Steves new log

[Hypocrisy86]

day 1 will be

BB rows

DB rows

BB curls

DB hammer curls

day 2

Flat bb bench

underhand cable Xs

incline db press

Tricep vbar pushdown

latpulldown pressdowns

day 3

leg press

machine squats

ab rope twist crunches

kneeling ab rope crunches

day 4

machine shoulder raise

DB rear raises

DB front raises

calf seated press

done

 

[CJU]

yeah looks like a good split. but one split isn't so much superior to another that you will see noticeably better gains with one over the other...you gotta eat right. one diet IS superior enough to another that you will see noticeably different results.

 

[onebigeric]

Looks like a good plan to me, Hypo Let us know how it goes.

 

[Hypocrisy86]

last nights workout

Chest, tris ( only did 2 chest workouts an 1 tri, due to time constraints)

Chest -
Flat BB bench (non smith!)
haven't done free weight BB in long time
115lbs 4 sets of 10
hopefully i'll bring that up to 135, and up

DB incline wide presses
35lbs 4 sets 10-14

Tris -
Close grip bar
tri pressdowns
50lbs 4 sets of 10-12

(the stack in the hammer room feels heavier
guess its just the way it was made, still is a good thing
though, since most stacks dont or wont feel like their passed 200lbs)

done

 

[Hypocrisy86]

CJU - not worried bout cutting as of now, thanks man

Eric - thanks, im trying to do more free weight stuff, at least the type of free weights ,my arms would usually give out, just gotta do lotta rotator cuff exercises

 

[SerbMarko]

nice man.. how did u like doing chest and triceps?

 

[Hypocrisy86]

^^ alot, getting more strength in, gotta keep my balance more on flat BB

today -

Chest (the one i missed last time)
Bis
Tris (the one i missed last time)

(i fucked up the routine , back and bis, i did bis but no back
next day is all shoulders calves, to fix it, and reset)

Chest -
Low cable Xs
30lbs 4 sets 12

Tris -
Latpull down tri push downs
4 sets of 12
facing away from the stack,
40,50,60,70

Bis -
Straight BB curls
60lbs 4 sets 10 - 12

DB Alt hammer curls
50lbs 4 sets 12-14

done, had a 20gm glutamine shake with pineapple juice
got home whole can of albacore tuna
and half scoop of syntha-6

 

[Dobbs]

Massive hammer curls their, ive been doing them lately hits my forearm and lower bicep so well, is that were it hits you too? Either way thats alot of weight keep up the good work

 

[Rocky]

Couple of good sessions. Good to see that you still hit it even with the time constraints!

 

[SerbMarko]

nice job.. if i may critique a bit.. you can probably increase the weight a bit and lower your reps.. just a suggestion.

 

[Hypocrisy86]

Dobbs - yea DB hammers are the closest to forearm training i'll do
usually Forearm curls hurt my elbow if using large weights

Rocko - Yea i huslted my ass out of the gym after completion
surprise di didn't trip over

Serb - Yea i might up the weigths

 

[Hypocrisy86]

yesterday morning

Legs, abs

Legs

400lbs Leg press
4 sets of 14
i put the sled where it was 90% focused on my hams
i was holding my hams with both arms and they were pumped
got up flexed em looks like im gonna get a ham peak haha
with one legged calf presses same weight
just put the leg sled up and did the calf presses
no need to get up hahaha 4 sets of 8 per leg

Machine squats hybrid calf jumps on the way up
135lbs 4 sets of 12

Abs - standing rope twist crunches
4 sets of 10-12
100lbs

kneeling ab rope crunches
150lbs 4 sets of 12

straight leg raises 4 sets 10

then 35mins of cardio
then i had no ride to get home
so i walked the 2.3miles home
with my bag and shit

 

[Rocky]

Nice job on the presses and those pumped up hams!

 

[Dobbs]

heavy ass leg presses, ull hit ur hams good the way ur doing them, nice cardio as well, sucks about the walk home, but that will sure burn off some fat. Looking good like always.

 

[Natureboypkr]

damn quality session

 

[Hypocrisy86]

thanks
right now im at the gym waiting for my ride
Today

Shoulders. calfs, cardio

Shoulders -

DB sides 4 sets of 12, 20lbs
DB raises 4 sets of 12 25lbs
DB rears 4 sets of 10-12 30lbs
DB front raises 4 sets of 10 20lbs

calfs -

90lb seated calf raises
4 sets of 10-12

Cardio -
30mins from level 1 thru 6
then 5min cool down

then i had my protein shake
which is 2/3 scoop of syntha 6
mixed with half a scoop of glycergrow
18grams of fermented l-glutamine
and half a serving of micronised creatine mono h

 

[Hypocrisy86]

did benches
did stuff
not in the mood to say what
be back in a week

 

[Bulkboy]

did benches
did stuff
not in the mood to say what
be back in a week

 

[Dobbs]

Nice shoulder workout, thats how your shoulders will grow imo. Those lateral movements and raises always make my shoulders grow much more then all the pressing movements. Not bad weight u used with them either

 

[Dobbs]

P.S Hows syntha 6 working out for you? i just ordered some of that myself last night.