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Bent over BB rows: 4x12
Tbar rows: 5x12: drop through all plates last set
hammer reverse grip rows: 4x12
hammer wide grip high rows: 4x12 drop through all plates last set
hammer close grip high rows: 4x12 drop through all plates last set
BB shrugs: 5x15 drop set last set
Precher curls: 4x12
cable curls: 5x15 drop through whole stack last set... super set with lower back extensions
I surprised my partner with the drop sets. He wasnt happy haha.
that is one of my favorite intensity techniques to use in training. it is always fun to surprise the training buddies with drops super sets and tri sets. i love it
Warmup
DB shoulder press: 4x10
hammer shoulder press: 4x12 triple drop set last set
side raises with cables: 4x15 drop set last set
rear delts raises with cables: 5x12
Arnold presses: work the rack 60lb. DB down to 10 lb. 3 sets
single arm tricep pushdowns: 5x15 drop through whole stack last set
ab work
Warmup
DB shoulder press: 4x10
hammer shoulder press: 4x12 triple drop set last set
side raises with cables: 4x15 drop set last set
rear delts raises with cables: 5x12
Arnold presses: work the rack 60lb. DB down to 10 lb. 3 sets
single arm tricep pushdowns: 5x15 drop through whole stack last set
ab work
Warmup
DB shoulder press: 4x10
hammer shoulder press: 4x12 triple drop set last set
side raises with cables: 4x15 drop set last set
rear delts raises with cables: 5x12
Arnold presses: work the rack 60lb. DB down to 10 lb. 3 sets
single arm tricep pushdowns: 5x15 drop through whole stack last set
ab work
Back at it, good job. How many work outs will you get in this week? What's your goal per week? Tell us what you are eating to fuel that giant body. ~Trixie~
Back at it, good job. How many work outs will you get in this week? What's your goal per week? Tell us what you are eating to fuel that giant body. ~Trixie~
I'm still going 5 times a week. This week would be 2 on, one off, three on, one off. The way I have my days off my change but I'm still going 5 times a week regardless and I've got used to everything so I got my eating back right, and feel good.
I'm cutting now. It's going well I'm down to just under 250lb. My wife was outta town for a week and said I looked leaner when she got back, I need to measure my bf tho.
I'm eating something like this now:
Meal 1: Egg whites, oats, and a small steak or some PB
Meal 2: Protein shake, oats( all that time allows)
Meal 3: fish or chicken and oats
Meal 4 fish or chicken and oats, banana
Train
Meal 5: Protein shake, oats, banana
Meal 6: Fish or shrimp and greens(Kale most the time)
Pre- bed 52g whey/80g casien
I drink at least 3 gal. of water a day bc I sweat so much working.
Squats: 5x20
Leg Press: 6x12
Hack Squats: 4x20
Leg extensions: 4x20 (drop through whole stack last set)
Leg curls: 4x20 (drop through whole stack last set)
seated calf raises: 4x20 ( keep trying to get through whole set but I keep getting cramps)
Guns if you read this my workout partner was telling me that leg presses are good for the lower quad near the knee? I need to bring that up some to match my upper quads more.
I'm going to try streching more to see if that well help the cramps I always get in my calfs. Their one of my weak points I need to get that problem straightened out so I can work them better.
i like your diet setup, just watch those bananas. they are packed with sugar and that drives the cal count way high on them bad boys. if you are using them for the potassium content swap them out for sweet potatoes with some blue berries or rasberries.
now for the leg work their are a few tricks to hammer out the vast medius part of the quad. everyone calls mine babies heads because they are so pronounced on me. if you are using the leg press to hit them go as low as possible on the platform as your knees will allow without pain. now when you come down the heal will stay together but your legs will come apart. it kinda looks like a frog at the bottom and they go back together at the top for the squeeze. you can do the exact same thing for hacks as well. stretch them out like you are thinking of to help open them up in between the sets to really open them up.
these are some really good movements to crush the crap out of them:
no not this year. i have been using some of his techniques and principles though and i plan on going on board with him for the offseason next year to see what i can learn
Ok. We were actually talking about what you were saying about hack squats that "look like a frog". I'm gonna see what I can do for it.
Arms today:
Rotator warmup with cables
Warmup
Close grip bench: 5x10
skull crushers: 4x15
dip machine: 4x till failure
tricep machine looks like backwards precher curl?: 5x15 drop set last 2 sets
tricep push downs: 6x20 drop through whole stack last set
Lat pulldowns: 4x12
BB shrugs: 4x15
concentration curls: 4x10
pinwheel curls: 5x20
preacher curls: 5x15
single arm cable curls: 6x20 drop through whole stack last set
Flat bench BB: 4x15? I lost count on reps. more than last week and more weight. Helps having a spotter
Incline hammer: 5x15 drop through all plates last set
decline hammer: 5x15 drop through all plates last set
machine flys: 5x20 drp set last set
dips: till failure only 1 set was worn out by then couldnt do any more
single arm tricep pushdowns: 5x20 drop through whole stack last set
Warmup
BB rows: 3 x12
Deads: 135x20 for 2 sets 225x20 315x15 405x10
Tbar rows: 4x12 last set drop set through all the plates
hammer rows: 4x10
high wide grip hammer rows: 4x10
high close grip hammer rows: 4x10
machine rows: 3x10 drop through whole stack last set
BB shrugs: 4x12 drop set each set except turn around and do them backwards in the drop set.
preacher curls: 4x20 drop set last set
My partner hurt his back on the deads so no spotter for squats this week which is what I need damn it.
DB SP: 4x10
hammer SP: 4x12
side rasies with cables: 4x15
rear delt raises with cables: 4x15 drop set last set
arnold presses: work the rack 60lb down to 20lb x 3 sets
single arm db extensions: 3x15
ab work
My shoulders got fatigued quick today it felt like but I'm still slightly stronger lately than before.
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