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Evan Tipps
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Arm day
closegrip bench 4 sets 135-185-185-135 just kept tension on tris didnt go heavy
barbell curls 70-100-100-70 did anywhere from 8-15
skullcrushers 35 each side 4x12
hammercurls 50 lb dbs 3 sets
one arm tri ext 35 lb 2x15
machine curl 2 sets
rope downs arms go past your body 4 sets high reps
abbs
hanging leg raies 8 sets i think
rope crunches 2 sets
closegrip bench 4 sets 135-185-185-135 just kept tension on tris didnt go heavy
barbell curls 70-100-100-70 did anywhere from 8-15
skullcrushers 35 each side 4x12
hammercurls 50 lb dbs 3 sets
one arm tri ext 35 lb 2x15
machine curl 2 sets
rope downs arms go past your body 4 sets high reps
abbs
hanging leg raies 8 sets i think
rope crunches 2 sets
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Evan Tipps
Guest
Shoulder day
seated db press 3 sets/1 set arnold press
side latterals 4 sets 30-40-30-40 10-12 reps
front raises with the barbell 4 sets
rear delt fly 50 lb 4x10
superset barbellshrugs 140-230-320
tbar row one arm shoulderpresses 1 plate- 1 plate+35, 1 plate+35
cable latterals/facepulls 2 sets
calves
seated db press 3 sets/1 set arnold press
side latterals 4 sets 30-40-30-40 10-12 reps
front raises with the barbell 4 sets
rear delt fly 50 lb 4x10
superset barbellshrugs 140-230-320
tbar row one arm shoulderpresses 1 plate- 1 plate+35, 1 plate+35
cable latterals/facepulls 2 sets
calves
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Evan Tipps
Guest
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Evan Tipps
Guest
Hit legs today.
Warmup some stiff leg db deadlifts warm up my lower back/hamstrings
squats 140-230-320-370 One set of front squats
straight leg deadlifts 140-190-190-230 kept the tension on the hamstrings.. No need to go heavy on these.
SS leg ext 3x20 reps with one leg legged press 3x20 reps each leg
hamstring curls 2 sets
abs around 8 sets of hanging leg raises
Warmup some stiff leg db deadlifts warm up my lower back/hamstrings
squats 140-230-320-370 One set of front squats
straight leg deadlifts 140-190-190-230 kept the tension on the hamstrings.. No need to go heavy on these.
SS leg ext 3x20 reps with one leg legged press 3x20 reps each leg
hamstring curls 2 sets
abs around 8 sets of hanging leg raises
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Evan Tipps
Guest
Back day for width
Pulldowns 100-140-160-180-100 just for bloodflow and stretch/squeeze
stiff arm pulldowns lots of these.. not sure how many sets but it was very fast paced
hammerstrength diagonal pulldown 2 plates each side 4 sets
low row 2 plates 2 sets 1 set 3 plates drop to two plates
Dumbell row 90x8 125x8 huge pr on the 125s
shrugs 135-225-315-405-315-225-225-225-225 low rest high reps
Pulldowns 100-140-160-180-100 just for bloodflow and stretch/squeeze
stiff arm pulldowns lots of these.. not sure how many sets but it was very fast paced
hammerstrength diagonal pulldown 2 plates each side 4 sets
low row 2 plates 2 sets 1 set 3 plates drop to two plates
Dumbell row 90x8 125x8 huge pr on the 125s
shrugs 135-225-315-405-315-225-225-225-225 low rest high reps
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Evan Tipps
Guest
Flat db press 40-20x, 80-10x, 100-8x, 125-7X ALMOST 8, 5X ALMOST 6 Huge prs..
guillotine press 135 4 sets
flat flys 5 sets low rest
hammerstrength press 4sets low rest
bw dips 3 sets low rest
crossovers 4 sets low rest
guillotine press 135 4 sets
flat flys 5 sets low rest
hammerstrength press 4sets low rest
bw dips 3 sets low rest
crossovers 4 sets low rest
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Evan Tipps
Guest
I did arms yesterday
today I really wanted to kill it. Its time to step it up in every way possible. Im going to get lean and really just start putting on slabs of muscle.
Heavy shoulders/lighter leg day
Seated millitary smith 135 3x20
Standing behind neck military 65-warmup 95-12x, 115-2x8
side latterals did so many sets.. seated.. Did holds, slow negatives, and heavy sets.
Rear delt row 50-8x 60-2x6
shrugs 340/ss rear delt fly 4 sets
Legs
Sldl warmups
Squats warmups working sets 225 2x15 that was really hard at the end. I noticed something today.. I do highbar squats, and the bar wasnt even resting on my back. Like it wasnt touching my back because my traps
it was funny
Sldl
leg ext/ss 1 leg leg press 2x20
hamstring curls 3 sets
today I really wanted to kill it. Its time to step it up in every way possible. Im going to get lean and really just start putting on slabs of muscle.
Heavy shoulders/lighter leg day
Seated millitary smith 135 3x20
Standing behind neck military 65-warmup 95-12x, 115-2x8
side latterals did so many sets.. seated.. Did holds, slow negatives, and heavy sets.
Rear delt row 50-8x 60-2x6
shrugs 340/ss rear delt fly 4 sets
Legs
Sldl warmups
Squats warmups working sets 225 2x15 that was really hard at the end. I noticed something today.. I do highbar squats, and the bar wasnt even resting on my back. Like it wasnt touching my back because my traps
it was funnySldl
leg ext/ss 1 leg leg press 2x20
hamstring curls 3 sets
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Evan Tipps
Guest
The person with big dreams is stronger than the person with all the facts. If you don't love being in the gym and living this lifestyle you won't get anywhere. 9th day in a row heading to the gym, not overtraining, getting stronger every workout. I have determination thats why.
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Evan Tipps
Guest
Did back yesterday which consisted of
Deadlifts/bb row/dbell row/sbar seated row/straight bar curls/concentration curls
Chest day
Flay barbell 95-15x, 135-8x, 185-5x, 225-15x 5 rep pr, 275-5x
Incline db press 65-10x, 110-5x, 100-10x
Decline smith machine 135-15x, 225-15x, 315-5x, 225
Closegrip 3 sets/db ext 3 sets/rope downs 3 sets
Deadlifts/bb row/dbell row/sbar seated row/straight bar curls/concentration curls
Chest day
Flay barbell 95-15x, 135-8x, 185-5x, 225-15x 5 rep pr, 275-5x
Incline db press 65-10x, 110-5x, 100-10x
Decline smith machine 135-15x, 225-15x, 315-5x, 225
Closegrip 3 sets/db ext 3 sets/rope downs 3 sets
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