TweetJune 4th
Seated calf press machine 130x17+12+10+8.5
Standing db press 40x15, 50x13, 60x4.5, 45x8,40x12
Bent over laterals elbows forward pinkies up 25x12, 25x8, 25x10
Banded side laterals band x9, band x 4+10x9, band x4+10x8
Bent over front raise pinky up 15x10, 15x10, 15x10
Shrugs 45x15, 90x14, 135x12, 180x9



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TweetJune 5th
Extensions/curls giant sets (walk from one to the other then take a sip Of my drink and start the next combo) 70x14x3
Front squats in smith 25x12, 35x11, 45x8(lower back feeling it unfortunately) 45x8
Stiff leg deads 45x10, 55x8, 65x6
Leg press 6x15, 7x12, 8x11



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TweetJune 6th
Some shoulder pain today. Feel some strain in the pec delt tie in
Decline barbell 25x15, 35x13, 45x10, 55x8, 25x10 slow + 5 fast
Pec deck standing with hands low for lower pecs 80x12, 80x12, 80x10
Flat machine press 45x12, 55x10, 65x10 failure
Db flyes 30x10, 30x9, 30x8
Incline rack presses to just above chin 25x12, 30x10, 35x8



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TweetJust as a reminder anything that is not a db is listed as weight per side of the bar. I feel it's easier to picture the plates when listed as just the weight per side.


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TweetI will say that yesterday I did not take any tne/dbol or cheque drops preworkout and I definitely felt a difference. I still had a great workout but I could tell some strength and drive was missing.


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TweetSorry about the shoulder pain. I see it is something we all live with when we lift. My Doc gave me script for 'Diclofenac Sodium Topical Gel 1%' for tendonitis and it works.

Thanks for your posts they really help me.

TweetJune 8th
Seated calf raise pyramid up and back down in one giant set 45x10+60x7+75x4+60x5+45x6
45x10+60x7+75x3+60x4+45x5
Banded pull-ups 11, 8, 7, 7
One arm perpendicular to tower pulldowns with d handle. 55x12, 60x10, 60x9
Standing rope straight arm pulldowns. 44x8, 44x8, 44x5
Seated cable row sitting on plates. 110x14, 121x11, 143x9, 143x8+3 rapid
Bench barbell rowes 25x9, 25x8, 25x8-barely, 25x8
Banded deads 45x8-hands gave out no straps, 70x8, 80x9, spent



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TweetJune 9th
Standing barbell curl barx15, 5x14, 10x 12, 15x10, 20x9, 25x7
45 degree seated incline curl 20x12, 22.5x9, 25x7
Rope hammers 30x15, 35x12, 40x11
Pressdown 35x15, 42.5x15, 42.5x13, 50x10
Reverse grip ezbar 30x13, 30x13, 30x12
Triceps extension machine 50x15, 65x15, 80x12



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TweetYesterday
Seated calf raise pyramid up and back down in one giant set 45x10+75x7+105x5+75x5+45x7
45x10+75x4+105x+3+75x4+45x5
Holy shit! I was walking funny after just those two sets. Hopefully this rep/weight scheme will equal new growth.
Bent over front db raise palms up 15x12, 20x9, 20x9, 15x?
Incline bench side laterals 10x11, 10x10, 10x8
Seated banded barbell presses bar x 14, 10s x10, 15x8, 20x6
Behind the neck no bands 10x23, 20x17, 30x10
Shrugs banded 45x10-no straps, 90x10, 115x9, 125x7
I had wanted to do some rear delts on the pec deck but every time I began to venture over it was occupied. I will have to add them into my back workout on Friday.





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TweetI do have a progress pic but my wifi signal and my cell signal is shot right now. I'll have to upload it later. Last night my weight was 208. We went to a water park Sunday and a kid asked his dad if I was a pro wrestler. It was kinda cool.


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TweetOut if necessity today I had to really retool my leg workout and it was a killer.
Calf press on selectorized leg press giant set like last two workouts this time toes in 140x12, 160x10, 180x5, 200x4, 180x3, 160x4, 140x6
140z13, 160x9, 180x4, 200x3, 180x3, 160x4, 140x5
Jefferson squats bar x12, 10s x12, 20 x12, 30x10
Lying leg curl. Hips rotated outward to force you to keep them pressed into the pad 30x9, 30x9, 30x7, 20x9.5
Extensions 90x12, 90x8.5, 90x7
80x8
Stiff leg deads with db 40x11, 45x8, 50x6
Vertical leg press using smith machine 45x 15, 90x12, 115x8-legs shaking the whole time



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Tweetdo you ever mix it up and go high rep/high volume or super low rep/high weight?

i like your split. not over training but getting good volume with the rep count

TweetI tend not to go much lower than 8 reps. When I go heavier I have trouble feeling it in the target muscle and since my focus is hyoertrophy I want to make sure I feel it in the muscle I'm working. If my reps do drop into the low range I will usually turn that set into a drop set to help finish the muscle.


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