My quest for lots of lean mass yet once again..

[KurtyJ99]

Chest/biceps Ok switching gyms and all because of school so weights are little different here and there fyi.

Bench press machine (Iso)
2p x wu
4p x 13
6p x 6

Incline Iso bench machine
190 x 14
295 x 5 or 6ish lol

Cables
90 x 16
120 x 12

Machine flyes intraverted grip
195 x 12
225 x 12

Dumbell curl
50 x at least 20 each arm for a warmup
70 x 12
80 x 12 thats 2 more reps then last week

hammercurl perfect no motion form
55 x 17ish

1 arm cable curls
60 x alot
70 x 11
80 x 6

 

[KurtyJ99]

Legs

Did leg extensions first this time switching stuff up.

Extensions
130 x wu
250 x 20
290 x 14
300 x 13

Barbell lounges
245 x 9
265 x 9
275 x 9

Hack squat machine, it dips down u don't push up
10p x 12

leg curl 45 seconds rest inbetween really intense
155 x 12
170 x 11
185 x 5

Great workout here, i need to wrap the bottom of my knees though or something. Barbell lunges and squats take their toll imo.

 

[KurtyJ99]

Triceps/delts

Closer grip bench press (little more narrow then shoulder) anymore my shoulders don't like.
225 x 14 or 15
315 x 6

Iso military press
4p x 14
6p x 5 now remember these sets are after the heavy bench imo

skullcrushers really slow and controlled for the extra pain
95 x 12
95 x 12
95 x 10 beyond slow here

Front db raise
50 x 18

lateral db raise
45 x 18
50 x 13

cable pushdown
180 x 16
200 x 13

Traps
100lb dumbell shrugs super slow

calves
I just do high reps mainly at the moment
120 to 150 lbs to failure with huge squeezes


OMFG today I got back to doing compound movements, you have no idea how happy I am because of that. Just a month ago I couldn't db press 40's without extreme pain and I had no strength in that plane of motion. :methman:

 

[Samoan-Z]

Nices sessions bor don't5 go overboard on the shoulder work i'd ease back into it little by little.

 

[KurtyJ99]

Nices sessions bor don't5 go overboard on the shoulder work i'd ease back into it little by little.

I was honestly thinking that at the gym, but then my brain said :angrydude:. Then the other half of me went . Then i was like ah well just do it, it's fun. =)

 

[PrinceVegeta]

Nice to see u getting back into it man! just be cautious U animal

 

[KurtyJ99]

Back p = plate wu = warmup

It's Important to note that the exercises are listed in the order I did them in.

Conventional Deads off the floor, feet about a foot apart
2p x wu
4p x wu
6p x wu
8p x 7
10p x 2 I never go to failure on deads very rarely, 10p dead gym lift is guud enough

Bent over row (barbell) strict form
225 x 12

wide grip pulldown
200 x 19
220 x 10

Iso Lat DY row machine (1 arm at a time slow)underhand grip
3p x 12

Iso lat hi row (both arms at same time) overhand grip
6p x 9

Cable row
280 x 17

Rear Delts
150 x 14
160 x 10

Rear dumbell flys
45 x 14


Overall, pretty killer workout today. But for some reason My barbell rows always suck after doing deads it's the weirdest thing. Great lat pump =)
__________________

 

[KurtyJ99]

Chest/biceps

Decline bench

Bar x wu
2p x wu
4p x 16
6p x 6 Shoulder is getting there....

Iso metric bench press ( its the one where your hands get closer as u press)
4p x wu
6p x 7
6p x 8

Cables
100 x 14
120 x 10

Biceps

reverse straight bar curl
40 x 20ish

Dumbell curl
65 x wu

75 x 14

80 x 12

1 arm cable curls with bottom rotation because the bicep also rotates the forearm
50 x f for 2 sets each arm

Todays workout was short but but the pump in my arms and chest was off the hook. I got activated by the Army for 1 week so I will be gone a weekish.
__________________

 

[Samoan-Z]

Awesome work bro, keep it up, see ya in a week big guy.

 

[KurtyJ99]

Back from my trip to Virginia for the Inaugeration.

Just happened to get back on Chest/Biceps day lol.

Rotater cuff warmup stuff

Decline bench
bar x wu
2p x wu
4p x 10ish not going to failure here
6p x 7 with a little assistence on 7th rep, shoulder is getting betterz

Incline machine
4p x 10
4p x 8

Cable crossovers
90 x 10
100 x 10
110 x 10

Biceps

Spider curls 1 arm db
40 x 10 each set is both arms once
40 x 9
40 x 8
40 x 9

Hammer curls (slow)
60 x 18

db curls
Couldn't do the 80's this week, those spider curls killed me
75 x 6
65 x 12

Rev grip curls
40 x alot (for the pump)

This workout was extremley good actually today the first day back. I feel good, biceps and chest are sore once again and no shoulder pain today. Warmups are crucial. 405 for reps in 12 weeks? Possibly, well maybe 350 lol

 

[PrinceVegeta]

Nice session man! big weights being used!

 

[Samoan-Z]

You did declines too bro great work.

 

[KurtyJ99]

I'm just taking a break from keeping a Journal in the gym. I'm in a slight recovery mode atm because I'm not trying to break every single set every week. I'm just trying to solidify my lifts if that makes sense. I will continue to post though.

 

[Samoan-Z]

you better lol.

 

[Hypocrisy86]

Agree with Big-Z, you better lol
those sessions are all intense man, 80 DB CURLS WOOT

 

[Samoan-Z]

Sessions man where are they?

 

[DriDDeRz]

Hey Kurty, hows things mate
haven't heard from you lately, i hope things are okay
Pop in here and give us an update

 

[KurtyJ99]

I'm back for about a month, I'm currently in a rebound.

My split is way different. Just wait till tomorrow~

Hopefully the same people are still here.

 

[PrinceVegeta]

I'm here! put up the sessions!!

 

[KurtyJ99]

Ok strength phase went well today, or should I say as planned.

5 min treadmill warmup

10lb dumbell warmup

Flat Bench

Bar warmup

1 plate warmup, then 2 plate

Working sets

315 x 4
315 x 4
315 x 4
315 x 4

Light straight bar pushdowns not to failure, just for a pump
120 x 15
200 x 15

Light overhead cable exstensions 2 hand
120 x 12
150 x 12

Light trap work
315 x 12 x 2 working sets


And that was it, I hope I didn't do too much, we will see.

325 on the way or 320 depending on how I feel, going up to 350 over the weeks at 4 reps, or at least that's the plan.


Post workout meal was grits/protein shake,1piece of wheat bread, 6 egg whites and 2 whole eggs.

Accidentally put the 2 whole eggs in there, just a habit.

40carb/75pro/10fat