Back to my old CNS training w/ revisions

[Lord_Suston]

Back/ bis
Wide-grip Chins:
Bw x 12
Bw+30lbs x 10
Bw x 10
Seated cable row:
200x 12
200x 12
225 x 10
225 x 10
Deadlift:
135 x 6
225 x 6
315 x 6 felt real good will go higher next time
Seated alternating Dumbell curls:
40 x 8
45 x 6
50 x 6
EZ Curl
50+bar x 12
50+bar x 12
pretty quick and intense workout, felt good though...

 

[Lord_Suston]

did shoulders on ther own day, I haven't had time to post results.
Military barbell press
95 x 12
135 x 12
155 x 8
185 x 6

Reverse Flyes
20 x 12
20 x 12
25 x 12

Lateral Raises
20 x 12
20 x 12
25 x 12

 

[Lord_Suston]

Squats ATF:
135 x 15
185 x 12
235 x 6
255 x 6
275 x 6
185 x 20

Leg Ext:
100 x 12
120 x 12
150 x 12
180 x 12

Calf raises
3 x 20 with 200lbs

 

[Lord_Suston]

I wanted to do back before chest this time
(post #11)

Back/ bis
Wide-grip Chins:
Bw x 15
Bw+40lbs x 10
Bw x 10
Pull-ups palms facing me
Bw x 12
Bw x 6
Bw x 8
Seated cable row:
205x 12
205x 12
250 x 10
250 x 10
Skipped Deads cause back is slightly sore from Legs
45 x 8
45 x 6
50 x 6
EZ Curl
90 +bar x 8
70 +bar x 8
70 +bar x 8

 

[skaman607]

I'm sorry but what do chains do?

 

[Lord_Suston]

I'm sorry but what do chains do?

Since chains are in a line fromation when you lift the bar you start at the bottom (where all the links are basically on the ground thus prividing noextra resistance) but as you move the bar higher in the air the more links are lifted from the ground thus providing constant addition of weight throuout the movement. SO when I do chain with 2 ten lbs chains and 200lbs of weight it is 200 lbs I am lifting at the bottom and 220 at the top.... BNasically it provides more tension at the top of movement where we have better leverage....

 

[Lord_Suston]

decided to switch it up a little and do flat bench first
Flat:
135 x 15
185 x 12
225 x 6
275 x 6
315 x 2
225 x 6
Inlcine Dumbells
65 x 12
85 x 8
95 x 8
85 x 8
a lot easier than I thought they would be....
Dips
BW +50lbs x 8
Bw x 15
Bw x 15
Pushdowns
90 x 12
100x 12
100 x 8

 

[coolcolj]

Hey man do you train at home?

I can't imagine anyone using chains at a commerical gym

 

[Lord_Suston]

Hey man do you train at home?

I can't imagine anyone using chains at a commerical gym

I train at home and at school, I yes I do bring the chains in, but only on days one of my friend is working, he lets me use them and one supervisor does too, she's actually tryed them for a FEW SETS AND LOVES THEM, thank god I can only imagine what normal people think...

 

[Lord_Suston]

Had a sp[ecial guest these last few workouts

my older borther has been here visiting and it is real nice to have a partnere who pushes you to you limits and beyond...

Military barbell press
95 x 12
135 x 12
185 x 6 * real sore from chest it was hard to fully straighten shoulders with the bar so I went to dumbells
Dumbell press
70 x 10
80 x 8
75 x 6

Reverse Flyes
20 x 12
30 x 12
30 x 12

Lateral Raises
30 x 10
30 x 8
25 x 12

Clean and jerk
135 x 4
185 x 4
205 x 2 damn these were tough

getting a lot stronger BW at 187lbs