TweetMonday: Chest.

roatator warmup with cables
warmup
Incline db: workup to 120x10,120x8,110,x8,100x10
incline hammer: 4x12 (drop set last set)
Cable flys:4x15(drop sets last set)
decline bb bench: 4x20
dip machine: 5x15(drop through whole wheight stacklast set)
reverse pec deck: 4x20

I been sick on and off for a while. I've went to the gym some but didnt bother putting down to this week becuasee its wasnt anything special or worthy yof it.

TweetIncline dumbbell presses..... one of my favorite chesticle exercises. I wish someone would invent a dumbbell rack so I didn't have to sap my energy getting into position.... although I guess that's part of the challenge.

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Originally Posted by gusto77

Incline dumbbell presses..... one of my favorite chesticle exercises. I wish someone would invent a dumbbell rack so I didn't have to sap my energy getting into position.... although I guess that's part of the challenge.

A gym I used to go to actually did have one. Similar to this:
image.jpg

Or hooks can be purchased that attach to a barbell:
image.jpg

They come in handy if you have to train early or don't have a spotter available.

TweetBack:

Warmup:
Bentover BB rows(light): 4x20
Deads: work up to 495x6, 455x10,405x10,315x8,225x12,135x12
pullups: x3 to failure
Lat pulldowns: 5x20 (stretch out and squeeze when pulldown) (double drop set last set)
hammer rows one arm at a time: 5x15 (2nd to last drop set, last drop through all the plates)

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Originally Posted by gusto77

Incline dumbbell presses..... one of my favorite chesticle exercises. I wish someone would invent a dumbbell rack so I didn't have to sap my energy getting into position.... although I guess that's part of the challenge.

Yea I have to drag them suckers all over the place.

Tweetdelts/traps

Rotatoe warmup with cabels
warmup

BB shrug: 4x12
reverse pec deck: 5x15 (drop set 2nd to last set, drop through whole stack last set)
side raise machine: 5x15 (drop set 2nd to last set, drop through whole stack last set)
seated oh db press: just worked up to 100x8, 95x8, 95x8, 95x7 and drop to 50lb rep it out

front rows 4x20 super set with bb shrugs 4x20

Doing the whole thing reverse like that made everything feel diff. but good.

Tweetthats a trick i use when i am doing my own training setup animal. i never use the same exercise rotations in a row. now with that said on delts i always start with traps and end with traps and the actual delt work always starts off with rear. i was taught that if you prefatigue the trap at the begining you get better and more solid delt work in. the rear delt thing is also something that 99% of everyone is weak on so i always did them fresh so they get max effort also

TweetLegs: warmup 5 min on treadmill

warmup

Tried switching it up pr exguatsin my quad. I'm really not used to that

Leg extensions: 4x20
Squats:315x15x4 405x10x2
hack squat: 5x20
lying leg curls: 5x15
Stiff leg Deads: 4x12
seated calf raises: 6x20

TweetBeast mode legs bro. Tired me out just looking at it.

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Originally Posted by animal87

Legs: warmup 5 min on treadmill

warmup

Tried switching it up pr exguatsin my quad. I'm really not used to that







Leg extensions: 4x20
Squats:315x15x4 405x10x2
hack squat: 5x20
lying leg curls: 5x15
Stiff leg Deads: 4x12
seated calf raises: 6x20

you keep that up brother your gonna make my legs look like toothpicks much respect bro

Tweeti wouldnt be able to walk out the gym doing all that.. Respect brotha.. keep at it!!!!

Tweet

Originally Posted by animal87

Legs: warmup 5 min on treadmill

warmup

Tried switching it up pr exguatsin my quad. I'm really not used to that

Leg extensions: 4x20
Squats:315x15x4 405x10x2
hack squat: 5x20
lying leg curls: 5x15
Stiff leg Deads: 4x12
seated calf raises: 6x20

OK, now I need to see a picture pretty soon of these long ass power lifting legs of yours. Great work there!
~Trixie~

TweetLast friday was arms:


warmup
seated DB extensions: 4x10
skull crushers: 5x12
dip machine: 5x20
ez-curl bar: 3x10 (I havent been able to curl with a bar very much in a log time, my hand is getting a little better I think)
360 smith machine curls: 4x12
cable curls: 5x12