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Yesterday Legs & Shoulders


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Lunges /lbs Standing Bar Bell Shoulder Press/lbs

1x10 95 1x10 95

1x10 115 1x10 105

1x8 135 1x10 115

1x8 135 1x20 95

 

 

Leg Sled/lbs Close Grip Shoulder Press/lbs

(how much does sled 1x15 30lbs

weigh? i only track the 1x12 35

plates i put on) 1x10 45

1x12 270 1x8 45

1x12 360

1x10 450

 

Seated Leg Curls Side Shoulder Raises

3x10 150 3x12 15lbs

 

Leg ext Front Raises

1x12 90 3x15 10lbs

1x12 100

1x12 110

 

Calve Raises Side Grip Shrugs

(Varied) 3x15 80lbs

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3x5 pullups (proper alignment)

 

Hammer Strength Close Grip Lat Pulldowns

1x10@140

1x10@160

1x8 @180

 

Medial Grip Cable Pulldowns

3xfailx 150

 

Wide Grip Upright Cable Rows

1x10 160

1x10 175

1x10 195

 

Close Grip Upright Cable Rows (super set with widegrip)

3xfail 100lbs

 

SKull Crushers

1x10 60

1x10 70

1x8 80

1x8 90

 

Dips

3x10

 

Rope Extension

1x10 60

70

80

 

Grip Work

Pull up bar hang till fail

 

Wheel Barrels

 

Ab routine

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Today Chest and Biceps

Flat Bench

1x15 135

1x10 180

1x8 205

 

Dbell Press

1x12 75

1x9 80

1x5 85

 

Incline Hammer Superset with Diamond Pushups

3x10 75 lbs - Fail

 

Pec Cable Fly with swiss ball

1x12 30

1x10 40

1x8 50

 

Standing Bicep Curls

1x12 60

1x10 70

1x8 80

 

Hammer Bar Curl Super Set with reverse grip

1x12x40 - 1x10 40 lbs

1x10x60 - 1x10 40lbs

1x8 x70 1x10 40lbs

 

Isolation Cable curls

2x10 30

1x10 40

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  • 4 weeks later...

So I forgot to post last weeks routines...

Heres Day 1 of this week

 

Chest

 

Flat Bench

1x12 135

1x10 185

1x10 205

1x6 +(2 short reps) 225

 

Incline Bench

1x12 135

1x10 185

1x10 205

1x5 +(3 short reps) 205

 

Decline Bench

1x12 135

1x10 205

1x8 225

1x3 (negatives) 225

 

Pec Fly Icarian Machine

4x12 100

 

Superset till fail x4

Close grip hammer(lower medial pecs)

serratus pushups (bosa ball)

 

2 portions of vega whole food optimizer and an hour of Anatomy Physiology

 

Biceps (from full extension -to 30degrees between hand and shoulder(to optimize bicep w/out shoulders))

Standing Straight bar

1x15 60lbs

1x8 80lbs

2x5 80lbs

 

Superset (Standing DBell Hammers & Rope Cable Hammers(fail)

2x10rep @ 25 lbs + 2x10reps 50lbs

2x8 resp @ 25 lbs +2x10 reps 50lbs

 

Bent over Concentration Curls

3x8 @20lbs

 

Kneeling Cable Preacher Curls

3 sets @ 50lbs till fail

 

 

Food Intake

 

Breakfast Granola, Toast w/ apple butter, and Vega Sport Pre workout

and Multivitamin

 

Post workout 1

2 scoops Vega

whole food shake

 

Post workout 2

Burrito with spanish rice, spinach, tempe, and black beans

and.....chips and salsa (weakness)

 

Early evening snack

Whole grain cerial and hemp milk

 

Dinner

Homemade Mack & Cheese

(whole wheat pasta + nutritional yeast, braggs & soy sourcream(lower fat))

gogi berries (dessert)

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LEG DAY!!! I forgot to post yesterdays shoulders & arms.... but never mind

 

Squats

15 @ 135

2x12 at 150

1x10 205

(need to go heavier next week)

 

Hack Squat Sled

15 @ 360

12 @ 450

12@540

14 yes 14 @ 630

(going heavier next week

 

Single leg (leg extensions)

3x12@40 (alternating medial, and central heads)

 

Leg Curls

3x15 @ 100

 

Calves

4x20 @ 135

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Monday April 26th

Pullups till fail

4 sets

Superset w/ neutral grip lat pull downs

4x8 165

 

Close Grip Hammer Strength Lat pull downs

12x160

10x190

8x210

5x230 (3 short reps following fail)

 

Tbars

15x 70

12 90

10 125(slightly sloppy)

8 @115

 

Close grip lower back cabels

4x12 120lbs

 

assisted body weight rows( feet propped on bench)

4x10

 

Triceps

Superset till fail

Dips and Diamond Bosa Ball pushups

 

Hammer Curl(bar bell) Skull Crushers

1x20

50

1x12

70

1x10

90

1x10

90

 

Dumbell Kick backs

3x10 20

1x10 25

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Barbell bench (while laying on floor, working negatives as not to smash elbows on floor)

1x20

135

1x15

185

1x10

205

2x5

225

(plus 3 short reps at end)

(negatives make the rest of the day so light weight)

Incline Hammer Strength superset with cables lower pec flys

1x15 @90lbs + 1x12 50lbs

1x15 110 + 1x12 60 lbs

1x12 130 1x10 70 lbs

1x10 150 1x8 70 lbs

 

Push ups till fail

4x

 

Standing Barbell curl

1x20(bar)

1x15 (65)

1x10 (75)

1x8 (85)

 

Cable/Rope Grip Hammer Curls Super Set w Reverse Grip Barbell 21's @30 lbs

1x12 70 lbs + 21's

1x12 80 lbs + 21's

1x10 100 lbs +21's

1x8 110 lbs +21's

 

Cable Concentration curls

1x15 40 lbs

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