great curls broski !
glad to see ur still training hard hypo keep updating bro, and lets get this section going again:)
Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate;
I am the captain of my soul.
Thanks guys, going to rep you both!!!
rotator cuff work
not in order--
Standing calf presses
420-6, 525lbs -6 (added 25lb plate, to stack)
db hammer curls heath style, 50,6,55,4-6?65,3,65,3 (per arm)
skullcrushers, first set with ez bar, 70lbs 6+ reps, then straight bar 90lbs 4-6reps
db flat press 70,6+,75,4-6? 80,3,803, Then one handed 80, 3 per arm
db rows, 115, 6,120,6
ab rope crunches standing 100,110,120 8-12
Kai - i do calves every now and then too,
naturally mine are huge, just like my fathers, i cant even put on high top boots cus of them lol.. first time in gym doing calves i used the same standing calve press, went from like 200lbs for 8 or so, 2 months later whole stack for 3-4sets 6-10. naturally got big,
i also use full ROM, i see guys trying to do the whole stack, but just push up, i put my tip toes on it, go down, then parallel then up. you know? get the front of my calves/shins a good working too, gotta good looking vein across my right shin from that.
Mvsf1 - might get new pics soon, bro
deload i guess..
did db hammer, db alt, then bb reverse curls
db hammer ,40bs 10 per ar, 45 9-10 per arm, db alt 35lbs slow negs good pump each rep!! 6-8each arm, 70lb reverse wide grip bb curls, 8-10
chest, chest press semi incline, up to 120-140? forgot 8-12 reps
db flat flyes 50,60, 6-8, then 5 reps for 60
(trying to fix my balance with flyes)
standing ab rope crunches
seated machine side shoulder raise, 50lbs then 70lbs 6-8reps
tricep pushdowns with v-bar, up to 140lbs 10 reps
seated rows with plated machine , up to a 45,25,and 10plate each side, 8-12reps each, two sets,
one legged standing ham curls, 50lbs 8, 70-80lbs? 6-8
today got to gym 30mins before closing
did arms,chest, some legs, and also got to use the gripper (like in phil heaths dvd unwrapped)
seated db hammer curls -
one handed at a time
right hand - 40lbs 8 reps,
left hand - 40lbs 8 reps
then alt same weight 16 reps ( 8 per arm)
45lbs same thing as above but 6 reps per arm ,then 12 alt
standing wide grip bb curls 70lbs 6-8reps
standing reverse bb curls 80lbs 4-6reps
laying db one handed skullcrushers 25lbs 6-8reps per arm
then 35lbs 4-6
standing db kickbacks same as above
chest (was first)
machine incline press
seated machine flyes (not the pec deck version)
up to 70?lbs some reps (felt some pain in left rotator cuff,)
worked from 50lbs to 70, 10+, then down fore more reps
Im focusing more on upper chest, which is a weak spot.
standing calf press 420-8 , 500 - 6 ( didnt add a plate cus of time left)
hack squats 2 plates a side 6-8, 3 plates a side same, 4 plates a side 4+, parallel.