Good session Paulie - credit for focussing on form and ROM throughout. I have to agree with Tweak with regard to the lunges - a far better exercise and safer for your knees too! Tweak got it right!
Chest/Tris! It was an OK session. I didnt really care about weights, just focused on doing everything perfect.
FLAT BB PRESS: 95x15, 115x15, 115x10 (pause) 115x15, 95x15
INCLINE BB PRESS: 65x15, 85x10 (pause) 85x5, 75x15, 75x15
NAUTILUS PULLOVER MACH.: 110x15, 125x15, 95x15, 95x15 (last two sets I had my elbows planted on the cushion, burns so much)
HAMMER STRENGTH SEATED DIPS: 90x15, 110x15, 140x15, 140x15
OVERHEAD ROPE EXT.: 60x15, 70x15, 80x13F <ds> 60x9F
My flay bench press was weak today! Probably because I started with Incline 4 sessions in a row. And my muscles adapted to doing incline first. Ill probably do flat 4 times in a row now, and on my low rep week, go for the 75's on flat, or maybe the 80's but that would be a hard one. Pullovers felt great. I was a little pressed for time cause Im have a dentist appointment pretty soon, so I took out DB flyes. Tomorrow is my day off, and Thursday is back/bis. Ill be hitting it hard then, I dont work so ill be really focused that day and probably a sweet ass cardio session that night will happen. See ya!
why dont you just do incline one week and the next week do flat, and repeat them in that order so they NEVER adapt
pretty descent weight your finally putting up on bench for high reps. The Pullovers are coming along as well. Next time when pressed for time take Pullovers out and keep the flies though
I want to see over 200lbs for 12 on seated dip next week too Paul, no exceptions. If you want you could probably take that overhead rope extension out and add something else like French Press or overhead extension perhaps, something else though.
btw, where the hell are the dips buddy?!?! I thought you were going to start doing them you better keep doing them! I want to see 45lbs hanging off you in no time.
I didnt do dips because I didnt want to do 3 pressing exercises, and I didnt want to take out incline or flat. But I will deffinately continue to work on dips, I think they work your chest better than pullovers, flyes, bench....etc. You will see 200....but damn, that will be hard. Yea I kind of hate overhead rope extentsions, Ill probably do overhead db extensions next week.Originally Posted by Tweak
P.S. - I should alternate between incline and flat, but I want to prepare myself for that huge DB press on my low rep week. But we'll see how it goes. Maybe alternating is still a better idea...
Back/Bis! Man what a session, really good. Pump in my arms was insane.
DEADLIFT: 135x15, 155x15, 175x15, 185x10
BENT BB ROW: 135x15, 145x15, 155x15, 135x15
HAMMER STRENGTH LOW ROW: 90x15, 140x15, 150x10, 160x15
T-BAR ROW: 45x20, 45x18, 45x16, 45x15
STANDING DB CURL: 30x15, 35x12, 20x25 <ds> 10x10 (arms are blown up now)
21's: 45x7+7+7, 45x7+7+7, 45x7+7+7
Deadlifts suck ass when doing high reps, but it felt great. T-Bar rows felt great as well, I felt like doing a few more reps today than usually. My arms were massive at the end, I should of got a picture but I left my phone out in my car. Next time, you will see some huge paulie arms.
Story Time - About 5 months ago, me and 3 other classmates were going back to class from breakfast, and on the way, we got rear ended. The other 3 of my friends were like "Oh no! I think we should go to the hospital and get checked out.." and I was like "What?!, I barely felt any whip lash!" but we ended up going because it was like 3 to 1. But there was only one good thing about going to the hospital....we saw thee hottest "nurse" while we were there, she looked about 20-22 (she was really doing an internship).
Anyway, I saw her today at the gym after 5 months. Instant Boner. I was in the middle of low rows...and she jumped on the lat row in front of me and her ass was like right in my face, and she did like 10 reps with each arm, and used every grip...obviously she knew I was behind her so she did it on purpose. I was thinking about throwing 3 45's on each side of the low row and repping it out maybe 4-5 times, just to get her attention. LOL. But damn, it was a good day in the gym today for me.
Originally Posted by Paulie
too bad you cant actually rep that amount of weight out for even that many reps
The session was pretty good. You went up to 20 reps on the T-Bar that is good, and your deads are getting stronger I can tell. The BB Row is also getting much better, 155x15 is very good as well. 185x12 should be within your reach next week I think.
Those 21s do really blow up your arms too, the pump with those has to be insane, I cant wait to give them a try in the future.