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Had a lot to get done at work today so kind of a quick one and skipped cardio. Those HS one arms are done sitting perpendicular to the seat and pulling down top lateral to bottom medial. First time trying them and I loved em. Really good feel and contraction.
Had a lot to get done at work today so kind of a quick one and skipped cardio. Those HS one arms are done sitting perpendicular to the seat and pulling down top lateral to bottom medial. First time trying them and I loved em. Really good feel and contraction.
Wide grip pull downs
220 x 10
250 x 5
220 x 9
205 x 10
205 x 8
TBar rows
100 x 20
150 x 16
150 x 16
150 x 14
HS one arm side pull down
1 pps + 25s x 15
2 pps x 13
2 pps x 13
2 pps x 12
Wide parallel grip cable rows
130 x 15
145 x 12
160 x 10
175 x 9
Hyperextensions
25
25
HEY! your working with 'Stupid and Idiot here' please tell us the body part you are working before you lay it out. No clue what a 1pps or a 2pps is. I'm just a chick need more explanation. Sure the wo was great cause I know you go 100%. Keep it up. luv ya. ~Trixie~
HEY! your working with 'Stupid and Idiot here' please tell us the body part you are working before you lay it out. No clue what a 1pps or a 2pps is. I'm just a chick need more explanation. Sure the wo was great cause I know you go 100%. Keep it up. luv ya. ~Trixie~
Pre- exhaust (first three exercises tri-sets done very fast)
Bent dumbbell laterals/ Side dumbbell laterals/ Front dumbbell raises
20s x 15/ 12/ 10
20s x 15/ 12/ 10
20s x 15/ 12/ 9
Hammer strength presses
1 pps x 20
2 pps x 20
3 pps x 8
2 pps + 25s x 10
2 pps x 16
Heavy dumbbell side laterals
40s x 13
45s x 10
50s x 9
50s x 8
Reverse pec deck
160 x 20
190 x 18
220 x 11
205 x 13
Dumbbell shrugs
120s x 10
120s x 10
120s x 10
Smith machine upright rows (meant to do these sooner in the workout but everyone was in love with the smith machine today. SM uprights are the only ones that don't pinch my shoulder. Even with these I tread lightly, slow and smooth)
Had to get on the road this morning at 5 am and will be out of town all day for work. Off today, will hit legs tomorrow as scheduled and then hit arms on Saturday.
Okay first off I know I said I was going to hit legs today but I lied. I didn't want to put my arm workout on Saturday so close to my chest workout on Monday. I think it ended up being a good decision anyway as I had a horrible attack of heartburn in the gym today and I think a brutal leg workout and heartburn thrown together probably would've made me puke.
Second, I'm really sad to say but I discontinued my proviron use. I started getting really bad urinary frequency at night about a week ago. I ignored it and try to deny it but after a while I just had to come to the conclusion that I was experiencing prostate side effects. I was getting up to piss five and six times a night, was not getting good rest and was not happy. So I stopped two days ago, last night wasn't as bad, I upped my saw palmetto use, started taking daily Cialis again, and we'll see how tonight goes. Really really sucks, I'm a big proviron fan, it looks like DHT's are another thing I have to cross off the list from now on. Guess I'll never know what masteron is like
Other than that killer arm workout today, got a crazy pump on. My right arm is getting strong as hell and I could've easily done at least three or four more reps on those heavy dumbbell curls but my left arm lags way behind since I tore my left bicep tendon back in 2008.
Arms
Standing Alternate dumbbell curls for the girls
65s x 6
65s x 6
55s x 10
55s x 9
50s x 10 ----> run the rack down to 10s
One arm dumbbell preachers (slow and controlled, insane pump after these)
30s x 15
40s x 11
50s x 5 + 1 forced
35s x 12
35s x 11 + 1 forced
Seated hammer curls (simultaneous)
40s x 20
50s x 13
50s x 13
40s x 18 (better squeeze and hold with 40s so I dropped back down)
40s x 16
Dumbbell "grip 21s" (don't know what else to call these, there like 21s except instead of progressing from partial reps to complete reps you alternate grips, starting out wide hands supinated as far as they can go, then neutral grip, then close grip. I also don't just do 21 reps I go to real nice burn on each grip)
20s x 12/ 12 / 10
Cable Press downs (4 warm up sets done prior to first working)
160 x 20
180 x 20
200 x 12
200 x 11
200 x 11
Machine dips
247.5 x 22
247.5 x 20
247.5 x 16
Incline skull crushers
65 x 20
85 x 18
105 x 12
105 x 10 (this weight felt a little rough on the elbows)
Okay first off I know I said I was going to hit legs today but I lied. I didn't want to put my arm workout on Saturday so close to my chest workout on Monday. I think it ended up being a good decision anyway as I had a horrible attack of heartburn in the gym today and I think a brutal leg workout and heartburn thrown together probably would've made me puke.
Second, I'm really sad to say but I discontinued my proviron use. I started getting really bad urinary frequency at night about a week ago. I ignored it and try to deny it but after a while I just had to come to the conclusion that I was experiencing prostate side effects. I was getting up to piss five and six times a night, was not getting good rest and was not happy. So I stopped two days ago, last night wasn't as bad, I upped my saw palmetto use, started taking daily Cialis again, and we'll see how tonight goes. Really really sucks, I'm a big proviron fan, it looks like DHT's are another thing I have to cross off the list from now on. Guess I'll never know what masteron is like
Other than that killer arm workout today, got a crazy pump on. My right arm is getting strong as hell and I could've easily done at least three or four more reps on those heavy dumbbell curls but my left arm lags way behind since I tore my left bicep tendon back in 2008.
Arms
Standing Alternate dumbbell curls for the girls
65s x 6
65s x 6
55s x 10
55s x 9
50s x 10 ----> run the rack down to 10s
One arm dumbbell preachers (slow and controlled, insane pump after these)
30s x 15
40s x 11
50s x 5 + 1 forced
35s x 12
35s x 11 + 1 forced
Seated hammer curls (simultaneous)
40s x 20
50s x 13
50s x 13
40s x 18 (better squeeze and hold with 40s so I dropped back down)
40s x 16
Dumbbell "grip 21s" (don't know what else to call these, there like 21s except instead of progressing from partial reps to complete reps you alternate grips, starting out wide hands supinated as far as they can go, then neutral grip, then close grip. I also don't just do 21 reps I go to real nice burn on each grip)
20s x 12/ 12 / 10
Cable Press downs (4 warm up sets done prior to first working)
160 x 20
180 x 20
200 x 12
200 x 11
200 x 11
Machine dips
247.5 x 22
247.5 x 20
247.5 x 16
Incline skull crushers
65 x 20
85 x 18
105 x 12
105 x 10 (this weight felt a little rough on the elbows)
now the only question i would have is are you getting up to piss more because you are drinking more fluids? not saying it isnt prostate sides but i tend to drink way more water when i use provi myself and that thought crossed my mind
now the only question i would have is are you getting up to piss more because you are drinking more fluids? not saying it isnt prostate sides but i tend to drink way more water when i use provi myself and that thought crossed my mind
No same bro. 1 1/2- 2 gallons a day and I try to cut off my water intake around 8- 830. I'm of course not positive that's what it is.... This didn't happen last time bu t what I do know is waking up 6 times a night SUCKS! Any advice or insight appreciated.
Saturday morning garage workout. Not very dynamic I know but my legs were pretty toasty at the end so I'm good with it. Kept the squats conservative since no safety bars or spotter. Will hit calves Monday.
Leg ext warm up
35 x 60
45 x 60
55 x 60
Squat
135 x 15
185 x 15
225 x 12
275 x 10
315 x 8
315 x 7
Leg ext
70 x 30
95 x 20
120 x 15
140 x 11
140 x 10
Leg curl <---- these along with leg ext were done on an Olympic bench leg extension and leg curl adapter with plates. Don't know why but 70 pounds felt really heavy at this point so I just stuck with it
Dont know of they turned up the heat in the gym or my workout was just that intense but damn was I drenched and smoked after that one. With the exception of the first set of bench it was a great workout. If I can get my flat bench rep range back up to 8- 10 at 315 lbs I'll be about back to where I was after my 1st and 2nd cycles back in my twenties.
Bench press
315 x 4 (i tapped and briefly trapped the bar under the lower rack bars on the first rep. I was laying too high on the bench. Pissed me off. Probably stole 2 reps from me)
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