Recreating Myself and Rising From

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  1. Giant set complex
    Seated snatches
    Seated Snatch grip behind neck press
    Seated Normal grip behind neck press
    Seated ohp
    4 sets of 5 reps each

    Seated db ohp
    3x8

    Face pulls
    3x12

    Stand db ohp
    3 sets of "21"s

    Side raises
    6x8

    Bb shrugs
    5x8
    Ss with
    Bus drivers
    5 sets

    Landmine side raises
    3x10
    Ss with
    Front raises
    3 sets of 15
    First 5 normal width
    2nd 5 outside shoulder
    3rd 5 snatch grip


  2. Keep it up!
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  3. Slowly moving down the road

  4. Arms
    Abs
    And some weak point
    Nothing special

  5. Belt squats
    4x10

    Seated leg ext
    4x10, with 5 sec pause at top on last rep

    Ssb squats
    3x5, narrow stance
    3 sets of doubles

    Standing leg curls
    4x10

    Calf raises
    For couple sets and couple reps

    Stiff leg deadlifts
    4x5
    3x5, snatch grip
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  6. Today was last day of PT for the shoulder, so glad that is done. Now to just keep working and pushing to get better

    Bench to 1.5 board
    135x2x8
    165x2x5
    185x2x3

    Close grip bench
    3x6

    Incline db press
    4x8

    Landmine chest press
    20,20,15,12
    As with
    Bb shrugs
    4x10

    Front raises
    15rep complex for 4 sets

  7. Ssb squats
    7x3 @209, 1 min rest between sets

    All.other work is 30 sec between sets

    Snatch grip sldl
    [email protected] 155

    Db lunges
    6x5

    Hip thrust
    [email protected]

    Seated calf raises
    6x5

  8. Db floor press
    [email protected]/50(65lb good side/ 50 repaired side)
    60 sec rest between sets

    All others 30 sec rest

    Pull downs
    6x5

    Incline db press
    [email protected]/50

    Shrugs
    [email protected]

    Bb curls
    6x5

    Skullcrushers
    6x5

  9. Deadlift
    [email protected], 60 sec rest

    Leg press
    6x5

    Leg curls
    6x5

    Standing calf raises
    6x5

  10. Ohp
    [email protected], decided to work into a barbell movement, so the repaired shoulder was the limiting factor

    Db bench
    6x5

    Landmine rows
    6x5

    Lat raises
    6x5

    Preacher curls
    6x5

    Close grip bench
    6x5

  11. Ssb squats
    7x3 @220, 1 min rest between sets

    All.other work is 30 sec between sets

    sldl
    [email protected] 155

    Db lunges
    6x5

    Hip thrust
    [email protected]

    Seated calf raises
    6x5

  12. Db bench press
    [email protected]/55
    [email protected]/60
    60 sec rest between sets

    All others 30 sec rest

    Pull downs
    6x5

    Incline db press
    [email protected]/50

    Shrugs
    [email protected]

    Bb curls
    6x5

    Skullcrushers
    6x5

  13. So today went a little off plan and just went straight gorilla. Pick **** up put **** down, over and over

    Deadlift
    [email protected], 60 sec rest

    Sumo dl
    [email protected]

    Pause dl
    [email protected]

    Snatch grip bent over rows
    [email protected]

    And grip is shot.

  14. Quote Originally Posted by SilentSavage0523 View Post
    So today went a little off plan and just went straight gorilla. Pick **** up put **** down, over and over

    Deadlift
    [email protected], 60 sec rest

    Sumo dl
    [email protected]

    Pause dl
    [email protected]

    Snatch grip bent over rows
    [email protected]

    And grip is shot.
    Nice work dude. Do you use straps? Chalk?

  15. Quote Originally Posted by compudog View Post
    Nice work dude. Do you use straps? Chalk?
    Chalk

  16. Seated db ohp
    [email protected]/40

    Db bench
    6x5
    Ss with
    Db curls
    6x5

    Underhand db rows
    6x5

    Lat raises
    6x5

    Triceps pushdowns
    6x5

    Front bb raises
    3x15, 5 reps close grip, 5 reps shoulder width, 5 reps wide grip

  17. Ssb squats
    5x5
    3x1
    1x5

    Stiff leg deadlift
    5x5

    Axle bar deadlift
    5x5
    First time doing these, and they are a new favorite

    20 min cardio

  18. Warm up
    Triceps pushdowns with thick v bar
    4x25
    Ss with
    Cable flyes
    4x12

    Standing cable rows
    3x12

    Working sets

    Bench
    5x5
    Ss with
    Front raises
    5x10

    Incline db bench
    4x12
    Ss with
    Db curls
    4x8

    Incline db flyes
    3x15
    Ss with
    Side lateral raises
    3x5 reps, drop weight plus 8 reps

    Db hammer curls
    4x6
    Ss with
    Db rear delt flyes
    4x8

    Shrugs
    Some sets for some reps

  19. Deadlift
    265x3x3
    Plus 80 lb of chain
    2x2

    Trap bar deadlifts
    3x3

    Bb rows
    155x4x5

    Y grip pulldowns
    4x12

    Hammer strenght side lat pulls
    4x12
    Ss with
    Plate upright rows
    4x8

  20. Side raises
    3x 5 reps, drop set 8 reps, drop set 8 reps

    Db bench
    4x8

    Close grip bench
    2x10
    2x6
    2x5

    Log press
    4x5
    2x3

    Db high pulls
    3x5

    Cable front raises
    3x15

  21. Bit of a chest meal last night, so getting a nice pump session in this morning.

    Incline db press
    Warm up
    15,15,12 reps

    Working sets
    [email protected] 50
    [email protected]
    [email protected]

    Db curls
    3x15
    Ss with
    Upright rows
    3x15

    Rev grip db bench
    3x10
    Ss with
    Heavy side raises
    3x5

    Nautilus pulldowns
    3x12
    Ss with
    Tri machine
    3x15

    Ohp
    Warm ups
    15,12, 10, 8 reps
    Working sets
    3x5

    V bar pulldowns
    3x12

    Facepulls
    3x12

  22. Rolling into a new push pull legs routine
    Warm up
    Couple sets and reps of shoulder work and triceps pushdowns till warm

    Db Bench Press
    60x5x3
    45x1x amrap

    Seated Behind the Neck Press
    45x3x10, don't want to get to crazy with the shoulder.

    Tricep Dips
    3x10

    Standing Cable Crossovers
    5x10

    Seated Tricep Extensions
    5x10
    Ss with
    Seated Dumbbell Lateral Raises
    5x10

    Little bit of cardio

  23. Conv deadlift
    309x5x3
    245x1xamrap

    Hammer strength lat pulldowns
    3x10

    Chest supported rows
    3x10

    Shrugs
    5x10

    Barbell curls
    5x10

    Cable rev fly
    5x10

  24. Squats
    5x3
    1x amrap

    Good mornings
    3x10

    Leg press
    3x10

    Rev hyper
    5x10

    Leg curl
    5x10

    Calf raises
    5x10

  25. Ohp
    5x3
    1x amrap

    Incline db bench
    3x10

    Cg bench
    3x10

    Pec deck
    5x10

    Tri pushdowns
    5x10

    Cable lat raises
    5x10
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