Coming soon- Steves new log of unspoken muscle

[bambam55]

Yeah thats a lot of work. had to take some time. Glad to see you working hard, good job

 

[Hypocrisy86]

Nice upper body session, how long did that session take?

little over 2 hours

 

[Hypocrisy86]

today

after work

11:00Pm to 9:05AM then straight to gym


legs

one legged leg press for right leg on machine up to 200-210lbs 8-10reps

leg extensions
up to 200lbs 6-8reps (from 110lbs)
leg presses up to 6-7 plates per side 8-10reps easy
hack squats up to 5 plates per side 8 reps

arms -
biceps
cable rope curls up to 52.5lbs or kgs of something weird cable machine
8-10reps (from 32.5lbs/kgs all same reps)
left arm strengthening, seated preacher type curl, up to 70bs no reps, Hold at top for as long as possible,
from 50lbs for 30+seconds, to 70lbs for 15-20seconds.
some freemotion curls to finish off the pump

 

[KurtyJ99]

Keep up the solid work man, consistency is key.

 

[Samoan-Z]

Nice session and time Hypo, I see alot of epople try to rush thier workouts but im usually a long workout guy I take my time get good rest inbetween sets to get the full potential out of each set.

 

[Hypocrisy86]

^ yea, people at my gym take time, but they talk and chat on their cells. etc
annoying lol. good to wait

today -

shoulders -
seated miltary presses 3 sets (infront, behind neck, and straight up)
90lbs, 110lbs ,110lbs 6-8reps
shrugs with machine facing away then facing forward 3 plates per side 8-12reps
db rear delt raises 22.5lbs then 30lbs 8-10reps each

back -
standing cable rows up to 100lbs 5 reps (3set)
seated plated lat pulldown machine, 2 plates per side 10-12, then added a 25lb per side 4-6reps

ab-
standing ab rope crunches super set with standing oblique twists with bar
3-4sets up to 62.5lb on machine, and one set with standing oblique twists
kneeling machine oblique twists 70-75lbs 15+ reps ( 2 sets)
seated machine crunches up to 80lbs 8+reps

 

[Samoan-Z]

Nice session man, loving the shoulder work especially.

 

[PrizeFighteR]

How's the pct coming bro?

 

[Hypocrisy86]

Sam - thanks man, im trying to do things a tad different since i only do 2-3 sets, i try to hit the shoulders good, and everything else.

Prize - going alright man, noticed my size is still the same, same weight, 178+ gained 6-8lbs
still eating more.

 

[bambam55]

Nice work with those shrugs. You got a lot of ab work done there too.

 

[miamiracing]

do you still work out, fat ass ?

 

[Hypocrisy86]

^ hey now, whos the fat one..
lulz.

yesterday -

all upper body

arms,
db culrs 35lbs 2-3sets 8+
db hammer curls 40lbs 1-2sets 8-10+
standing cable curls, facing away from stack up to 60-80lbs? 8-10reps 2-3 sets..
seated machine curls, reverse one hand at a time, up to 40lbs 6-8reps multiple sets, forgot lulz
might have done another bicep workout but meh

triceps -
db kick backs 20-22.5lbs 8+reps 1 set for warm up
seated machine tricep/chest dip, up to 270, 2-3reps, need to keep myself on the machine
3 sets

shoulders -
Seated side raises up to 80-90lbs one handed 2 sets 4-8reps
might have done somehting else meh

chest-
cable crossovers up to 50-60lbs per side 4-8reps 3sets
then low crossovers for lower chest up to 30-40ls 6+reps 1-2sets
flat db flys 2 sets 35, 40-45lbs 4-8+reps
some machine presses..

abs - standing ab oblique crunches
oblique twists up to 100lbs 2 sets 10+

back -
one handed machine cable row, up to 140lbs per arm 4-5reps
seated latpulldown with v-bar up to 160+lbs 2+reps 3-4sets

 

[Samoan-Z]

Awesome session bro, love the dip machine sets.

 

[KurtyJ99]

Great workouts bro.

 

[Hypocrisy86]

Sam - thanks man, yea that dip machine is nice, you sit down, and the back of the seat is somewhat slanted in, and theres a handle on each side, that can be folded for wide grip or close, i use wide,and you just push down, handle grips are weird looking too, kinda like a f'ed up T. lol

Kurt - thanks man!

yesterday before the gym closed at 3pm

just legs

Leg extensions -
right leg only 60lbs 6-10reps
left leg only same as above
both legs 2 sets up to 140+ 6-8reps

calf presses on leg press sled
up to 5 platers per side 8-10reps

hamstring curls seated one legged
50-70lbs 4-6reps per leg
both legs 120-140lbs 6+reps

seated one legged leg press on machine
up to 210lbs per leg 6-8reps
2-3sets

 

[PrinceVegeta]

Awesome sessions u have been having lately man! keep up the good work!

 

[miamiracing]

sup stiffler

good workout, do squats bro..

 

[Lionheart]

How you been Steve!?Session looking good.Keep working hard!

 

[Hypocrisy86]

thanks guys

last nite

Chest -
flat db presses
50,60,70,80, 8 8 8 2-3reps
machine chest presses up to 140-145lbs good contraction, dont let stack hit the bottom, and hold
6-10reps 2-3sets
and some other chest.

back -
seated machine lat stuff, like high row, and another one, did 3 different machines
up to 90lbs per side, per arm 4-10reps 2-3sets each machine
cable rows up to 145lbs 4-6reps 3 sets
shrugs with deadlift plate loader up to 250-280lbs 8+reps

shoulders-
db front raises 30lbs 10reps, 35lbs 10reps

triceps -
tricep pressdowns up to 80lbs 4-8reps

biceps -
bb curls 50lbs 8+reps
ez curl bb curls 65lbs 6-8reps
reverse straight bb curls 70-75lbs 4-8reps 2-3 sets

did a warm up for biceps.

abs -
ab rope crunches 50-55lbs on odd stack standing/kneeling combo
8-12reps 2-3sets
ab crunches on machine 80-100lbs 2 sets 8+
oblique twists 100lbs 2 sets 8

 

[tkD]

good work Steve!