TweetFriday: arms

Rotator warmup with db
warmup

tricep db extensions: 4x10
tricep pressdowns: 4x12
close grip bench: 4x10, then a pyramid set drop set down 3 times and back up and back down
preacher curls db: 5x12
hammer strength curl machine: 4x10
cable curls: 5x15 ( triple drop set last set)

I tried doing super curls in the cables first but every time I try them it doesnt feel like its doing much for me so I just did regular cable curls again. I look visibly a tiny bit leaner I think in the mornings but I'm a few pounds heavier than last week.

TweetSaturday: legs and weak points

Warmup

Squat machine: 4x10
leg extensions: 4x10 (drop set last set)
Romanian Deads: 4x12
lying leg curls: 4x12 ( drop set through stack last set)
Standing calf raises: 6,10,12,20,15
decline hammer bench: 4x12
decline cable flys: 5x15 ( double drop set last set)
ab work super set with heavy bag for 3 sets
pull ups: just tried a few to see if I could do them, I repped out 4 for 3 sets thats first time I've been able to do pullups since gettting hurt.


I'm actually starting to get my calves to grow a little. Because of the nerve damage in my left hand I have a hard time getting a good enough contraction on the left pec on chest days that side is a little soft compared to the right side on the lower part of the pec. So I'm trying to work it a little more and concentrate on the left side more on these days to bring it up to par. Over all I'm makeing huge gains right now, my wife just got home a min. ago and said I look different then last week.

TweetSunday will be rest day

TweetMonday: Chest

Rotator warmup with cables
Warmup

Hammer flat bench: 4x10
Incline BB bench: 5x10
Incline cable flys: 5x15 ( drop set last set)
decline hammer: 5x12
dip machine: 6x12 (triple drop set last set)
Decline cable flys: 5x15 ( double drop set last set)
tricep extension machine: 5x15 (drop set last set)
seated calf raises: 6x12
abwork

Tweet

Originally Posted by animal87

Monday: Chest

Rotator warmup with cables
Warmup

Hammer flat bench: 4x10
Incline BB bench: 5x10
Incline cable flys: 5x15 ( drop set last set)
decline hammer: 5x12
dip machine: 6x12 (triple drop set last set)
Decline cable flys: 5x15 ( double drop set last set)
tricep extension machine: 5x15 (drop set last set)
seated calf raises: 6x12
abwork

Nice one brother

TweetTuesday: back/bis

Warmup

Bent over BB rows: 5x6 (heavy)
tbar rows wide grip: 5x8 ( triple drop set last set)
one arm hammer rows: 5x10
cable rows: 4x12 (triple drop set last set)
lat pulldowns: 5x12 (squeeze and hold 3 sec.)
one arm high rows: 5x15 ( drop set last set)
360 smith machine curls: 10,8,6,12,15 and drop set for 5 (not sure what this machine is called its like a smith that moves in all directions not just vertical)
cable curls: 4x12

TweetKeep ur beast mode rolling brother

TweetWensday: Delt destruction day

Rotator warm up with cables
Warmup

BB shrugs: 5x10 (double drop set last set)
seated DB Sh. press: 12,10,6(120) (only 5 with left arm),6(110),8 (100)(double drop set last set) (Most weight I remember doing before or since injury)
side raise machine: 6x12 (drop through all weights last set)
rear delt machine: 6x12(drop trough all weights last set)
tricep extension machine: 4x10 (double drop set last set)
single arm cable press downs: 4x20
ab work
upright rows on smith machine super set with behind the back shrugs: 4x20

Tweetlooking good animal keep at it bro.. this is inspiring cuz i have been out of the game and gym scene for a while now and reading this now is getting me pumped to get back at it again finally... thanks brotha

Tweet

Originally Posted by animal87

Wensday: Delt destruction day

Rotator warm up with cables
Warmup

BB shrugs: 5x10 (double drop set last set)
seated DB Sh. press: 12,10,6(120) (only 5 with left arm),6(110),8 (100)(double drop set last set) (Most weight I remember doing before or since injury)
side raise machine: 6x12 (drop through all weights last set)
rear delt machine: 6x12(drop trough all weights last set)
tricep extension machine: 4x10 (double drop set last set)
single arm cable press downs: 4x20
ab work
upright rows on smith machine super set with behind the back shrugs: 4x20

You sure did destroy those shoulders that should feel nice tomorrow bro motivating workout

Tweet

Originally Posted by animal87

Wensday: Delt destruction day

Rotator warm up with cables
Warmup

BB shrugs: 5x10 (double drop set last set)
seated DB Sh. press: 12,10,6(120) (only 5 with left arm),6(110),8 (100)(double drop set last set) (Most weight I remember doing before or since injury)
side raise machine: 6x12 (drop through all weights last set)
rear delt machine: 6x12(drop trough all weights last set)
tricep extension machine: 4x10 (double drop set last set)
single arm cable press downs: 4x20
ab work
upright rows on smith machine super set with behind the back shrugs: 4x20

Damn bro! 120s! I thought I was beast mode with 110s. That's some hellacious volume you got going on too bro.

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Originally Posted by gusto77

Damn bro! 120s! I thought I was beast mode with 110s. That's some hellacious volume you got going on too bro.

I'm trying bro. I had to start eating more, I tried to cut too many calories for how I been working out, tren kicking in now too. I can do more with db these days than with a bar, flat bench or militarys mess with my shoulder.

TweetLook at what you are accomplishing! I am so excited for you. Your body is still repairing itself, can't wait to see all your progress in a few months. Always nice to have your wife happy too. Big bonus.
~Trixie~