TweetWednesday: delts/traps


Rotator warmup with cables
Warmup

BB shrugs: 2x15 315 2x10 405
db shrugs: 4x12
Seated shoulder press: 4x12 ( on third set I did 275 a few times and droped down and repped it out, I think I could do 315 but would hurt my shoulder too much)
cable front raises: 4x20
hammer side raise: 4x8
side raise machine: 4x10
rear delt with cable: 5x8
rear delt machine: 4x10 (drop through entire stack last set)
tricep extension machine: 3x15

TweetThursday: back

Stretch
warmup

Deads: 315x15, 365x15, 405x8 ( I got painful back pumps just set it down so it didnt ruin the workout), 315x8, 225x20
tbar rows w chest support: 4x10 (drop set last set)
db rows: 4x15
cable rows: 5x20 the whole stack why I did so many reps, that has got alot easier
Wide grip lat pulldowns: 4x10 (drop set last set)
high hammer rows reverse grip: 4x12 ( double drop set last set)
Bent over BB rows: 4x15
BB curls: 3x15 and one set of 21's
Standing calf raises: 5x20

TweetYou're a beast man. I'm sitting here all happy with my 235 seated shoulder press for reps and you come in with 275. Way to fuck up my ego lol

TweetMan you are a beast Gusto. I see your profile picture you make me look little dude.

TweetYesterday:

Heavy bag: I didnt time it. Hit it for 7 rounds.

TweetFriday: Arms/ weak points

Skull crushers: 4x10
close grip bench: 5x12
seated db extensions: 5x15 (drop set last set)
eazy bar preachers: 4x10
db concentration curls: 5x12 ( drop set last set, hold an squeeze 3 sec. on last 3 reps each set)
Stiff leg deads: 5x10
lying leg curls: 4x12
Squats machine: 5x15
seated calves: 5x20

TweetKick ass animal kill the iron

TweetBoo Just so this pops up for me :-?

TweetMan U are goona a huge beast soon ur workouts would put me in The bed for a week

TweetToday: back/bi's


I had to miss a few days this week. My wife and her grandfather got sick, I caught it takeing care of them but I had enough sitting around. Felt like I was coughinh my lungs out but got it done anyway. Just started this week with back since its my fav.

1112141120.jpg
495, didnt take one of 585 bc of the drop sets no time for that.

Warmup

Rack pulls from below the knees: work up to 585x6 and drop through all plates
tbars med. grip: 5 plates 5x12
hammer rows: 5 plt 5x12
cable rows wide grip: 5x18ish? (drop set 2nd to last drop thrpugh whole stack last set)
Lat pulldowns: 6x10
nautilus pulldowns behind the head: 4x20
Db preachers: 4x10
BB curls: 3x12
pin wheel curls: 4x20
BB calf raises: 4x10

TweetWay to get back to work! Train the sickness right out of you. Sorry I have been missing lately, just my busy season. Hey, I found your tractor tire and trying to get rake to take a pick of me in it but he hates being a paparazzi. God Bless you and yours my friend.
~Trixie~

Tweet

Originally Posted by Trixie

Way to get back to work! Train the sickness right out of you. Sorry I have been missing lately, just my busy season. Hey, I found your tractor tire and trying to get rake to take a pick of me in it but he hates being a paparazzi. God Bless you and yours my friend.
~Trixie~

You're a sweet heart.

Tweet

Originally Posted by animal87

Yesterday:

Heavy bag: I didnt time it. Hit it for 7 rounds.

Absolutely some of the best cardio you can do! When I was a cardio animal I would finish all my workouts with 3-5 minutes on the heavy bag. I suck at boxing but still loved it for a quick smoke session nonetheless!