TweetHigh - Rack Pulls ~ Knee Level
405x10 495x5 585x3 675x1 725x1

RDLs
315x3/3/3/3/3

Good Mornings w/ SSB
150x10 240x5 300x3

Calves ~ 45* Leg Press
450x20/20/20

DB Curls
30x10 40x10 50x5

Preacher Curls
70x10/10/10

Cable Hammer Curls w/ Rope
100x10/10/10

TweetNice log bro thanks for posting in detail would like to see ur diet for bulk

Tweet

Originally Posted by MOUNTAIN-MAN

Nice log bro thanks for posting in detail would like to see ur diet for bulk

Will do, thanks for stopping by.

Tweet

Originally Posted by maxseg

Will do, thanks for stopping by.

Looking forwArd to it pm me when u post it pleas sr

TweetRehab Bench Day #2

Rotator & Delt w/u

Banded Outside Rotation
30/30/30

Bench w/ Bar Only
50/50/50

Bench
135x20 225x5/5/5/5/5

Skull Crusher
120x10/10/10

Decline DB Skull Crushers
30x10 40x8/8/8/8

Over Head One Arm Cable Ext.
50x8/10/10

Over Head Two Arm Cable Ext.
90x12 120x8 100x6 90x5 60x15 ~ Drop Sets

Lat Pull Downs
120x15 150x15 170x10

OHP ~ Unilateral
1pps x15/15/15

BB Shrugs
405x10 500x10 600x10

TweetUm Bench Day........

It's been approximately six weeks since I hurt my shoulder. With this injury my training has been limited, so I incorporated the help of a BBer at the gym (thanks Tommy). My philosophy is that I am not able to overload the muscles with heavy bench moves alone at the moment. So, I will be using alternative training philosophies (BBing) to work around my injury to keep those muscle groups strong and aide in my returning to heavy benching. Here goes......

Rotator Cuff w/u

Banded Outside Rotation
30/30/30/30/30

Bench w/ Bar
30/30/30/30/30

Bench
135x10 225x12/12 235x12
Drop Sets
275x10 185x8 135x10

SuperSets
Pec Deck
110x12 140x12 150x12

Inc. DB Skull Crushers
35x12/10/8

SuperSets
Cable Cross Overs
40x12/12/15

Tricep Push Downs w/ Rope
100x12 110x12 100x15

Bench Finisher
* I think he referred to them as "Michigan's" 10 reps hold for 10sec., 9 reps hold for 10, 8 reps hold for 1o, etc etc. I found these to be very challenging.
Seated Bench with one plate, then dropped to a quarter on each side. Not much in weight but difficult.


This is a total change for me, I found it to be humbling and refreshing to be able to get some work in. Weight is light compared to what I am used to, the reps and endurance will take some work. Its going to be an interesting ride.

Tweetnice work out brother your a machine

TweetDeads & Back

Rack Pulls ~ Just Below the Knee
135x5 225x5 315x5 405x3 500x1/1/1/1/1

BB Shrugs
405x10 500x10 600x10 700x10

SuperSets
One Arm Lat Pull Downs
70x10 80x10 [90x6 > 70x8 > 50x10]

Chest Supported DB Rows (Incline Bench)
40x10 50x10 [60x10 > 50x6 > 40x6]

SuperSets
Lat Pull Downs (Handle Used with Palms Facing)
120x12 140x12 [150x8 > 130x6 > 110x4]

Straight Arm Pull Downs
110x12 110x12 [110x12 > 80x12 > 60x20]

DB Curls
20x6 25x6 30x6 35x6 40x6 35x6 30x6 25x6 20x6

SuperSets
BB Reverse Curls
Bar x8 65x8 85x6

Reverse BB Curls
Bar x8 65x8 85x6

Seated Calve Raises
180x15/15/15

Tweetthat some beast mode stuff max. 700lb shrugs after 500lb rack pulls. you are a freak my man

Tweet

Originally Posted by guns01

that some beast mode stuff max. 700lb shrugs after 500lb rack pulls. you are a freak my man

yep buddy he is a beast monster

Tweet

Originally Posted by maxseg

Um Bench Day........

It's been approximately six weeks since I hurt my shoulder. With this injury my training has been limited, so I incorporated the help of a BBer at the gym (thanks Tommy). My philosophy is that I am not able to overload the muscles with heavy bench moves alone at the moment. So, I will be using alternative training philosophies (BBing) to work around my injury to keep those muscle groups strong and aide in my returning to heavy benching. Here goes......

Rotator Cuff w/u

Banded Outside Rotation
30/30/30/30/30

Bench w/ Bar
30/30/30/30/30

Bench
135x10 225x12/12 235x12
Drop Sets
275x10 185x8 135x10

SuperSets
Pec Deck
110x12 140x12 150x12

Inc. DB Skull Crushers
35x12/10/8

SuperSets
Cable Cross Overs
40x12/12/15

Tricep Push Downs w/ Rope
100x12 110x12 100x15

Bench Finisher
* I think he referred to them as "Michigan's" 10 reps hold for 10sec., 9 reps hold for 10, 8 reps hold for 1o, etc etc. I found these to be very challenging.
Seated Bench with one plate, then dropped to a quarter on each side. Not much in weight but difficult.


This is a total change for me, I found it to be humbling and refreshing to be able to get some work in. Weight is light compared to what I am used to, the reps and endurance will take some work. Its going to be an interesting ride.

I knew secretly you were a bb'er hiding behind pl'ing :p I guess we are going to be seeing you on stage soon??

TweetLOL, Shhhh I got a rep to uphold

Stage ? Never! haha, Im shy.

TweetI love your thread! Thanks for putting it up here. I never get to see anyone like you at the gym we go to.
~Trixie~