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Originally Posted by gusto77

Or are you saying weight towards the end of the bar makes the lift harder?

yeah man it makes the weight center kind of off when you add on that may 25s. you can usually add 3 25s on and that is plenty of clearance for a full rom and then add on the 45s.

TweetNo deviations from diet. Cheat meal every fri or sat. I'm probably taking in a little bit more calories carbs and protein than my sample diet shows. Throughout the day I tend to have about three or 4 tablespoons of natty peanut butter and a couple of glasses of milk keep me from going crazy. For anyone wondering why my shrug weights suck so bad, I tore my distal left bicep tendon about six years ago and my grip has never been the same since. Rather than relying on straps I just slowly trying to build my grip up, but it always lags behind my right hand.

Seated barbell press

225 x 4 <---- almost hit 5 today on this
205 x 8
185 x 11

Seated Arnold presses

85s x 10
90s x 7
90s x 7

Dumbbell side laterals (heavyish but good form)

40s x 12
45s x 10
50s x 6

Seated dumbbell side lateral (light, strict form, 1-2 sec hold at top)

20s x 16
20s x 13
20s x 12

Reverse pec deck (palms down grip)

160 x 15
160 x 15
190 x 12
220 x 8 with triple drop set

Dumbbell shrugs

115s x 12
120s x 10
130s x 7
90s x 12 with 2 sec contraction at top

Incline sit ups x 50

25 min light cardio

TweetWorkouts are looking solid bro

TweetIf you're wondering what the deal with my tricep workouts is I used to have nice strong tris but I guess years of heavy dips, presses, and crushers took their toll on my elbows. They've felt a lot better as of late but I'm still going rather conservative and reall letting them warms up before any significant weight goes on the bar. This is probably the best tri workout I've had in awhile. Even alternate exercises people have suggested in the past would cause significant pain.


Alternating dumbbell curls

65s x 5
55s x 9
50s x 11

Single arm dumbbell preachers

40 x 12
50 x 7
45 x 10

Alternating hammer curls

55s x 12
65s x 9
75s x 6 <--- bit of swing on these if I'm honest

Arnold style concentration curls

30 x 18
40 x 12
40 x 11

Dumbbell curls- ran the rack for one set from 55s down to 15s. No idea how many reps

Tricep pressdowns

100 x 15
120 x 15
140 x 15
160 x 15
180 x 11

Incline skull crushers

65 x 15
85 x 15
85 x 15
95 x 15

Machine dips

150 x 20
200 x 20
247.5 x 15
247.5 x 15

Incline sit ups x 55

20 min light cardio

Tweetsomething i used to do as a warmup when i was having crazy bad issues with my elbows was this:

vbar pressdowns ss light weight x30ss x40ss x50ss x60ss
cable ez bar curls x30 x40 x50 x60
i would do these back to back with a super light weight to get blood both in the muscle and warm the elbows up really well before moving into my working sets. something else i found that i was doing to really aggervate them was locking my elbows out on both pressing and pulling movements. i started focusing much more on not locking my joints out and it made a huge difference in my elbows and knees both. i catch myself doing it from time to time while warming up still and i pay for it each and every time i loose that focus

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Originally Posted by guns01

something i used to do as a warmup when i was having crazy bad issues with my elbows was this:

vbar pressdowns ss light weight x30ss x40ss x50ss x60ss
cable ez bar curls x30 x40 x50 x60
i would do these back to back with a super light weight to get blood both in the muscle and warm the elbows up really well before moving into my working sets. something else i found that i was doing to really aggervate them was locking my elbows out on both pressing and pulling movements. i started focusing much more on not locking my joints out and it made a huge difference in my elbows and knees both. i catch myself doing it from time to time while warming up still and i pay for it each and every time i loose that focus

Yeh bro I definitely had problems with that Way back when doing heavy dips and skull crushers. Buddies would give me shit about having short arms and make comments like no wonder you can do so much weight you only have to move the bar 2 inches. So I would let my ego get to me, get pissed off and go way down and all the way up, loving out. Going all the way down on those dips probably fucked up my shoulder bit too

Tweet'Locking'

TweetThese high rep leg workouts are humbling to say the least. By the time I got to leg curls I couldn't lift anything that resembled heavy. Making progress though. Thanks guns and good luck brother.

Foam roll work

3 x leg ext warm ups

Leg press (neutral to medium wife stance)

1 pps x 40
2 pps x 40
3 pps x 30
4 pps x 20
5 pps x 15
6 pps x 12
7 pps x 10
8 pps x 6

Hack squats (narrow to neutral stance with toes out)

1 pps x 25
2 pps x 20
3 pps x 18
4 pps x 11
5 pps x 4 <---- hit the f***in' wall! Lol

Seated leg curls

50 x 25
70 x 20
90 x 15
110 x 8
70 x 20

Hip add

90 x 25
110 x 20

Hip abd

100 x 25
120 x 22

Front squat

135 x 12
165 x 12
195 x 9 <----- started feeling a little pinch in my neck so I stopped

Hammer strength horizontal calf

1 pps x 40
2 pps x 30
3 pps x 25
4 pps x 20
5 pps x 15
5 pps x 15
5 pps x 12

Hanging straight leg raises x 22, 20

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Originally Posted by gusto77

If you're wondering what the deal with my tricep workouts is I used to have nice strong tris but I guess years of heavy dips, presses, and crushers took their toll on my elbows. They've felt a lot better as of late but I'm still going rather conservative and reall letting them warms up before any significant weight goes on the bar. This is probably the best tri workout I've had in awhile. Even alternate exercises people have suggested in the past would

Alternating dumbbell curls

65s x 5
55s x 9
50s x 11

Single arm dumbbell preachers

40 x 12
50 x 7
45 x 10

Alternating hammer curls

55s x 12
65s x 9
75s x 6 <--- bit of swing on these if I'm honest

Arnold style concentration curls

30 x 18
40 x 12
40 x 11

Dumbbell curls- ran the rack for one set from 55s down to 15s. No idea how many reps

Tricep pressdowns

100 x 15
120 x 15
140 x 15
160 x 15
180 x 11

Incline skull crushers

65 x 15
85 x 15
85 x 15
95 x 15

Machine dips

150 x 20
200 x 20
247.5 x 15
247.5 x 15

Incline sit ups x 55

20 min light cardio

Nice bro u have the dedication

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Originally Posted by MOUNTAIN-MAN

Nice bro u have the dedication

Thanks brother. It's got to where I love the gym more than skydiving and shooting. Only thing I love more is The Lord, my kids and my family. I'm a gym rat fo sho. I'll tell you what though cutting diets are where I lose it and it looks like you're dedicated there. It would take the motivation of a competition to truly get me dedicated to cutting.

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Originally Posted by gusto77

Thanks brother. It's got to where I love the gym more than skydiving and shooting. Only thing I love more is The Lord, my kids and my family. I'm a gym rat fo sho. I'll tell you what though cutting diets are where I lose it and it looks like you're dedicated there. It would take the motivation of a competition to truly get me dedicated to cutting.

Look to The Lord for help in cutting he keeps me going I love him also god bless

TweetSmart man and smart work out. Thanks I like it. Keep up the good work and stay injury free.
~Trixie~

TweetThe one thing I am trying to pass on to my son is that no one care how much you lift but everyone looks at how you look. I tell him I know you are strong son so am I but don't get hurt. Work out hard but don't tear yourself up because you are trying to prove to some guy you are stronger then him. Good looking work-out and your avatar looks great you have many years ahead of you.

Originally Posted by gusto77

These high rep leg workouts are humbling to say the least. By the time I got to leg curls I couldn't lift anything that resembled heavy. Making progress though. Thanks guns and good luck brother.

Foam roll work

3 x leg ext warm ups

Leg press (neutral to medium wife stance)

1 pps x 40
2 pps x 40
3 pps x 30
4 pps x 20
5 pps x 15
6 pps x 12
7 pps x 10
8 pps x 6

Hack squats (narrow to neutral stance with toes out)

1 pps x 25
2 pps x 20
3 pps x 18
4 pps x 11
5 pps x 4 <---- hit the f***in' wall! Lol

Seated leg curls

50 x 25
70 x 20
90 x 15
110 x 8
70 x 20

Hip add

90 x 25
110 x 20

Hip abd

100 x 25
120 x 22

Front squat

135 x 12
165 x 12
195 x 9 <----- started feeling a little pinch in my neck so I stopped

Hammer strength horizontal calf

1 pps x 40
2 pps x 30
3 pps x 25
4 pps x 20
5 pps x 15
5 pps x 15
5 pps x 12

Hanging straight leg raises x 22, 20