http://forums.musculardevelopment.com/showpost.php?p=1772485&postcount=60
So...my phone broke last night at the gym - that's only the 5th phone I've gone through this last year LOL. Anyway, I had insurance this time and they are overnighting me one tomorrow - bad thing was I had no music to listen to for today's workout. I didn't let it effect my intensity, but it was a little harder to keep things moving and to gear up for sets though. Hopefully I will get it sometime tomorrow before the leg workout!
DB Seated Military Press: 115s for 8 reps, 7 reps
I really wanted to see where I stood on the 115s for this exercise. They are about right on par with what I thought they would be. I will probably use these from now on until I can bust out 10 reps...
DB Standing Alternating Curls: 75s for 10 reps, 8 reps
These are so tough for me...I was able to get 1 more rep than last workout on the first set, but the second set remained the same. Still, though, 1 rep is still progress! THe pain in the biceps stuck for about 5 seconds after the lift LOL...I was getting wierd looks because of the grimace on my face after the set!
DB Skull Crushers: 60s for 10 reps, 10 reps
A little change of pace here. We decided to try something different here and it turns out I really like this exercise! We performed these in the exact same way we do the EZ bar skull crushers, only we are holding dumbbells. The burn was a lot deeper! This is definitely a keeper for hyper days from now on!
Machine Rear Delt Raises: 215 for 10 reps, 10 reps, 10 reps, 10 reps
I felt like just finishing out shoulders with this one exercise for 4 sets. I'm able to really control the weight on the machine through the eccentric part of the lift, so on hyper days, I may just stick to this exercise and leave the db reverse incline rear raises to being a power auxiliary exercise.
DB Single Arm Preacher Curl: 55 for 10 reps, 9 reps
Again, the pain after this exercise stuck for a good five seconds afterwards...It's kind of a good pain in a masochistic kind of way Anyway, I was able to best this set by yet another rep - hopefully that means progress in the bicep area and getting these 14 inch arms to grow! LOL
Rope Extensions: 200 for 10 reps, 10 reps
Just for a change of pace, kept a little lighter intensity exercise in the mix today to focus on form and squeeze. I hadn't done these in a while, but got what I wanted out of them no less.
DB Incline Curls: 50s for 10 reps, 8 reps
This is probably my favorite bicep exercise right now - I love the way gravity works during the range of motion on this one. I upped the reps another one here as well, but they quickly faded in the second set - at this point they were definitely CASHED!
Machine Tricep Extensions: Stack + 25 for 10 reps, 10 reps
Last exericse to top off the workout - nothing fancy, just a good machine exercise for the triceps to work on form and squeeze. Actually, after the db skull crushers, these were a lot mroe difficult than before...which says something about the db skull crushers!
So far so good...the intensity was still there, but I REALLY missed my music today! Hopefully I will have some for tomorrow...I can't imagine trying to go all out on a heavy leg set and not have Disturbed screaming in my ear Gonna take the wife out on a date tonight and then hit up some emails. Until tomorrow...keep crushing it!
Sporto
Friday, December 4, 2009
Updated Workout
You can find all of my workouts on my bodybuilding.com Workout Journal located here:
http://forum.bodybuilding.com/showthread.php?t=120290141
From last night here is my workout:
Chest & Back Hypertrophy Day
Today was a very interesting (and entertaining) day! I was actually in Terre Haute for the morning getting stuff done at the office to get it ready for the season...nothing big, just all the little details to make sure we start of the season smooth. Weather was crappy, so when I was out and about running errands, there were a lot of just grumpy people everywhere. The weather tends to do that. That, and unemployment is way up, so normally half these people would have jobs LOL. Anyway, I decided to lift at a different gym in Indy for some different scenery (well, there was one other reason, but I won't get into that lol). It was a good change of pace. I met up with the workout partners and we started off to blast chest and back...
DB Incline Press: 125's for 15 reps, 12 reps
Nothing like starting off the workout with a PR Today was a little different...I had some extra motivation going into today's workout and was just feeling like today was going to be a strong workout. That's the most I've ever incline pressed the 125s (the heaviest DBs the gym has). I would have like to have stayed in the 8-10 rep range, but I am just working with what I got right now. I've got a few things on the Christmas list that will help with these though, so we will have to wait and see what Santa brings LOL
T-Bar Rows: 5 plates for 8 reps, 5 plates + 10lbs for 8 reps
Now, because I went into a higher rep range on the previous exercise, I decided to stay in the 8-10 rep range here and lean towards the heavy side. I couldn't remember what I did last time, so I jsut started off with 5 plates. When I got to eight, I knew I had more in the tank, but I wanted to bump up the weight for the next set, so I just racked it to see what I could get for the second set. Set was solid and the back was lit up after this.
DB Incline Flys: 105s for 10 reps; 10 reps
Again, I was on a mission today, so I aimed to better the last workout...which I was able to do by 1 rep. Hey! Don't laugh! It counts! Now that I have the form, tempo, and range of motion down on these, they KILL my pecs...I love it!
Machine Seated Lat Pulldowns: Stack + 25lbs for 10 reps, Stack + 45lbs for 10 reps
This gym didn't have the Hammer Strength Equipment that I was used to using at my normal gym, so we just did the standard seated lat pulldowns as a filler. I got some weird looks adding the plates to the stack, but I gotta do what I gotta do! Those machines need more weight!
Machine Flys: Stack + 25lbs for 10 reps, Stack + 45lbs for 10 reps
This machine was similar to the one at my old gym, so we went ahead and used it. The weight was lighter though, so I needed to add weight to the stack to hit my rep ranges...the weight looks deceiving as I write it, but it's very similar to what I was doing at the other gym.
Machine Seated Rows: Stack + 50lbs for 10 reps, 8 reps
This was the same exercise we had at the other gym and the weight felt about the same as well. I started incorporating a deeper stretch at the start and really activating my traps and rhomboids during the first part of the lift to get the most out of it. It really lit up my back more than normal, so that's a plus!
Cable Crossovers: 110 for 10 reps, 10 reps
They didn't have the weird most muscular flex machine, so we just did some cable crossovers as another filler exercise. Nothing fancy, Just good form, squeeze and hitting a rep range. It was a nice last set for chest though, I haven't done those in a while!
HS Machine Pullovers: 6 plates + 50lbs for 10 reps, 8 plates for 8 reps
I really tried going for it on the last set there with 8 plates loaded up, but by about the 6th and 7th rep, my lats felt like they were going to detach, so it was best to just call it a night LOL. Except, we still had fascia stretches LOL
Chest DB Fly Fascia Stretch: 85s for 56 seconds
Back Machine Lat Pulldown Fascia Stretch: Stack + 90lbs for 60 seconds
I couldn't remember what I did last time for the chest, but I could only hold the 85s for 56 seconds before I let them down as I started to feel it in my shoulder a bit. So to be safe, I just laid them down. The back stretch was easy with just the 45 last time, so I added another one and it reall hurt my wrists from the straps more than anything. I may have to think of another way to do this...
Very solid. The new scenery helped and it was nice to get into a different gym for a change. Tomorrow we are going to try and lift a little early, which is nice because NO ONE is at the gym on a Friday LOL (except the people who really want it). Hope everyone had a good evening and we will pick it right back up tomorrow!
Sporto
http://forum.bodybuilding.com/showthread.php?t=120290141
From last night here is my workout:
Chest & Back Hypertrophy Day
Today was a very interesting (and entertaining) day! I was actually in Terre Haute for the morning getting stuff done at the office to get it ready for the season...nothing big, just all the little details to make sure we start of the season smooth. Weather was crappy, so when I was out and about running errands, there were a lot of just grumpy people everywhere. The weather tends to do that. That, and unemployment is way up, so normally half these people would have jobs LOL. Anyway, I decided to lift at a different gym in Indy for some different scenery (well, there was one other reason, but I won't get into that lol). It was a good change of pace. I met up with the workout partners and we started off to blast chest and back...
DB Incline Press: 125's for 15 reps, 12 reps
Nothing like starting off the workout with a PR Today was a little different...I had some extra motivation going into today's workout and was just feeling like today was going to be a strong workout. That's the most I've ever incline pressed the 125s (the heaviest DBs the gym has). I would have like to have stayed in the 8-10 rep range, but I am just working with what I got right now. I've got a few things on the Christmas list that will help with these though, so we will have to wait and see what Santa brings LOL
T-Bar Rows: 5 plates for 8 reps, 5 plates + 10lbs for 8 reps
Now, because I went into a higher rep range on the previous exercise, I decided to stay in the 8-10 rep range here and lean towards the heavy side. I couldn't remember what I did last time, so I jsut started off with 5 plates. When I got to eight, I knew I had more in the tank, but I wanted to bump up the weight for the next set, so I just racked it to see what I could get for the second set. Set was solid and the back was lit up after this.
DB Incline Flys: 105s for 10 reps; 10 reps
Again, I was on a mission today, so I aimed to better the last workout...which I was able to do by 1 rep. Hey! Don't laugh! It counts! Now that I have the form, tempo, and range of motion down on these, they KILL my pecs...I love it!
Machine Seated Lat Pulldowns: Stack + 25lbs for 10 reps, Stack + 45lbs for 10 reps
This gym didn't have the Hammer Strength Equipment that I was used to using at my normal gym, so we just did the standard seated lat pulldowns as a filler. I got some weird looks adding the plates to the stack, but I gotta do what I gotta do! Those machines need more weight!
Machine Flys: Stack + 25lbs for 10 reps, Stack + 45lbs for 10 reps
This machine was similar to the one at my old gym, so we went ahead and used it. The weight was lighter though, so I needed to add weight to the stack to hit my rep ranges...the weight looks deceiving as I write it, but it's very similar to what I was doing at the other gym.
Machine Seated Rows: Stack + 50lbs for 10 reps, 8 reps
This was the same exercise we had at the other gym and the weight felt about the same as well. I started incorporating a deeper stretch at the start and really activating my traps and rhomboids during the first part of the lift to get the most out of it. It really lit up my back more than normal, so that's a plus!
Cable Crossovers: 110 for 10 reps, 10 reps
They didn't have the weird most muscular flex machine, so we just did some cable crossovers as another filler exercise. Nothing fancy, Just good form, squeeze and hitting a rep range. It was a nice last set for chest though, I haven't done those in a while!
HS Machine Pullovers: 6 plates + 50lbs for 10 reps, 8 plates for 8 reps
I really tried going for it on the last set there with 8 plates loaded up, but by about the 6th and 7th rep, my lats felt like they were going to detach, so it was best to just call it a night LOL. Except, we still had fascia stretches LOL
Chest DB Fly Fascia Stretch: 85s for 56 seconds
Back Machine Lat Pulldown Fascia Stretch: Stack + 90lbs for 60 seconds
I couldn't remember what I did last time for the chest, but I could only hold the 85s for 56 seconds before I let them down as I started to feel it in my shoulder a bit. So to be safe, I just laid them down. The back stretch was easy with just the 45 last time, so I added another one and it reall hurt my wrists from the straps more than anything. I may have to think of another way to do this...
Very solid. The new scenery helped and it was nice to get into a different gym for a change. Tomorrow we are going to try and lift a little early, which is nice because NO ONE is at the gym on a Friday LOL (except the people who really want it). Hope everyone had a good evening and we will pick it right back up tomorrow!
Sporto
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