Great choise of exersices m8.Dont see often those Arnold presses used.Good numbers and lots of work done.
Today we had our annual New Years Eve Bowl at my college. 5vs5 tackle football in an inch of rain for 3 hours. We lost 56-63 Back workout = up tomorrow. Deadlifts
Hypo - Thanks man! My gloves have been sitting in my truck for about a year now :keke:. Yeah he did, then we ate Chinese
Lion - Thanks again! Arnold presses are one of my favorites.
miami - Thanks! I've got a long way to go man ;)
Lion - Yeah it was nice to get out there and just mess around. I already love deads...what does that mean?
Rocky - Thank you sir
CG Pulldowns - 140x12, 180x8, 120x10 (drop set), 140x10
Deadlifts - 135x10, 225x6, 275x4, 275x4, 275x4
Low cable rows - 160x10, 180x8, 140x12
DB Pullovers - 40x10, 45x10, 50x10
U/H Chins - 5 (supremely beat)
Decline Situps - 15, +10x12, +25x10
notes - Planned on putting some rack deads as my last exercise but ran out of time.
Rack deads are just another form on deadlifts. You get inside a squat rack and put the stoppers at your kneecap. Then just do a regular deadlift from there. It helps people who have trouble locking out on regular deadlifts. I also like them because they give my back a great pump as a finishing exercise.
ye great deads man:) keep it up!
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.
Gym closed = more football. Nothing better than some good 'ole tackling.
BB Bench - 95x10, 135x10, 190x5, 190x4, 185x4, 185x3, 205xfail
Pec Deck - 145x10, 160x10, 130x10
Smith Incline Press - 110x7, 110x7.5, 110x6.5
EZ Curl bar curls - 60x10, 80x10
Atl. DB Hammer curls - 30x10, 40x6
Superset1: Pec Deck - 100x20/Preacher curl machine - 65x20
Superset2: Pec Deck - 100x20/Preacher curl machine - 65x20
notes - Bench is depressing. Goal was to get 190x5x5, but as you can tell that went awry. Next week I'll do 185x5x5 and until I can get that I won't move up to 190. Superset was to get as much blood in the muscles as possible. Workout was maybe 50 minutes.
questions - anyone following a similar bench protocol..should I keep the 2 warm up sets? Are they going to take an extra rep or two from me later on?
vik - Thanks brotha! The work will be there for sure ;)
Bulkboy - Thanks for stopping by Bulk! Maybe you can teach me how to BB row like you? :)
Anyways I have set some goals for myself for the new year:
Bench press now 220 --> 275 (goal)
Deadlift now 315 --> 400 (goal)..still relatively new to them
Below parallel Squats now 275 (estimated) --> 315 (goal)
*Never attempted a max squat below parallel. Goals are pretty high but I'm willing to work my ass off and learn as much as I can! 110%