Recreating Myself and Rising From

Page 3 of 8 First 12345 ... Last

  1. Primary Squats
    Warm up
    Leg extra SS with leg Curls
    4x25
    Squats
    Barx2x15
    Working sets
    135x10x10
    SS with Kb swings
    40x10x10

    Secondary
    Seated Db Ohp
    40x10x10

    Tri set
    Seated front,side and rear raises
    3x10

    Seated Snatch grip Ohp
    45x10
    65x10
    85x10

    Facepulls
    4x15

    Then a ton of cable raises and rotations


  2. Primary Deadlifts
    Working sets
    Conv dead lift
    135x5x10
    Sumo
    135x3x10
    SS with Kb swings
    8x10
    Weight was lite but first time with volume on Deadlifts and SS with the swings has got me working. **** it time to keep pushing

    Power cleans
    135x3x3
    SS with Kb bent over Shrugs
    3x10

    Secondary
    Flat BB Bench
    Bar+40lb chain each side
    3x8

    Incline Db press
    50x10
    60x3x10

    Some one arm Db Preacher Curls
    SS with some core works
    Sets for some reps

    Cable flyes
    4x12
    •   
       


  3. First rugby game of the first part of the season.
    Cardio for the day equals done

  4. Morning cardio
    Slow jog warm up for 400m

    Sprint hi it session.
    15 fast jog
    8 min walk for cool down.

    Training session after work

  5. Primary
    Ohp
    Warm ups
    Side and front raises
    3x15

    Snatch grip Ohp
    Barx15
    65x10
    Working sets
    85x5x10
    65x3x12
    SS with close grip upright rows
    65x3x10

    Secondary
    Kb Squats
    5x10

    Db side lunges
    35x3xfailure

    Leg extra
    3xfail
    •   
       


  6. Forgot to post cardio from this morning.

    400m walk jog warm up

    Sprint session

    12 min run

  7. Back and shoulder

    Bent over BB rows
    135x3x10
    185x3x3

    Deadlifts
    185x3x8

    Seated cable row
    3x12

    Dumbbell rows
    60x3x12 +3 ground to overhead

    V bar pulldowns
    3x15

    Seated dumbbell presses
    50x3x12

    Upright rows
    70x2x12

    Giant set
    Db Side lateral raises
    3x20
    Decline one leg crunchs
    3x10
    Db front raises
    3x20

    Cardio saved for practice tonight

  8. Chest and Arms

    Bench
    135x3x10
    185x2x3
    205x3

    Incline dumbbell presses
    55x3x12

    Hammer strength chest press
    45x3x8

    Pec deck
    3x20

    Ez bar preacher curls
    50x3x12

    Dumbbell concentration curls
    25x2x15

    Machine curls
    3x15

    Close grip bench
    95x3x12

    One arm oh Db Tri ext
    25x3x12

    Cable pressdowns
    3x15

  9. Today will be a rest day. Had game yesterday and feeling pretty beat up. Plus it's also a travel day for a school for work this week

  10. Lower Body

    Ssb squats
    135x6x5 ( just focused on being slow and controlled, will be working on the strength on these next block of training)
    SS with Kb swings
    35x6x10

    Hack squats
    1ppsx3x10
    SS with
    Leg presses
    2ppsx3x15

    Leg extensions
    3x15-20

    SLDL double overhand
    135x3x10
    SS with
    Snatch grip pendlay rows
    135x3x5 (just because, I plan on some type of row each day to build up back)

    leg curls
    3x20
    SS with
    leg curls ext
    3x20

    Leg press SS with with leg press calf raises
    Empty sled for one set of 100, rotating between leg presses and calf raises every 25 reps with locking press back in.

    Cardio
    4 rounds
    250 m row
    10 Ghd situps

  11. Upper volume
    Flat BB Bench
    135x10
    155x10
    135x4x10

    Incline Db bench
    60x3x10
    40x2x15

    Bent over row
    135x6x10, rotating grip every set. Snatch grip, close double overhand, close double underhand

    Db rows
    45x4x15

    Side and front raises
    4x20

    Arm work

  12. Lower Body volume

    Squats
    135x10
    185x5x5

    Front Squats
    135x3x5

    Stiff leg Deadlifts
    135x2x10
    185x2x5
    225x5( something happened after this set, and a switch tripped. It became about weight. Something inside flipped and I went heavy deadlift mode)

    2in Deficit double overhand deads
    275x3
    315x2x2
    Now back to our regular scheduled program lol

    Overhead Db lunges
    35x3x10
    SS with core work

    Leg curls
    3x15
    SS with
    Leg extensions
    3x15

    Machine leg press
    100 reps

    V bar pulldowns
    100 reps
    So basically I will going back to my heavy training program with higher reps mixed in.
    I have been thinking a lot lately about my goals in amd out the gym. So basically to throw it out there my main goal in a 400 lb deadlift. It's not a lot for most but this is my goal. I think today was just kind of the boiling point to kick my self in the ass and attack this **** like a savage. A silent savage, has been woken.

  13. Bench press
    185x5x5

    Incline Db bench
    60x4x8

    Axle bar bent over rows(underhand grip)
    135x10 + 5 overhand grip
    155x3x10 + 5 overhand

    Lat pulldowns
    5x15
    Standing one arm Db Ohp
    35x4x10
    Arm work

    40 min on the treadmill

  14. Bench
    Working sets
    140x5
    160x5
    180x5
    155x10
    Reverse grip bench
    135x3x8

    Deadlifts
    135x3x20

    Barbell rows
    135x3x10

    Back ext
    3x10

    Low cable row with v bar
    100 reps

    Tri push downs
    100 reps

    Cross body Lat rows
    4x10

  15. Cable Flys
    2x25
    4x12

    Incline bench
    Barx20
    95x12
    135x4xfailure

    Decline Db bench
    35x4x15
    SS with
    Side raises
    3x25

    Ohp
    45x25
    55x15
    65x2x10

    Ez bar Cable curls
    SS with
    Tri pushdowns
    25,20,15,10

  16. Warm up
    15 min treadmill

    Db rows
    50x12
    60x3x12

    Sumo dl
    135x8
    185x2x8
    135x8

    Lat pulldowns
    4x15, last set was triple drop set for total of 30 reps

    Rev cable Flys
    3x25

    Shrugs
    25,20,15,10
    SS with
    Db curls

    4 rounds
    250 row
    10 ghr sit ups

  17. Warm up
    Treadmill

    Plated loaded leg curls
    45x15
    70x4x12

    Squats
    135x4x8
    SS with
    Kb SLDL
    55x4x6

    Leg extensions
    4x15, last set Triples drop for 30 reps

    Calf raises
    3x25

    Leg press
    25,20,15,10

  18. So today is day one of starting keto. Feel like I have everything planned correctly amd to do this right.
    As I have it worked out.
    2125 total Cal.
    Protein 20%, 425 Cal, 106 grams
    Fats 75%, 1593 Cal, 177 grams
    Carbs 5%, 106 Cal, 26 grams

  19. Back
    Lat pulldowns with rope attachment
    5x20
    Hammer strength low row
    45lb each side for 10 reps, drop 10 lbs x 10 reps, drop 10lb x 10 reps for total of 30 reps for 5 sets

    Chest
    Hammer strength chest press
    5x20
    Standing cable chest press
    5 drop sets for total of 30 reps each set

    Arms
    Preacher curl machine
    5x20
    Close grip bench
    65x5x20

    2000m row

  20. Quote Originally Posted by SilentSavage0523 View Post
    So today is day one of starting keto. Feel like I have everything planned correctly amd to do this right.
    As I have it worked out.
    2125 total Cal.
    Protein 20%, 425 Cal, 106 grams
    Fats 75%, 1593 Cal, 177 grams
    Carbs 5%, 106 Cal, 26 grams
    Good luck with the keto man. I've been doing it for a little over a month and I'm down 20+ lbs.
    BLACK LION RESEARCH REP

  21. Quote Originally Posted by wesb2387 View Post
    Good luck with the keto man. I've been doing it for a little over a month and I'm down 20+ lbs.
    That's awesome. Hardest part just seems to keep the fat to protein ratio correct. The low carb part isn't bad.

  22. Chest
    Incline Db press
    60x5x5
    SS with Incline Db flys
    30x5x8

    Back
    Hammer strength high row
    10x10
    Straight arm pushdowns
    5x12

    Legs
    Hack squats
    5x20
    Leg ext and leg curls
    3 sets of triples drop sets 30 reps each

  23. 15 min liss warm up
    Shoulder warm ups

    Incline Db press
    35x12, 45x12, 50x12
    70x2x8

    Hammer strength low row
    5x10
    SS with
    Front plate raises to overhead
    5x10

    Cybex plate loaded bench
    3x10

    Little bit of bicep work
    SS with
    Rear delt cable flyes

    5 rounds
    500m row
    1 min rest


    3 rounds
    250m row
    30 sec rest

  24. Cable fly
    4x12
    SS with cable Rear delt flyes
    4x12

    Incline db bench
    65x4x8, drop
    20x4x10, of Incline Db bench with Db touching

    Decline db bench
    35x4x15
    SS with
    Shrugs
    4x10

    Side raises
    3x25

    Hammer strength Ohp
    25,20,15,10

  25. 18 min liss on the treadmill

    Face pulls( warm up)
    3x12

    Db rows
    65x4x12

    Snatch grip Deadlifts
    185x4x5
    SS with
    Plate front raises to overhead
    25x4x8

    V barLat pulldowns
    4x15

    Rear cable delts
    3x25

    Shrugs
    25,20,15,10
    SS with Single arm Kb swings
    4x10 each arm

    4 round
    250m row
    10 pushup
  •   

      
     

Similar Forum Threads

  1. Replies: 1
    Last Post: 01-25-2005, 02:21 PM
  2. M1T Story and pics from my point of view
    By Polish_Oak in forum Anabolics
    Replies: 5
    Last Post: 09-15-2004, 09:26 AM
  3. Want to introduce myself and ask for some help/critiquing
    By gsteclipse97 in forum Weight Loss
    Replies: 12
    Last Post: 05-25-2004, 03:27 PM
  4. Apology to MatthewD, JWeave and Bobo from PC1
    By PHoreigner in forum Anabolics
    Replies: 2
    Last Post: 08-02-2003, 09:38 PM
  5. Replies: 5
    Last Post: 01-31-2003, 04:30 PM
Log in
Log in