Steves new log

[Rocky]

ooking good Steve. Pushing some big weight and doing some big muscle groups in your sessions together - like it.

 

[Hypocrisy86]

ooking good Steve. Pushing some big weight and doing some big muscle groups in your sessions together - like it.

Thanks RockY!

 

[Hypocrisy86]

Chest, shoulders, legs


Chest

Chest press plated
4 sets of 8
90lbs, 180lbs, 200lbs, 205lbs

One handed Chest press 4 sets of 6
40lbs,60lbs,80lbs,100lbs

Cables Xs 4 sets of 8
40,50,60,70

Shoulders
seated DB press 4 sets of 6
40,45,50,55 4 reps with the 55, due to shoulder..

Shoulder side raise machine one handed
4 sets of 8
30,40,50,60lbs

Legs
Leg extenions 4 sets of 10
50,100,150,250lbs

One legged leg press
(Someone was using the sled so i used a machine thing)
4 sets of 10
100lbs,160lbs,180lbs,200lbs

 

[Hypocrisy86]

Back arms abs

Back
Low pulley row
4sets of 8
90,140,180,230

Behind neck lat pull down
5 sets of 6
50,80,110,130,150

One handed row
4 sets of 8
30,50,70,90

Abs
Decline ap plated crunches
4 sets of 6
25lbs,35lbs,45lbs,55lbs

Standing ab crunch
4 sets of 10
50,100,150,200

kneeling ab crunch
4 sets
100,150,200,200

Arms

Standing BB curl 5 sets of 4
90lbs (40lb wu first)
At the end of each set the last rep is a neg

Plated preacher curl machine
WU one 45lb plate, 2 sets of 4
90lbs 4 sets of 4 too much weight so i had to go to 80lbs with 4 reps on the last set
then drop set to 45lbs 2 sets of 8-10

Standing Cable curls
5 sets of 8
50lbs WU, 90lbs working set
First set with 90lbs is facing the stack, then facing away, repeat.

 

[Paulie]

You should still train your hams. Just up the reps.

 

[Hypocrisy86]

dang i forgot to add triceps

Tri pushdowns

6-8 sets of 8
40,50,70,90,100,120,140,160

Tri push press
4 sets of 8
140lbs 150s 2 sets each

 

[Rocky]

Still looking good although I agree with Paulie about the ham work. Even if you don't like or can't do direct ham work then even if you incorporate lunges you'll get some work in them.

 

[Hypocrisy86]

thanks Rocky

today was Chest,shoulders, legs

chest

chest press
4x8, 90,180,200,205 i only got 7 reps with 205, weeird

one handed chest press
4x6 40,60,80,100

cables Xs
4x8 40,50,60,70

Shoulders
one handed raise
4x8 30,40,50,60

One handed machine press
4x6 40,50,60,70

legs
didnt have enough time to do much
leg extensions 4x10
70,120,180,275lbs
I had to clip an 25lb plate to it,cus the machine only goes to 250

 

[Hypocrisy86]

last nites workout.

Arms, hams

hamstrings
standing ham curls
5sets of 8
25,35,45,55,65

Biceps

BB curls 7 sets of 6
with 20,30,40,50,60,70,80
then 4 sets of 4 with 90lbs
2 sets of 4 with straight bar and 2 sets of 4
with EZ

one handed preacher
2sets of 4, with 45lbs
then both hands with the 45lbs with 2x6

Cable curls with EZ bar
4 sets of 8
2sets facing away plus wide grip
2sets facing at stack plain grip
90lbs each

 

[MaKaVeLi]

that's a lotta sets of BB curls and ur biceps but it looks like it's paying off

 

[Hypocrisy86]

that's a lotta sets of BB curls and ur biceps but it looks like it's paying off

Yea well i need to get the blood flowing..


Im stacking Controlled labs
White blood
Greenmagnitude
Glycergrow
and Blue up (Stim)

i get a huge ener-boost.

 

[Hypocrisy86]

Oh yea when i bought the blue up
the owner handed me Vassive-NO
and Vassive-CE, 2 packets
for free 2$ retail

Today was
abs,back,calves

in order

Back,

Low pulley row, with v slanted bar
5 sets, 4 working sets
1set WU 60lbs 12 reps
wworking sets
90,135,180,225 (225lbs set was much easier this time)

lat pull down behind neck
Slow reps all and all neg reps
4 sets of 6
50lbs WU
75lbs,90lbs,110lbs,150lbs

One handed Row machine
WU 20lbs 8reps
working sets
4 sets of 8
40,60,80,100 all neg reps at end

Abs,

standing ab crunch wide rope.
4 sets of 10,
50,100,150,200

kneeling rope crunches wide
4 sets of 8
100,150,200,200

Ab machine crunch
4 sets of 12
50,100,150,200lbss (whole stack)

Calves

calf press machine
4 sets of 15-16

50,100,150,250 (whole stack)

 

[MaKaVeLi]

those r some heavy low-pully rows...bet u got a real nice stretch with those negatives on those one-arm rows. With all that ab work u must have abs of steel!

 

[Hypocrisy86]

those r some heavy low-pully rows...bet u got a real nice stretch with those negatives on those one-arm rows. With all that ab work u must have abs of steel!

Before i did the 225lb lowrows

I had my eyes closed and felt really good mentally focused
then alla sudden my body took control, the weight didnt feel as heavy
Then again i actually took deep breathes each set this time, used not to.
Might've helped

The abs thing is ironic
bout a year or so ago at the old spectrum
i used to do 150lb ab crunches with 4 sets of 12..
Now i do concentrated crunches.

 

[Hypocrisy86]

im taking a week or more off

Im going to re-amp my routine

 

[MaKaVeLi]

enjoy the week off... i know i wouldn't and I'd get depressed

 

[Hypocrisy86]

enjoy the week off... i know i wouldn't and I'd get depressed

Yea i needed a week off badly lol
I know what you mean though
Im just ready to hit the weights..

I got some books though.
Arnolds New modern bodybuilding encyclopedia
Ghost in the shell 2
and a Workout tracker

My dad just recently gotta Teacher discount at Barnes and noble
I got 10$ off the Bodybuilding book
5$ off the Workout tracker
and 3.99$ off the anime book.
I paid for all of it, but my dad showed his school ID and got me a discount
50$ for all of it

 

[Hypocrisy86]

ok

Today

chest

Chest press
4x12 for all
70,90,120,140

one handed chest press
30,40,50,60 4x10

cable xes
4x12
20,30,40,50

legs

leg exnts
4x10
50,100,150,210

leg press both legs.
4x12
180,270,360,450

calves
calve machine press
4x10
50,100,150,200

done

i did more strict than usuall and lowered some of the weight
to make up for form

 

[Paulie]

nice job on the hammies.....

 

[Hypocrisy86]

nice job on the hammies.....

my hams are strong as they can be trust me
I see my ham muscle clearly on both legs
If they got any bigger i dont think it'd look right
my quads are umm thick as usuall, since i lowed the weight
goal on legs is to get them smaller
cus bout 4+ weeks ago i wore a size 38-40jeans
now since im lowering weight and maintaing reps/sets etc
Im trying to get down to my old 34, may God help me.