Long Term Changes
- 08-12-2014, 03:51 PM
Hammer strength behind the neck shoulder press-15x 1 plate per side, 12x2 plate PS, 2x8x3 Plate PS
DB side raises-8x30,40,50 drop 4x40 drop 5x30
Nautilus shoulder press slow tempo 3x10x70,90,110
Lying side laterals slow and very controlled-3x8x15
Superset with 45 plate-front raises and upright rows 10 reps each movement, 3 sets
Message for 24 hour fitness members: Put your f**k**g weights away. Etiquette at these chain gyms is deplorable! My other gym is respectful but no one taught these fools anything at 24!
- 08-12-2014, 05:05 PM
- 08-12-2014, 05:39 PM
08-12-2014, 07:18 PM
Nice workouts man, you're extremely strong. I agree, finding the leg press preloaded is always a bonus!
08-12-2014, 10:14 PM
08-13-2014, 10:33 AM
08-13-2014, 11:13 PM
Legs-My left knee has been sore for months and it's not getting better. It doesn't hurt to walk unless it's stairs but squats and lunges aggravate the sh!t out of it, so I focused on hamstrings and did 6 sets of heavy ass leg extensions.
Lying leg Curls-15x50,100 8x150,150,200
SL DL with DBs-12x160, 12x200, 12x240
Sitting leg curls-10x70,90,110,130
Standing single leg curls-3x10x40
Standing calf (hoist)- 15x1 plate ps, 2 plate ps, 3 plate ps, 3x8x3plate ps
Sitting calf machine-3x15x130
08-16-2014, 10:40 PM
Just got back from anniversary trip. Ate and drank a bit excessively but back on it tomorrow. I'm gonna crush chest!
08-18-2014, 04:00 PM
DB INCLINE PRESS-20x50s,15x75s,12x100s,2x10x120 's
Hoist Pec Deck-level 6-3x10 5 second eccentric
Incline DB flye-3x12x40
Push Downs-3x15x50 (for da pump)
30 minutes elliptical-moderate
08-18-2014, 11:05 PM
Macros- I am mad because I was n the zone prior to my vacay and it's hard to get back on track with food, too many nuts today and not enough protein.
08-19-2014, 05:45 PM
Lat Pull Downs, Wide and upright, very strict-5x12x150
Bent Over Rows, reverse grip-15x135,12x185, 10x225, 2x8x275
T-Bar Rows wide grip, chest on pad-15x2 plates, 10x3 plates, 6x4plates
Close Grip Hammer Strength-5x12x3 plates
DB preacher curls-3x10x30lb
Preacher machine curls slow tempo hard 2 count squeeze on top- 3x10x70
Standing DB curls one set-50x8 drop to 35x7
No time for cardio. Macros coming tonight.
08-20-2014, 10:03 AM
08-20-2014, 10:19 AM
08-20-2014, 01:28 PM
08-20-2014, 01:42 PM
Shoulders-I trained with a former student (I'm a teacher). Crazy workout!
Smith overhead presses- 15x25 lb plate per side, 12x 2 25s ps, 8x3 25s ps, 4x 4 25s ps drop 5 x 3 25s ps drop 6x2 25s ps 8x 1 25 ps
Seated lateral raises-3x15x25
Static hold laterals-3x15 secondsx50 lbs
Hammer strength behind the neck presses-2x15x 1 plate ps, 18 (failure). x 1 plate ps
Lying lateral raises-3x10x15
Behind the back upright rows-3x10x80
Trap Bar shrugs-3x10x215
I weighed in at 286.5 today! That feels great because I've been struggling with my MACROS!
08-21-2014, 08:13 AM
I made a decision this year that I would See My Abs for the first time in about 20 years, That goal has been driving me and I can now "See My Abs"! Find a goal that will help you!
You look like you are on the right track, keep posting you diet and training program. knowing that you have to "Post" my help you make better choices.
Good Luck !
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08-22-2014, 01:21 AM
08-22-2014, 10:15 AM
08-22-2014, 03:21 PM
Legs-I wrapped my knees today . Zero pain but I didn't push it.
Leg Extensions-15x50,80,110 12x140,170 10x200
Squats-15x135, 15x225, 15x275
Leg Press-20x 3 plates ps, 4 plates ps, 5 plates ps
Lying leg curls-20x50,80,110 8x140,170,200
Straight leg DB DLs-3x12x80s
Seated leg curls hoist-3x15xlevel 8
08-22-2014, 03:50 PM
08-22-2014, 10:31 PM
Big quads bro. Judging by the chucks laying in the background I'm gonna guess you took pics right after you got home from the gym. Lol
08-22-2014, 10:58 PM
08-23-2014, 01:21 AM
08-24-2014, 12:51 AM
08-25-2014, 12:39 AM
Straight Bar Curls-15x50,70 12x70,90
Preacher Cable Curls-4x12x60
Standing DB curls-3x8x50s
Arm Trainer Curls with EZ CURL-3x12x60
Close Grip Bench-15x135, 12x185, 10x235
DB Skull Crushers 3x20x28.5
Overhead rope extensions-2x20x60
08-25-2014, 02:11 PM
DB Overhead press-15x50s,75s 10x90s 10x100s
Hoist shoulder press-12xlevel 6,8,10
Reverse incline (facing bench) front raises-5x12x15s
Farmers walk-2x40 ydsx 120 lb dbs
08-27-2014, 11:25 PM
Back to work this week. Yesterday 45 minutes of moderate cardio. No weights.
Today-Back 30 minute workout
Extra wife lat pull downs-15x100,140,160,180
T-Bar rows-15x1 plate, 2 plates, 12x3 plates, 5x4 plates drop 5x3 plates drop 10x2 plates
Cambered bar bent over rows-15x135, 3x8x225
Seated machine row-3x15x160
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