Coming soon- Steves new log of unspoken muscle

[Hypocrisy86]

Chest and some abs

flat bench up to 205lbs 3 or so reps (been ages since flat bench, surprised i got passed 185 lol)

some fb flyes, 55lbs for 4,6,7,then 8 reps

some decline hammer strength press one armed reps
up to 130 per arm 6+ reps

 

[Maxmonzter]

pretty solid session, kinda exspected more from you in the bench but you haven´t done it in a long time so it´s cool

 

[Hypocrisy86]

thanks Max, i could have gotten more reps or added more weight, but i was heading straight to a bar after gym, didnt wanna over do it etc. going to do chest, legs later.

 

[co05]

Getting wasted after lifting... way to go!

 

[Hypocrisy86]

Thanks man,

today
for bench press i got to 225lbs for 3-4reps amazingly

got up to 55lb db hammer curls 14 reps

tricep pushdowns up to 180lb 4-5reps

did some back, etc

 

[Hypocrisy86]

did quick workout

rotator cuff, some abs, and trap shrug holds for grip

trap shrug holds up to 5 plates a side each, 10+ seconds

db alt curls 40lbs 14, 45lbs 10-12? 50lbs 6+
db hammer curls 55lbs 6-8. 60lbs same

some reverse straight bar cable curls 3 sets up to 120 for 4+

some hacksquats 2 sets 3 plates a side for 8, then 4 plates a side for 8 parallel

one handed tricep pushdowns, up to 60lbs 6 reps each hand 2 sets

one handed laying face up db extensions 25lbs 8+ 30 6+ (slight hold at top)

seated db front raises 25lbs 15+ 30lbs 10-15

ab rope crunches up to 70lbs on one pulley machine 10+reps 3 sets.

 

[Hypocrisy86]

today

cable rows up to 200lbs 6+

db rows up to 125lbs 6-7reps

bent over db rear delts stuffs 30lbs 6-10reps 3+sets

seated hammer strength shoulder presses up to 70lbs per side 4-8reps,
seated db shoulder presses up to 60lbs i think? 4reps

ab rope crunches standing up to 70lbs on one pulley machine 8-12 reps

Powerlifting work

standing heavy bb curls, 4 reps reverse 4 reps normal 2 sets
last set is 1 reverse, 1 normal 1 reverse 1 normal etc. up to 105-110lbs?

 

[Bulkboy]

good sessions lately hypo grats on the bench pr

 

[Hypocrisy86]

Today

bench press 4x4
135 for 4, 165 for 6 185 for 4 205 for 4

then 215 for 1, then drop set to 210 4 , 4, 4 ,4 had a spotter to

my goal is 315 for 2 reps by February.

then abs usual stuff

some cable side shoulder raises from the back up to 30lbs per arm 4-6reps

incline db flyes up to 50lbs 6-8reps
decline db flyes same

 

[Hypocrisy86]

good sessions lately hypo grats on the bench pr

thanks man!!!

 

[Hypocrisy86]

todays


legs --

leg press up to 8 plates per side 4+
hack squats up to 6 plates a side 2 reps
calf press on sliding seat thing 6-7plates each side with 2 25lb plates on hand rails, 2 sets 10

arms--
tricep rope pushdowns outwards squeeze up to 70 or 80 i think? forgot... 6-10reps
then tricep rope overhead extensions about the same

bicep db alt curls 50lbs 6 2sets, then 55lbs for 1 set of 6
50lb db hammer 12-16 2 sets, same with 55lb

db rear delt raises on bench, 30lbs 3 sets 8
db front raises, 30, 10+ 35,10+ 40 8?+

ab rope crunches usuall
cable side obliques up to 70lbs good feeling

some back work seated row machine thing, up to 240lbs on it 2 sets 4-6

cardio 33mins under 200 cals burned

the gripper 5 plates, hold for 10-12seconds...

 

[Hypocrisy86]

today

33min cardio same as last time

arms

up to 60lb db alt curls 2-4reps (heh, tried it for once hard)
up to 50lb db hammer curls 14+ reps
some rope curls up to 90lbs 6+reps

triceps
one handed pushdowns with cable
up to 70lbs 6reps each hand

db kickbacks up to 40lbs 6+reps

abs usual

cable sides for obliques up to 60-70lbs 8reps+

some wrist curls regular and reverse with dbs

the gripper hold 2 10+seconds holds 5 plates,
shrug holds up to 4 plates a side 10-15+seconds

shoulder presses hammer strength both front and regular
up to 65lbs with front, then with regular 2 sets.. i guess up to 70lbs 4-6 reps

dips
3 sets 8

pulley rows up to 210lbs 3 reps

db rows 125 6 each hand, then drop set (twice) to 100 for 8 each, full ROM

 

[ironheart]

good sessions bro. heavy ass leg presses and hack squats. keep up the good work.

 

[Hypocrisy86]

thanks Iron!

past couple of days i hit the gym

highlights are

60lb db curls 4reps
120lb one legged leg extensions 4+
seated/standing front db rasies 45lbs 8 reps
slow reps seated hammer strength chest press incline
105lbs a side up to 8 (slow as push and going back to start)

pulley cable row 210lbs 3 + reps
db flyes 65lbs 4-8
close grip bench 185 reps i forgot
one handed tricep cable pushdowns 80lbs 2-4reps

 

[Pickle]

some great highlights there steve. i like your chest strength improvements!

 

[Hypocrisy86]

thanks pickle

ive been hitting the gym and doing cardio 30-35mins 3 times a week, also doing one legged leg presses for now on, up to 3 plates a side with a 25 a side for 6-8 reps.

 

[PrinceVegeta]

^^ thats pretty heavy for unilateral leg presses, keep it up hypo

 

[Hypocrisy86]

thanks John

also


last session

5x5 bench press
185

dips 3 sets 8

decline db flyes 45 6-8, 50 4+

ab rope crunches
side cable oblique bends up to 100lbs 8 reps a side

did squats
up to 175 6-8 reps ass to grass and pause at bottom for 3-5seconds.

going back to gym do do
bench
squats
and some deads

 

[Hypocrisy86]

did some legs, shoulders,abs etc

main goal achieved i guess

ass to grass and pause squats

185, 6-8reps, 195 3, then 195 again for 2, tough
ass cheek was about an inch from the floor or so, paused for 3-5 seconds each rep at bottom.

 

[miamiracing]

time to hit the 225 broski