- 275lbs for 6 reps, 225lbs for 15 reps

 

[tr]

Legs

Leg extensions 5 sets 20, 15, 15, 12, 10,10 reps
Squats 5 sets 12, 12, 10, 8, 12 reps drop 20 reps
Hack squats 4 sets 12 reps
Lunges 4 sets total
Lying leg curls 4 sets 20, 15, 12, 10 reps drop 1/4 rep x 15
Leg press feets high 4 sets 20, 20, 15, 12 reps
Straight db deadlifts 4 sets 12-10 reps
Seated calf raises 4 sets 15-12 reps
Calves in leg press 4 sets 20-15 reps
Standing calf press 4 sets 15 reps drop 30 reps

 

[9muscle9]

Barbell shoulder press (seated) 2 warm ups, 1 working set
Reardelt raises 2 warm ups, 1 working set
Side raises 1 drop set to failure.
cable upwards row 1 warm ups, 1 working set
cable rear delt flys 1 warm up, 1 working set
Barbell shrugs 1 working set 20+ reps.

 

[Ben Stiller]

My calves and hams are lagging compared to my quads so leg day allways starts with calves and hams. 17 years of strongman competitions wore out my lower back, so no more squats or deads for me, he said with pain in his heart...

standing calfraise 4x8-12 reps, up to 500lbs on the last set
seated calfraise 3x15 reps with 110lbs
standing leg curl 3x15-20 reps with 80lbs
lying leg curl 4x10-12 reps up to 60lbs
leg extension against a double mini band 4-5 sets of 10-12 reps up to 170lbs
leg press 5x12 reps up to 7 plates per side
fall out with body weight only 2x20

it kicked my ass..

 

[ItalianMuscle927]

chest
incline barbell
10,10,10,8,6 reps
incline db
10,10,8,8,6 reps
db flys(heavy)
8,8,6,6,6 reps
DC streching with 45s

 

[Ben Stiller]

Chest and shoulders:

Ultimate bar military press 4x6-10
Flat dumbell bench press 4x9-12
Low incline cable fly 3x10-12
Seated dumbell side raise 4x12
Wide grip upright row 4x15
Pec and shoulder stretches in the dip stands

 

[flipper2012]

Back:
Meadows rows
Cable rows
Pullovers
Narrow chins
DB shrugs
Hypers
Decline sit-ups wit legs raises
Cable crunches wit twists
30 mins bike

 

[dalvare1]

warmed up with 3 sets each ham curl and quad extensions

Squat

135x10
225x10
315x10
405x5
455x2
495x1
515x1

Legpress 8 plates per side 3 sets 20 reps

farmers walk w 102lb Kettlebells 3 sets

SLDL with 90lb kettlebells 3 sets

 

[MR. BMJ]

*Only listed working sets and not warm-ups.

Curl Bar curls.....95# x 14 x 8 x 4 r/p
Barbell reverse curls....75# x 12, x9. SS

Sitting Calves...3 plates x 14 x 10 x 8 r/p (bombed first set of the r/p )

Leg press.....8 plates per side + 45#.....x 12, x 8. SS
Leg press narrow width....4 plates + 45#.....x 22 WM (was off on this one too).

Lying leg curls....100# x 14 x 7 x 5 r/p

 

[itrain]

Revising my workouts
Am
Leg press feet close heel off bottom of platform1 set 20 rep min
Hack toes out 12-15
Explosive squat just less than sH width 12-15
Calve raise machine w/ stepper behind so just below parallel
3x 10norm + 10 toes out slow negative touch stepper with heel the repeat

Pm
Ham killer 1set 1drop
Stiff deads 1 set or sumo leg press 1 set
Calves maybe seated 1set 30-50 reps

 

[Myck]

BI/TRI supersets

1) JM Presses on Smith Machine 3x8 (185 lbs)
EZ Bar Curls 3x8 (120 lbs)

2) Close Grip Bench 3x6 (295 lbs)
Cable Drag Curl 3x10 (130 lbs)

3) Lying DB Extensions 2x10 (45 lbs)
DB Preacher Curls 2x10 (40 lbs)

4) Incline Pushdowns 4x12 (130 lbs)
Reverse Curl 2x10 (85 lbs)
Rope Hammer Curl 2x15 (100 lbs)

5) Reverse Pushdown 1x30 (110 lbs)

 

[JonnyO]

Back:
1 arm barbell rows - 4 sets of 12
Straight arms Pulldowns - 4 sets of 10
Chest Supported Rows - 4 sets of 8
BB Shrugs - 3 sets of 20
Hyper extension with band 1 set to failure

did some light biceps:
BB curls 100 reps total 10 seconds breaks in between sets.
Concentration Hammer curls - 4 sets of 10-12 alternating arms no rest

 

[matt1164]

whatever happened to hawkmoon. I remember he got married a while back.

 

[w8tlifterty]

Work-Sets Only....

Squats
495 x 2 (for some reason I couldn't sink these out... my lower back feels 'wierd' lately.... normally I can atg these no problem and get 4-5 but somethings not feeling right??? Frustrated to say the least.
405 + 60lbs in chains x 6 (just below parallel) not quite failure, again lower back acting up? F*CK
365 + 60lbs in chains x 8
315 + 60lbs in chains x 12
315 x 20 (took awhile)
Sldl -
135 x 40
225x 15
315 x 8
Adductor/Abductor machines 3 x as many as possible pyramiding up in wgt.
Calves -Standing barbell 4 sets
Almost 5'9... abs showing-not lean, not fat. 206 am wgt and coming down