Coming soon- Steves new log of unspoken muscle

[Lionheart]

Your squats are getting stronger,nice
You allready weight 180lbs!!Your growing bro

 

[Hypocrisy86]

Thanks Vegeta! yep their climbing !!

Lionheart - i weighed in at 183 today, Did olympic bb curls
good workout todaaay!!!


today -

rotator cuff work 2 sets 15

Chest --

Flat db presses
4 sets of 5 (going to do 5x5 routine starting next week, just getting used to 5 reps now)
80, 80, 85, 85

Flat db flies
50,55,60 3 sets 5

biceps --

olympic bb curls 5 reps each set
65,85,95,95

free motion curls 3 sets up to 70lbs per arm 3-4 reps per arm

triceps --


seated one handed tricep pushdowns with machine
(the machine where i get 280lbs for reps lol, one handed for now on :imcoolurnot
70lbs 10-15reps
125lbs 8 reps
per arm

shoulders --

seated shoulder machine press
100, 120,140 (forgot reps over 8 each i believe)

seated side machine raises
75lbs 2-3 sets of 8+ one handed each
then drop set to 50lbs with both hands
15-20+ reps?, breathing reps too

abs --

kneeling ab rope crunches up to 150lbs 8 reps (4sets)
standing ab rope crunches up to 80-90lbs 8-12 reps (2 sets)
standing one armed oblique crunches using handlebar (same handle used for crossovers or one armed curls) 2 sets up to 50lbs
did some more abs

 

[El Freako]

Nice all-round session Hypo. Good work.

 

[tkD]

great overall work bro, isn't a lil too much to train chest+arms+shoulders in one day?
anyway good ses nonetheless, keep it up

 

[philosopher]

When do you gonna start with the upper/lowerbody protocol?

 

[PrinceVegeta]

Great awesome huge session man! keep it up!!

 

[Mikew]

Your doing good Hypo. Awesome work on the squats.

 

[miamiracing]

good workouts bra,

you pop 315 on squats for some reps soon

 

[Hypocrisy86]

Thanks guys

Philo next week

 

[Maxmonzter]

looking real strong there hypo, keep it going

 

[Bulkboy]

nice flat presses there hypo, bet ure looking forward to 5x5, should add some strenght if ure not used to low reps

 

[Hypocrisy86]

BB - yea man, i will i might train today or might not
im having a hard time keeping up with the new work/time schedule
i wake up around 4-6pm. and go to work at 11....

 

[El Freako]

I'm looking forward to the 5x5 mate. Good luck.

 

[Hypocrisy86]

Freak0 - i have two days off from work
so i might have to squeeze either 2 day split in
or a one massive 5x5 type full body routine
my workhours suck balls, and i have to sleep from 9am to about 5 pm ish, and eat etc dont really have the time.

 

[Hypocrisy86]

did a full body workout (excluding legs/calfs since my right calf is badly bruised)

first i did arms Milos type style when it comes to speed and making sure you dont pause for too long, did 5-6 different arm workouts (biceps/triceps each)
warm up -- seated machine one handed curls 30lbs 8reps each arm
seated heath curls 30lbs 8-12reps
seated regular db hammer curls ronnie style 35 8 - 12
standing ez bb curl 45lbs 10+reps
standing straight reverse bb curl 50lns 8-12reps
standing rope curls 50+lbs 6+reps
one handed cable curls 30-40lbs? 6-10reps
some other bicep work (testing out some other machines)

Triceps -
super setting after each bicep exercise minimal resting pause (8-12Seconds)
db kickbacks up to 20+lbs 8-10reps
One handed seated db over head extensions 20lbs 8-10Reps
standing cable press downs 50+lbs 8-12 reps
i might have done another tricep thing but i forgot heh

Shoulders -
seated db side raises 17.5lbs 8+reps
seated semi-arnold presses 35lbs 8+reps
seated machine shoulder raises 110lbs 6-10reps
seated machine side raises 70lbs 6-10reps

back --
machine rows and other stuff
i forgot the weights, was singing along to Mortician on my iPod at the time.

abs -- standing side oblique crunches 50lbs 8-10reps per side
seated an crunches forgot the weight but got 8-12reps
side oblique twists 100lbs one set per side 8+reps

chest --
flat bench press with bb 115lbs 8+.
185, 6+ and up to 200lbs for 2 reps (Very amazing considering i havent done flat bb in a long time, and chest in general for 9days nearly)

some other chest work. 50lbs db flies for 6+
hard to keep up energy after the flat bb presses __________________

 

[tkD]

great workout Hypo, that arm work in Milos style looks exhausting, keep it up broski

 

[pGhi]

Man that was a hella workout! you must have been exhausted!

 

[miamiracing]

lots of volume nicca

 

[Hypocrisy86]

Thanks guys, yea it was pretty exhausting pghi

tkD man, it was intense, but still nothing like Milos training... i would probably go to the hospital if i actually tried following the rotations.. lol

Miami - thanks bro.!! volumes my master

 

[Maxmonzter]

that really looks exhausting, crazy volume there and you must be pumped as hell!!!