Napol3onator-Will's log of weakness

[jnutz19]

NICE WILL.....i love how you are referring to them as your secret raises now lulz

 

[Samoan-Z]

Man nice work we both did shoulders.

 

[El Freako]

shoulders:
smith military:
135 x 15
185 x 12
225 x 10

seated f,b,s rest pause raises:
30s 10 all around
35s 10 all around
...then i stood and did 40s lol

honeslt..this was plenty enough..but i did my secret raise lol ith 20s and 25s

then..shrugs smith:front and back superset:

185 x 20 front/ 20 back
225 x 20 front/ 20 back

dumbells:
70s 10
90s 10
100s 10

Then i finished on a shoulder machine...I really don't do too terribly much for shoulders at this gym, but i still get a really good workout. Next week ill do 50s on raises

I just want to mention that you sure are using the the smith machine a lot. How bout giving some good old free weights a try.

 

[PrinceVegeta]

Good session will! try some free barbells like freako said! more training of the stabalizing

 

[Napol3onator]

shoulders with jnizzle:

dumbell military:
60s i believe x 12
75 x 10
90s x 8

F,S, B raises superset:

20s x 10
30s x 10
40s x 10

upright rows:
65 x 10
85 x 10
95 x 10..light as fuck

machine raise:
85 x 12
95 x 10
135 ? x 10
dropset 150, 125, 100, 75..40 reps!!! good burn eh jermy?

Barbell shrugs:
135 superset front and back 20 a side
225 same thing

Dumbell shrugs:
a bunch of random numbers for a lot of reps..then at the end..120s x 20..and 100s x 40

 

[Napol3onator]

3/3/09

Shoulder Day

DB Military Press
65sx12
80sx10
100sx6

Lateral Raises(super sets)
25sx12-side
25sx12-front
25sx12-rear

35sx10-side
35sx10-front
35sx10-rear

45sx8-side
45sx8-front
45sx8-rear

Upright RowsEdit: i forgot to put these in earlier
85x10
95x10

Lateral Raise Machine
85x12
115x12
Drop set
150x10
125x10
100x10
75x10

DB Shrugs
70sx20
100sx20
120sx12
80sx30

 

[Napol3onator]

Arm day wit jnutz..coming up in a little while..yea i know..who gives a fuck hehe

 

[Napol3onator]

3/8/09

And last for today is chest.

Chest Day

BB Bench(went light on BB bench so i could go heavy on DB bench)
135x12
185x18
225x12

DB Bench
70sx10
100sx10
130sx10

DB Incline
65sx12
120s x 6

Dips
BWx30
BWx20

Cable Crossovers
60x15
100x12

Decent chest day..the incline is starting to feel almost as strong as the bench on dumbells..i luvs it!

 

[PrinceVegeta]

Strong presses everywhere! keep it up big man!

 

[jnutz19]

that was an awesome chest workout today well. killing them 120s on incline!!

 

[Napol3onator]

hmm..idk..my next workout is right below this ..wtf

 

[Napol3onator]

Deadlifts
135x12
225x5
315x5
405x5
315x5
315x5

Lat Pulldown
100x15
150x12
180x10
200x10

T-Bar
2plates x15
4plates x12
6plates x16

Chins?:
3 sets:10, 10, 8 lol

Hammer Strength High Rows
2plates x12
3plates x10

Hmm..never done 405 deads b4..but I think my grip was wayyy to wide..so it made it weaker. So next week im aiming at 425 with the same reps!Oh yea, and nothing special to add about shoulder or leg day [/QUOTE]

 

[jnutz19]

that was an awesome back workout Will. them deads were very nice.

 

[PrinceVegeta]

Nice deads Will!

 

[Napol3onator]

yo hos: arm day:

Standing dumbells:
35s x 8
40s x 8
50s x 8

preload barbell curl:
70s x 15
80s x 15

hammers:
50s x 8
40s x 8

straight bar cable supersets:
starting at 100..down 3 more increments, 10 reps each weight:::burnout!
(and again to finish biceps)

Triceps:
2 rope warmups

2 dips sets bodyweight:
x 30
x 50

closegrip bb:
135 x 25
225 x 15
285 x 10

one hand overhead dumbell:
30s x 10
35s x 10

underhand cables:
3 sets, not heavy, med heavy, and ..pretty heavy .lol

v bar:
same as bicep superset..but started at 120. Thats all folks! Chest sunday..

 

[Napol3onator]

Nice deads Will!

Thanks brizo! Yea, they felt really good..and I advise anyone who thinks they have reaaallly bad lower back from deadlifts to think again!..just do regular abs and I promise you if yo have good form, deadlifts can only help

 

[wrestling lyon]

damn intense arm session man keep up the good work

 

[Napol3onator]

CHEST DAY 2/15/09

Jermy and I hit a pretty good chest day..however we left out bb bench ( not a fun idea)

Dumbell bench:
75s x 10
100s(iactually forgot ) x 10
130s x 11 ( i think maybe 1 more rep than usual )lol

Incline dumbell:
65x 12
95 x 12

Chest press:
135 x 25
185 x 20

dips (bodyweight):
25
35

Crossovers/ chest machine superset:
60 x 15/ 80 x 10
85? x10/ 80 x 12
100 x 10/ 100 x 10

Ended on Butterfly machine:
70 x 20
120 x 15

Even though we didn't do barbell bench or as much as we'd liked to on dumbells, it's always still nice to blast the pecs until they are ready to crap when you put your seatbelt on (spoken from experience every week ) So, good workout, and we will from now on hopefully keep doing barbell every week! L8ers

 

[jnutz19]

some recent pics of Will

^^he is trying to show off his big traps

 

[Napol3onator]

no..thats not my fly open hmm