Getting more Evil clean bulk

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  1. 12/10 Shoulders
    Ss seated shoulder press
    [email protected] then 3 reps each of: 195,205,210,215,220. [email protected]
    Conditioning ten rounds. 1 minute run. 3 clean and press at 135. Started at 7.5 mph. Ended at 7.5 top speed was 8.0
    This is very challenging.


  2. Close grip ss bench press
    [email protected],6
    [email protected],5
    Close grip bench [email protected],12,12
    Muscle up style Push downs 12,10,10,7
    Pushdowns 10,8,8
    Skull crushers [email protected]
    Oh db press [email protected]
    Close grip push-ups [email protected]
    Hamerstrength seated dip machine [email protected]
    Straight bar Pushdowns [email protected]
    Rope Pushdowns [email protected]
    Cable crossover curls [email protected]
    Rope curls [email protected]
    Preacher bar curls [email protected]
    Curl bar curls 10,10,10
    Chins 8,8,8,6
    •   
       


  3. Hoping to get back to the grind this week. Had a long dr apt last week. Had a Xmas party too. Want to get back to 5 days a week of training. I am sure the next two weeks will be jacked up as well.
    I just finished a bottle of
    Lecheek T-x3. Click link for review. I am skeptical about all the recent hype about daa. I will say this is a solid product. I started noticing the joint soreness within a week. It progressively got worse throughout the cycle. It has started to subside. To me it was just a nucense, yet a sign that it was legit. I started at 183-4 and finished at 188. Strength has slightly increased. Strength endurance is where this product shined for me. I feel the gain in weight was mostly clean

  4. 12/17 back
    Rack pulls [email protected] 275,[email protected]
    Bb rows 185&[email protected]
    Horizontal rows [email protected]
    Lat pull downs [email protected]
    1 arm lat pull downs [email protected]
    Pull-ups [email protected] each grip. Wide. Shoulder. Close.
    Straight arm Pushdowns [email protected]
    Hyper extensions [email protected]

  5. 12/18 triceps
    Messed around made a slingshot out of an old back brace. It works rather well. Bu I still have a few tweeks to make yet
    Light weight low rest high reps
    Close grip bench
    135 6 sets of 10
    Skull crushers
    75 5 sets of 12
    Cable Pushdowns and wall push-ups 3 sets of 10 & 15
    Arms feel like they want to explode
    •   
       


  6. 12/20
    Shoulders and
    Biceps
    Both body parts were mixed together for the workout. But listed seperatly
    Biceps. Not really sure what to call this exercise. Partial bent over row position, elbows back, then curl. It is supposed to work the long head of the bicep. 5 sets of 10
    Incline db curls 3 sets of 8
    Cable curls 2 sets of 10
    +15 lb weighted chins. 5,6,7,8,7,4
    Seated shoulder press
    [email protected], [email protected], [email protected] [email protected], [email protected]
    Face pulls [email protected]
    Snatch grip high pulls [email protected]
    Light high rep behind the neck pulldowns [email protected]
    Conditioning.
    Run 1 minute at 7mph, 3 reps 225 bench press, 3 reps
    135 push press. 10 rounds

    Messed
    Around with my homemade slingshot. Holy crap does it work. [email protected]
    On a good day I can hit 12-13 reps. I am not too confident in my sewing job. I think I will have it professionally sewed, or
    Just buy a real one

  7. DEAD START BENCH PRESS
    225x6
    275x2
    295x1
    305x FAIL
    295X1
    275X2

    FLAT BENCH
    225X10,10

    Circuit 3 rounds
    High cable crossover 50x10
    DIPS 10
    STANDING AB WHEEL ROLLOUTS 3

    Circuit 3 Rounds
    Low cable crossover 50x10
    Dips 10
    Hyperextensions 15

    Starting to add squats. Looking for ideas. I want to keep growth to a minimum. Did 1 set atg 135x20

  8. 12/24 back
    Pull-ups 8x8
    Bb rows 3x10
    Kb rows 3x6
    Pull downs 3x8
    Bb shrugs 3x6
    Conditioning : run with cleans.

  9. 12/25 biceps
    Drag curls 15,12,12,12
    Chins 6,8,8,8
    Bar curls and alternating hammer curls. 3 sets 8 reps each

  10. 12/26
    Shoulders
    Seated press
    175,5 195,5 205,5,5
    Standing press. This was hard. Turn on stopwatch. Unrack bar at 15 seconds do 3 reps, repeat at 45 seconds for 5 minutes. 135 lbs. push press came into play at 2:15 mark.
    Reverse grip bench press as per today's article 135. I have always used this a a tri exercise. It can be easily switched to a chest exercise by lowering the bar above the nipples and squeezing the pecs.
    95 lb hang cleans. 3 reps every 30 sec for 5 min.

  11. 12/27 arms
    Close and reverse grip ss bench press.
    225 3&6. 275 4 @1
    Skull crush. 4x10
    Pushdowns [email protected]
    Rope Pushdowns [email protected]
    Kickback and oh db extension [email protected] each
    Seated bb curls [email protected] & hammer curls [email protected]
    Cable curls [email protected] & chin-ups 4&5

  12. 12:30 chest
    Bought some heavy bands from dicks the other day. So far I absolutely love them. They claim to be light. 25-50 lbs. played around at the house with assisted bench press. I was reading this is similar to using a shirt. I hooked the bands to the top of my adjustable rack, then placed the bands around the bar and lowered the rack until they were loose when the bar was racked. I also learned how to wrap the band around my arms to simulate a shirt. Just messed around nothing to constitute a workout.
    Band resisted speed bench
    135 on the bar. Both bands hooked together and secured under the bench 3x3 and5x5.
    I then double looped each band of the end of the bar and used a kettlebell to anchor the bands. They picked the 70 lb kb up from the floor to my surprise. I had to anchor it with a 100. I still had 135 on the bar. I untracked it and did 1 ugly rep.

    Flat db bench press 5 sets of 12

    Low scooping cable crossovers 5x10

    Run with cleans. I was smoked today and could not maintain the same pace. I had to slow down the last 3 rounds.

  13. Deads 225 2x3 275 3x3
    BB Rows 5x10 and pull downs 5x8
    Cable rows 3x10 and shrugs 135 3 sets of 20
    Close pull downs 4x10
    Band Tricep Pushdowns 100 reps, each set until failure, 15 sec rest
    various curls reps, and sets
    5 rounds: 10 leg raises, 10 hyper extensions, 10 cable crunches

  14. 1/2 triceps
    Reverse and close grip bench 3 x 10 each
    Dip machine 3x12
    V bar Pushdowns 3x10
    Band Pushdowns amrap per sets to 100 reps total.
    Standing French press 3x10
    Light db and bb curls amrap per set to 100 reps total
    Light core

  15. AM CONDITIONING
    JOG 6MPH 1 MIN / 3 CLEAN AND PRESS 95LBS FOR 20 ROUNDS

    PM SHOULDERS
    PUSH PRESS
    135X6, 155X3, SINGLES= 185, 200, 205, 210
    135 3X6
    SEATED MILITARY 135 5X10
    FACE PULLS 4X10
    UPRIGHT ROWS 3X10

    SQUATS
    225X3, 275X3, 295X1,1
    FRONT SQUATS
    135 3X6

  16. 1/6 Chest
    Flat bench Band slingshot singles
    255,275,295,315,330,340
    Flat bench
    225 x 15,10,10
    Bb front squats 3x6 135,155,155
    Incline bench 3x10 135
    Low cable x over and push-ups 4x10
    High cable x over and dips 3x10
    Pec deck 3x12 ( this and every other one hurts my shoulders)

  17. Quote Originally Posted by Bengal View Post
    1/6 Chest
    Flat bench Band slingshot singles
    255,275,295,315,330,340
    Flat bench
    225 x 15,10,10
    Bb front squats 3x6 135,155,155
    Incline bench 3x10 135
    Low cable x over and push-ups 4x10
    High cable x over and dips 3x10
    Pec deck 3x12 ( this and every other one hurts my shoulders)
    Those are some strong presses man!

  18. 1/7 Back
    Pull-ups 5x10
    Deads 5 ea 225,245,265,285
    Pendlay rows 135 8,8,8,8
    Dead start db rows [email protected] and heavy cable lat pull down 4x12

  19. 1/8 biceps
    Curl bar [email protected]
    Straight bar [email protected]
    Alt db [email protected]
    Cable curl [email protected]
    Concentration 6,8,8
    Chin ups [email protected]

  20. seated military 3 reps each
    185,205,215,225,230

    front squats 3 each
    185,205,215,225

    sling shot close grip bench 3 each
    275,295,305,315 335x2

    shrugs
    225x10, 275x10

    straight bar skull crushers
    10 ea 95, 115, 135
    100 band push downs

  21. 1/13
    Chest
    Slingshot bench
    255x5, singles 275,295,315,335,350 315x3

    flat bench
    225x15,12,11

    front squats
    185,205,225x3

    incline
    135 3x10

    low cable xover and dips 3x10 ea

    high cabel xover 3x10

    conditioning 10 rounds of 1 minute run, 3 cleans 95 lbs

  22. 80 pullups various widths
    4x6 pendlay rows 135,145,155,165
    OA Dead Start DB Rows 100x6, 120x6, 70x10
    Jog with Clean and Press. 6mph and 135x3 for 10 rounds
    Core

  23. 1/15 biceps and conditioning
    Straight bar curls 3x6
    Curl bar preacher curls 3x6
    Concentration curls &chinups 3 x 8 & 5
    Front squats 3 ea 185,205,225
    Cable curls and chins 2x 8&5
    Run 1 min 3 cleans 95 lbs 20 rounds

  24. 1/17 shoulders and triceps
    So my wrists and right shoulder have been bugging me I wrap the wrists real tight now. And hope and pray the shoulder will heal through nutrition and positive thoughts. Ha ha.
    I seem to have lost my mojo on the push press. My pr is 215. That was done at my house. I don't know if having my reflection staring at me in the gym is a mind **** or what. But I have not been able to hit 215 as of recent.
    Push press. Got frustrated early in.
    185x1. 205x 1. 210x fail. 185 x 3.
    Seated military. 135 5x10
    Slow close grip bench 205 3x4
    100 rep band push downs.
    Reverse peck deck 3x10

    Rope push downs 4x10
    Various kettle bell shoulder movements for a pump.

    Conditioning 10 rounds 1 minute run 5 push-ups 5 chin ups
    1 mile jog.

    Band high pulls for a pump.

  25. 1/20 chest
    Flat bench sling band
    255,275,295,305,@1 315x5
    Flat bench [email protected],10

    Low cable x over & dips [email protected]

    High cable [email protected]

    Inc db press [email protected]
    Inc hammer strength [email protected]

    Inc band flies [email protected]

    Push-ups [email protected]

    Notes : man it blows getting old. 39 is fats approaching and I am falling apart. Knee surg at 20. Back surg at 30. I am gun shy of squats and dead lifts. So let's front squat. That kills my wrist. So I am nursing that. Grip gave out when loading the bar yesterday I managed to drop a 45 on my foot. No real damage done luckily. Shoulder has been giving issues on and off for past few years. Been told might have a slight tear. But it should be heal do. Ya own by now That's acting up. The sling band bench is definetly a savior for the delts. I might go that route solely until I am pain free. Gonna lighten up on the push press. And use the gay cross grip for front squats. It drop them and do overhead or goblet squats instead

  26. 1-21-14 ARMS
    CLOSE GRIP, ALL WITH SLING BAND 315 X 2,3,3,3
    &
    HEAVY CURL BAR 3X6

    LIGHT CURL BAR 3X10
    &
    FRONT SQUATS 225 3X3

    STRAIGHT BAR SKULL CRUSHERS
    135X8, 145X6, 155X4+135X6
    &
    LIGHT CURL BAR VARIATION 3X12

    CIRCUIT 4 ROUNDS
    PARALLEL CHIN UPS 6 EA
    ROPE PUSHDOWNS 8 EA
    SEATED CABLE CURLS 6 EA
    BODY WEIGHT TRICEP EXTENSIONS 10 EA

    PREACHER HAMMER CURLS 3X8
    &
    LYING DB TRICEP EXTENSIONS 3X10

    100 BAND PUSHDOWNS
    &
    CHINUPS DURING REST 4 SETS OF 6

    2 SETS TILL FAILURE OF STANDING DOUBLE BICEPS POSE CABLE CURLS

  27. 1/23. Back and shoulders
    Not going to be able to workout tomorrow. Had to hit shoulders today in two sessions. I have the option of working out at the house. Or 2 other gyms. I use the house when I am off and feel like it. Other wise I use the gym. I use a different gym on days that I work. Each place had its own pros and cons. I tend to use the smith machine more than I like too. But it's a safety net since I am sans partner. The gym at work has a smith machine that is very true in weight. The one at the other gym is very flattering. I estimate 20-30 lbs more can be lifted over free weights. Plus then add the factor of not needing to use core and stabilizing muscles that are needed for free weight lifts and you get my picture. The good thing is you can focus solely on pushing the weight and over loading the targeted muscles
    Pendlay rows 6,8,8,8
    Smith machine push press. [email protected],[email protected],[email protected],[email protected],[email protected], [email protected],[email protected],[email protected]
    Lat pull downs 5x8
    Pulls ups 3x5 each grip. Wide, shoulder width, and close.
    PM session
    Quick pump finisher
    Barbell high pulls
    Band face pulls
    Heavy cable single arm shoulder press
    3 rounds.
    Db lateral raises [email protected]

  28. 1-27-14 CHEST
    SLING BAND FLAT BENCH
    275X3, 300X3, 315X5,5, 320X5,5

    DIPS & 225 BENCH 3X10
    DIPS 2X10

    LOW CABLE XOVER AND PECK DECK 3X12 & 10

    HIGH CABLE XOVER AND DB PRESS 3X10,10

    15 ROUNDS 1 MIN RUN, 3 PULLUPS

  29. 1-28 BACK
    Pullups
    5x5 wide
    5x5 close
    5x5 shoulder width
    30 sec rest between sets

    Pendlay Rows
    135x5
    155x5
    165x5
    175x5
    185x5
    195x5 (this was a little sloppy)

    Front Squats
    185x3
    225x3
    235x3
    245x3

    I dont even know what the heck to call these. Jamb 1 end of the bar in a corner on the floor, put plates on the other end, place a close grip pulldown handle under the bar next to the plates and do rows
    2 plates x5
    3 plates x5
    4 plates x5
    5 plates too heavy
    4 plates x5
    2 plates x10

    Light pulldowns
    3x8

    I dont know what to call these either
    using a rope typically used for triceps pushdowns, bent over at a 45% angle arms straight and pulling with lats pull from above head to waist 3x10

    1 mile run.

  30. 1-30 shoulders
    Workout based on Dorian Yates style workout. I enjoyed it yet a partner is needed for the full effect, due to forced reps and negatives

    Seated smith machine military
    [email protected], [email protected], [email protected]

    Lateral raises
    [email protected], [email protected]

    Cable lateral raises 15,12

    Yates style db shrugs. Look them up they work!
    Warm up of 20
    1 set of 15 full reps and 10 partials

    Ss front squats
    185,225,[email protected] [email protected]

    3 rounds 12 incline sit-ups and 12 hyper extensions
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