[EasyEJL]

A salad shooter!

[devil]

good one

[Lanbane]

Oh geez......................

[devil]

Log update from day #42. Back day.


Curl grip pulldowns :

Set#1: 150 for 8

Set#2 190 for 8

Set#3: 210 for 8

Wide grip seated rows:

Set#1:140 for 8

Set#2:130 for 8

Set#3: 130 for 8

Bent rows lying on incline bench :

Set #1: 205 for 6
Set#2: 205 for 6
Set #3: 205 for 6
Set#3:135 for 20
Set#4: 135 for 15

Pullups:
Two sets of ten

Very goood training sesion. My strength is continuing to improve. I am very sore today. I often have a hard time getting my back sore, so I know I did somthing right.

[Lanbane]

Soreness in the lats is always welcome in my book!

[itsrawb]

ahahahah a salad shooter. what the...


im on rpm right now, i like it. i wanna stack it with drive my local supp stores dont sell it and i need some instant gratification.

he did however have drive samples so ill be tryin that out today

[itsrawb]

oh yea and subbed to thread!

[devil]

Log day # 45. Chest and biceps.

Chest:

flat bench
warm up sets: 135 for 10, 185 for 8, 245 for 4.
Set #1: 275 for 4
Set #2: 315 for 4
Set #3 335 for 3
Set #4: 345 for 4 plus drop set 315 for 5


Incline bench (bar)

Set #1: 275 for 6
Set #2 265 for 6
Set# 3 225 for 9

Dips:
3 sets of 20

Bi's:

Cambered bar curls:
Set #1: bar plus 25's for 15 reps
Set #2: bar plus 35's for 12 reps
Set#3:bar plus 35's for 9 reps

One arm preacher curls

Set#1 40's for 9
Set#2 4's for 8
Set#3 4's for 7

I finished the workout with a set of dips (30 reps).

Not a bad workout. I went about 90 percent because I was just mentally tired after a day working with delinquents. Somtimes my job as a a Juvenile probation officer makes me want to beat my head against the wall. Anyway I plan to continue working in this rep range for a few more weeks. Then I will gradually taper down toward a 1 rep max on flat bench.

Odd observation: I swear that the RPM has made my sense of smell much more sensitive.

[devil]

Log update from day #46. Leg day.

Quads:

Squats

warm up sets: empty bar for 20, 135 for 10, 205 for 8.

Set 1: 275 for 10

Set 2: 325 for 10

Set 3: 335 for 10

Hamstrings:

Romanian deadlifts with DB's: 4 sets of 70's for 15 reps

I'm almost embarassed posting my leg day workouts. If you want big legs please ignore this routine. I train shoulders and triceps tonight. I will update my log either tonight, or some time tomorrow

[devil]

Log update day #48


Shoulders and triceps:

Delts:

seated barbell presses:

warmups: three warm up sets

Set#1:165 for 6

Set#2: 185 for 8

Set#3 185 for 8, drop set 135 for 10


Rear delts on lying on bench:

Set#1: 40's for 12

Set#2: 30's for 11

Set#3: 30's for 10


Dumbell lateral raises:

Set#1: 30s for 15

Set#2 30's for 12

Set#3: 30's for 10


Dips: two sets of set of 30

Triceps:

Skull crushers
Set #1: Curl bar plus 45's for 12
Set #2: Curl bar plus 45's for 10
Set #3:Curl bar plus 45's for 8

Overhead rope extensions on cable machine:

Set#1: 100 lbs for 8

Set#2: 90 lbs for 8

Set#3 90 lbs for 8


Pushdowns W/rope:

Set#1 90 lbs for 8

Set#2: 80 lbs for 8

Set#3: 80 for 8

Excellent training session. My strength on shoulder presses is up. I moved at a very fast pace after I completed my shoulder presses, and focused on just getting a good pump. It's good to have a day like this after my sorry leg day.

[Lanbane]

Don't get down on yourself for the leg days..... you gotta protect your geriatric back lol jk

[bioman]

Yeah, don't sweat those numbers at all. Everybody has what I like to call "A high gravity day".

[trueathlete]

Looks good

[devil]

Originally Posted by bioman

Yeah, don't sweat those numbers at all. Everybody has what I like to call "A high gravity day".

Every leg day is a high gravity day for me. I just have to accept that I'm an old man with crappy knees and an equally worn out back.

[EasyEJL]

the skull crushers are with a regular ez-bar?

[devil]

Originally Posted by EasyEJL

the skull crushers are with a regular ez-bar?

Yup.

[EasyEJL]

I have a hard time doing em with the ezbar + 10s