Steves new log

[Project Evo]

Pushing some great numbers Hypo and judging by the latest pics, it's paying off. Keep up the intensity mate, you're looking good from the waist up.

 

[Hypocrisy86]

thanks EVO!

i forgot to put one legged ham curls on that last day
4 sets of 8
70,80,90,100

today was
cardio
30mins treadmill fast walking uphill

then 30mins on bike

 

[onebigeric]

Those one legged curls look nasty, Hypo. Were those done standing or lying down?

Cardio looks good as well. Any count on calories burned?

 

[Hypocrisy86]

155 on tready
202 or so on bike

those were standing leg curls
i used to do lying leg curls
but it was to easy
probly cus of the extra padding on the cushion
i was doing 120lb one legged lying curls
same reps, but it made my feet pop outwards to where
it hurt
and standing ones dont

 

[Hypocrisy86]

today

arms chest

arms-
Bicep Cable curls 4 sets of 20
70,70,80,80

tricep
overhand tri presses
4 sets of 10
50.60.70.80

biceps
seated hammer curls NON-Alt
both hands at same time
4 sets of 8 with 40lbs

tricep
DB kick backs
15,15,20,20
12 reps each

chest
flat DB presses
4 sets first set was 12
first three on each set is wide out
then normal then three wide etc
30,40,45,50
i got 8 with 50,slow...

 

[Rocky]

Nice work man. Got a nice thick look in the pics. I may have asked this before a long time ago but why pyramid the weight instead of going straight to main weight for work sets?

 

[Hypocrisy86]

Nice work man. Got a nice thick look in the pics. I may have asked this before a long time ago but why pyramid the weight instead of going straight to main weight for work sets?

you mean

4 sets of different reps?

 

[Hypocrisy86]

ROCKY i thought bout what u said

what would be a good way to do my sets and reps?
i was thinking bout doing just
2 sets for each workout but with 15+reps with moderate weight
is that okay? and to compensate for the low sets, adding an extra workout is okay? or no?

 

[Rocky]

All I meant was that your 4 work sets seem to be adding a little weight to each set so you're only using your max work weight on your last set effectively. Why not do a couple of warm up sets using 50-75% of your main work set and then go straight into your main weight so not wasting energy on sets with slightly less weight. How many work sets and rep scheme is up to you depending on your preference and what work best for you, but I wouldn't waste energy on "lesser" work sets, if that makes sense.

 

[Hypocrisy86]

thanks!

 

[Hypocrisy86]

today

shoulders, abs, back (some cardio)

shoulders-
huge super set
3 sets of 10 each
Db front raises,
Db presses (standing)
Db bent rear.

20lbs

Abs-
Standing side rope crunches
80lbs 4 sets of 12

standing rope crunches
4 sets of 10-12 100lbs

back-
cable rows
4 sets of 12 with 150lbs
then after each set of the cable rows
a ss with 70lbs db hybrid rows
3 sets of 8 per arm.

cardio-
10mins 80+ cals

 

[Rocky]

Nice session. Every now and again I throw in a shoulder session like that - feels good.

 

[Natureboypkr]

oh yeah they feel great

 

[Hypocrisy86]

thanks Rocky and Nature
yea those Sss for shoulder are amazing.!

today was cardio

35mins
200cals burned

 

[Hypocrisy86]

today, chest, legs

Cardio WU 10mins

chest-
Wide chest press machine (hammer strength)
135lbs 3 sets of 10, then a set of 14 (burn out i guess coulda done more)

smith incline press-
4 sets of 125lbs 10 reps each

i think i did 12 reps on all of those on one workout forgot haha

then legs

leg press (both legs ! yay)
360lbs (excluding the bar weight)
4 sets of 14

standing DB squats
4 sets 16,14,12,10 . 60lbs on each arm
120lbs total

 

[Hypocrisy86]

forgot to add Standing ez bb reverse curls
i did those after each set of chest press
3 sets of 10, 20lbs 40,60

 

[Dobbs]

Keep poundin your chest and legs hard like your doing. It will pay off soon enough your young, and got many years of lifting ahead of you, looking strong as of now

 

[onebigeric]

Superseting chest and forearms looks like a sure deal for pain and growth, Hypo. Keep innovating

 

[Hypocrisy86]

Dobbs - yea im still considered young in working out, i always wanted to do DB squats that way.., chest is hard to do tho, but im focusing more on it now


Eric - Yea, i walked straight to the EZ BB rack and did them
no pausing.. felt goooood, i heard doing reverse curls/bb/dbs can help
your grip .

 

[Hypocrisy86]

i also forgot bout one legged calf presses
after each set of leg presses
i did 4 sets of 8 per leg
with the 360lbs

today is chest,bis.tris
goal

bicep cable curls
100lbs 4 sets of 20
i did 4 sets of 20 with 80
and i knew i could go higher..

Tricep cable reverse pull down
4 sets of 10 with 90

DB hammer curls seated non-alt
4 sets of 10 with 40lbs
Have to do both handed curls seated
cus its hard to balance the weight standing

DB kickbacks
4 sets of 12 with 20lbs

Chest
DB flat chest press
4 sets of 10, 50lbs