[dunhill225]

Oh yea and because I have decided to post the good with the bad... Here is a set I was REAL dissapointed with last week. The wt felt lt but I did not realize how much I was swinging it up. I am pretty much a form stickler so trust me....next time (tomorrow) will be MUCH better. May tape it to see the diff.... The only thing I like about the vid is how my back looks when I turn at the end.... Hey.... Gotta find the positive right? Lol

https://www.youtube.com/watch?v=98wI...e_gdata_player

[dunhill225]

And these are hammer shrugs from last week. Should have used that darn zoom feature but I wasn't thinking. Oh well. If it was zoomed the ROM would look better... For some reason it looks shorter from a distance. Not a perfect set by far though.

https://www.youtube.com/watch?v=2EOO...e_gdata_player

[dunhill225]

Arms and delts

Pinwheel curls
80's

Hammer strength preacher curls

Started with 95 and did a drop set.

Seated machine mill press
Stack plus 4-45's

Partial laterals
.70's reps got too high. 80's next time.

Overhead v bar tri extentions
2 sets

1 ARM Rv grip pressdowns.
1 set

[dunhill225]

Curls with the 80's... First 6-7 were fine but then got a lill to much swing. Maybe if I jump to the 120's my dorm will be perfect! Lol... Still better than 70's last time.

https://www.youtube.com/watch?v=cgyA...e_gdata_player

[dunhill225]

Legs today....

Outer and inner thigh.
2 sets after warm up

Single leg curls
1 set after warm up

Smith squats...
Bar, 135, 225 and 315 all for 10. Felt the 315 a lill but sure I coulda been getting reps with 405 no problem but that wouldn't be to be the smartererest thing for me to do!

Standing calf raises.
2 sets

Yup.... First kind of squats of any kind in a long long time. DEEP and SLOW! no belt cause I didn't want to be tempted to go to heavy cause I was belted up and it felt lt on my back. I'll see how the back is tomorrow and if its good I will either go up or go for twenty next time.... Who am I kidding.... I ain't never gonna do 20 rep squats again in this lifetime...lol.

[dunhill225]

Back feels surprisingly good today... Lill sore but just muscle sore...now legs on the other hand are SORE. I guess that's what happens when you squat for the first time in over a year...even if its not heavy and in a smith machine. I'll belt up and try 365 or 405 next leg day...same way though..... DEEP and controlled reps. Gotta make sure I got NO back issues or pain at all this week though, any HINT of back pain and I won't squat.

Peace

[dunhill225]

Chest and some tris today.

Cg bench press.
335
I clipped the stupid rack twice on the way up and that screwed the set up. Prob got 6-7 instead of the 10+ I know I could have. I was pissed so I did a second set with
275 to failure.

Crossovers super set with dips... Just wanted as much blood and burn as I could get cause I was still mad at myself for clipping the damn rack so it was
Mid to high crossovers SS with Bdwt dips....real high reps....
About 30 second rest and then
High to low crossovers SS with Bdwt dips... Chest was toasted!

One ARM over head ext SS with 1 ARM push downs
1 super set

V bar over head ext
1 set to failure.

Outside of the first set... It was a good work out (well the idiot bouncing a single with 275 and yelling while he did it was annoying also...lol)... I was tired as hell cause I slept maybe 2-3 hrs that last 2 nts... Don't know why, I just could not sleep but screwing up the first set got me pissed enough that I got an energy boost. Maybe I'll try spending 15 mins with my brother in law before working out from now on...that will get me in a pissed off mood! LOL

The a the a that's all folks!

[dunhill225]

Back and some bis

No unsupported rows rt now. I don't wanna do anything on back day that stresses my lower back rt now cause I wanna make sure my lower back is fresh when I do legs.

Cg pulldowns
Stack + 25

Supported T bar rows
2 sets, first time on this row so I just felt it out today....still went to failure but reps were tooooo high....got a good biceps pump though...lol

Freemotion pulldowns
1 drop set, 2 drops.

Pinwheel curls
80's

1 ARM preacher curls
1 set.

Done.

Been neglecting abs lately and with my back I can't do that. I just forget to do them too often. Gotta change that!

Peace.

[dunhill225]

Legs cause gym closed tomorrow...

Inner thigh
2 sets
Outer thigh
2 sets
Think I used 150 for each... Gotta work on my flexability.... Could so a.split before my back surgery and now...nope.

1 leg curls
2 sets

Smith squats
Worked up to 405x4... Yea not impressive but remember only the second time doing ANY squats in well over a year.... Hardly any leg work up till a cpl months ago. Taped it so ill post it up later.

[dunhill225]

https://www.youtube.com/watch?v=0Vk5...e_gdata_player

[dunhill225]

Ok I am still stuffed like a butterball!! I'm hoping that all the walking helped some to combat the massive consumption of food this weekend. I am gonna hop on the scale Monday morning and start a 4 week wt drop. Just wanna get to 240. I went from 287 to 247 in a cpl months then for the past cpl months just been trying to get all my strength back... Just about have (well close enough for now) and have let my wt creep up to the mid 250's with zero fat gain (before this weekend that is...lol). So now I figure is a good time to hit 240 by Christmas.

I am gonna use the same complicated diet plan I used to drop 40 lbs to drop 15 or so now, I am gonna eat less. I know, I know... Ground breaking stuff here. Now when I dropped the 40 I often rode my bike to and from the gym but cause of the weather and cause I am training legs again I will just do 20-30 mins of cardio at the end of my work out. I am on trt but other than that the only supplements I will be using is probably a shake post work out instead of a sandwich. Other 2-3 meals will just be the same as always but just smaller. If I want something then I'll eat it...just not a lot. I will still drink my grape koolaid and redbulls... Touch those and we be fight'n!!

Well that's it, gym Monday after a short week this week (could use the long weekend with all the shopping and walking anyway), scale Monday and "diet" Monday. I could see the scale being 260 or so after this weekend but even if it is that would probably regulate itself down 3-5 lbs in a week or so with no diet....I probably have an extra 3 lbs in my colon alone rt now... ;-)

Peace.

[dunhill225]

Ok, wt was 262.9 this am... Not suprised really at all, if I changed nothing I am sure I would be mid to high 250's in a week or 2... Just all that food this week. Should hit 240-245 by Christmas....really don't see a problem hitting 240.

Today at the gym. Tired as hell, just ain't been sleeping so...

Chest with some tris

Cg bench
Just repped out with 315 today

Seated fly machine.
Slow and real deep stretch for 15+ reps

Dips
+90 to failure.

1 ARM extensions.
1 set of high reps to failure.

Done.

[dunhill225]

Back and some bis today... I just have been feeling beat lately... Not sleeping more than 4 hrs any nt.

Here we go.

Seated cable rows
Stack+90

1 ARM free motion rows
2 sets

Free motion pulldowns
1 set

Rear delt machine
1 high rep set

Pinwheel curls
85's

Hammer machine curls
2 sets.

Done.

Peace out.

[dunhill225]

Legs today.

No squats at all, decided I'll only squat every other week...don't wanna push it with my back.

Inner and outer thigh machine
Stack for 1 set of each, after warm up.

Standing single leg curls (hammer strength)
1 set post warm up

Leg press
Worked up to 6 something for 15+ reps. I HATE HIGH REP QUAD WORK. But I decided to go high rep on my non squat day.

Calf raises standing
Worked up to stack for 1 set

Torso rotation machine
2 sets each way.

That be it...I'm outa here like vladimir.

Peace.

Oh, I've been told I look like I have no calfs in my videos so I took a pic. Far from huge or anything but not bad for someone that ain't been training them again for long. Gonna add another 1/2 or so and then do my "calf cure" and that's always good for 1/2 to 1 inch. I have smaller joints than most would assume looking at me so that helps a lot.

[dunhill225]

Arms and lt delts today

Cable preacher curls
2 sets
Over head ext, 1 ARM
2 sets

Hammer machine curls
1 set

1 ARM cross body pushdowns.

Concentration curls
1 set

Laterals
2 high rep sets

Front raises
2 high rep sets.

Ass was dragging today. Didn't really feel like being there but still went.

[punthra]

Damn!!! You've been putting in work! Lovin the vids of training as well...

[dunhill225]

Chest today...

Cg bench press
335

Dips
Body wt+135

Free motion crossovers
1 set each at 2 diff angles.

That's it. I don't know what the wt is cause I had an Xmas party on Saturday and drank and ate a lot.. lol... Gonna just weigh myself on fridays the next cpl weeks cause I got parties each Saturday and if I drink at all I hold mad water the following day or two... Then I go back to normal.

Peace

Oh I taped the dips so I'll put them up in a day or two.

[dunhill225]

https://www.youtube.com/watch?v=mkKZ...e_gdata_player

Gotta keep at these, may make them my primarily pec ex... Never really hit a "groove" on them so next time should be better.

[dunhill225]

Back today

Bent BB rows. Yup I gotta try.
405X4 going in I was only gonna go to 315 but that felt so lt I had to try 405... Should be better in a cpl work outs. Prob back off to 365 next work out to get more reps.

Supported t bar rows
2 sets

Straight ARM pulldowns
1 set

Side bends
1 work set with 120's

All done.

[dunhill225]

Arms and delts today.

Pinwheel curls
90's

Incline db curls
45's or 50's to failure

Hammer curl machine
1 set

1 ARM cable curls
1 set

Freemotion cable over head press
2 sets after warm up

1 ARM cable laterals
2 sets

1 ARM overhead cable extensions
2 sets after warm up

1 ARM Rv grip pushdowns
1 set with 1 drop

Rope pushdowns
1 set with 1 drop

Rv grip pushdowns
1 set.


Done. I'm like an ugly belly button...I'm out-ie.

[dunhill225]

Legs today,

Inner thigh
Worked up to stack for a set

Outer thigh
Worked up to stack for a set

Leg press
Used the stack on a wt stack leg press machine for 20+ reps. Just making sure I'm all fully warm and trying to pre fatigue the quads before squats which leads to....

Smith squats
495x2... A cpl things here, I didn't plan on going that high but 405 felt so easy I stopped at 2 reps and went up to 495... Did not realize how much the leg press and even the 405 took out of me... The 495x2 was not to failure. I could have probably gotten 5-6 with it but I am trying to keep squats short of failure. I have always been hip dominant when I squat so I wanna make sure I am just driving with my legs and not letting my ass get high to get the rep up. Back felt good but i gotta fight the urge to jump up in wt too quick.

Single leg cable kick backs.
2 sets.

Had to leave so I was out.

Over all not bad. I know some people knock smith squats but I'll take where I'm at rt now. Legs have grown a lot in the last cpl months, they have grown since I added squats in like a month ago.

Peace.

[dunhill225]

https://www.youtube.com/watch?v=opyu...e_gdata_player

[SweetLou321]

https://www.youtube.com/watch?v=mkKZ...e_gdata_player

Gotta keep at these, may make them my primarily pec ex... Never really hit a "groove" on them so next time should be better.

Lower the weight, you arnt hitting parallel on these at all.

[dunhill225]

Lower the weight, you arnt hitting parallel on these at all.

It's the angle of the vid. I am going bellows parallel on these. It's the same depth as the other squat vid I have up but that's a different angle so you can see it better. Not arguing at all, just gotta tape from a better angle and higher vantage point.

Peace

[dunhill225]

It's the angle of the vid. I am going bellows parallel on these. It's the same depth as the other squat vid I have up but that's a different angle so you can see it better. Not arguing at all, just gotta tape from a better angle and higher vantage point.

Peace

Oops I thought you were talking about the squats when you said that, my bad. In regards to these, I'm fine with the depth. I go the same depth if I have no wt at all. I don't feel going deeper is healthy for my cuffs, shoulders or even my pecs. I understand your view but I just don't see any benefit in going deeper, the stretch is extremely enough as it is.

Peace.

[SweetLou321]

Just offering advice man, if you feel its enough I cant argue that.

[dunhill225]

Bad day at gym. Well it was ok...just real annoying. Did chest today and wanted to just do some different presses....first was gonna do hammer inclines... 4 guys using it and taking 3-4 mins between sets bull****ting...so I ask if they got a lot left... "We just started, we got 6 or 7 sets left each"... Well considering they were all using it and taking 3-4 mins between each turn I figured is do something else (yea when I was done they were still on it)... I go to the smith machines and THERE ARE NO BENCHES....ok, onto something else... I look for a flat bench to just do some close grips and try a high rep set of reg benches (remember I have not done flat benches in a LONG time, only close grips)... Well 2 open benches but no bars at all...DBs only go up to 120's and some dudes are acting like they are doing rows with them (I guess they were rows)... Over to the decline bench, been a long time so I'll try them...NOPE, 2 guys doing sit ups on it....ahhhhh... Frustrated so I don't even wanna talk to anyone cause I don't wanna be rude and I'm so close (I have to be careful when I get frustrated, last time I got this frustrated I had to ask an idiot that was moaning on every rep if he was working out or filming a gay porn...yea I know I should have just kept my mouth shut)... Every kid in the gym is walking around ****y with his chest puffed out ... I'm walking down the isles and the room is limited so I do the polite kinds half turn sideways when I pass people so there is plenty of room and these lill kids are not moving at all...wth??? So I just went to the back did dips, went to do some high rep crossovers and.... 3 kids on the free motion cable machine.... This can't be happening.... I find the old crossover unit that has nicks in the cable and just use it anyway... Furthest thing from smooth that there is.... Did some pushups to finish and got out of there... Took some deep breaths outside and was fine.

Have a great nt everyone.

[SweetLou321]

Hahahahaha^^^^^

[dunhill225]

I am thinking about and probably will change my split some. I have gotten away a lill bit from what I know works and since I'm only on baby trt and watching my cals I think I gotta get back to it. Most likely split will be work out one chest, delts and tris then workout two back, bis and legs.... Work outs being alternated Mon, wed and Friday and on back/leg day I will squat but for back only do over head exs (pulldows and chins) one back/leg day and on the next back/leg day I will do bent rows and may try high rep deads but only do isolation exs and leg presses for legs. Hope ya understand what I mean. I wanna drop volume further to 2 work sets a body part and try and slow my rep speed down some.

I'll finish this week normal and start next week off with my new/old split

Peace

[dunhill225]

Back and some bis today.. not a great day. I tried but I wasn't really 'feeling it' today.

Seated cable rows
Stack+90 for 1 set

Wide grip pulldowns
1 set

Behind the neck pulldowns
1 set

Free motion cable preacher curls
2 sets.

That's all. Glad I didn't miss a workout but just wasn't feeling it today. I may take wed and Thursday off and just do legs Friday and start my "new" split on Monday.

Peace