Some recent workouts

[chemicallyengineered]

It's been a while but here's some training logs;
Lateral Machine but rears 30x12, X11, x9, x8
Seated side laterals with just bands and thumbs facing up 13, 10, 8,6.5
Side laterals banded 8.5, 8, 8+8with 10lb db
Kneeling behind the neck 25x12, 35x10, 35x11, 35x10
Behind the back shrugs 45x25, 90x15, 135x10, 145x9
Incline bench cable shrugs 32.5x12, 37.5x10, 42.5x7
Shrug downs 120x14,125x,11, 125x20x10



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[chemicallyengineered]

Re: Some recent workouts

Seated calf 70x18, x13, X11, x9, 45x12
Meadows rows 25x25, 50x12, 60x10, 60x10
Parallel grip seated cable rows 110x14, 121x11, 126x10, 126x11
Reverse grip pull down wide bar 110x12, 115x11, 115x9, 115x9
Behind the neck pull down kai style -121x12, 121x11, 121x11, 121x12
Dead shrugs (at the top of every dead you do 3 shrugs)45x7, 90x8, 135x4, 90x6
Shrug downs - vbar- 121x20, 143x19, 165x14
Shrug backs wide bar 121x12, 121x10, 121x10


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[chemicallyengineered]

Re: Some recent workouts

Banded assisted pull ups. 12, 10, 8, 7
Antione v handle( stand at lay pull down in a track stance with one foot on the seat) 55x12, 60x10, 65x10, 70x10
Cobras 50x15, 57.5x12, 57.5x13
Seated cable rows with underhand grip 120x12, 120x10, 120x10, 120x10- rest pauses for 8,9,10 on last set
Dead rows 45 x10, 45x8, 45x7, 45x7
Shrugs 45x 15, 90x12, 135x8. Back, legs and grip giving out



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[chemicallyengineered]

Re: Some recent workouts

Dead rows is one row after the completion of every dead lift.


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[chemicallyengineered]

Re: Some recent workouts

Incline bench rear laterals thumbs in. 15x14, 20x13, 25x10, 25x9.5
Ez curl bar front raise underhand grip 20x13, 30x12, 30x10, 30x10
Seated laterals 15x13, 15x 11, 15x9, 10x11. Arthritis in right shoulder always kills me on these.
Smith press behind the neck - 10x13, 15x12, 20x12, 25x8
Tricep rope pressdown 30x15, 40x12, 50x10, 50x8
Dip machine press downs -55x12, 60x13, 65x10, 60x9
Floor press 25x15, 35x12, 45x10



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[chemicallyengineered]

Re: Some recent workouts

Seated calf 90x10, 8, 5 45x8
Banded pull-ups 12, 10, 8, 8
Pulldowns behind the neck kai style 110x12, 121x11, 126x9, 126x8
Straight arm pull down at tricep station- 55x13, 55x10, 55x6, 44x8
Seated cable row with weights under my ass
121x12, 126x11, 131x11, 121x11
Bent over row with overhand grip 45x12,55x10, 60x9, 60x8
Good mornings 10x12, 10x10, 10x9



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[chemicallyengineered]

Re: Some recent workouts

Incline db 50x15, 60x14, 70x13, 80x8, 80x8
Flat machine 55x11, 60x11, 65x11, 70x10
Decline bar 45x10, 45x8, 45x8
Dexter mid pulley crossover over hand 11x11, 11x9, 11x9
Rotary torso 20x10x2 non stop
Crunches. 20x2



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[chemicallyengineered]

Re: Some recent workouts

All weights on plate loaded machines or bars are plates on each side of the bar. I figure it's easier to picture the plates than to give you total weight and you try to work backwards.


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[chemicallyengineered]

Re: Some recent workouts

Spider curls ez bar 5x15, 10x13, 15x10, 17.5x8
One arm preacher with bands 10x10, 20x6, 20x6, 30 no bands x10
Kneeling High pulley curl 27.5x7, 22x12, 22x9
Back supported pressdown 55x15, 66x14, 77x11, 88x9
Lying two db extensions 20x12, 25x10, 30x8, 25x10
Reverse grip ezbar 44x15, 55x12, 66x8 grip slipping



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[Trixie]

Re: Some recent workouts

Incline db 50x15, 60x14, 70x13, 80x8, 80x8
Flat machine 55x11, 60x11, 65x11, 70x10
Decline bar 45x10, 45x8, 45x8
Dexter mid pulley crossover over hand 11x11, 11x9, 11x9
Rotary torso 20x10x2 non stop
Crunches. 20x2



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Referring to your next post that means you have 45's on each side of your decline bar. This is great for me thanks.

[chemicallyengineered]

Re: Some recent workouts

Referring to your next post that means you have 45's on each side of your decline bar. This is great for me thanks.

Yes ma'am. I pretty much use this method of recording weight for almost everything.


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[Skeletor]

Re: Some recent workouts

Workouts look great my friend!!

[chemicallyengineered]

Re: Some recent workouts

Leg press machine calf raise goes out 140x23, 13, 11, 11
Plate loaded shoulder press with bands 25x15, 50x13, 70x13, 95x13, 115x13, 125x7.5
Standing laterals with just bands 7.5, 7.5, 6.5+10lbx8, 10x12
Leaning front raise 10x9, 10x10, 10x10
Kneeling over head cable lateral 16x10, 11x10, 11x6
Plate loaded dip machine shrugs 45x15, 90x12, 135x7, 115x?
Shrug backs parallel grip 110x12, 110x11, 110x11
Shrug downs 121x14, 143x13, 148x10


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[chemicallyengineered]

Re: Some recent workouts

Seated calf 90x8, x8, x6, x6
Banded declines. Bar x 15, 25x14, 50x11, 50x8, 50x10-no band
Incline db 70x14, 80x9, 80x9, 80x7
Floor press 45x13, 55x11, 65x6, 45x10
Pec deck overhand grip 50x12, 60x8, 60x8



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[chemicallyengineered]

Re: Some recent workouts

Leg press calf raise toes in 140x20, x14,x9, x10
Pull downs to the front 110x15, 121x13, 131x8, 126x9, 121x9
V handle pulldowns on incline bench at tricep pressdown station facing in 99x11, 104x11, 110x7, 104x8
One arm lay pulldowns with d handle sitting perpendicular to machine 33x13, 38x11, 38x11
Dead rows 45x?, 70x9, 95x7, 95x9
Cmdap shrugs 70x14, 90x13, 110x12, 110x9



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