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LEG DAY
WEEK 9, DAY 2: LEG DAY
^^^ Definitely feeling the pain today, pic. is worth posting again!
HACK SQUATS
90 x 10
180 x 8
270 x 8
360 x 5
410 x 2
360 x 4, 4, 4, 4
VOLUME = 10,540 (14,360 WEEK VII; 20,160 WEEK VIII)
DID HAMMER CURLS SUPERSET WITH IT, 40LBS 8-10 REPS
SMITH LUNGES
70 x 10
80 x 10, 10
90 x 10
100 x 10
DID EZ REV CURLS SUPERSET, 60LBS, 10-12 REPS
COMPOSITE LEG PRESS
170 x 50, 50, 25, 25
VOLUME = 25,500 (22,000 WEEK 6; 22,400 WEEK VII; 25,500 WEEK VIII)
DID DB REV WRIST CURLS SUPERSET WITH IT, 20LBS 8-10 REPS
RDL
135 x 8
225 x 8
295 x 8
CARDIO
Walked to and from the gym. Feels like a sauna out there today! I HATE hot weather, I'm ready for Fall ...
WORKOUT THOUGHTS
>> Dudes (and ladies?), I'm hurtin'
feelsgoodman.jpg
wait wut?
CHEST DAY
WEEK 9, DAY 1: CHEST
BB PRESS
140 x 20
210 x 8
Working Sets
250 x 5
270 x 3
280 x 2, 2, 2, 2
VOLUME = 4300
DECIDED TO SWITCH THINGS UP AND GO WITH BB PRESS FIRST, THEN INCLINE DB PRESS
TRIPLED WITH DECLINE MASON TWISTS AND TIBIALIS RAISE
INCLINE DB BENCH
60 x 10
70 x 12, 12, 12, 12
VOLUME = 3960
TRIPLED WITH SIDE BENDS AND SEATED CALF RAISES
LOW CABLE FLY
30 x 15
40 x 15, 15
TRIPLED WITH 45 secs PLANKS AND V-BAR PRESSDOWN, 50LBS FOR 25-30 REPS
CARDIO
WALKED TO AND FROM THE GYM
WORKOUT THOUGHTS
>> Great day today, really felt it in my chest. For those DB Inclines, I didn't go all the way up and touch the DBs most reps but stopped where I felt the tension leave my chest
>> Those ab and calf sets I've always done, I just never put them in but figured I had better give you the full version as some may be interested in addition to the regular routine ...
BACK AND BICEPS
WEEK 8, DAY 5: BACK // BICEP DAY
DEADLIFTS // REV. GRIP PULL-UPS
230 // BW x 8//5
320 // BW x 8//5
320 // BW x 8//5
320 // BW x 8//5
T-BAR PLATE LOADED ROW // WIDE BB CURL
180 // 100 x 10//5
180 // 100 x 10//5
180 // 100 x 10//4
180 // 100 x 10//4
WIDE PULLDOWNS // DB INCLINE CURLS
80 // 25 x 15//6
90 // 25 x 15//8
100 // 25 x 15//8
STR8 LAT PULLDOWNS // STR8 REV CURL
50ea x 12ea
60//50 x 12ea
60//50 x 12//10
60//50 x 10ea
CARDIO
NONE
Going to see Star Trek II tonight with some friends
WORKOUT THOUGHTS
>> Felt that whole workout in my arms
LEGZZZ
WEEK 8, DAY 2: LEG DAY
HACK SQUATS
90 x 20,15
180 x 12, 15
270 x 12, 12
360 x 6, 5 (PR Reps!)
270 x 8
180 x 15
VOLUME = 20,160 (14,360 WEEK VII)
BB WALKING LUNGES
50 x 40 steps
50 x 20 steps
50 x 40 steps
50 x 20 steps
COMPOSITE LEG PRESS
170 x 50, 50 (PRs!)
VOLUME = 25,500 (22,000 WEEK 6; 22,400 WEEK VII)
RDL
50 x 15
100 x 15
140 x 15
CARDIO
NONE - getting back on the wagon tomorrow for up to 50mins
WORKOUT THOUGHTS
>> Was hurtin'!!
ARM DAY!!
WEEK 7, DAY 4: ARMz
V-BAR PUSHDOWN
DONE ON DOUBLE PULLEY
110 x 20
130 x 15, 15
140 x 15, 15
150 x 15
WIDE GRIP BB CURL
100 x 8, 10 (PR Reps!), 7, 5
VOLUME = (2240 WEEK 2, 2620 WEEK 4)
STR8 SHORT-BAR FLOOR SKULLS
110 x 8, 8, 8, 7 (PRs!)
VOLUME = 3410 (3300 WEEK 6)
EZ PREACHER CURL
80 x 10, 8, 8
VOLUME = 2080
SEATED 1-ARM OH EXTENSION
20 x 10
25 x 12
30 x 5 RP 2
STR8 BAR REVERSE CURL
70 x 8, 8, 10 (PRs!)
VOLUME = 1820
CARDIO
Walked to and from the gym, walked the dogs - just shy of 1.75 miles total
WORKOUT THOUGHTS
>> Arms are actually hurting today! Great workout
