[ncangey0513]

! Damn, impressive workout! Bet the ol' lats are gonna feel nice tomorrow. What's a spyder row, BTW? :burg:

[sdmf45]

! Damn, impressive workout! Bet the ol' lats are gonna feel nice tomorrow. What's a spyder row, BTW? :burg:

i feel the lats already! i had the wrong name, someone called it that in the gym but obviously have no idea what there talkin about. its called a lying T bar row i guess. heres a pic of it.

[ncangey0513]

If you get the right machine, T Bar rows are pretty sweet. The machine at my gym is terrible. Hits the rear delts 1,000 x more than the back.

[sdmf45]

If you get the right machine, T Bar rows are pretty sweet. The machine at my gym is terrible. Hits the rear delts 1,000 x more than the back.

ya i always hated goin to a machine and it ends up workin a secondary muscle more than the primary!

[supersoldier]

I want some Ragnarok.

[sdmf45]

Today i changed it up a little. i did chest/shoulders. I like to change up alot no program just go in and decide to do something way different. so here's how it went.

BB flat bench

135x12 warmup
225x12 warmup
275x12
315x8 wanted 9 or 10 but not today.
225x20 rep out
225x18 rep out

Decline BB bench

135x12 warmup
225x12
225x12
275x10
275x10

Then i did cable flyes for 4 sets.

Shoulders

BB presses

135x15 warmup
185x10
185x10
205x10
215x7

did shoulder flyes and bent over shoulder flyes

did about 6 sets of shrugs to end it.

Effects

The pumps were great today, my whole upper chest shoulder area was real tight. mental focus great.

[ncangey0513]

Your log makes me feel very self-concious. Your numbers are plain sick. I can't stand it!!

Sweet workout nonetheless!

[sdmf45]

rest day today. everything was tight all day. took all supps at normal times today. tomorrow i will train legs. :squat:

[Millennium 1]

Your log makes me feel very self-concious. Your numbers are plain sick. I can't stand it!!

I didn't realize a log was needed for this



Great numbers man! You'll get that 315 for ten next week. I'm impressed by how good you shoulder strength is after your chest is slammed. Great job!

[ncangey0513]

I didn't realize a log was needed for this

[sdmf45]

I didn't realize a log was needed for this



Great numbers man! You'll get that 315 for ten next week. I'm impressed by how good you shoulder strength is after your chest is slammed. Great job!

i thought my shoulders would be alot weaker too but i just kept trying more and it was sweet.

ok now to update the last 3 days.

[sdmf45]

saturday: legs

squats

135x12 warmup
225x12 warmup
275x10
275x10
315x8
315x7

Leg press

250x10
340x10
430x9
430x6

just did ham curls and calf raises after that.

Effects

really noticed that it took longer for the "burn" (lactic acid) to buildup. focus was still great and my legs were so tight it was hard to walk.

[sdmf45]

sunday i didn't workout.

[ncangey0513]

Still lookin' great, man! lol @ the violen. :bruce3:

[sdmf45]

Today i did back/bi's

Back

Lat pulldowns

150x12 warmup
200x10
250x10
260x7
200x14 rep out

Cable rows

150x12 warmup
200x10
250x10
280x8
250x13 rep out

Hammer strength back

180x10 for 4 sets

T bar rows

4 plates for 3 sets 8,5,4,4

Bi's

21's for 2 sets w/ 80lbs

close grip preacher curls

80x10
80x10
100x7
100x5
60x11

I ran the dumbell rack after that from 25 down to 5.

did some abs too.

My arms and back were so pumped it almost hurt, and i loved every second of it. i'm still pumped! the lactic acid buildup isn't bad at all which is nice helps get a few extra reps.

[ncangey0513]

I LOVE running the rack. Makes me feel like a badass. Doing intervals of 10, from the 10's up to the 60's and back down to the 10's on db shoulder press. Mmmm, might do it in two days!

[sdmf45]

I LOVE running the rack. Makes me feel like a badass. Doing intervals of 10, from the 10's up to the 60's and back down to the 10's on db shoulder press. Mmmm, might do it in two days!

i like runnin the rack too but its funny when u get down to the 5's and can only get like 4 and look like a B!tch!

[ncangey0513]

i like runnin the rack too but its funny when u get down to the 5's and can only get like 4 and look like a B!tch!

LOL. I hate when someone just walks in the gym when you're doing the 5's or 10's. Haha, it's pretty funny, though.

Love the new avy, brother. Is that a kitten on a pair of boobs?

[sdmf45]

chest/tri's

today i just went for high reps like the 12-15 range for a wicked pump!

Chest

BB flat bench

135x15 warmup
225x15 warmup
255x15
275x14
275x12
295x10

Decline BB bench

225x15
275x12
275x10
275x10

Cable flyes for 5 sets @ 15 reps

Tri's

Rope pulldowns

80x12
70x10
60x10
50x8
40x6

I didn't rest i just moved the pin and went after that all i did was about 7 sets of dips

Effects

My chest was full of blood i was red all over and the pumps were hard as a rock. i love my rep days.

[sdmf45]

Love the new avy, brother. Is that a kitten on a pair of boobs?

yup kitty likes! ME TOO!

[ncangey0513]

those rep days sound intense!

yup kitty likes! ME TOO!

dat der be a lucky kitten

[sdmf45]

i gotta run pretend to work for the day...i'll update the last 2 days when i get off work.

[spaceclown]

Workouts look great! Hope you had a nice holiday.

[whitedevil74]

your strength is just sick, great log.

[ncangey0513]

i gotta run pretend to work for the day...i'll update the last 2 days when i get off work.

sounds good!