MattM Posted August 11, 2015 Share Posted August 11, 2015 I hour 3 minutes of mirror posing!!? Explain yourself sir Quote Link to comment Share on other sites More sharing options...
dpc Posted August 12, 2015 Author Share Posted August 12, 2015 Lol I've written that a few times. Nothing gets your arms bigger than taking up some mirror space for an hour. I prefer the mirror by the squat rack Quote Link to comment Share on other sites More sharing options...
dpc Posted August 17, 2015 Author Share Posted August 17, 2015 8/12/15 Chest and shoulders Decline hammer strength (weight per arm) 25x10x2 35x10 45x10 55x10 65x10 Chest press machine 85x10x2 100x10 Chest flye machine 70x12 85x12x2 85x12 plus 3 reps at the end with a VERY slow eccentric DB press 25x10 30x10 40x10 Rear delt flye 40x20 45x20x2 (someone told me that they loved this exercise beacuse it was "great for the arms".... ?????) 8/13/15 Back 15 pull ups seated row machine 70x10x2 85x10x2 55x20 neutral grip medium pull down 70x15 85x15 100x15 Hammer strenght front pulldown machine (weight per arm) 40x12 55x12 65x12 DB shrug with no pause 60x20x3 Was going to do hyperextensions last but then realied that the next day I had to help move 200 bales of hay. Quote Link to comment Share on other sites More sharing options...
dpc Posted August 17, 2015 Author Share Posted August 17, 2015 8/16/15 Legs 2 ab exercises Horzontal calf machine 70x10 90x10 110x10x3 Seated leg curl 55x12 70x2x12 85x2x12 Leg extension 70x10 80x10 90x10 100x10 110x10 Leg press machine (each set was done with no locking out. Just continious reps until the set was done) 110x10 130x10x2 Back was pretty sore after this so I called it. Quote Link to comment Share on other sites More sharing options...
dpc Posted August 18, 2015 Author Share Posted August 18, 2015 8/17/15 Arms Today was all about just getting work done quickly. 30 second rest periods. No long squeezes. No slow eccentrics (although never rushed). Just constant work. V-bar pushdown 20x20x2 25x20x2 Rope bi curl 20x15x4 Tri extension machine 40x20 65x20 75x20 Bicep DB curl with palms facing away the whole movement 15x15x2 (both arms at the same time) 15x15 (alternating arms) Tri press machine 90x15 100x15x2 Reverse EZ bar curl 35x15x3 Mirror posing 54 minutes with 3 drop sets 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted August 18, 2015 Share Posted August 18, 2015 (edited) I'm assuming by drop sets you mean a piece of clothing came off? haha Edited August 18, 2015 by MattM Quote Link to comment Share on other sites More sharing options...
dpc Posted August 18, 2015 Author Share Posted August 18, 2015 1. I dropped my pants. 2. Everyone dropped their jaws. 3. Security drop kicked me. 3 drop sets Quote Link to comment Share on other sites More sharing options...
dpc Posted September 12, 2015 Author Share Posted September 12, 2015 So the last three weeks has been crazy. My city has been covered in smoke from wild fires. This caused my girlfriend and I to get really sick. I was using an inhaler to get me through work. Obviously I couldn't train during this. Then I went to Oregon for a week and couldn't train then. Back at it. 9/11/15 Back 15 wide grip pull ups hammer strength mts high row (weight is per arm) 40x15x2 50x15x2 V Bar Pulldown 70x12 75x12 85x12 Seatred Row Machine 70x12 85x12 85x12 Barbell Shrug with 3 second pause at top 115x10 135x10x2 1 Quote Link to comment Share on other sites More sharing options...
dpc Posted October 22, 2015 Author Share Posted October 22, 2015 10/21/15 Back issues and I moved to Arizona. Decent gym at my apartmetn complex but nothing spectacular. Chest and shoulders Chest press machine 45x15x2 55x15x2 Incline DB press 25x10x3 Chest flye machine 55x12x3 Side DB raise with a three second decline 10x10x3 Face pull 4 weight stacks x15x2 5 weight stacks x15 abs Quote Link to comment Share on other sites More sharing options...
MattM Posted October 22, 2015 Share Posted October 22, 2015 You moved to Arizona? What happened, everything ok man? Good to see you on here either way! Quote Link to comment Share on other sites More sharing options...
dpc Posted October 24, 2015 Author Share Posted October 24, 2015 Not get my voicemail? Moved here this week. Haley got a job here and our goal was always to move here. Back is in a state of pain now but trying to get some work in. 10-23-15 Back 20 pull ups Vgrip pull down 80x15x4 DB row 50x10x2 Straight arm pull down 5 stacksx12 6 stacks x12 6 stacks x8 Shrug (no heavy weights so did this with the cable stack machine) hard squeeze at top 60x15 80x15 100x15 Abs Quote Link to comment Share on other sites More sharing options...
MattM Posted October 25, 2015 Share Posted October 25, 2015 Not get my voicemail? Moved here this week. Haley got a job here and our goal was always to move here. Back is in a state of pain now but trying to get some work in. 10-23-15 Back 20 pull ups Vgrip pull down 80x15x4 DB row 50x10x2 Straight arm pull down 5 stacksx12 6 stacks x12 6 stacks x8 Shrug (no heavy weights so did this with the cable stack machine) hard squeeze at top 60x15 80x15 100x15 Abs I didn't see any, but if I overlooked the notification I apologize!!! That is awesome though, I would guess you like the weather there better than montana anyway!! Any opportunities for you to work at a animal facility down there? I hope your back gets some relief soon, I'm glad you are getting some quality work in still Quote Link to comment Share on other sites More sharing options...
dpc Posted October 30, 2015 Author Share Posted October 30, 2015 Matt- I work at the zoo now but just part time and just in guest services. HOpe to move up soon though. 10/26/1 arms apartment gym push down with straight bar 4 stacksx20x2 5xstacks x 15x3 incline tate press 15x12x3 standing overhead extension with cable machine 1 stack x12 3 stacks x12x2 cross chest db curl 15x12 20x12x2 db preacher curl 15x2x10 20x10 reverse curl with cable stack machine and straight bar 3 stacks x 15x3 10/29/15 Chest LA fitness decline hammer strength machine (weight per arm) 25x12 35x12 45x12x3 chest press machine 75x10x2 90x10 chest fly machine 55x15 65x12x2 used a fly machine where arms make a right angle. Much prefer the arms to be straight. side db raise 15x10x3 rear delt fly machine 25x20 30x20x2 Got an LA fitness membership. Can't really afford it, but I'll make it work. Quote Link to comment Share on other sites More sharing options...
dpc Posted October 30, 2015 Author Share Posted October 30, 2015 10/30/15 Legs LA Fitness Ab warmup (light ab work to wake up my midsectin and hamstrings) Standing calf raise machine 55x12x2 Calf Extension machine 55x10 70x10 Lying Leg curl 40x15x2 55x15 65x15 Leg Press (weight does not include the platform) platform x12 90x12 140x12 90x15 abs Wanted to do one more leg exercise, but I can't be blowing my load with my back. Called it there. Quote Link to comment Share on other sites More sharing options...
dpc Posted November 5, 2015 Author Share Posted November 5, 2015 11/1/15 Back Back warmup dead stop db rows 30x8 40x8 50x8 60x8 70x8 hammer strength pulldown machine (one arm at a time) 40x10 50x10 60x10 neutral grip mid width pull down 75x12 90x12 100x12 seated shrug machine (hated this. not doing it again) each rep had a 3 second hold at the top 90x10x3 Quote Link to comment Share on other sites More sharing options...
dpc Posted November 5, 2015 Author Share Posted November 5, 2015 11/2/15 Arms Cross chest curl (all sets done with one arm at a time then switch) 15x10x2 20x10x2 25x10 (this set the arms were alternating) straight bar pushdown 25x12x2 30x12 35x12x2 DB preacher curl 15x10 20x10x2 Dip machine 75x10 105x10 90x10 I moved the weight down not because it was too difficult but because I wasn't feeling it in my tris. I could easily do the 105, but I felt it more in other parts of my body. Tried to be straight and drop the weight and concentrate on only using tris. DB curl with bringing the weight down over a long period of time. Kept palms facing down the whole time 15x10x3 Overhead rope tri extension with bringing the weight back over a long period of time 17.5x10 27.5x10x2 Quote Link to comment Share on other sites More sharing options...
dpc Posted November 5, 2015 Author Share Posted November 5, 2015 11/4/15 Chest and shoulders Didn't eat well in the morning so did not feel great during this sesison. my own fault DB incline press (continues motion and only bringing weight up to 3/4 lockout) 25x10x2 30x10 40x10 Hammer strength machine 35x10 45x10x2 Chest fly machine 55x15x2 55x15 plus 10 small reps out of finish position for good measure side delt machine 30x12x3 face pull 17.5x25 22.5x25x2 (this last set took a lot of time to complete) Quote Link to comment Share on other sites More sharing options...
dpc Posted November 8, 2015 Author Share Posted November 8, 2015 11/5/15 Legs Calves Ab warm up lying leg curl 40x12 55x12 70x12 80x12 Leg press with 3 second descent 50x10 90x10 120x10 140x10 One legged leg press machine (weight per leg) 40x10 40x10 50x10 Oddly enough my left leg had more issues with this one. My left leg is my jumping leg and my right leg is the injured leg, yet the left leg just couldn't find a sweet spot that didn't feel like I was slipping. I'm not sure why, just didn't feel stable. Good session Quote Link to comment Share on other sites More sharing options...
dpc Posted November 8, 2015 Author Share Posted November 8, 2015 (edited) 11/7/15 Back Back warm up T-Bar Row 25x10 35x10 45x10 60x10 75x10 Seated row cable stack 75x10 90x10 105x10x2 Pulldown with neutral grip mid wide. Went heavy on this and stopped at my eye level instead of going all the way down 85x10 100x10 115x10 130x10 After this set I let the weight back up and let it stretch me out for around 10 seconds DB shrug with 3 second pause at top 55x10 65x10x2 I went pretty heavy on all these lifts. I felt really good so just wanted to go to failure on every exercise. I really liked the really heavy pulldown to just my head. I would squeeze my back muscles as hard as I can and moved the weight down before my biceps took over. I've been working hard on flexing the muscle during the movement. The back warmup I've been doing is just getting into the pullover machine and doing 2 or 3 sets with really light weight. I make sure I squeeze my back before the rep and keep the tension throughout the movement. I'm just trying to get blood into my back and not actually trying to do work. Just the lightest warm up to remind me how to squeeze my back muscles. Gym moment of the day: So there is a litle store inside my LA Fitness that sells protein drinks and preworkout and blah blah. Way overpriced. But when the dude is bored and no one is buying stuff, he makes us all samples and comes around with a tray like a waiter and stops at each area and passes out samples. It's kind of funny and weird, but nice I guess. I talked to him for a bit and he said that he feels bad because he sees us all drinking water and we don't realize that there are way more healthier options at his store. There are healthier options than water? Edited November 8, 2015 by dpc Quote Link to comment Share on other sites More sharing options...
MattM Posted November 8, 2015 Share Posted November 8, 2015 Hahaha I don't think that much of anything is "healthier" than water, considering the percentage that water constitutes in our body but good for the juice guy for trying out a new sales pitch! Nice upper back work! AIso I too wonder why the left leg couldn't get into position... Quote Link to comment Share on other sites More sharing options...
dpc Posted November 10, 2015 Author Share Posted November 10, 2015 11/9/15 Chest Hammer strength machine 25x12x2 35x10 45x10 45x12 and then 8 partial reps from the bottom Life fitness Chest press machine (weight per arm) 55x10 65x10x2 70x10 and then 5 partial reps from the bottom First time I've seen this machine and I really liked it. The weight is per arm but the apparatus that you move isn't totally fixed and stable like a hammer strength machine. You actually have to balance the weight a bit, but not as much as a free weight. Pec fly machine 70x12 80x12 80x12 with 12 partial reps from the top of the movement after lat raise machine 40x12x3 Rear delt fly 25x30x3 I'm not sure if it's my meds, or if I'm just a pansy, but I'm ashamed to admit that during the second set of the above I felt like I was iong to pass out. I don't think it was that it was too hard, I think it was just that I was concentrating so hard on moving the weight with nothing but my rear delts. After the set I was quite dizzy. Quote Link to comment Share on other sites More sharing options...
MattM Posted November 11, 2015 Share Posted November 11, 2015 We just got the life fitness equipment line at the new anytime fitness in south moorhead, I love it! I don't get to use it very often though :'( Quote Link to comment Share on other sites More sharing options...
dpc Posted November 15, 2015 Author Share Posted November 15, 2015 (edited) 11/11/15 Legs Calves Ab warm up Lying leg curl 40x10x2 55x10 70x10 85x10 Life fitnes leg press (continues strain on muscle. Never locked out or paused) 85x10 110x10 125x10 140x10 Leg Curl 55x15 65x15 75x15 Heavier ab work Edited November 15, 2015 by dpc Quote Link to comment Share on other sites More sharing options...
dpc Posted November 15, 2015 Author Share Posted November 15, 2015 11/14/15 Back Calves Back warm up TBar row 35x10x2 45x10 60x10 75x10 One arm cable stack seated row 30x10 60x10x2 Heavy pulldown with mid length and neutral grip. Pulldown to nose level 100x15 115x14 130x12 Barbell shrug with 3 second pause at top 115x10 135x10x2 1 Quote Link to comment Share on other sites More sharing options...
dpc Posted November 16, 2015 Author Share Posted November 16, 2015 11/16/15 Chest Hammer strength decline press 25x8 35x8x2 45x8 55x8x2 65x8 New LifeFitness chest press 65x10 75x10x2 75x10 drop set to 55x8 Chest fly machine 70x15 70x15 15 seconds rest 70x12 15 seconds rest 70x10 One arm DB side raise holding myself up with opposite hand on post 15x10x3 Weird rear delt thing I didn't like and won't do again 52362 sets of 15312513 pointless blah Stupid workout. Tried really hard to feel it in the chest and just couldn't. Felt it in my front delts and my tri's failed on the drop set. Not sure why I was having issues today. Quote Link to comment Share on other sites More sharing options...
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