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Post by luyando on Oct 23, 2011 10:53:03 GMT -5
Saturday
Bench - barx12x2 95x12x2 135x10 225x8 315x5 405x2 460x1 510x1 575x1 650x2 650x1 725x1 775x1
Peck Deck - 100x12x5
Somewhat of a deload workout. My right shoulder is giving me fits so I decided to shut it down. I will get in for a deep tissue massage this week.
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Post by luyando on Oct 23, 2011 10:55:15 GMT -5
15 mins cardio elliptical
Shoulder harness - 15x15x5
Lying Side DBR's - 12x15x5
Front DB raises - 15x15x4
Just some light cardio and light shoulder work today to try to strengthen and strech out my shoulders.
going to split and stack firewood for a few hours today so I figured I could skimp on my cardio session.
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Post by luyando on Oct 24, 2011 19:21:42 GMT -5
Safety bar box squats - barx10x2 110x10x2 150x10 200x8 240x6 295x6 335x5 385x2
Sumo Deadlift - 135x10x2 185x8 225x3 275x3 315x3 365x2 405x1
Leg Press - 500x10 590x10x2
Leg curl - 65x10x2 55x10
Leg Ext - 100x10x3
Still lighter weights trying not to jump to heavy to fast so I stay focussed on making small gains each week with no gear till I am satisfied with my raw strength then I will add briefs and maybe even knee wraps. I was looking over my training logs for the past two years and found that I was at my strongest when I was consistantly squatting and pulling. Trying to get off to a good start this training cycle and keep on track.
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Post by luyando on Oct 25, 2011 21:23:24 GMT -5
Lockout with 4 brd - barx12x2 95x12x2 135x10x2 225x5 275x5 315x5 375x5 415x5 505x3 595x3 645x3 685x3 735x3 775x3 825x3
Pushdowns - 175 200 225 250 all x12
Trying something new for lock out work by suggestion from Big gene! Body doesn't seem near as beat up he may be onto something.
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Post by luyando on Oct 27, 2011 20:07:31 GMT -5
T-bar - 2x12x2 3x12x2 4x12x2 5x12
Shoulder Harness - 15x12x2 20x12x2 25x12
Chest supported rows - 220x12 310x12 360x12x2 410x6
Lying side dbr's - 12x12 15x12x2 20x12x2
Standing pulls - 155x10 175x10 195x10
Side DB Lat raise - 25x12x2 30x12x2
Close grip lat pulldowns - 195x10 215x10 235x10
Front DB raise - 20x12 25x12 30x12
Wide grip Lat pulldowns - 215x10 235x8 2215x10
Barbell Shrugs - 225x12 275x12x3
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Post by luyando on Oct 29, 2011 14:17:26 GMT -5
Bench - barx12x2 95x12x2 135x10 225x8 315x5 405x2 465x1 510x1 580x1 650x2 725x2 775x2 825x2 875x1 875x2 925x1 925x1 450x6 500x6 550x6
Peck Deck 120x12x3
Kicked up the volume today. Body weight is 280 and will probably remain about this weight entire training cycle. Off to a good start.
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Post by luyando on Oct 30, 2011 14:11:30 GMT -5
Cardio 15 mins on Eliptical
Shoulder Harness - 15x15x5
Lying SDBR's - 12x15x5
Front Delt Raises - 20x15x4
Just some light cardio and shoulder work to keep me moving on.
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Post by luyando on Nov 1, 2011 22:06:44 GMT -5
Bench - Barx12x2 95x12x2 135x10x2 235x5 285x5 325x5 425x4 515x3 600x3 650x3 695x3 740x3 780x3 830x3
Speed Bench with sling and 3 brd - 495x5 545x5 585x5
Pushdowns - 200x12 225x12 250x12 275x16
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Post by luyando on Nov 2, 2011 20:23:50 GMT -5
Safety Bar Squat with Box - barx10x2 10x10 150x10 200x8 245x 300x6 340x3 390x3 420x1
Deadlift - 135x8 185x8 225x3 275x3 315x3 365x3 405x1 455x1
Leg Press - 500x10 590x10 640x10x2
Leg Curl - 60x10x3
Leg Ext - 100x10 125x10x2
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Post by luyando on Nov 3, 2011 20:11:11 GMT -5
T-Bar Rows - 2x12x2 3x12x2 4x12x2 5x12
Shoulder Harness - 15x12x2 20x12x2 25x12
Chest suported rows - 250x12 320x12 370x12 410x6
Lying SDBR's - 15x12x2 20x12x2 25x12
Standing Pulls- 155x12 175x12 195x12
Side DB Raise - 25x12x2 30x12x2
CG Lat PD's - 195x10 225x10 265x10
Front DB Raise - 20xx12 25x12 30x12
WG Lat PD's - 225x10 245x10 265x10
Barbell Shrugs - 225x12x2 275x12 295x12
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Post by luyando on Nov 4, 2011 18:49:54 GMT -5
Alternate Dumbell curls - 25x12x3
Dumbell Hammer Curls - 25x12 30x12 35x12
Wrist wrope - Lx2x2 Mx2
Short and sweet baby steps
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Post by luyando on Nov 5, 2011 18:49:41 GMT -5
Bench - barx12x2 95x12x2 135x10 225x8 315x5 405x2 470x1 515x1 585x1 650x2 730x2 780x2 830x2 880x2 935x1 935x1
Sling Shot & 2 brd - 460x6 510x6 560x6
Peck Deck - 110x12 130x12 160x12
Single arm tri-ext 25x12x3 no rest
Today went well upped the weight alittle on all sets and felt good. One more heavy week then I will deload.
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Post by luyando on Nov 6, 2011 9:09:57 GMT -5
Cario 15 Mins Elliptical
Shoulder Harness - 15x15x5
Lying SDBR's - 12x15x5
Front DB Raise - 20x15x4
This mornings workout was much needed. I took some pain killers and Iburprohen to get through the night after yesterday's bench session. All in all I am pleased with how training is going and will keep on top of it along with the little things that make the big differences.
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bb2k
New Member
Posts: 4
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Post by bb2k on Nov 6, 2011 11:22:48 GMT -5
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Post by luyando on Nov 6, 2011 20:30:48 GMT -5
Yes thats exactly what I am using. light weight high reps just to rush the blood into rear delts also strengthens rotator cuff |
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