Steves new log

[Hypocrisy86]

Thanks ROCKO!! gonna get their

last nites WO was

legs,
shoulders
triceps
abs

legs
Facing the pad hack squats (sled)
4 sets
90,180,270,360
8-12 reps each
hams
one legged ham curls
50lbs one set

shoulders
front rasies
20lbs 4 sets
then with the wide outs
hard to explain
then 8-12 lbs side
straight out, forcing muscle

Triceps
Heavy dip hammer machine
up to 205lbs
6 reps
Lat pull down tri push downs
up to 80lbs on bar, 8-12 reps

Abs
Standing ab rope crunches
120lbs multiple sets and reps
kneeling 150lbs same as above
then some twisting crunches

done

 

[Turkish1530]

yeah hypo yet another solid workout !!!!

 

[Hypocrisy86]

Thanks TURK
today

chest biceps

chest flat bb bench
225lbs 3 reps

Biceps

Standing DB alt curls
30,40,45, 50lbs
10 - 12 reps each

BB curls (using bench barbell)
95lbs 2 sets of 6
then 105lbs 4 sets of 6

DB standing Hammer curls
55lbs 12reps
75lbs 10reps

DB concentration curls
2 sets up to 35lbs 8 reps each arm
done

 

[Turkish1530]

dam brother what happened to trying 215 on the bench???!!! haha nice work w/ the 225 what do u have in mind for the next chest session???

 

[Hypocrisy86]

^ well sir, i got in mind
240 - 245 3-4 reps
when i hit 315 for 5 reps i'll be happy
just doing 4 sets of 6 with benches i get a huge pump
thanks!

 

[DriDDeRz]

solid workout hypo and huge numbers

 

[Turkish1530]

good deal brother let us all know how that 240-245lbs goes on the bench

 

[Hypocrisy86]

tomorrow is chest
i took some days off

I bought some Under armour
heatgear metal full ts on ebay
2 sleevless ones 60$ (30 each)
with tags,

did back a couple days ago

 

[Hypocrisy86]

Chest biceps

Chest
Flat bb press
4 sets ,4th set 235lbs 3 reps

hammer strength wide presses
up to 235lbs 4-6

biceps

Standing barbell curls (normal bench bars 45lbs)
105lbs 4 sets of 6

Db standing alt curls
4 sets 30,40,50,50 6-14 reps

DB hammer curls 1 set 90lbs 4 reps

DB concentration curls forgot how many sets
up to 35lbs 8 reps

 

[Rocky]

Great improvements on the bench and those curls really are gold.

 

[onebigeric]

Your hammer curls are getting progressivly monstrous. Fine work, Hypo

 

[Turkish1530]

bench is looking awesome hypo just keep pushing yourself brother!!

 

[Hypocrisy86]

saturday..

Back. abs
shoulders, some triceps

back

Latbehind neck pulldowns 50-100lbs 2 sets
mostly WU

DB hybrid rows, then plain DB rows
up to 80lbs non forced
would hold the weight at top and bottom for 3seconds

Smith machine BB rows
up to 140lbs 10 reps held the 10th rep to my upper stomach for 6seconds

abs
standing rope crunches cable
up to 120lbs 8-12 reps
kneeling cable crunches
up to 150lbs arnie style, up to 15 reps with two sets

plus im wearing my new size Small valeo weight belt
i have it on the 6th hole out of 10,

shoulders, lateral WUs but also do help gain size
db pushes facing up 2 sets, side DB rotator cuff swings
2 sets, behind back lateral ups 2 sets etc more lost count..

triceps
Rope pushdowns
push down with the rope than do little pushes 5 pushes with each rep
forces the tris to define
4 sets of that
then cable pullovers
4 sets up to 120lbs 6-12reps

cardio
then done

Plus i stopped smoking
so far havent smoked in two days
i used to smoke like 12-13cigs a day
but i hope i can keep this up.

 

[Hypocrisy86]

thanks Turk thanks Rocko Thanks Eric
i hope i can keep it going up steady without any overtraining .

 

[Turkish1530]

sweet work brother and nice to see that you've quit smoking as well, let me know if you feel ne different in the gym

 

[Dobbs]

Awesome back session steve, Heavy rows definitley, that back must be sore as a mother fucker. And seriousley good for u to stop smoking, It takes dedication to cut that shit out, and i know u got it. GOod luck in the gym, and good luck backing of the ciggarettes, both are big challenges but u can do it

 

[Hypocrisy86]

I feel more relaxed without the smokes
the pump i get comes quicker too

thanks Turk thanks Dobbs
its going good without cigs
im glad i can quit !

today

Biceps, tris, abs

biceps
DB curls
20,30,45,50 10-12 reps each

DB hammer curls
55,70, 8 reps each (dont wannna do the heavy stuff like i used too
im worried id get OT'ed)

DB concentration curls
25, 35, 8reps per arm

BB curls 110lbs 1 set of 6
105lbs 6
95lbs 2-3 sets of 6 forgot how many sets meh

Triceps
pushdowns
40,50,60,70 8 reps
pause at end

one arm cable tri pushdowns
40lbs 2 sets per arm 6 reps

abs
standing ab rope crunch
100lbs 12reps
standing ab twist rope crunches
120lbs 12 reps
kneeling ab rope crunches
150lbs 2 sets of 15

Cardio 15mins


last WO which i didnt post

chest
flat BB bench up to 240lbs 3 reps

 

[Turkish1530]

sum sweet hammer curls brother and awesome 2 see u put that 240 up for 3, ur on ur way brother

 

[Rocky]

Great job and you'll reap the benefits of quitting smoking so you're sessions can only improve further.

 

[Hypocrisy86]

last wo

flat bench press
245 3 reps

Low cable xs for lower chest
4 sets 40,50,60,70 12 reps each

Back
BB rows on smith
up to 155lbs 10 reps

lat pulldowns
up to 150lbs 6 reps

done.