Nice session man, loving the shoulder work especially.
^ hey now, whos the fat one..
all upper body
db culrs 35lbs 2-3sets 8+
db hammer curls 40lbs 1-2sets 8-10+
standing cable curls, facing away from stack up to 60-80lbs? 8-10reps 2-3 sets..
seated machine curls, reverse one hand at a time, up to 40lbs 6-8reps multiple sets, forgot lulz
might have done another bicep workout but meh
db kick backs 20-22.5lbs 8+reps 1 set for warm up
seated machine tricep/chest dip, up to 270, 2-3reps, need to keep myself on the machine
Seated side raises up to 80-90lbs one handed 2 sets 4-8reps
might have done somehting else meh
cable crossovers up to 50-60lbs per side 4-8reps 3sets
then low crossovers for lower chest up to 30-40ls 6+reps 1-2sets
flat db flys 2 sets 35, 40-45lbs 4-8+reps
some machine presses..
abs - standing ab oblique crunches
oblique twists up to 100lbs 2 sets 10+
one handed machine cable row, up to 140lbs per arm 4-5reps
seated latpulldown with v-bar up to 160+lbs 2+reps 3-4sets
Sam - thanks man, yea that dip machine is nice, you sit down, and the back of the seat is somewhat slanted in, and theres a handle on each side, that can be folded for wide grip or close, i use wide,and you just push down, handle grips are weird looking too, kinda like a f'ed up T. lol
Kurt - thanks man!
yesterday before the gym closed at 3pm
Leg extensions -
right leg only 60lbs 6-10reps
left leg only same as above
both legs 2 sets up to 140+ 6-8reps
calf presses on leg press sled
up to 5 platers per side 8-10reps
hamstring curls seated one legged
50-70lbs 4-6reps per leg
both legs 120-140lbs 6+reps
seated one legged leg press on machine
up to 210lbs per leg 6-8reps
flat db presses
50,60,70,80, 8 8 8 2-3reps
machine chest presses up to 140-145lbs good contraction, dont let stack hit the bottom, and hold
and some other chest.
seated machine lat stuff, like high row, and another one, did 3 different machines
up to 90lbs per side, per arm 4-10reps 2-3sets each machine
cable rows up to 145lbs 4-6reps 3 sets
shrugs with deadlift plate loader up to 250-280lbs 8+reps
db front raises 30lbs 10reps, 35lbs 10reps
tricep pressdowns up to 80lbs 4-8reps
bb curls 50lbs 8+reps
ez curl bb curls 65lbs 6-8reps
reverse straight bb curls 70-75lbs 4-8reps 2-3 sets
did a warm up for biceps.
ab rope crunches 50-55lbs on odd stack standing/kneeling combo
ab crunches on machine 80-100lbs 2 sets 8+
oblique twists 100lbs 2 sets 8
Db flat presses
i forgot if it was 4 sets
but i did get to 85lbs for 3 reps
low cable crossovers 2 sets 40lbs each side, 8-10reps, 50lbs per side 8+reps
seated tricep one hand machine dips (the one that goes to 270)
up to 120lbs per arm 6-8reps 2-3sets
db hammer curls my way 30lbs 14-18reps
db curls 40lbs 6-8reps
db curls 50lbs 4+reps
db concentration curls 40lbs 6+, 50lbs 4-5reps
seated machine plate loaded row up to 160lbs a side one arm at a time 6reps 3sets
seated plate loading lat pulldown for contraction not alot of weight, i flex my back when doing these
up to 100lbs a side 6-10reps 2-3sets
this was super setted with the machine one arm rows
abs -usual routine
leg extensions up to 255lbs 2reps (3 sets) first set was 10+reps .
right leg strengthening on leg press machine up to 210lbs 6-8reps 3-sets
seated machine shoulder presses
up to 80lbs per side 8-10reps controlled.