Rocko: I just warm up and get down to business. I like to keep it simple!
Well my friends, we have another heavy upper day in the books. I switched a few things up today for varieties sake but the damn gym was packed with gaping gine bags tonight so I couldnt get on some equipment that I wanted. Here she is
Incline barbell press: 135x12, 185x12, 225x7, 245x6, 245x5, 245x5, 225x6
Underhand barbell row: 225x12, 275x10, 315x8, 315x8, 315x5, 315x5, 315x5
Overhead seated dumbell press: 80x7, 90x6, 90x5, 95x4
Wide grip pull up: bwx10, bwx10, bwx9, bwx8 (Guess its time to add weight!)
Close grip bench press: 205x6, 205x5, 205x5
EZ bar curl: 125x8, 125x7, 125x7, 125x7
Got a pretty good pump and overall it was a good workout. I rarely use pre-training energy suplements but today I was tired and so I used some ester stack by probolic and it made me a little jittery and I didnt like it (I dont respond well to stimulants). Tomorrow is light legs.
Well nothing really new for the light leg day today. Didnt really switch much up. I was still pretty tight from the heavy day on friday. Got a great burn and sweat my ass off!
Unilateral leg press: 180x25, 225x20, 270x15
Walking barbell lunges: 95x15, 95x15, 95x13 OUCH!!!!
Stiff Leg Deads: 155x14, 155x14, 175x13
Leg extensions: 145x15, 135x15, 125x15
Calf raises smith machine: 225x18, 225x18, 225x15, 205x18, 205x18
Felt good about the session. I really stress perfect form, stretch/contract and a squeeze in every rep that I do on these light days. I have tomorrow off and then another upper day on thursday!
Well my physique enthusiasts, here we had another light upper day. I switched up a bunch of exercises and got a great pump!
Smith machine flat bench: 135x15, 185x12, 205x12, 225x12, 225x12, 225x12, 205x10
Reverse push up on smith machine: bwx15, bw+45x12, bw+50x12, bw+50x12, bw+50x12, bw+45x12
Dips: bwx12, bwx12, bwx12, bwx12 (leaned forward to target chest and went very slow!)
Underhand pull downs: 190x12, 190x12, 175x12, 175x12
DB skull crushers: 50'sx12, 50'sx10, 45'sx10, 45'sx10
Incline db curl: 35x12, 35x12, 30x12, 30x12
Wasnt exactly sure what to call the reverse push up on smith machine but basically it is where I lock the bar in place on the smith, lay on my back, put my feet up on the end of a decline bench for good elevation, have a partner put weight on my stomach and then pull up toward the bar. Got a great pump today and I'm loving this workout! Did some posing afterward and I'm still looking decently lean but have definately put on some fat since the last pics. I will post some pics soon!