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Domination Of The Pink Weights


dpc

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  • 2 weeks later...

6/24/15 forgot to add this entry

push day

pecdec (hard one second squeeze)

40x10x2

55x10x2

65x10x2

db incline press

25x10x4

military press

40x8

50x8x3

side db raise

10x10

15x10x2

pushdown with weird weighted stack

25x10

30x10

35x10

haven't been around due to a trip for a wedding. just got back after 6 days gone.

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7/3/15

legs

seated calf machine

each set consisted of 10 reps with my legs neutral, 10 reps with my toes pointed in and 10 reps with my toes pointed out

30

30

40

abs

leg press calves (no weight used. just sled)

once again each set was done as above. was only able to get 8 reps on the toes pointed out as my calves were dead. did 3 sets

abs

leg extension

50x15

60x15x2

70x15

80x15x2

seated leg curl

40x15

60x15

75x15

85x15

mts-v squat machine (this machine is sort of a basterdized version of a hack squat machine. never tried it before)

70x10

after this set, i threw up. i felt completely fine until this first set... and the set didn't feel that difficult. i worked out in the morning before work so that means i had to eat adn then go straight to hte gym. im guessing that on leg days i should just go after work or on a day off.

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Sorry to hear about that last set! Sometimes if you do a total volume of work your body is not used to, it can be rough! Or maybe the squat machine spikes your blood pressure or compresses you which caused you to get sick? Either way good workout, every leg muscle muscle hit :sorcerer:

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Matt.... not really sure. I do fine with eating and working out in the morning before work but I think legs just takes a lot out of me. We will see.

7/4/15

Pull day

Reverse grip pulldown

40x20

55x15

70x12

close grip pulldown

70x20

85x15

70x12

at this point i noticed i wasn't using my back at all to move the weight, just my biceps. i just couldn't contract my back the way i usually can.

wide grip pulldown

55x20

70x15

70x12

These three sets with the normal grip was moved with my back and not my biceps

wide grip neutral grip seated row.

i brought my elbows up and tried to move the weight with my rear delts.... i was able to do this but it was difficult. dififcult because i had to hold the bar up at a weird angle while doing the movement.

25x12x2

rear delt machine

25x20

40x15

50x12

db shrug

50x12

60x12

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7/7/15

Before I even started this workout I had sore triceps from the pull day. I think the way I was holding the bar on the seated row caused me to get sore triceps.

PecDec

25x20

40x20

50x20x2

Hammer press incline

50x12

70x12

70x12

Chest press machine

55x10x2

55x13 drop set to 40x5

lateral raise machine (didn't liek this really)

10x12

20x12

30x12

lying ez curl bar tri extension

30x10x3

rope pushdown

30x10x2

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7/8/15

Legs

Started the day with two ab exercises

Horizontal calf machine (each set consisted of 10 reps with toes pointed in, 10 reps with toes pointed out, and 10 reps neutral)

30

50

50

standing calf raises on platform (10 reps with toes in and 10 reps with toes out)

2 sets

lying leg curl

30x20

50x15

60x15

70x15

leg press

90x8

140x8

180x5

230x5

leg extnesion

50x15

70x15

80x15

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7/11/15

Pull day

wide grip pulldown (moving weight with back, not arms)

40x20

55x15

70x12

Close grip neutral pulldown)

55x20

70x15

85x15

Neutral grip wide pulldown

70x15x2

one arm db row

40x10

50x10x2

rear delt machine

25x20

35x20x2

db shrug (pause for 3 seconds at top)

50x10x2

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7/13/15

Today should have been push day but I did legs instead. The reason being is that I won't have a day off for 6 days and I prefer to do legs on my days off.

Legs

Back was sore before I got to the gym so went a little easier then I wanted. With that said I put in some good work.

Two ab exercises

Horizontal calf press machine (each set consisted of 10 reps with toes in, 10 with toes out, and 10 with neutral)

30

50x2

Only did one calf exercise today as I've been having issues with my right calf whenever I do them (thanks moeller) ;)

Leg press

90x5

140x5x2

180x5

230x5x2

Lying leg curl

50x15

65x15

80x15 (dont think i could have done another rep)

leg extension

60x15

75x15

90x15

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7/15/15

Abs

Incline hammer press

20x12x2

50x12

70x12

chest press machine

55x12x4

Chest fly machine

55x20x3

db side raise

10x12x4

tri press machine

50x10

75x10

90x10

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7/17/15

Rope pulldown

55x15x2

70x15

80x15

90x15

100x15

db row

45x10

60x10

Seated row with cables. Two seperate hand attachments that allowed me to rotate my hands from palms facing down to palms facing each other

27.5x15x3 (weird weights on cable stack)

db shrug with 3 second pause at top

55x10x3

Rear delt machine

30x20x2

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7/20/15

Yesterday I had an accident while trying to catch our lynx. I was limping pretty bad so went to the doctor. I have a minor tear in one of my hip flexor muscles in my left leg. Not a big deal and should be fine soon. But I didn't want to do legs and make it worse....... so I actualy did an arm day. Kind of weird, I've never felt sore in only my arms and nothing else.

V-bar pushdown with weird weight stack

30x10

40x10x2

50x10

Lying tricep extensino

30x10

40x10x2

Tri press machine

50x10

70x10

90x10

110x10

Cross chest bicep curl with slow descent

15x10

20x10

25x10

db preacher curl with slow descent

15x10x2

20x10x2

Biceps curl machine

50x10

60x10

70x10

DB wrist curl

20x10x3

EZ curl with reverse grip

25x10

35x10x2

Mirror posing

2 hours 3 minutes

Edited by dpc
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How did the accident occur, did you take a fall?

Kind of hard to explain.... our lynx was being a pain and spending time up on this top shelf of her exhibit. It was time to go in and she wouldn't go in. So I left the exhibit and went on the backside of it and climbed up a hill to annoy her so she would jump down. This terrain isn't manicured at all and so I didn't notice a bit of a pothole. I kind of fell in it and while falling in it I tried to climb out at the same time. Just a weird angle and momentum. I'm fine, just can't really do much on it and don't want to injure it more.

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7/23/15

Chest

Incline hammer strength (weight per arm)

10x8

25x8

35x8

45x8x2

55x8

Chest press machine

55x12

65x12x3

Chest fly

70x12

80x12x2

DB side raise

10x12x4

Rear delt machine

25x30

35x30x2

This last set was a killer and it took me a bit to get to 30 reps. Felt great.

So today I had to train after work. I prefer to train in the morning just so I have my evenings free, but since I have a lot more food in me I was much stronger. This is a bit of a dilemma as I can't match this in the morning. I can't find a food that I like in teh morning that is easy to make and gives me as much energy as I would at 6:00 PM

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7/24/15

Hammer MTS high row (weight per arm)

40x10

50x10

60x10x2

Meadows rows (first time doing these)

10x10

25x10x2

didn't really like this. I actually felt it a lot in my lats, but the position upset my lower back.

wide grip pulldown

55x12

70x12

85x12x2

db shrug with 3 second pause at contraction

55x10x2

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7/25/15

Rope pushdown

20x12x2

25x12

30x12

Cross chest bicep curl

15x10

20x10

25x10

17.5x10 (3 second descent)

tri press machine

80x10

100x10x2

DB preacher curl

15x10

22.5x10

15x10 (3 second descent)

tri extension machine

40x10

65x10

80x12 reps dropset to 50x10 reps dropset to 30x10 reps to partial reps

preacher curl machine

50x10

65x10

80x10 dropset to 50x8 dropset to 25x10 to partial reps

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7/27/15

Chest and shoulders

incline hammer press

10x12

25x12x2

35x12

45x12 followed by 5 partials

slight incline db press

30x10x4

chest fly machine

55x15

70x15

70x15 with slow return to start position followed by 5 partials

db side delt raise

12.5x10x4

face pull (at chest level)

20x15x3

25x15


7/31/15

Back

Seated row machine

55x12x2

70x12

85x12

100x12

db row

50x8

60x8x2

neutral grip wide grip pull down

70x12

85x12x2

db shrug with 3 second pause at top

55x10

60x10x2

really having issues training in the am before work. just no energy at all

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7/31/15

arms

rope push down

20x10x2

25x10

30x10x3

rope cable curl (not to self, go heavier on this)

20x10x2

25x10

25x10 with 3 second lower

one arm db overhead extension

10x10

15x10x2

preacher curl machine

65x10

80x10

80x10 followed by 50x10 followed by 20x10 dropset

tri extension machine

65x10x2

80x10

reverse ez curl bar

35x10x2

35x10 with 3 second lower

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8/2/15

Legs

First legs session in a few weeks. Unforunately I didn't save the workout on my phone so I will be doing this from memory

Two ab exercises

Horizontal calf machine (each set was 10 reps with toes in, 10 with toes out and 10 neutral)

50x10

60x10x2

lying leg curl

40x15

50x15

65x15

Leg press Machine

110x10

130x10

150x10

190 x10 drop set to 150x10 drop set to 110x10

Split squat

2 sets of 10 on each leg. bodyweight

My GPP is crap. This destroyed me and I was done.

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8/4/15

Chest shoulders

Incline hammer press

10x12

25x12x2

35x12

45x12

45x11.5

Slight incline db press

30x10x3

Stretch push ups

8 reps

9 reps

Put two fitness steps next to each other with a gap in the middle. While lowering myself I was able to lower myself below parallel to get a stretch on my chest

side db raise

12.5x10x3

Face pull at chest level

25x15x3

front barbell raise

30x10x2

(realized that after doing this the next day my lats were more sore than my front delts. this led me to try straight arm pulldowns in the next back workout)


8/7/15

Back

This workout was done after a long day at work. Had to put up a massive tent and move a dance floor all in the sun. Long long day.

straight arm pulldown

25x10

30x10

35x10x2

42.5x10

calbe stack seated row with 1 second hard squeeze at contraction

70x10

85x10x3

pulldown with rope

70x10

85x10x2

100x10

DB shrug with 3 second squeeze at contraction

60x10x3

Back extension

2 sets of 10 reps

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8-9-15

Arms

Straight bar push down

30x15x2

40x12x2

50x10

DB cross chest curl

20x10x2 (each setime was 10 reps with one a hen switch)

20x10 (extra slow descent. Alt arms)

Tate press

15x15x3

Seated concentration curl

15x10

20x10

20x10 with 3 second descent. 5 negatives at end of each set

Tri press machine

110x10

120x10

Reverse ez curl

35x10

45x10

45x10 extra slow descent

Mirror posing

1 hour 3 minutes

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