Hes so hot, just call him the Fireman

[Chesticles]

Those preachers aren't even funny man! How are the guns feeling today?

 

[fallen]

Rocky - yeah those burn like no other

bulkboy - thanx for stopping by it is appreciated

Serb - wish i could've but like Glex said i think the preachers took more outta me than i thought they would

Glex - thanx bro you hit the nail on the head

Chesty - they hurt sooo good lol

Cardio only

25 min sprints and 15 min in sauna

 

[SerbMarko]

hey maybe i missed it.. whats your split look like?

 

[fallen]

hey maybe i missed it.. whats your split look like?

Right now i have too much time on my hands so i have a all out split

Chest
Back
Legs
Shoulders and Traps
Arms

Chest

Bench
135lb x 12
225lb x 10
225lb x 10
135lb x 12

DB Incline
65lb x 12
75lb x 10
85lb x 7

Pec Deck
120lb x 12
140lb x 10
170lb x 10

Dips
Me x 10
Me x 10
Me x 10

 

[Palmetto]

Looking good fallen. Those numbers are good. You cutting right now?

 

[Rocky]

Solid chest session.

 

[SerbMarko]

nice split and nice chest workout.

 

[fallen]

Palmetto - yeah kinda i want to drop some pounds but i need to get my plans all together

Rocky - thank you thank you

Serb - thanx as always

Back

Deadz
135lb x 12
225lb x 10
315lb x 8

BB Rows
135lb x 12
155lb x 10
185lb x 8

Wide Grip Iso Row
90lb x 15
180lb x 12
270lb x 10

Underhand Grip Pulldowns
120lb x 10
140lb x 10
160lb x 10

No cardio and the sauna was off already so i just went home

 

[Glex]

Nice job on the chest and back. The wide grip iso rows look great.

 

[Rocky]

Good to see you logging regular again. Always were one of the stronger lifters.

 

[fallen]

Glex - thanx yeah the Iso row is no doubt one of my favs

Rocky - yeah it is one of the best feelings in the world to be back at the gym with a regular schedule again

Shoulders and Traps

BB Overhead Press
90lb x 12
160lb x 10
180lb x 8

High Rows
85lb x 12
115lb x 10
145lb x 8

Machine Side Laterals
70lb x 12
90lb x 10
125lb x 8

BB Shrugs
225lb x 12
315lb x 10
405lb x 10

BB Front Raises
30lb x 12
40lb x 10
50lb x 8

DB Shrugs
100lb x 12
105lb x 12
110lb x 12

Cardio Stair Master
15mins and 60 stairs per min

Sauna - 20 mins

Edit damn my 5000th post! what a great way to use it in my log lol

 

[Rocky]

A quality 5000th post indeed. Big moves there and 2 lots of shrugs! Big traps for sure.

 

[Dstan]

u have some strong ass legs dude 1000lb leg press and 400lb squat for 10 that's real good. Ur pretty much strong in every area that i've seen man keep it up.

 

[SerbMarko]

Shoulders and Traps

BB Overhead Press
90lb x 12
160lb x 10
180lb x 8

High Rows
85lb x 12
115lb x 10
145lb x 8

Machine Side Laterals
70lb x 12
90lb x 10
125lb x 8

BB Shrugs
225lb x 12
315lb x 10
405lb x 10

BB Front Raises
30lb x 12
40lb x 10
50lb x 8

DB Shrugs
100lb x 12
105lb x 12
110lb x 12

Cardio Stair Master
15mins and 60 stairs per min

Sauna - 20 mins

Edit damn my 5000th post! what a great way to use it in my log lol

awesome job on everything.. great weight, good volume and solid reps.. keep doin your thing man. but if i can add some criticism to this workout.. i would suggest only doing 3 sets for traps, considering they are a small muscle.. so db shrugs of bb would be enough.. not both.. just my opinion

 

[philosopher]

Good looking shoulder workout Fallen. Keep up the good work

 

[Chesticles]

Jebus man those side laterials are insane! Huge weight all round stud

 

[fallen]

Thanx Rocky i think it was a good workout but i can't wait to post even better ones

Serb thanx for the advice don't worry bout adding critisim here i value everyone opinions. So do you think that 6 sets is overtraining, and also since traps are used a lot in high rows is that plus the 2 movements over training?

Philo - thanx yeah like i said i am getting most of my strength back slowly but at least it is coming back

Chesty - lol @ stud close but not yet give me another 2 wks and then i'll take that title

Arms

DB Curls
40lb x 12
50lb x 10
65lb x 8 --> did these first since last time the were a little lacking

Skull Crushers
50lb x 12
70lb x 10
110lb x 10

Preacher Curls
80lb x 12
110lb x 10
140lb x 8 ---> just wanted to see if i still could form was a little off but still burned bad

Rope Pushdowns
100lb x 12
130lb x 10
160lb x 8

BB Curls ---> arms were dead by this point
45lb x 12
65lb x 10
85lb x 8 ---> had some help for the last 3 lol

DB Overhead Extensions
65lb x 12
75lb x 10
85lb x 7

 

[Glex]

Great job on the arms...preachers are ridic as always, and your skullcrushers look good, too!

Nice avi

 

[Rocky]

Great arm work - you sure made up for the DB curls this time! Back to standard the whole way through!

 

[SerbMarko]

Serb thanx for the advice don't worry bout adding critisim here i value everyone opinions. So do you think that 6 sets is overtraining, and also since traps are used a lot in high rows is that plus the 2 movements over training?

well im just goin by what i know and whats worked for me.. my traps are pretty big.. ive never trained them too hard.. i just try for 3 sets max.. but i guess we are all different.. personally i just like to burn them out with a higher weight and they seem to grow..

Arms

DB Curls
40lb x 12
50lb x 10
65lb x 8 --> did these first since last time the were a little lacking

Skull Crushers
50lb x 12
70lb x 10
110lb x 10

Preacher Curls
80lb x 12
110lb x 10
140lb x 8 ---> just wanted to see if i still could form was a little off but still burned bad

Rope Pushdowns
100lb x 12
130lb x 10
160lb x 8

BB Curls ---> arms were dead by this point
45lb x 12
65lb x 10
85lb x 8 ---> had some help for the last 3 lol

DB Overhead Extensions
65lb x 12
75lb x 10
85lb x 7

very impressive arm workouts.. your a strong guy.. those curls and preachers are incredible.. keep it up.