philosopher
Mecca V.I.P.
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- Jul 12, 2006
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haha lol at the brutal arm pump
Nice session there miami
Nice session there miami
stiffed leg deads: 135 / 225 / 315 / 405 (10/10/8/6 reps)
T-Bar Rows: 3x45lbs plates for 10 ; 4x45lbs plates for 8 ; 5x45lbs plates for 8
Lat Pulldowns to the Back: 100 / 125 / 125 / 150 / 200 (10 reps each)
Hammer Strength Lateral Iso Row: 3x10 with 4x45lbs plates (one arm row)
Seated DB Curls Heath Style: 30WU / 40 / 40 / 40 (10 reps)
EZ Bar Curls: 75 / 95 / 95 (12/10/8 reps)
DB Preacher Curls: 25 / 35 (10 reps)
Hammer Strength Crunches: 4x25 200lbs
DB Shrugs: 75 / 75 (10 reps warmup)
BB Shrugs off Floor: 225 / 315 / 405 (10 reps)
warmup stretching and rotator cuff work
Benchpress: 135 / 175 / 225 / 225 (12/10/7/6 reps)
Inc DB Benchpress: 55 / 65 / 70 / 90 (12/10/8/7 reps)
Peck Deck: 135 / 135 / 165 / 165 (10 reps with nice squeeze)
Seated EZ Bar Skullz: 55 / 75 / 95 / 95 (10 reps)
Y-Bar Extentions: 80 / 100 / 100 / 150 (12 reps, nice and slow with nice squeeze, pump was so bad i couldnt touch my neck )
Hammer Strength Crunches: 7x25 170lbs very slow
DB Shrugs: 80 / 100 (12 reps warmup)
BB Shrugs off the floor: 225 / 315 / 405 / 455 (10 reps)
Seated Calf Raises: 7x15 with 4x45lbs plates
warmup stretching and rotator cuff work
Inc. Legpress: 10 plates (450lbs) / 14 plates (630lbs) / 22 plates (990lbs)
Front Squats: 135 / 225 / 315 (8 reps, very short break between sets)
Squeeze Leg Extentions: 90 / 90 / 90 (12 reps with 3sec squeeze)
One Legged Leg Curl: 80 / 90 / 120 (12 reps)
Rev. Peck Deck Fly's: 75 / 90 / 90 / 135 (10 reps)
Hammer Strength Military Press: 110 / 130 / 170 (10/10/7 reps)
Cable Side Raises: 20 / 20 / 40 (15/15/10 reps)
Forearm DB extentions: 20 / 20 / 20 / 20 (15 squeeze reps)
Cable Forearm Curls: 20 / 20 / 30 / 40 (12 reps)
Hanging Rev. Crunches: 4x15
Hammer Strength Crunches: 4x25 170lbs
warmup stretching
Stiffed Leg Deads: 135 / 225 / 315 / 385 (8 reps)
Bent over Rows: 135 / 225 / 225 (10 reps)
Lat Pulldowns to back: 100 / 125 / 125 / 150 / 175 (12 reps)
Hammer Strength Iso Row (one arm) : 3x10 with 4x45lbs plates
Seated DB Curls: 30WU / 40 / 40 / 40 (15/10/8/7 reps)
EZ Bar Curls: 75 / 95 / 95 (10 reps)
Seated Concentration DB Curls: 25 / 30 (10 reps)
Hanging Rev. Crunches: 3x15
Hammer Strength Crunches: 3x25 200lbs
DB Shrugs: 75 / 120 (10 reps warmup)
BB Shrugs off the floor: 225 / 315 / 405 (10 reps)
warmup stretching and rotator cuff work with 20lbs db's
Benchpress: 135 / 175 / 225 / 225 (10/8/6/6 reps)
Inc DB Benchpress: 55 / 65 / 75 / 85 (10/10/8/7 reps)
Peck Deck: 135 / 135 / 165 / 165 (10 reps)
Seated EZ Skullz: 55 / 75 / 95 / 115 P.B. (10/10/10/9.5 reps))
y-bar pushdowns: 80 / 100 / 120 / 170 (10 reps, nice and slow with squeeze)
Hammer Strength Crunches: 3x25 200lbs
DB Shrugs: 80 / 80 (12 reps warmup)
BB Shrugs off the Floor: 225 / 315 / 405 / 405 / 495 (10 reps, last one was off the rack-had some problems with my right lat there)
Seated DB Shrugs: 80 / 80 (12 reps, just to finish it off)
Seated Calf Lifting: 6x15 reps with 4x45lbs plates
Inc Legpress: 10 plates (450lbs) / 14 plates (630lbs) / 22 plates (990lbs) (all 12 reps)
Squats: 135 / 225 / 365 (8 reps, atg of course)
3sec squeeze Leg Extentions: 90 / 90 / 120 / 120 (10 reps, squeezed the shit outta them lol )
One Legged Leg Curls: 80 / 90 / 120 (10 reps)
Rev Peck Deck Flys: 75 / 95 / 95 / 120 (10 reps)
Seated BB Military: 135 / 135 / 175 (10 reps, full rom, felt aiight)
Cable Side Raises: 20 / 30 / 40 (10/10/8 reps)
Cable Forearm Curls: 20 / 30 / 40 / 50 (15 reps)
Cable Forearm Extentions: 20 / 30 / 30 / 30 (12 reps)
Hammer Strength Crunches: 3x25 200lbs
stiffed leg deads: 135 / 225 / 315 / 405 (10/10/8/6 reps)
bent over rows w/ underhand grip: 135 / 225 / 225 (10 reps)
Lat Pulldowns into Neck: 100 / 125 / 125 / 150 / 200 (12 reps each set with nice contraction)
Hammer Strength Iso DB Row: 3x10 with 4x45lbs plates and nice contraction
Seated Heath Curls: 30 / 40 / 40 (10/10/8 reps)
EZ Bar Curls: 75 / 95 / 115 (10/9/7 reps, had some pain in my right shoulder here)
DB Preacher Hammer Curls: 25 / 35 (10 reps with nice contraction)
Hanging Rev. Crunches: 3x15
Hammer Strength Crunches: 4x25 with 200lbs
DB Shrugs: 75 / 100 (12 reps warmup)
BB Shrugs off the Floor: 225 / 315 / 405 (12 reps)