^ might one day
up to 175 , 4 reps
some hacksquats 3 plates a side for 6+
did some abs
some other stuff
got work at 11pm so im gonna go nap now.
today was this
One legged leg press 2 sets 180, then 250-or 280 (how much sled weighs i dunno) 10, then 8
one legged leg extensions 2 - 3 sets forgot, up to 80lbs 10 then 8
some db front raises.
ab rope crunches standing up to 130 8-10 reps
standing cable oblique work 20 then 30lbs 8-12 reps 2
standing straight bar cable shrugs, facing stack up to 130lbs
forgot how many sets, slow contractions both up and down. up to 10 reps
seated db curls (one handed not alt) right arm 6-10reps same for left,
seated db hammer curls alt 35 same as above.
seated db zottman curls 40lbs 4-6 reps per arm
seated cheat-like db hammer curls 55lbs 4-6 reps per arm.
db kickbacks 20lbs 8-12reps, 25lbs same
laying down, face up one handed db skull crushers, palms facing up/out 5 reps , then at top switch to palms facing body, 5 ,. 30 then 35lbs 10 reps (5 and 5)
just letting everyone know whats going on,
upping my reps on everything for some time now
lowered weights on everything...
i do see a difference doing this.
db hammer,alt, curls etc, i do them alt with 18-20reps (9 to 10 reps per arm) i see a difference, a pretty good difference. also doing this im noticing less stress on my left arm, used to do heavy weight but left arm would lag horribly compared to right.
also for chest no less than 10 reps for any exercise, legs, back etc. that is my new goal.
I apreciate the precision in your log.
great ATG squats !
keep up sweating big!
Natzo's LOG - Check my workouts!ASC 09 Top 5 pick Champion'10 MM fantasy Football league Champion
thanks guys reps to all
standing ham curls, with standing calf press, ham -2 sets up to 45lbs 6-8reps, standing calf press 4 sets, up motion 8-10reps 200lbs, and low motion same,
standing tricep pressdowns one heavier pulley machine
30lbs 2 sets 14, then 50lbs 2 sets 5+ (close grip)
seated db hammer curls 40lbs 12-16 reps, 45lbs 12 reps
standing cable curls one hand, (palm out motion) 30lbs 8+ 40lbs 6+
seated shoulder raises on machine
up to 50lbs one handed 6-10reps 2 -3 sets?.
seated hammer strength shoulder press up to 70+? lbs 6-10reps 3 sets
seated db front raises 6 reps outwards 8 reps straight out, then reverse
seated incline chest press focusing on upper chest up to 120lbs 6+ reps (need to do more on this to get my 10+ reps)
seated hammer strength decline press up to 100lbs a side 6-10 reps
the gripper up to 115lbs 6-8 reps
not in order
hack squat on free standing machine
up to 4 plates a side 5 reps (3 sets total)
SS with calf and standing ham curl
standing calf press up to 200lbs 3 sets each 6-12reps
standing ham curl up to 50lbs per leg same
standing ab rope crunch 100lbs 3 sets 10
incline chest press hammer strength
up to 100 or 105lbs per side 4-6reps, ( did 4 sets total though, from 12reps down)
incline press with other machine did shit so not going to say hah
regular chest press 120lbs 12reps, 130lbs 8+ then back down
seated bicep curls palm outwards all the way 30lbs 6, then 3-4. (need practice on this, do notice a better pump this way tho)
alt curls with 40lbs 8-10, then db hammer curls to chest, with 45,10, then 50lb regular db hammer curls 8-12. 5-8second rest between sets
seated db front raise palms facing inwards/towards me, 30lbs 10-12, then one armed side raises with same weight 6+reps, then 25lbs 4-6.
seated machine side raises 40lbs 6-8reps, 50lbs same
one arm db rows 100lbs 6, 105lbs 6
seated hammer strength row up to 2 plates with 25 a side 8+
thanks guys, today
i went in with full clothing on, military pants, boots, shirt jacket on for my more hardcore workout.
ab rope crunches standing 100,110,120 same 10reps each
standing db hammer curls 45, then 50 10-12 each,
one handed cable curl machine curls, palms facing upwards
30lbs 8-12, 40lbs 4-6 a hand.
flat db flyes
50lbs 8-10 55lbs same, 60lbs 4+
hammer strength decline press up to 115 a side 8 reps
one legged leg extensions up to i think either 90 or 100lbs 4-6 each leg.
seated front military press machine up to 60-65lbs a side forgot how much, then drop set to 45 a side.
pullovers with machine, high weight forgot what it was, then drop set by 20lbs till i got to i think 50lbs uber light, no rest or pauses,