Thursday 5pm: Back and Shoulders Hypertrophy Day/Abs
Pendlay rows: 135x8 warmup, 185x6x5
Weighted pullups: bw+25# 8, 7, 6
Rack chins: 35#db 3x8
Seated cable row: 150x3x12
Dumbbell rows against incline bench: 60#dbs 3x10
Close grip underhand lat pull down: 140x3x12
Smith machine overhead press: 105x10 warmup, 125x10, 145x8, 165x6
Upright rows: 85x3x10
Seated lateral db raises (up on side, bring in to middle, back out to side, the down each rep): 15#dbs 10, 9, 8
Abs: modified 8 min ab routine
Friday, Saturday, Sunday:
man i caught some kinda stomach bug fri morn. that sh!t tore me apart all weekend. i'm kinda feeling a little better today but i was incapacitated for for the better part of those 3 days. what a waste, this summer is definitely not going as i had planned
Monday 5pm: Upper Body Power Day
Close parallel grip pull ups: bw+45# 3x6
Off the rack db rows (per side): 90#dbx7, 95#dbx6, 100#dbx5
Hammer strength iso lateral row machine (pull and hold for a second, alternating sides): +90#(per side)x7, +115#(per side)x6, +135#(per side)x5
Flat bb bench: warmup 135x8, 225x5, 275x3, 295x1
Weighted dips: bw+60#x3x8
Seated db shoulder press: 65#dbs 8, 7, 6
Standing straight bar curls: 95x3x7 (yes i took the rack too many part timers wasting valuable space in the gym last night)
Skull crushers: 95x3x8
i tried a few new back exercises , kinda liked the change up. i definitely started to run outta steam by the time i got to shoulders though. being sick this past weekend really kicked my ***. my gym was a nightmare last night. total rush hour "trying to get in shape for the summer but i'm a few months too late" crowd. fukk em, nobody was squatting anyway.
i really want to go for 405 on deads tonight, hoping to have some of my energy back.
Tuesday 5pm: Lower Body Power Day/Abs
Squats: warmup 135x8, 225x5, 295x2 (failed badly on 3rd rep ), 225x5
Hack Squats: 245x2x6
Deadlifts: warmup 225x8, 315x5, 365x3, 405 (went for it twice, both attempts got stuck at knee level and could not lock out )
Stiff legged deadlifts: 245x2x6
Leg extensions: 215x3x8
Lying leg curls: 185x3x8
Standing calf raise: 245x3x8
Seated calf raise: 180x3x8
modified 8 min ab routine
i don't know, i guess i was still hurting from being sick all weekend. parts of the workout the energy and stempf were there, other parts they were no where to be found. kinda disappointed in myself, i really thought i'd have that 405 dead. the squats were a disaster. i've got nothing.
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To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts. omg is this gonna be on worldstar? World star!! world star!!! follow me on twitter @TangerineDream! That's T-A-N-G- oh! oh **** dont touch him, *****! DONT TOUCH HIM!!! To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
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