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Originally Posted by Trixie

OK, you crack me up when you say 'Arm workout' then the first lift is on the leg press. There must be a reason, I want to hear it.

I'm sorry I didn't realize I hadn't mentioned it before. Since my calves are my weak point I pick one exercise everyday for calves and do it first. Each set is only separated by 20 seconds. I had tried it previously with legs and liked the outcome so I figured I'd do calves now.


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TweetYesterday's shoulder workout;
Kneeling rack presses to the front barx14, 10x14, 20x14, 30x10, 30x8
Kneeling cable Rear delt body parallel to weight stack with working arm farthest from tower 20x12, 25x11, 25x10
Sides incline bench 15x12, single arm 15x12+15x8r, 15x8, 15x9
Front raise on incline 15x10, 15x8, 10x8
Shrugs 45x14, 90x14, 135x9, 135x9



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TweetYesterday's leg workout
Extension/curls superset. 70x15, 80x15+12, 90x11+80x10, 90x9 then someone jumped on the fucking leg curl.
Front squats. Barx15, 10x13, 20x11, 30x12
Stiff leg deads 25x10 slow reps push hips forward to flex gluteus at the top, 35x10, 45x8-should have strapped in because forearms gave out first.
100 rep leg press 5 different foot positions for 29 reps each with no break 45lbs
Feet together and high, wide and high, wide and low, close and low and then traditional shoulder width mid platform.


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TweetToday was chest
Seated calf drop set 80x11, 70x8, 55x7, 45x8
Rack flat bench, stops set so arms are at 90 degrees at lowest point, pause on rack 45x14, 55x11, 65x7(some pain in order delt tie in right side), 55x8(pain kicks in reps 7 and 8)
Plate loaded incline 45x15, 55x12, 65x10, 75x8
Around the world flyes 10x8, 10x6, 10x5
Pec deck seat at the lowest setting and hands in frame above handles to target upper chest 80x8, 80x8, 80x7


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TweetI also have some pain coming from my rear delt down my tricep. I believe it's a pinched nerve. I'm stubborn so I probably won't do shit about it.


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Originally Posted by chemicallyengineered

I also have some pain coming from my rear delt down my tricep. I believe it's a pinched nerve. I'm stubborn so I probably won't do shit about it.


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No fun to be in pain. Guns01 suggested Graston therapy at a chiropractor for me, it was cheap and made a world of difference.

How is your progress? are you hitting your goals?
Thanks for your posts.

TweetOk folks here comes my backlog of workouts;
May 4th
Seated leg press machine calf raise toes out drop set 160x23, 120x13, 80x18
Bent over barbell row underhand grip back parallel to the floor(no 45 degree shit) 25x15, 45x15, 70x11, 80x6, 70x6
Overhand bar rowes on an incline bench(30 degrees) 25x11, 35x11, 45x8.5, 45x9
Behind the neck pull downs kai style(legs behind you instead of under the rollers, no using hip flexors to assist, all back) 110x15, 121x12, 126x11, 131x11(rest pause at 7 and 9)
Pretty wiped out for some reason so I'm doing good mornings instead of deads
Good mornings slow up and down 25x10, 35x10, 45x8




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TweetMay 9th
Seated incline db curls 15x13, 20x12, 25x11, 30x 9
Single arm preacher 22.5x13, 25x11, 27.5x1
Kneeling front double bicep cables. 20x13, 20x10, 20x9
Seated incline pressdowns. 30x15, 42.5x15, 57.5x12, 62.5x13
Over head ez bar extensions. 10x16, 15x13, 17.5x13
Dip machine 110x16, 120x13, 130x 11



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TweetMay 10th
Increasing sets of standing db presses 10x10+20x10+30x10+40x8,
10,20,30,40x4
10,20,30x6
Incline bench rear laterals thumbs in towards the body 20x12, 20x12.5, 20x10.5
Seated side laterals with 5 second holds 10x8?, 10x7, 10x6
Bent over front raise 10x13, 10x13, 10x16


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TweetSeated calves giant set toes in, toes out, straight. 100x10+10+6, reverse order 10+7+5, in+out+straight 10+7+4
Decline crunches 20,15, 12
Reverse wrist curls db 10x14,14,14
Wrist curls db 15x13, 12,8



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TweetMay 21st
Behind the neck w press on smith. 25x14, 35x14, 45x9, 45x9
Duvall db press 40x9, 40x9, 40x8
Head on bench rear delt 20x13, 20x8+2 partials, 20x7+1
Seated incline side laterals 15x13, 15x10.5, 15x9.5
Flex seated front raise 12.5x10, 12.5x10, 12x8
Shrugs smith 45x25, 90x15, 135x12, 180x6
Seated cable shrug back 120x12, 120x9, 120x9
Shrug downs 120x13, 120x12, 120x12


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TweetSeated calf raise 90x10, 90x7, 90x5, 45x8
Bench squat feet close 25x15, 45x15, 70x12, 95x10, 145x3-couldn't stabilize.
Stiff leg deads 45x10, 45x7, 45x6
Extensions 90x9.5, 90x9, 90x9.5
Glute extensions 30x


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TweetMay 23rd
Leg press machine calf raise 180x18, 12, 10, 10
Plate loses incline bench machine with bands 50x14, 60x11, 65x7, 60x7
Flat bench guillotines hands all the way out 25x11, X11, x10, x9
Incline two db pullover 25x10, x8, x7
Pec deck one arm at a time. 40x9, x9



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