Tweetour training principles are pretty similar. i love that style of leg destruction. that's what makes them grow nasty and get those nice freaky deep lines
TweetThursady: legs
Warmup
Squats: 135x15, 225x15, 315x10 for 3 sets, 225x20, 135x15
Hack Squats: 6x20 (drop set last set)
leg extensions: 6x15 (drop through entire stack last set)
Romanian BB deads: 4x12
leg curls: 6x15 (drop through whole stack last set)
seated calf raises: 5x15 (kept getting cramps and to rest and pause some)
Front Squats: 4x8
I'm getting trained in for a new job, my diet suffered some today and I didnt have alot of energy had 3 meals spread far apart before workout. Gonna make it up tonight tho. Should have it worked out next week where I can get my meals scheduled back on time.
Animal the manimal
Tweetour training principles are pretty similar. i love that style of leg destruction. that's what makes them grow nasty and get those nice freaky deep lines
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TweetFriday: arms
Rotator warmup with cables
Warmup
Close grip bench: did 2 sets but I've got so much stronger I need a spotter bc I don't trust my left hand with its injuries so made due with smith machine
Close grip smith machine: 6x12 (drop set last set)
Tricep machine?? looks like a backwards preacher curl: 6x12
machine dips: 5x12 (drop through entire stack last set)
Vbar tricep pushdowns: 5x15
concentration curls: 4x12 (very slow squeeze at the top)
pinwheel curls: 4x20
preacher curls: 5x15
Super set single arm tricep pushdowns and cable curls: 6x20 (drop through entire stack last set)
Animal the manimal
TweetLove this!! Don't know what Preacher Curls are but if they make you in need of salvation I'm all there!
~Trixie~
TweetIts a isolation exercise. You put your arm on a bench so it cant move around just use your biceps. I probably use old names for exercises thats just what I always heard it called.
Animal the manimal
TweetDid cardio. Saturday about 30min, went over to a freinds house hit a heavy bag some but nothing serious.
Rest today.
Animal the manimal
TweetMonday: Chest
Warmup rotators with cables
Warmup
DB incline: 1 set x20 4 sets x10
flat hammer bench: 4x12
incline hammer bench: 4x12 (drop set last set)
machine flys: 5x12 (drop set last set)
ab work
single arm tri's pushdowns: 5x12( drop through whole stack last set)
decline hammer bench: 4x12(drop set last set)
Going to be impossible to get a good back qorkout in tom. due to working 12+ hours. Going to hit bi's and lat pulldowns on break and hit back friday I hope.
Animal the manimal
TweetI miss seeing you here, but I know all too well how a busy schedule can get in the way sometimes. I'm sure you are still getting decent work outs in and probably a lot more activity with this new job. Just keep going can't wait to see an update.
~Trixie~
TweetI havent got to this week , getting used to this schedule got my diet off track but just a few days isnt so bad. I'm going to consider it a rest week. My hours will slow down and be more regular next week. I'm sick now too with some kinda sinus crap, but I'm not missing anymore I feel guilty just what I did miss.
Animal the manimal
TweetWell I did hit a heavy bag some yesterday, but thats therapy not for working out lol.
Animal the manimal
Tweetthe positive point of the week off is you will come back stronger and refreshed animal so dont sweat it
i call that one killing two birds with one stone and a good way to get cardio in when you hate doing it lol
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TweetHope fully I can kick this bug I got and get in there tom. or the next day. I lost my voice the other day from it but I'm getting better.
Animal the manimal
TweetOle Guns is right of course. I came back and I'm as good as new.
Rotator warmup
Warmup
BB flat bench: 3x10
Incline hammer: 5x10 drop set last set
incline DB: 4x12
decline hammer: 5x12 drop set last set
machine flys: 5x15 (on last rep each set hold contraction til failure) (drop set last set)
tricep pressdowns: 4x12 drop through whole stack last set
seated calf raises: 3x20 kept getting cramps
Animal the manimal
TweetNice work Bud!
TweetMonday: Back/traps/bis
Warmup
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.
Animal the manimal