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rustilldown
New member
Nicei squat pr broGotta love squats
Thx man! They are my fav exercise. Heading back to the gym for a second go today( time to hammer chest with a friend)
5x5 journey to incredible strength
- Thread starter rustilldown
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Thx man! They are my fav exercise. Heading back to the gym for a second go today( time to hammer chest with a friend)
rustilldown
New member
Chest workout
10 minute bike warm up
Slight rotarycuff warm up
Incline DUmbells
40x20
65x12
85x12
90x10x8
Barbell bench
225x5x6x8
Flat dumbell bench
90x8x8x8( couldn't get to 10 !)
3 sets body weight dips x15
1 set cable flys 30+ reps just stretching out chest basically
-Mike
10 minute bike warm up
Slight rotarycuff warm up
Incline DUmbells
40x20
65x12
85x12
90x10x8
Barbell bench
225x5x6x8
Flat dumbell bench
90x8x8x8( couldn't get to 10 !)
3 sets body weight dips x15
1 set cable flys 30+ reps just stretching out chest basically
-Mike
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rustilldown
New member
Light workout today
15 minute bike ride
Stretched for about 10 minutes mostly legs and hips
Just blasted biceps. Tomorrow is shoulders and everything else hurts so here goes.
Warm up with barbell , 30 reps 40 lb pre weighted bar
Super 7s - 3 sets with 60lb bar
Hammer curls drop sets 45x12 35x10 25x10 proceeded to grab 30lb pre weighted bar and rep out a few more holy burn!
Preacher curls. 50 lb easy curl bar, 15 reps major squeeze at peak and slowly reverse. 2 sets
Situps and plank
This new training regimen is raping me and at the same time my hips are feeling looser every day with the stretching and exercises I've been given
15 minute bike ride
Stretched for about 10 minutes mostly legs and hips
Just blasted biceps. Tomorrow is shoulders and everything else hurts so here goes.
Warm up with barbell , 30 reps 40 lb pre weighted bar
Super 7s - 3 sets with 60lb bar
Hammer curls drop sets 45x12 35x10 25x10 proceeded to grab 30lb pre weighted bar and rep out a few more holy burn!
Preacher curls. 50 lb easy curl bar, 15 reps major squeeze at peak and slowly reverse. 2 sets
Situps and plank
This new training regimen is raping me and at the same time my hips are feeling looser every day with the stretching and exercises I've been given
rustilldown
New member
Shoulders /tris 20 minutes cardio on bike
Supermans shoulder warm up
Seated press on shoulder machine. 1 arm.
Drop sets 80x20, 60x15, 30x20. 3 sets per arm
Side laterals 15 lbs x 20 reps superset with heavy DUmbells held out from sides . 3 sets
Read delts cable crossovers no handles
High pullys 30x20x15x15
Mid pullys 20x20x20 burnnn!
Smith machine shrugs 3 plates / side
12 repsx 3 sets, super set with 50lb dumbell shrugs
Also did close grip bench press, lots of body weight dips, hammer grip tri presses and rope press downs.
-Mike
Supermans shoulder warm up
Seated press on shoulder machine. 1 arm.
Drop sets 80x20, 60x15, 30x20. 3 sets per arm
Side laterals 15 lbs x 20 reps superset with heavy DUmbells held out from sides . 3 sets
Read delts cable crossovers no handles
High pullys 30x20x15x15
Mid pullys 20x20x20 burnnn!
Smith machine shrugs 3 plates / side
12 repsx 3 sets, super set with 50lb dumbell shrugs
Also did close grip bench press, lots of body weight dips, hammer grip tri presses and rope press downs.
-Mike
rustilldown
New member
Was out walking with gf and jumped a fence and cut the palm of my right hand pretty decently, better not affect
My workouts as of late they have been really good don't need anything to slowe down. Definitely limiting my range of motion of the thumb hopefully it's feeling better tomorrow!!
My workouts as of late they have been really good don't need anything to slowe down. Definitely limiting my range of motion of the thumb hopefully it's feeling better tomorrow!!
E
Evan Tipps
Guest
Smooth 
rustilldown
New member
It was embarrassing just walking to get some booster juice and ended up bleeding guess I'm losing agility.
Just ran a few flights of stairs today I am tired and honestly those stairs killed me today, had a busy day moving stuff outta storage too so I decided to go twice as hard tomorrow!
guess I'm losing agility. Just ran a few flights of stairs today I am tired and honestly those stairs killed me today, had a busy day moving stuff outta storage too so I decided to go twice as hard tomorrow!
rustilldown
New member
Back/bis
20 minutes on bike 10 minutes stretching/ foam rolling
Supermans and rotary cuff work warmup
50 Pullups 10/10/10/9/9, quick pause..2 more.. Need to work on these used to be able to bust more
Bent over rows 135x12x12 185x8 225x5x5 135x8
T-bar rows 90x18x18 180x12x12 ( could have gone way heavier but the gym I'm in sucks, nowhere to place bar safely felt like it was going to come up and nut me.
Deadlifts 225x12 30sec pause x12 30 sec pause x12 then back extensions body weight until failure x 2
V handle pulldowns 160x12 drop set 130xfailure 3 sets
Single arm cable rows 40 x failure both arms 2 sets. About 20 reps per set per arm.
Biceps were pretty worked already but through in some drop sets on the cable preacher curl
80x12 60x12 30x12 2 sets slow reps 2 sec squeeze at top
2 sets of super 7s with 50lb barbell.
Pretty spent I was sweating like madman. Weight. 198 at 8 am
still have all abs too so not gaining fat yet, well Maybe some abs are trying to hide but not if I can help it!! Feeling incredible today last day off tomorrow and work begins. This will be the true test of holding my weight. And camp food sucks ass at times.
Update, really sunny here today went and ran 5or 6 flights if stairs and catch some rays ! Feeling good!
20 minutes on bike 10 minutes stretching/ foam rolling
Supermans and rotary cuff work warmup
50 Pullups 10/10/10/9/9, quick pause..2 more.. Need to work on these used to be able to bust more
Bent over rows 135x12x12 185x8 225x5x5 135x8
T-bar rows 90x18x18 180x12x12 ( could have gone way heavier but the gym I'm in sucks, nowhere to place bar safely felt like it was going to come up and nut me.
Deadlifts 225x12 30sec pause x12 30 sec pause x12 then back extensions body weight until failure x 2
V handle pulldowns 160x12 drop set 130xfailure 3 sets
Single arm cable rows 40 x failure both arms 2 sets. About 20 reps per set per arm.
Biceps were pretty worked already but through in some drop sets on the cable preacher curl
80x12 60x12 30x12 2 sets slow reps 2 sec squeeze at top
2 sets of super 7s with 50lb barbell.
Pretty spent I was sweating like madman. Weight. 198 at 8 am
still have all abs too so not gaining fat yet, well Maybe some abs are trying to hide but not if I can help it!! Feeling incredible today last day off tomorrow and work begins. This will be the true test of holding my weight. And camp food sucks ass at times.Update, really sunny here today went and ran 5or 6 flights if stairs and catch some rays ! Feeling good!
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rustilldown
New member
About to crush chest !
Update , had a very good workout
20 min on bike
Chest warm up bb bench 135xfailurexfailure
Incline flys 25xfailure
35x15
45x12 drop set 30x12
45x12 drop set 25xfailure
Flat bench 185x12 30sex break x8 30 sec break x 7 ( damn !!)
Dumbell pullovers
45 x 12 slow stretch
60x12 slow stretch
70x 10 slow stretch
Body weigh dips to failure 2 sets ( chest crapping out on me now could barely nail 12)
pec dec 185x15x15
205x8x6 ( may have Been 235 not 205 but can't remember)
Overhead dumbell tri extensions
45x25
60x15
70x12x11
One other tricep machine don't know what to call it it's like a hammer press or something opposite of a preacher curl.
Banged out the whole stack for reps 2 sets.
Half assed some one arm dumbell tri extensions but called it quits I wasn't doing any good anymore was too worn out!
-Mike
Update , had a very good workout
20 min on bike
Chest warm up bb bench 135xfailurexfailure
Incline flys 25xfailure
35x15
45x12 drop set 30x12
45x12 drop set 25xfailure
Flat bench 185x12 30sex break x8 30 sec break x 7 ( damn !!)
Dumbell pullovers
45 x 12 slow stretch
60x12 slow stretch
70x 10 slow stretch
Body weigh dips to failure 2 sets ( chest crapping out on me now could barely nail 12)
pec dec 185x15x15
205x8x6 ( may have Been 235 not 205 but can't remember)
Overhead dumbell tri extensions
45x25
60x15
70x12x11
One other tricep machine don't know what to call it it's like a hammer press or something opposite of a preacher curl.
Banged out the whole stack for reps 2 sets.
Half assed some one arm dumbell tri extensions but called it quits I wasn't doing any good anymore was too worn out!
-Mike
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E
Evan Tipps
Guest
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