cardio and abs for the past two days
25-28mins cardio then abs
thanks xiva, and miami
i do squats for warm ups now, i know dont give me shit, once i reach 185 for 8 reps or more i wont use them as warm ups for hack squats, its pointless for me to say 185 3x3 are real sets, right after i drop the bb on the floor, i head off to hacksquats (maybe a 1 min rest/pause) then go
Thanks PVVVV, hows those PROOOOTEEEIN AND HGH DOING?!!
not in order
db rotator cuff work
Db curls alt 50 lbs 3-4 sets 6
Db curls hammer style, 45,then 50 for 2 more, 20 reps each
standing tricep pushdowns more than 4 sets from up to 170lbs for 4 (from 10 10 8 6 i believe..) increments of 20lbs
standing straight bar overheads on cable machine up to 140lbs 2+reps (harder)
hammer strength chest press up to 120+lbs a side 3-4 sets of 6-10, then drop setted 2 times
db flat flyes 55lbs 2-3 sets 6+ then 60lbs forgot how many, this time on db flyes i didnt turn my wrist on the way up, a little harder.
low cable crossovers, (handles at the floor) up to 70lbs each side 2-5 reps 3 sets
cable rows up to 180lbs 4 reps (heavy, old gym 180lbs felt lighter, might be the cable set up)
arm strengthening/finger strengthening
after each set of cable rows i did the gripper
90lbs 12 reps, then hold, then added 25lbs 8+ reps then hold, some more weight hold (held for 15-30seconds)
after workout, 32gram protein shake, 14gram protein bar, some cellmass
then got home some buffalo wings, then 8-10mins using punching bag.
Today im going to do
some more back (traps, and middle back) etc
Warm ups with squats, weight 135lbs 4 sets of 4
then hack squats 4 sets 4-8 (depending on weight) im looking to do 6 plates a side with a 25 as well for 2-4,
also im going to do free weight squats (as above) as a warm up, till i feel like my knees can handle it, work really fucks up my knees even with knee guards on,
calf presses on some small sled like thing like a chair
as much as it can hold for 12-15 reps (5-6plates a side) 3sets
one legged leg extensions up to 120lbs per leg 4-8 reps
standing one legged ham curls up too 100-120lbs each leg 4-8 reps
seated hammer strength front presses (weight dunno never tried it )
front raises (might go to 40lbs on these )
some machine seated rows but modified for rear delts (hard to explain on here)
abs usual stuff
standing shrugs up to 650lbs 8-10 reps
lat pulldowns narrow (weight varied)
lol I did i did
squats ATG with Hacksquats back to back
one set of squats then, one set hack then one set squats etc
4 each, up to 155 squats 4-10reps, then hack up to 350 4-6
one legged leg extensions went for 70lbs each for 8 reps, 3-4sets each leg
seated calf presses on chair thing whole thing loaded 6 plates a side 8reps (3-4sets)
standing ham curls up to 70lbs per leg 6-10 reps
front db raises up to 40lbs 8-10 reps
seated front military hammer strength presses
up to 80lbs each side one hand at a time 4-8reps then drop set
seated row machine but for rear delts push-pull
traps standing shrugs up to 5 plates a side and a 25 500+lbs
or might have been 6 plates a side forgot
cable rows up to 180lbs 4 reps
(going for 200lbs next time)
after a long fucking shift
db alt curls 50lbs 3-4sets of 6, (tough cus i lift til the db is side by side to my neck)
then i did 50lbs db hammer curls 2-3 sets 20
(hammer curls are easier for me i think its because my wrists)
some one armed cable curls, 50lbs 1-2sets 6-8
some reverse straight bb curls 50lbs 6-10, 60 same (but on 60lbs i did wide reverse grip, could see all my veins in all their glory)
tricep pushdowns with one pulley machine (90lbs feels like 180-200lbs on this thing) got to 90lbs on this stack for 4-6. wow, big difference than the other pulley one
cable rows up to 200lbs 4+ reps
seated incline chest press with stack machine (not plates)
up to 170-180? for 1 rep, did alot of sets still,
seated machine shoulder press (stack machine)
up to 100-110lbs? couldnt tell # s were torn off, 6-10reps then drop set i think to 70lbs for 2sets 16, then one more for 12.
then the gripper up to 205lbs held with both hands for 15-25seconds.
major props hypo for pounding it out even after working long hours. thats the dedication of a real american right there buddy! however i would love to see some more structure in ur training. maybe try the 5/3/1 template with more progression built into ur workouts? i think ud benefit.
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.