DaBiggest ant FD/FS...oh the burn!

[All American Dave]

Looking good in here man!

[dabiggest]

6/23/10

Back and Traps:

Back

-Seated Row…2 x 4 + 1-2 forced reps (3/0/X tempo): 300
-Reverse Grip Lat Pulldown…2 x 3 +1 + 1 + 1 rest/pause style (6/1/1 tempo): 280
-DB Row…2 x 7 (2/4/1 tempo): 110's...The 4 second hold is freakin' HELL
-WG Lat Pulldown…2 x40 (1/0/1 tempo; non-lock-out reps): 100
-Superset: Deadlift (1/0/1 tempo; non-lock-out reps) /Hyperextension(1/0/1 tempo)…1 x 20 each: 225 for deads/35plate for hypers

Traps:
135x35/225x30/315x25/405x15/315x20/225x25/135x32 with 30 sec. rest between sets

[dabiggest]

pic of the day...shrugs one of my favs!

Attachments:

[dabiggest]

gym manager thought it would be fun to take a pic of me after racking the db's after doing my 2 sets of rows with the 4 sec hold at top!!! Was feeling a bit rough at the time!

Attachments:

[downbutnotout]

Jun 23, 2010 14:50:42 GMT -5 dabiggest said:

gym manager thought it would be fun to take a pic of me after racking the db's after doing my 2 sets of rows with the 4 sec hold at top!!! Was feeling a bit rough at the time!

LMAO this picture is classic! That's EXACTLY what I look like after I do anything like rowing on FD/FS. This is hysterical! It's me in male form! I do the whole "Woe is me" pose too! HAHAHA!

[fit]

GREAT PIC!!!

[dabiggest]

6/24/10
Hamstrings/Calves/Cardio:

Hamstrings

-Lying Leg Curl…2 x 4 + 2 forced reps (3/0/X tempo): 200 lbs
-Straight Leg Deadlift…2 x 3 +1 + 1 + 1 rest/pause style (6/1/1 tempo): 315 lbs
-Single Leg Curl…1 x 8 (2/4/1 tempo):65 lbs
-Seated Leg Curl…1 x 30-40 (1/0/1 tempo; non-lock-out reps):40 lbs
-Superset: Adduction (1/0/1 tempo; non-lock-out reps) /Abduction(1/0/1 tempo)…1 x 25 each @ 80 lbs

Calves:
Standing Raises: 225x25
Leg Press Toe Raises: 230x25
Seated Calf Raises: 90x25
Standing Raises (burnout-no wt): 100 reps

Cardio: 30min on bike @ 140-145bpm

[dabiggest]

6/25/10
Bi's and Tri's/Abs/Cardio


Triceps

-CG Bench Press…2 x 4 + 2 forced reps (3/0/X tempo): 365 lbs
-V-bar Pressdown…2 x 3 +1 + 1 + 1 rest/pause style (6/1/1 tempo) : 285--added 2 45's to the stack
-Overhead DB Extension…1 x 8 (2/4/1 tempo): 130's
-Machine Extension…1 x 40 (1/0/1 tempo; non-lock-out reps): 80
-Superset: Dips(1/0/1 tempo; non-lock-out reps) /Reverse Pressdown(1/0/1 tempo)…1 x 20-25 each


Biceps

-BB Curl…2 x4 + 2 forced reps (3/0/X tempo): 165 lbs
-DB Hammer Preacher Curl…2 x 3 +1 + 1 + 1 rest/pause style (6/1/1 tempo): 45 lbs
-DB Preacher Curl…1 x 8 (2/4/1 tempo): 45
-Machine Curl…1 x 40 (1/0/1 tempo; non-lock-out reps): 65
-Superset: Reverse Curl (1/0/1 tempo; non-lock-out reps) /DB Hammer Curl (1/0/1 tempo)…1 x 25 each: both with 25 lbs DB's


Abs: Reps
Cardio: 30 min Moderate intensity on bike
Spent the rest of the afternoon at the lake on a boat, rock diving, and rope swinging

[littlebear]

impressive weights !!!!!!!!