Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique!

Monday: Shoulders/Arms Hypertrophy

DB Military Press 65
65X10
65X10

DB Incline Braced Rear Raises
40X10
40X10
40X10

Single Arm Cable Lateral Raises
25X12
25X10

EZ Preacher Curls 65
65X10
65X10

BB Standing Curls
95X10
95X10
95X10

DB Seated Curls
50X12
50X10

EZ Skull Crushers 65
85X10
85X10

BB Decline Close-Grip Bench Press
255X10
255X10
255X10

Rope Pressdowns
87.5X11
87.5X9

Tuesday: Legs/Calves/Abs Hypertrophy

BB Squats 65
245X10
245X10
245X10

BB SLDL/RDL Hybrid 65
225X10
225X10
225X10

Seated Leg Extensions
StackX12
StackX12

Seated Leg Curls
StackX10
StackX10

Seated Calves
270X8
270X8
270X8

Straight-Leg Calves
360X8
360X8
360X8

Weighted Abs
35X8
35X8

Sporto
 
aefx2387 said:
Tommy,
What were your carbs like before working with layne and dieting year round? Were you always able to take in so many carbs?
Click to expand...

Honestly, I can't give a fair comment to that since I never controlled nutrition the way I have until I started with him. I will say that I never tried a higher carb approach to dieting before because of all the brainwashing I had gone through thinking I HAD to go lower carbs to get into shape. Adding to that, I never did very well with htose approaches and never got into the shape I did when I was on a higher carb approach.

But other than that, hard to say...I've always just kind of eaten whatever whenever in the offseasons until now...

Sporto
 
Thursday: Upper Body Power

BB Incline Press 70
230X5
230X5
230X5
230X5

DB Incline Flys
85X8
85X8

BB Bent Over Rows 70
240X5
240X5
240X5
240X5

DB Incline Braced Rows
115X8
115X8

BB Military Press 70
190X5
190X5
190X5

DB Incline Braced Rear Raises
45X8
45X8

BB Standing Curls 70
110X5
110X5
110X5

DB Incline Curls
60X8
60X7

EZ Skull Crushers 70
110X5
110X5
110X5

Rope Pressdowns
95X8
95X8

Friday: Lower Body Power

BB Squats 70
335X5
335X5
335X5
335X5

Seated Leg Extensions
305X10
305X10

SLDL/RDL Hybrid 70
320X5
320X5
320X5
320X5

Seated Leg Curls
220X8
220X8

Seated Calf Raises
320X5
320X5
320X5
320X5

Straight-Leg Calf Raises
365X5
365X5
365X5
365X8

~Everything feels extremely good so far. I replaced DB Military Press with BB Military Press and I'm going to use a squat rack setup suggested by my powerlifting buddy to do this. I would normally do this on a smith machine out of pure habit (no training partner) but the smith machine at my gym is horrible and I have a partner now. So the number I am using is just a pure guess. I'm going to get more videos soon...Ryan1981 said he has a video camera, so when I get close to trying to break PRs, I'll hit him up for it. Too bad I won't be lifting at 100% or more during the Olympia weekend next weekend :( But, it will be nice to meet people from on here, and hang out with the most dominant force in natural bodybuilding :) One last thought on leg day, I'm using an even more slower and controlled tempo for my leg extensions because I'm already at the stack limit...and the type of machine makes it very dificult to add weight because there's a cover over where you set the pin in, so I can't just set a weight on the pin. I'll think of something...

Sporto
 
Sunday: Chest/Tricep Hypertrophy

BB Incline Press 65
170X10
170X10
170X10

BB Bench Press
280X10 - PR
280X10
280X9 - Damn! Almost had it but my triceps wouldn't lock out!

DB Flys
95X10 - PR
95X8
95X7

EZ Skull Crushers 65
85X10
85X10

BB Decline Close-Grip Bench Press
265X10 - PR
265X9
265X8

Rope Pressdowns
StackX10
StackX10

~I'm not a big fan of lifting push/push on the same day, but had to since I forgot my freaking straps at home...UGH! Anyway, I rolled with it, hit a PR on DB Flys and on Close-Grip Bench Press, even though my triceps were cooked for the 2nd and 3rd set (I think Prime is kicking in!). Oh well...sometimes you just have to roll with it. Tomorrow is back and biceps...I haven't done those together in ages...

Sporto
 
snagency said:
Well way to just "roll with it" on your way to a PR there bro!
Click to expand...

Thanks man! I hate doing my split like that, so it took a little extra to stay in the workout :D

Sporto
 
Chest/Back Hypertrophy

BB Bent Over Rows 65
205X10
205X10
205X10

Rack Chins
125X10 - PR
125X10
125X10

Machine Glose Grip Pulldowns
240X8
245X8

BB Rack Deadlifts+Shrugs
405X8 - PR
405X8

Weighted Hangs
+90lbsX60sec - PR

BB Incline Press 65
170X10
170X10
170X10

BB Bench Press
285X10 - PR
285X10
285X10

DB Flys
95X10
95X8

Machine Flys
250X12
250X12

~Today's workout was simply phenomenal. I'm still breaking PRs consistently, and today I even felt huge walking around the gym today. I'm still weighing in at 220lbs on the nose and my diet has still been consisting of 550g of carbs/day. I'm noticing something right now - my intensity towards the end of my workout is not falling off anymore...it's continuing throughout the entire workout. For instance, I even saved BB Rack Deadlifts+Shrugs for last and was STILL able to bust through solid, heavy sets. Not to mention, I bumped up the weight on my weighted hangs and still nailed it for 60 seconds with a little left in the tank. I have an inkling as to what's causing this, but I'm going to save my thoughts for right now and see if it continues before I say anything.

Sporto
 
USPLabs said:
I have a feeling you are using PRIME.
Click to expand...

You GD right I am! I just wanted to make sure it wasn't all in my head before I said anything, but geezus...even tonight's workout was amazing. I'm busting through PRs on hypertrophy days like nothing :)

Gotta give Jacob props on this...I don't see any signs of slowing down either...

Prime for the win!

Sporto
 
Shoulders/Arms Hypertrophy

DB Military Press 65
65X10
65X10

DB Incline Braced Rear Raises
45X10
45X10
45X10

Single Arm DB Lateral Raises
25X12
25X12

BB Standing Curls 65
75X10
75X10

EZ Preacher Curls
115X10 - PR
115X9
115X8

DB Seated Curls
55X10
55X10

EZ Skull Crushers 65
85X10
85X10

BB Decline Close-Grip Bench Press
260X10 - PR
260X10
260X10

Rope Pressdowns
180X10
180X10

~Had to use DB Military Press for my 65% 10 rep max set today because I lacked the set up for BB at this particular gym. I was able to break through some more hypertrophy PRs today though, so I was pumped. Still weighing 220...I love it! Off to eat and enjoy the evening.

Sporto
 
Upper Body Power

BB Incline Press 90
295X5
295X5
295X5

DB Incline Flys
85X8
85X8

BB Bent Over Rows 90
310X5
310X5
310X5

DB Incline Braced Rows
120X8
120X8

BB Military Press 90
250X5
250X5

DB Incline Braced Rear Raises
50X8

BB Standing Curls 90
140X5
140X5

DB Incline Curls
65X8

EZ Skull Crushers 90
145X5
145X5

Rope Pressdowns
97.5X8

Sporto
 
Sporto said:
2 caps with each meal
Click to expand...

Duuuude, how many times a day you eating? I mean, at 2/meal and 6 meals/day, that's 12 caps daily!! :eek: I couldn't even fathom it..

I am enjoying my Prime effect tho (@2 caps 3x daily), it's kicking in here last couple workouts after a 2-week period. Didn't seem to hit me quite as fast this time around, but in all fairness I was still gingerly working around my calf tear/knee soreness. Yesterday I had a KILLER leg day, I mean it was the best leg session I've had in couple months. Was hammering dem squats! :hammer: Alpha Male complex & intensity thru the roof! YEAH!!!
 
Lower Body Power

BB Squats 90
425X5
425X5
425X5

Seated Leg Extensions
StackX10
StackX10

SLDL/RDL Hybrid 82.5
410X5
410X5
410X5

Seated Leg Curls
StackX10
StackX10

Seated Calf Raises
7PlatesX5
7PlatesX5
7PlatesX5

Straight-Leg Calf Raises
10PlatesX5
10PlatesX5
10PlatesX5

~Workout felt great...nice and strong. Lower back fees a little fatigued today, like it's a little stiffer than normal. I might have been overreaching a little these last few weeks, so I will make sure I get plenty of rest before I hit 100% day. I was at a different gym, so the setups for the calves were different than what I have been using. If I can make it consistently here on leg day, I'm going to have a little different set up for leg days so I can keep the same exercises in my routine and monitor change.

Sporto
 
snagency said:
Duuuude, how many times a day you eating? I mean, at 2/meal and 6 meals/day, that's 12 caps daily!! :eek: I couldn't even fathom it..

I am enjoying my Prime effect tho (@2 caps 3x daily), it's kicking in here last couple workouts after a 2-week period. Didn't seem to hit me quite as fast this time around, but in all fairness I was still gingerly working around my calf tear/knee soreness. Yesterday I had a KILLER leg day, I mean it was the best leg session I've had in couple months. Was hammering dem squats! :hammer: Alpha Male complex & intensity thru the roof! YEAH!!!
Click to expand...

Sorry I was vague...I'm dosing 2 caps with 3 of my meals :)

I can only do the alpha male squat thing once or twice every 4-5 weeks with my strength progression, but still those days are epic. Today wasn't even 100% and I was deep squatting over 4 plates with ease. I can't wait to get a video of these on my PR day...

Keep killing it!

Sporto
 
Sporto said:
I can only do the alpha male squat thing once or twice every 4-5 weeks with my strength progression, but still those days are epic. Today wasn't even 100% and I was deep squatting over 4 plates with ease. I can't wait to get a video of these on my PR day...
Click to expand...

For sure man, I had difficulty walking for the last 2 days, seems to be easing up a bit here this morning. Don't think I'll be able to hit it like that again for the next few leg days, ahaaa..

Your strength is off the hook! Hella #'s on that squat! Can't wait to see a vid from ya.

And FYI - I didn't think you were really doing 12 Prime a day... BUT, I saw in Doug's log that he was running 9/day, and thinking about going up to 12!!! Holy jeez man..
 
Shoulders/Arms Hypertrophy

DB Military Press 65
65X10
65X10

DB Incline Braced Rear Raises
45X10
45X10
45X10

Single Arm DB Lateral Raises
25X12
30X12

BB Standing Curls 65
75X10
75X10

EZ Preacher Curls
117X10 - PR
117X9
117X8

DB Standing Curls
60X10
60X8

EZ Skull Crushers 65
85X10
85X10

BB Decline Close-Grip Bench Press
265X10 - PR
265X10
265X10

Rope Pressdowns
StackX12
StackX12

Sporto
 
snagency said:
For sure man, I had difficulty walking for the last 2 days, seems to be easing up a bit here this morning. Don't think I'll be able to hit it like that again for the next few leg days, ahaaa..

Your strength is off the hook! Hella #'s on that squat! Can't wait to see a vid from ya.

And FYI - I didn't think you were really doing 12 Prime a day... BUT, I saw in Doug's log that he was running 9/day, and thinking about going up to 12!!! Holy jeez man..
Click to expand...

He's a freak of nature - it's great having a guy like him as someone to look up to!

Sporto
 
Legs/Calves Hypertrophy

BB Squats 65
245X10
245X10
245X10

BB SLDL/RDL Hybrid 65
225X10
225X10
225X10

Hack Squats
315X10
315X10
365X10

Seated 1-Leg Extensions
110X10
110X10

Seated 1-Leg Curls
95X10
95X10

Seated Calves
4P+25X10
4P+35X10
5PX10

Straight-Leg Calves
8PX8
8PX8
8PX8

~A fabulous workout. I think I have found my home for leg days. I really want to try and make it to this particular gym to take advantage of the better leg equipment. The calf machines are set up a little different, so I will be tracking progress a little differently than I was before. The Hack Squat machine is actually the most "upright" Hack Squat machine I've ever seen. I'm used to the ones that are angled more (like the one I was using in one of the Inside the Life videos during prep), but this one felt very good for the quads. I'm excited to start overloading the quads with this power exercise next go around (along with deadlifts). The P in the calf exercises just means a 45lb plate. The standing calf raise machine has bars on each side to load up on, so I had 4 plates on each side for 3 sets of 8 with my tempo. The seated calf machine has one bar that you load free weights on, so I worked up to 5 plates total for a set of 10 reps with my tempo. My lower back was pretty fatigued after this workout. If I'm going to be able to have a stellar 100% day, I may need an extra day of rest. Tomorrow is an off day, and I will pick it back up either Sunday or Monday depending on how the lower back feels.

Sporto
 
Upper Body Power

BB Incline Press 100
325X2 - (Video Coming)
315X3

~ I was doing this workout at a gym that has a standard incline press where you can't control the incline of the bench. The incline I had to use here was higher (hence more shoulder/less chest) than what I have been used to using, and the numbers weren't as high. This particular gym doesn't have a good set up with a power rack so that I could set it up the way I do when I am in Terre Haute, so I had to make do. I still felt really strong though because when I went to do Incline DB Flys on the normal incline I use, I set yet another PR. I believe I will be back in Terre Haute next week for my PR week and will try 325 there using the same set up I have been and hopefully be able to hit that 325. But for this workout, it is what it is.

DB Incline Flys
90X10 - PR! (Video Coming)

BB Bent Over Rows 100
345X5 - PR! (Video Coming)
355X3

~ As you will see in the video, I feel like the first 3 reps are pretty solid. 4 & 5 started to look like I was using a little too much trap for this particular lift (due to fatigue) but I still feel like it was a lot better than the first video I posted of these doing 315 (where I am wearing a beanie). Plus, it hit really hard right where I wanted it to, so I know the form is overall pretty good.

DB Incline Braced Rows
100X10

~ This gym's dumbbells only go up to 100s, so I just used what I could and slowed the tempo way down.

BB Military Press 100
275X5
285X3 - (Video Coming)

~ The weight really wasn't 275, that's just what it would have been had I been using free weights. Again, this gym didn't have a power rack or a good enough set up to perform free weight BB Military Press, so I did them on their Smith Machine. If my gym back home had one of these, I would just use this, but they don't...so I can't really go back and forth and make fair comparisons. When I am back in Terre Haute, I will try 275 on the free weights and see what I can get. I have a video of me getting 3 on the "smith" 285 before pooping out lol.

DB Incline Braced Rear Raises
45X10 - (Video Coming)

~ Not the heaviest I've used, but I really wanted to see what I looked like doing these. This is one exercise where in my mind it feels like one thing, but in reality it could be completely different. I wanted to see how good of form I am using with this. I feel it right where I want and I felt like my tempo was good and the height I brought the DBs up to was good...especially for that weight. You guys can be the judge!

BB Standing Curls 100
155X5 - PR! (Video Coming)

~ This one felt good. I felt like the form was pretty solid and even though the last rep was a little slow, I just smiled and kind of laughed at it as I lowered it REALLY slow - just showing the exercise who's boss! I'm happy with this as biceps are a weak point for me.

DB Seated Curls
65X8 - (Video Coming)

~ Just a solid set. I felt form was on point too. I will tell you that on the last rep, I almost blacked out (lost some vision) because I was literally on fumes. Still got the rep though and lowered it with authority!

EZ Skull Crushers 100
165X3or4 - (Video Coming)

~ I was scheduled to do just 160 for 5, but I was feeling good at the time and just decided to throw on 165 instead. I can't quite recall if I did 3 or 4 reps, but I took it down to 155 for another set and got all 5 with ease. It's amazing when you use good form how much of a difference 5lbs (or in this case 10) can make on the smaller muscle groups LOL!

Rope Pressdowns
190X8

~ Although I didn't take my shirt off for any posing (because you all know how much gyno I have), you can get a relatively good idea of how lean I'm staying from the videos. Legs tomorrow...watch out! I'm going to really push the envelope and get all I can!

Sporto
 
Lower Body Power

BB Squats 100
475X5 - PR! (Video Coming!)
495X3 - (Video Coming!)

~ Simply phenomenal! I will let the video speak for itself. I nailed a SOLID deep set of 475 for 5 reps (just as planned) and felt good enough afterwards to throw on 5 plates and bust out 3 SOLID deep reps. When I was finished, my glutes, hamstrings, quads, everything felt like my form was spot on. These sets got me PUMPED!

SLDL/RDL Hybrid 100
455X5 - PR! (Video Coming!)
475X3 - (Video Coming!)

~ The momentum kept up as I went straight into heavy sets of my SLDL/RDL Hybrid. Again, I will let the video speak for itself. I felt like my form was pristine and afterwards the intended muscles I was trying to hit were LIT UP! Next year, my glutes and hammies are gonna POP!

Seated Unilateral Leg Extensions
100X10

Lying Unilateral Leg Curls
95X10

Straight-Leg Cow Raises
Stack+AllTheExtraWeightICouldFindX10
Stack+AllTheExtraWeightICouldFindX10

~ For those who want to TRUELY know what the SPORTO TEMPO is for (what I like to call now) Cow Raises, this video will show explicit detail of the tempo that I directly credit towards the increased calf development this offseason. My cows are most likely my most improved body part and this tempo is a HUGE reason why. Enjoy the video!

Seated Cow Raises
Just a couple of "feeler" sets with my tempo towards the end of the workout. The seated machine at this gym is pure horse crap, so we just threw some weight on and got a good stretch and contraction. It was a nice way to end tonight's workout.

Sporto
 
alright thomas......i've copied your power/hypertrophy split and am planning on running it for the next month or so.
 
Hank Vangut said:
alright thomas......i've copied your power/hypertrophy split and am planning on running it for the next month or so.
Click to expand...

Hit me up if you have questions!

Sporto
 
Chest/Back Hypertrophy

BB Bent Over Rows 65
205X10
205X10
205X10

~ Nice and easy warm-up/form drive/squeeze

Rack Chins
135X10 - PR
135X10
135X9

~ I went up 5 pounds, and still got in 2 sets of 10. These make my back feel like no other. I'll be excited to see the fruits of this labor on stage!

Machine Glose Grip Pulldowns
270X8
270X8

~ Felt great!

DB Incline Braced Rows
100X10
100X10

~ No good set up for Rack Deads+Shrugs, so I just did a couple sets of these instead.

Weighted Hangs
BW+100X60seconds - PR!

~ Moving up next week!

BB Incline Press 65
170X10
170X10
170X10

~ Nice and easy warm-up/form drive/squeeze

BB Bench Press
295X10 - PR
295X9
295X7

~ I decided to bump this up 5 pounds to see if I could get 10 reps, and sure enough, I nailed it! Strength died off a little towards the latter sets, but whatever...that's the most I've ever bench pressed 10 times :)

DB Flys
100X8
100X8

~ A couple of nice, slow sets working on form and squeeze. My chest was huge after these...

Machine Flys
265X10
280X10

~ Icing on the cake!

Sporto
 
Shoulders/Arms Hypertrophy

DB Military Press 65
65X10
65X10

DB Incline Braced Rear Raises
45X10
45X10
45X10

Single Arm DB Lateral Raises
30X12
30X12

BB Standing Curls 65
75X10
75X10

EZ Preacher Curls
120X10 - PR
120X9
120X8

DB Concentration Curls
50X10
50X10

EZ Skull Crushers 65
85X10
85X10

BB Decline Close-Grip Bench Press
270X10 - PR
270X10
270X10

Rope Pressdowns
StackX12
StackX12

Sporto
 
Do you do weighted hangs in the concentric or eccentric portion of a pullup? (ie: isometrics or extreme stretching?)
 
Upper Body Power

BB Bench Press 55
195X5
195X5
195X5
195X5
195X5

Machine Flys
250X12
250X12
250X12

Rack Chins 55
10X5
10X5
10X5
10X5
10X5

Machine Close-Grip Pulldowns
240X11
240X10
240X10

DB Military Press 55
65X5
65X5
65X5
65X5

DB Incline Braced Rear Raises
35X12
35X12

BB Preacher Curls 55
80X5
80X5
80X5

DB Concentration Curls
50X10
50X10

BB Decline Close-Grip Bench Press 55
175X5
175X5
175X5

1-Arm Reverse Extensions
80X10
80X10

~ After careful consideration, I decided to just move into another training block with different selected power exercises. Today's workout was done in Indy with Ryan and we had a great workout. Each time I go through a training block, I am continually refining my method to be more optimal. It's no wonder the PRs keep coming. Great stuff today - I felt HUGE!

Sporto
 
papagunz said:
Do you do weighted hangs in the concentric or eccentric portion of a pullup? (ie: isometrics or extreme stretching?)
Click to expand...

I just strap in and hang at the bottom for a good fascia stretch.

Sporto
 
Lower Body Power

Hack Squats 55
250X5
250X5
250X5
250X5
250X5

Seated Uni-Lateral Leg Extensions
110X12
110X12
110X12

BB Deadlifts 55
260X5
260X5
260X5
260X5
260X5

Seated Uni-Lateral Leg Curls
90X12
90X12
90X12

Seated Calf Raises
300X5
300X5
300X5

Straight-Leg Calf Raises
360X5
450X5
450X5

Sporto
 
Chest/Back Hypertrophy

Rack Chins 65
7.5X10
7.5X10
7.5X10

BB Bent Over Rows
275X10
275X10
275X10

Machine Glose Grip Pulldowns
225X12
225X12

BB Bench Press 65
195X10
195X10
195X10

BB Incline Press
245X10
245X10
245X10

DB Incline Flys
90X10
90X10

~ Cut a little short today, Chris (Virginator) drove up and we worked out together. I'd rather take the time to really help him out on everything, especially since he made the drive up to hang out. So my workout was a little shorter than normal, but it was still a good one. The Incline Press at this gym was one of the real high incline ones, so I just lowered the weight and stayed in the rep range. Other than that, I hope Chris found all the info helpful!

Shoulders/Arms Hypertrophy

DB Military Press 65
65X10
65X10

Single Arm Cable Rear Raises
20X12
22.5X12
25X12

Single Arm DB Lateral Raises
30X10
35X10

EZ Preacher Curls 65
75X10
75X10

EZ Standing Curls
105X10
115X10
120X10 - PR

DB Concentration Curls
50X10
50X10

BB Close Grip Bench Press 65
175X10
175X10

EZ Skull Crushers
125X10
135X10
140X10 - PR

Rope Pressdowns
85X12
85X12

~ Didn't plan on setting any PRs, but I felt to good not to. Usually the irst hypertrophy day after switching up exercises I don't just jump right back into what I could get 10 times and sort of ease into over a week or two, but the arms felt really strong today, so I made an exception :)

Sporto
 
Legs/Calves/Abs Hypertrophy

BB Deadlifts 65
260X10
260X10
260X10
260X10

Seated Uni-Lateral Leg Extensions
100X10
110X10
120X10
130X10

Seated Uni-Lateral Leg Curls
80X10
80X10
80X8
80X8

Seated Calves
4PX10
4PX10
4PX10
4PX10

Straight-Leg Calves
440X10
440X10
440X10
440X10

Weighted Abs
25X12
25X12
25X12

Sporto
 
Upper Body Power

BB Bench Press 70
245X5
245X5
245X5
245X5
245X5

Machine Flys
250X12
250X12


Rack Chins 70
75X5
75X5
75X5
75X5
75X5

Machine Close-Grip Pulldowns
225X12
225X12
225X12

DB Military Press 70
80X5
80X5
80X5
80X5

DB Incline Braced Rear Raises
35X12
35X12

BB Preacher Curls 70
100X5
100X5
100X5

DB Concentration Curls
50X12
50X10

BB Decline Close-Grip Bench Press 70
215X5
215X5
215X5

1-Arm Reverse Extensions
80X12
80X10

Sporto
 
do you prefer rack chins over weighted pull-ups?
what is the difference in muscles worked or are they basically the same?
i'm new to rack chins. not sure if i'm doing them right.
 
Sporto,

Is this a pretty accurate video on 'rack chinning'? I have yet to have tried this exercise, actually, didn't know what it was until about 2 mins ago.. Looks amazing.

Invalid Link Removed
 
haha, i just watched that exact video earlier today.
it seems like rack chins allow you to have your body angled slightly more than pull-ups so they are part row.
not sure though.
 
Hank Vangut said:
haha, i just watched that exact video earlier today.
it seems like rack chins allow your to have your body angled slightly more than pull-ups so they are part row.
not sure though.
Click to expand...
Seems like it would put even greater emphasis on the lats/back, with the posterior tilt that is...

I like :D
 
Rach chins have a way different feel to me. They seem to hit the outer portion of my lats better (think width). I like rotating them with pull ups. DC is a big advocate of them as well. Its nice to have a partner to place weight on your lap though.
 
Tommy what is your thinking on rack chins very wide grip? do you do them because Ive heard very wide grip can effect shoulders?

I vary my grips when I use these.
 
Lower Body Power

Hack Squats 70
320X5
320X5
320X5
320X5
320X5

Lying Uni-Lateral Leg Extensions
120X10
130X10
140X10

BB Deadlifts 70
335X5
335X5
335X5
335X5
335X5

Seated Uni-Lateral Leg Curls
85X12
85X10
85X10

Seated Calf Raises
315X5
315X5
315X5

Straight-Leg Calf Raises
495X5
495X5
495X5

Chest/Back Hypertrophy

Rack Chins 65
7.5X10
7.5X10
7.5X10

BB Bent Over Rows
295X10
305X10
305X10

Machine Glose Grip Pulldowns
237.5X10
237.5X9
237.5X9

BB Bench Press 65
195X10
195X10
195X10

BB Incline Press
255X10
265X10
265X9

DB Incline Flys
90X10
90X10
90X9

Shoulders/Arms Hypertrophy

BB Military Press 65
145X10
145X10

Single Arm Cable Rear Raises
30X12
30X12
30X12

Single Arm DB Lateral Raises
35X10
35X10

EZ Preacher Curls 65
75X10
75X10

EZ Standing Curls
120X10
120X10
120X9

DB Seated Curls
60X10
60X8

BB Close Grip Bench Press 65
175X10
175X10

EZ Skull Crushers
140X10
140X8
140X8

1-Arm Reverse Extensions
60X10
70X10

Sporto
 
ozarkaBRAND said:
Seems like it would put even greater emphasis on the lats/back, with the posterior tilt that is...

I like :D
Click to expand...

Bingo...

You can make it as much "part row" as you want by adjusting how close the bench is in front of you where you put your feet. You can angle to where it just about mimmicks a pullup or you can do an inverted row. I use this moreso because of the tilt and making the bottom part of the lift from the stretch position use more lat to start the movement rather than bicep/forearm.

I love this exercise

Sporto
 
You can have a partner place weight on your lap OR you can check out one of my videos I made on me doing these without a partner and how I set it up. Search for Sporto, Tommy Jeffers, Rack Chins on Youtube and all my stuff will come up...

I use as wide of a grip as possible and don't feel any stress on my shoulders...

Sporto
 
Checked out more of your vids Tommy..

I think I have a new hero, lol.. Seriously though, impressive/inspirational stuff.
 
Upper Body Power

BB Bench Press 82.5
295X5
295X5
295X5
295X5

DB Incline Flys
95X8
95X8
95X8

Rack Chins 82.5
125X5
125X5
125X5
125X5

Machine Close-Grip Pulldowns
240X8
240X8
240X8

BB Military Press 82.5
225X5
225X5
225X5

Cable Rear Raises
32.5X8
32.5X8

EZ Preacher Curls 82.5
120X5
120X5
120X5

DB Concentration Curls
55X8
55X8

BB Decline Close-Grip Bench Press 82.5
250X5
250X5
250X5

1-Arm Reverse Extensions
50X8
50X8

Sporto
 
ozarkaBRAND said:
Checked out more of your vids Tommy..

I think I have a new hero, lol.. Seriously though, impressive/inspirational stuff.
Click to expand...

Thanks! I appreciate that!

Sporto
 
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