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Post by Blade on Jan 18, 2011 7:53:55 GMT -5
TUESDAY W-2
BACK/REAR DELTS
Lat pull wide grip behind neck
115/25 warm up
150/12
170/8
190/8
130/15
WG Hammer Strength Front Row palms in
140/10
160/10
180/10
Two Arm bent DB Rows
50/12 per arm
60/12
65/12
Stiff Arm Rope Cable Pullover
70/15
85/15
Hammer Strength Shrug (behind the back leaning forward)
100/12
120/10
140/10
150/10
I like doing it in this style because it hits both my rear delts and traps the most when leaning forward in a fixed position
Rear DB Lateral Seated Bent forward
20/15
25/12
35/10
High Rope Cable Rear Delt Pull
70/15
85/15
100/15
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Post by masterschamp on Jan 18, 2011 9:11:24 GMT -5
Russ,
Not sure if you said what show(s) you were looking at, but I just told Tank if he was doing the November show that I would be there. Are you considerig doing that one? It would be great to hang with you guys, finally.
Keith
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Post by Blade on Jan 19, 2011 12:40:44 GMT -5
Russ, Not sure if you said what show(s) you were looking at, but I just told Tank if he was doing the November show that I would be there. Are you considerig doing that one? It would be great to hang with you guys, finally. Keith I am contemplating it. I was thinking of doing one late spring and then Nov. Still working out my schedule to see if I have time to get the right training in. |
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Post by rantorcha on Jan 20, 2011 14:50:33 GMT -5
Russ, Not sure if you said what show(s) you were looking at, but I just told Tank if he was doing the November show that I would be there. Are you considerig doing that one? It would be great to hang with you guys, finally. Keith I am contemplating it. I was thinking of doing one late spring and then Nov. Still working out my schedule to see if I have time to get the right training in. THIS would be great! Finally, a true reunion. |
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Post by Blade on Jan 21, 2011 12:06:08 GMT -5
Been real busy last couple days so have not had time to post my workouts.
Here is WED
CHEST DELTS
Incline BB Press
135/15x2 warm up
185/10
205/8
225/8
245/4 (instant failure?)
Hammer Strength Seated Press
70/12 (each side)
90/12
100/10
DB Flat FLy
35/15
40/12
SHOULDERS
DB Arnold Press Seated
40/12
45/10
50/10
Machine Lateral Raise singles
60/15
70/12
80/12
Free Motion Cable Laterals
40/12
35/12
30/20
Been a weird week. Not sure why but I am getting quick fatigue in the muscle or the burn intensifies real quick. Not sure if its from the Shotgun/Synthesize combo OR maybe because I am done with AAEFX Test Charge or both.
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Post by Blade on Jan 21, 2011 12:10:51 GMT -5
Thursday was off since I had Musicians practice at church Wed night so I decided to sleep in since we after rehearsal we did some sound check modifications and was there until 11pm.
FRIDAY
QUADS/CALF
Single Leg Ext
50/15/x 2 sets warm up
80/8
100/8
120/8
140/6 oh the burn, its deep! (anchorman)
Body Master Squat
305/10
345/10
435/10
Dual Leg Ext
85/12
85/15
Calf
Superseated Calf Press
165/20
165/18
185/15
245/15
Seated Toe Press (facing out)
85/20
100/20
125/20
Same thing today. Quads were quick to burn up but I've also been sore as hell all week with my first full week back on Shotgun/Synthesize. Weight today was 242, coming down a little but i need to get some cardio in.
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Post by Blade on Jan 28, 2011 13:43:34 GMT -5
Been too busy to post this week but workouts are going very well. weight is down to 241 so some progress is being made. I am glad it's the weekend.  |
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Post by Blade on Jan 31, 2011 19:11:26 GMT -5
Week 3
Quad/Calf
Single Leg Ext
4 sets of 15 weight range from 60-90lbs
Leg Press
3 sets of 8 weight range from 14-18 plates
Seated Leg Press Feet Close
3 sets of 15
Toe Press facing out
4 sets of 20
Calf Extension
3 sets 12,15,20
This year I am bringing some wheels to the stage!
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Post by Blade on Feb 1, 2011 12:16:19 GMT -5
Bi/Tri today
Ez Curl wide grip
4 sets of 12
DB Hammer Curls
3 sets of 10
Hammer Strength Preacher
2 sets of 8
Straight Bar curl
2 sets of 15
Tricep Pushdown on EZ Bar
4 sets of 12
Reverse Grip Single Ext
3 sets of 10
Over head Rope Ext
3 sets of 8
Single hand push down
2 sets of 15
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Post by rantorcha on Feb 1, 2011 15:51:37 GMT -5
Week 3 This year I am bringing some wheels to the stage! Don't you already have big wheels?  |
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Post by Blade on Feb 3, 2011 12:20:31 GMT -5
Week 3 This year I am bringing some wheels to the stage! Don't you already have big wheels? not the way I would like them. |
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Post by Blade on Feb 3, 2011 12:24:59 GMT -5
So yesterday I was training Hams and on my 3rd set of full deads I felt a little tweak in the middle of my back right below the rhomboids. Hope its nothing but being smart, I stopped right there from doing anymore dead lifts
WED
Hams
Full Dead
2 warm up sets
2 working sets to 8
1 set to 2 (tweak point)
Laying leg curls
3 sets of 12
Seated leg curls
3 sets of 10
Calf
Seated Calf Raise
4 sets ranging from 25-15
Standing Calf raise on Hack Squat
3 sets of 12
I actually felt the muscles in my calves for once! Typically my arch in my feet give out before my calves do. Was pretty good considering I had that small set back
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Post by Blade on Feb 3, 2011 12:28:05 GMT -5
Today was Back and rear delts
I was a little leary on how my back would react since I teaked it yesterday. I can still feel it but feels more like a sore muscle, most likely just a slight pull. guess I will stay away from the 315lb full deads for a while.
WG lat pull down
4 sets of 10
T-Bar row WG
3 sets of 8
Hammer Strength Front Pull down WG with palms facing in
3 sets of 12
Hammer Strength Pin select UH row seated
3 sets of 15
Behind the back Shrug on Hammer Strength
4 sets of 12
Rear DB Laterals
3 sets ranging from 20-12
Rear Cable laterals Bent
3 sets of 10
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Post by Blade on Feb 8, 2011 16:59:35 GMT -5
After a day of mourning my Steelers loss I am back.
CHEST/SHoulders
Hammer strength Chest press seated
4x12
Smith incline
3x8
DB Fly
3/10
Hammer Strenght Should press
4x12
Single arm side lateral machine
3x10
Behind back side cable lateral
3x8
DB side lateral
3x15
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Post by rantorcha on Feb 9, 2011 9:50:59 GMT -5
How's your back feeling after the other day?
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