Past 3 workouts
This is the update for the past 3 workouts I’ve done. Starting with Tuesday’s arm workout, not much really worth going into detail about, just changed my first tricep exercise from overhead DB extension to triceps dips. Although, this time I didn’t feel the dips the same way that I normally do, so it was a little dissappointing. The other change was instead of supersetting preacher curl 21’s and DB kickbacks, I supersetted the preacher 21’s with reverse grip 1-arm tricep pushdowns. Again, I tried to really thrash the BB wrist curls to bring up my hand strength, and yeah, I’d say I gave it everything I had, because after the workout, I didn’t even have the strength in my hands left to open the door to the locker room without needing both hands lol.
Yesterday, Wednesday, was leg day, and after trying a new approach last week, I didn’t think it served its purpose, so I went back to my normal leg work. Heavier weights with lower reps seem to work better for me. I worked back up to 2 plate squats, which it’s been a while since I’ve done that much, and I tried to include bodyweight squats immediately following the weighted ones to get a better pump. Plus, since I have little-to-no muscular endurance, last week, after trying higher rep squats, I had nothing left to do the following exercises, but this week, I was able to continue properly. Heavy leg press again, always fun (yeah right). And the rest was normal.
Today, another great shoulder workout. I decided to do 5 minutes on the treadmill to get myself warmed up, so yeah, nothing really special. The rest was the same fashion as last week, was able to do a bit more volume this week. Nothing much to say about it. So here are my numbers
Tuesday, September 18, 2007
Shock Therapy
BB curls
12×50
10×60
8×70
8×80
Triceps dips
12xBW
2×10xBW
8xBW
Incline DB curls
2×12x25s
6×25s -> 6×15s
Superset
Decline skull crushers
2×10x70
10×60
Close grip bench press
2×10x70
10×60
Superset
Preacher curls
2 x 21’s x 50
21’s x 40
reverse grip 1-arm tri pushdown
12×30
12×25
15×25
BB wrist curls
30×50
15×50
25×30
Wednesday, September 19, 2007
Shock Therapy
squats
15×95 -> 10xBW
12×135
8×185
2 x (6×225 -> 10xBW)
Leg press
4×10x450
Seated leg curls
10×130
10×130 -> 6×100
10×100 -> 10×70
Leg extension
2 x (10×70 -> 10×55)
Standing calf raises
10×300 -> 10×160 -> 10xBW
10×200 -> 10×100 -> 10xBW
15×100 -> 15xBW
Thursday, September 20, 2007
Shock Therapy
5 minutes Treadmill
Smith Behind-Neck press
10×105
8×125
6×135
6×145
Overhead DB press
2×10x50s
8×50s -> 8×30s
7×50s -> 7×30s
DB front raise
10×20s
8×20s -> 8×10s
6×20s -> 10×10s
Seated bent DB laterals
10×20s
8×20s -> 10×10s
10×15s -> 10×10s
Seated DB side lateral
12×15s
2 x (10×15s -> 10×10s)
15×10s
