good workout hypo !!!
keep it up buddy
they close at 8pm on weekends tho Sucks.
last workout... i did
standing shrugs, up to 4 plates a side with 25lb plate each side 6+reps (Straps)
db rows 105lbs, and 110lbs forgot reps
one handed cable standing rows from bottom of floor up to 120lbs 6+reps
chest i forgot, but i did a drop set that was intense...
one legged leg extension up to 110lbs 4-6 reps each leg
hack squats 4 plates and 25lb plate per side 5-6Reps forgot, parallel
calf presses on leg press 4plates and 50lbs total .meh multiple sets
then seated calf presses up to 150+lbs 8+ forgot how many sets
abs usual routine
seated shoulder raises up to 25reps up to 30lbs
standing db hammer curls 50lbs 10+ reps, 55lbs same 10+
laying down facing up one hand db hammer curls (like db kickbacks laying down) up to 35lbs i believe 4-8reps
mega super set with standing ez bar press downs
2 close grip
2 reverse grip wide grip
80+lbs 6-10 reps each
seated ham curls one legged up to 90-100lbs 6+ reps each leg
nice db rows and damn strong hack squats hypo! id ditch those leg extensions though, and do squats instead=)
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.
db hammer curls,55lbs 14,60lbs 10-14
SS triceps standing reverse long grip pushdowns, then narrow grip reg grip pushdowns, up to 50lbs (on one pulley stack, and no rest breaks for SS's) 8-14 each time.
one handed cable curls 50lbs 2 sets 8+ then more for left and right (more reps for left since its weaker ) (2 more)
seated shoulder raises on machine up to 55? then drop set for more reps 8-15
hack squats up to 420lbs (minus weight of sled) 4 reps with 420. (parallel)
one legged leg press 90lb per side 8+, then added a 25lb per side, same, before each set i also did calf presses with the weight
db rows, up to 115lbs 4-6reps (started off doing 6 straight from 105, was sweating way too much, drops of sweat coming from me looked like amazon rain or something)
standing shrugs with plate loading machine up to 420lbs 10reps
i can do one legged leg presses with what most people can barely hang on doing 8-10. i just have a slight problem with my core while doing squats i need do work on, i shake like a motherfucker when doing squats (regardless of weight, not cus of form, i do proper form) i also shake when i do my last 2 sets for biceps and most other exercises, i dunno, i might need to drink more water while working out i guess, i just gout out of a 10+hour shift, and went to the gym for 3 hours, in my nasty work clothes hahah, the crotch area of my jeans tore open during squats,, everyone could see my happy sac.
did 315lbs deads for 2-3 forgot, then tried 325 for 1, only 90%, did not make it though.
i did alot of stuff but i will put down what i did/do differently
one handed hammer strength presses about 140-150lbs got to 3-5, i did like 5-6 sets of this shit, actually got a pump in my chest.. for once. good feeling.