Steves new log

[Hypocrisy86]

not looking bad at all, from that picture your bf looks to have dropped a bit then in your last posted pics, also definition looks to be up a bit, seems like the constant cardio you do is paying off.

Thanks Dobbs !
i dont do much cardio
but when i do, i only do it to whee my legs are burned out
last time i did heavy cardio
was when i had my heart rate at bout 174-180 for 8mins straight
got off the bike, each leg felt like it weighed a tonne

 

[Hypocrisy86]

Toooday

Chest, some back, legs

Chest -
Wide chest hammer presses 3 sets of 12 with 135
then a burnout set 15

Cable low crosses for lower chest
4 sets of 12 30lbs per side
good burn for me.

incline smith presses
4 sets of 10-12 , 125lbs

Some back
they dont have the low iso row like serb has
i thought it was..

High iso row or w/e.
4 sets of 10-12
55lbs, 65lbs, 70lbs, 70lbs each side

Legs
leg preesses
360lbs leg presses 4 sets of 14
with 4 sets of 8 with one legged calf presses same weight
as the leg presses

DB squats, 60lb dbs on each side
arms straight down
4 sets of 16,14,12,10
that shit does very good!

then a scoop and half of Syntha-6 protein

 

[Rocky]

Nice work. Some big muscle groups to do in the same session but you did it.

 

[Hypocrisy86]

Nice work. Some big muscle groups to do in the same session but you did it.

you should try the DB squats man
seriously that shit will burn your outer quads easily
utilizes more balance, and helps you with real squats
yea i dont know why i gotta tendency to do all these compound stuff

 

[Hypocrisy86]

today
Biceps, triceps,chest

biceps -

Cable curls 2 sets facing stack 2 sets facing away
120lbs ,15reps each set

Triceps -
Vbar tricep push down plus hold and flex
90lbs 4 sets of 10-12

Biceps -
DB hammer curls
4 sets of 10 alternating
45,45,50,50 lbs

Triceps -
DB kickbacks twist style
4 sets of 12, with 20lbs

Chest -
50lb DB chest press
4 sets of 10

 

[SerbMarko]

nice arm session.. but why so little for chest?

 

[Hypocrisy86]

nice arm session.. but why so little for chest?

when i do the DB presses for chest
i focus on flexing my biceps
i know..ur thinking its pointless
but i have a problem with doing bench pressing and all
i do the db presses for more balance plus i do rotator cuff presses 10reps with each arm after a set of the plain presses, i flex my biceps on the way down
and after the 4th set i did DB flye fascia stretching ..

 

[Hypocrisy86]

today cardio light 30mins

some abstract workouts
back,chest, cavles

 

[Hypocrisy86]

today ,
changed my back workout to BB rows
and my bicep workouts instead of 120lb cable curls
i will do straight bb curls

 

[Hypocrisy86]

today back, abs, shoulders


shoulders -
DB shoulder SSs
front, raise, bent
20lbs 3 sets of 10 each

Abs -
Ab rope twist crunches
4 sets of 10-15
100lbs

Ab rope crunch
4 sets of 15 150lbs

Back -

BB rows , i havent done these in bout 2 + years or so
thought 90lbs would be too much
but it was light fucking weight..odd
was suppose to do 90lbs with 4 sets of 8
but since it was so light
i did 3 sets of 8 then the last set was 12
90,110,115, then 125 with 12 reps
easy probably coulda went up to 175 with 12....

then DB rows
4 sets, 80,80,90,95 8 reps per arm

 

[SerbMarko]

good job on the BB rows man.. i would do those all the time if i were you.. how many times a week do you hit your bodyparts?

 

[Hypocrisy86]

^^ 3 day split, and usually 30min cardio in between

1st day
arms, and one chest workout

2nd day
back,abs,shoulders

3rd day
chest, legs,

 

[Hypocrisy86]

legs will be the same

but next time i do arms im gonna try
4 sets of 10 with DB hammer curls ,
50,50,55,55

legs i ACTUALLY might up it from 360 to 400
with 4 sets 14.

 

[Dobbs]

Yup, yup look to be on the right track hypo, strong rows too both db and bb, keep hitting abs and cardio hard too, all that solid muscle your building has been, and will continue showing itself better. Keep up the good work.

 

[SerbMarko]

ever consider training 4 or 5 days a week with a bit more volume?

 

[Hypocrisy86]

ever consider training 4 or 5 days a week with a bit more volume?

not really
4 days would be the maximum due to time
gym is busy on certain days, making me utterly fucking mad, too mad to train
and having a car, driving my bro uses mine

what would you say would be a good 4 day w/o?

i think it would be like this

day 1 - back,arms,

day 2 - chest, abs, shoulders

day 3 - calves, legs,

day 4 - cardio ?

 

[Hypocrisy86]

ok today was cardio
30mins 300cals

then had some free food
they had hot chili dogs at the gym
and party crap, customer appreciation day

 

[Rocky]

Good job on those BB rows - try and make them a staple - especially seeing as you took to them so well.

 

[SerbMarko]

i think it would be like this

day 1 - back,biceps

day 2 - chest, triceps

day 3 - legs/abs

day 4 - shoulders/calves

fixed

 

[Hypocrisy86]

thanks Rocky thanks Serb
gonna write that split in my journal!