Hy-Maints 2014 Log

[gusto77]

Re: Hy-Maints 2014 Log

Thank you- not nearly as impressive as yours though

Well I'm a 216 pound dude so... Not nearly as pretty as you though

[Hy-Maint]

Re: Hy-Maints 2014 Log

I agree she is a true iron sister

thanks man. I appreciate all the encouragement you always give

[Hy-Maint]

Re: Hy-Maints 2014 Log

Awesome bench weights/ numbers!

Thank you- not nearly as impressive as yours though

[MOUNTAIN-MAN]

Re: Hy-Maints 2014 Log

I agree she is a true iron sister

[gusto77]

Re: Hy-Maints 2014 Log

8/12 chest

bench- fat bar: 100x8, 120x4, 120x4, 120x4, 120x3, 100x7
db flys: 25x15, 30x15, 35x15, 40x12
pec deck (rehab): 30x15, 40x15 4 sets
incline machine: 50x12 4 sets
cardio

strength was def up last night. shoulder is much better, but a little painful on pec deck even w the light weight. chest looks good but i need an exercise to bring some mass into my upper chest- its still a little flat looking. Problem is anything at that angle hurts my shoulder. maybe i will try working with limited rom...not sure that will get me the look i'm after. tonight is back.

Awesome bench weights/ numbers!

[Hy-Maint]

Re: Hy-Maints 2014 Log

8/12 chest

bench- fat bar: 100x8, 120x4, 120x4, 120x4, 120x3, 100x7
db flys: 25x15, 30x15, 35x15, 40x12
pec deck (rehab): 30x15, 40x15 4 sets
incline machine: 50x12 4 sets
cardio

strength was def up last night. shoulder is much better, but a little painful on pec deck even w the light weight. chest looks good but i need an exercise to bring some mass into my upper chest- its still a little flat looking. Problem is anything at that angle hurts my shoulder. maybe i will try working with limited rom...not sure that will get me the look i'm after. tonight is back.

[Hy-Maint]

Re: Hy-Maints 2014 Log

8/10 deads/ squats

squats: 135x10, 155x5, 185x5, 185x5, 195x4
conv deads: 225x5, 245x5, 225x5, 245x5, 225x5
shrugs: 180x20, 200x20 3 sets

hard workout. It was 85 degrees in the gym. its difficult to train on those heavy lifts when its that hot- at least for me. i wasn't concentrating well and actually rolled forward on my last squat- that's when I knew it was time to stop doing those! today i am off from the gym. i need it. it took everything i had to go in yesterday

[MOUNTAIN-MAN]

Re: Hy-Maints 2014 Log

8/9 shoulders

db mil press: 25x15, 30x10, 35x8, 35x10
db lat raise: 20x10 4 sets
db fr raise: 20x9, 20x8, 20x10 2 sets
db bent fly: 35x15 4 sets (all of the above were done in giant sets 4 x)
upright row: 85x10, 95x8, 95x8, 95x5 ss w/
wide grip bent rows: 95x10 4 sets
rear delt cable kick back?: 25x20,30x15,25x15,25x20
cable lat flys: 15x10 3 sets front/back
no cardio

awesome shoulders! I downed aspirin and my preworkout and felt very good when I hit the gym. shoulder didn't hurt so my goal was heavy as I could for my db work. anything over 10 reps I would up the weight- except rear delts, they do better heavy and high reps. after that i worked heavy on my rows and then finished with some light cable work. I tried to use the smith and had some pain so I stopped immediately.

today is deadlifting and squats. not sure what I want to concentrate on first. guess I will know when i get there.

Nice workout smart thing stopping when u felt pain looks like ur killing it girl

[Hy-Maint]

Re: Hy-Maints 2014 Log

8/9 shoulders

db mil press: 25x15, 30x10, 35x8, 35x10
db lat raise: 20x10 4 sets
db fr raise: 20x9, 20x8, 20x10 2 sets
db bent fly: 35x15 4 sets (all of the above were done in giant sets 4 x)
upright row: 85x10, 95x8, 95x8, 95x5 ss w/
wide grip bent rows: 95x10 4 sets
rear delt cable kick back?: 25x20,30x15,25x15,25x20
cable lat flys: 15x10 3 sets front/back
no cardio

awesome shoulders! I downed aspirin and my preworkout and felt very good when I hit the gym. shoulder didn't hurt so my goal was heavy as I could for my db work. anything over 10 reps I would up the weight- except rear delts, they do better heavy and high reps. after that i worked heavy on my rows and then finished with some light cable work. I tried to use the smith and had some pain so I stopped immediately.

today is deadlifting and squats. not sure what I want to concentrate on first. guess I will know when i get there.

[Hy-Maint]

Re: Hy-Maints 2014 Log

I don't know if it works the same for women, but my abs get thick easy as in build muscle quick it makes them stick out farther. So I don't hit them very hard on their own just high reps. I used to think that if I worked them to the max like the rest of my body it would make them look cut but it just made them bulkier like I had a gut. You still need them strong to support your torso on your squats and deads but dont kill your abs like I did. I used to do crunches with a 120lb dumbbell on my chest.

I think that's exactly it! I grab a plate and do a bazillion crunches...there's no pump just a gut. I haven't done it all week and my stomach is flat again. I don't have abs to begin with so it makes sense that any mass I put on them would only make them look bulkier.

[animal87]

Re: Hy-Maints 2014 Log

I don't know if it works the same for women, but my abs get thick easy as in build muscle quick it makes them stick out farther. So I don't hit them very hard on their own just high reps. I used to think that if I worked them to the max like the rest of my body it would make them look cut but it just made them bulkier like I had a gut. You still need them strong to support your torso on your squats and deads but dont kill your abs like I did. I used to do crunches with a 120lb dumbbell on my chest.

[MOUNTAIN-MAN]

Re: Hy-Maints 2014 Log

Pump in the ab muscles just like ur arms or back when they pump it's a good thing hm

[Hy-Maint]

Re: Hy-Maints 2014 Log

8/8 tris/bis

seated curls: 25x10 4 sets
seated dips: 195x20, 225x20, 240x12 2 sets
hammers: 30/25x5/5 4 sets
vbar: 95x25, 125x12, 135x10, 145x10
cable curls: 65x20, 85x12, 95x10 2 sets
1 arm cable tris: 25x20, 35x20 2 sets, 25x20
conc curls: 20x10 2 sets, 25x8 2 sets
cardio

good workout. no pumps. I noticed something weird about abs...when i work them i look like I have a gut. when I stop working them my stomach goes flat again. wtf is that all about??? today i shoulders, but first I gotta go into the office. another weekend, another project. the OT is killing me right now. I know the stress is killing my training and diet too.

[Hy-Maint]

Re: Hy-Maints 2014 Log

8/7: legs

seated press: 90x40, 180x40 4 sets
calves: 360x50 3 sets, 410x35
bw lunges: 50 4 sets ss w/
rdl's: 115x10 4 sets
prone hammies: 30x20 3 sets, 40x10
no cardio

it was like 110 out yesterday and 110 in the gym. never a good workout when its that hot. its just as hot today, but at least it's tri/bi night. saturday will be shoulders and sunday i plan on squatting and dl'ing.

[MOUNTAIN-MAN]

Re: Hy-Maints 2014 Log

8/6 back

low row: 120x15, 140x12, 160x10, 170x9
shrugs: 180x20 4 sets ss w
rack pulls: 135x10, 225x5, 275x5 3 sets
wide grip pull downs: 135x10, 145x7, 145x8, 145x7
row machine: 90x10 3 sets
cardio

MM was right- last nights workout was much better. used straps but kept my weights in check, and because of that I had no lat issues and no pec issues. tonight is legs....yuck. i only say that bc i know i'm gonna be working my ass off

Very nice workout I'm glad it was a better day for ya