Log

[OMEGA]

i prefer this one

cool!

do you want to hop into phase 3 i the next 3 days?


i am turning each phase into 1 months Refined blocks

 

[1tight_tl]

todays workout was chest/delts. i might take back to back days off...been feeling sapped of strength and a bit sluggish....too much volume? i'm not sure, we'll see how i feel

hammer strength flat press
weight is lbs per side
85 x 8
drop set
75 x 4

fly-low contractuion
32.5 x 10
drop set
30 x 5

smith incline (i performed these the same way i do bento ver BB rows....no drop set just 4 sets between 10-20 reps....for each set i adjusted the width of my grip to vary things)
135lbs x 18
135lbs x 13
135lbs x 13
135lbs x 12

smith MP
weight is lbs per side
40 x 8
drop set
35 x 4

my body weight is steady @ 192 which makes me happy

WOW...Thats awsome that ur 5'8 and 192lb.....I am 5'7 and only 163...You need to post some Pictures up man... .....Ur in phase 2 right?

 

[Acela]

cool!

do you want to hop into phase 3 i the next 3 days?


i am turning each phase into 1 months Refined blocks

yes, i could use a shakeup to keep the muscles guessing

 

[Acela]

WOW...Thats awsome that ur 5'8 and 192lb.....I am 5'7 and only 163...You need to post some Pictures up man... .....Ur in phase 2 right?

yeah, i am in phase 2

 

[Acela]

worked out yesterday (saturday) ARMS, off today (rest, my patriots etc)

tricep press down
150 x 10
drop set
120 x 6

BB curl (squeezed for a "1" count @ the contraction, various grip widths)
70 x 8
drop set
55 x 3

DB preachers
20's x 22
25's x 9
25's x 10
(this went down substantially, but i will attribute that to a seriously increased pump in my bi's due to the lipostack which i hadn't done in weeks. i needed a pre-workout boost)

reverse EZ curls
40 x 15
40 x 13
50 x 9

finished off with 1 set of CGBP with 135 lbs x 14 (failure)
cardio 10 min

 

[Acela]

took monday off....IMO it was the best move 'cause i had a GREAT leg day today
slept for 7 hours, uninterrupted

smith squat
weight is lbs per side
80 x 5
drop set
70 x 5

seated calves
120 x 22
130 x 17
130 x 18
120 x 9 (this was performed in drop set fashion)
for both sets of seated calves, all were performed with my toes slightly angled to hit a different spot in my calves

didn't have time for abs, tomorrow

 

[Acela]

today's workout was chest/front delts
7.5 hours of sleep

hammer strength flat press
weight is lbs per side
85 x 10
drop set
75 x 3

fly-low contraction
32.5 x 9
drop set
30 x 3

BB incline (smith was being used)
125lbs x 15
125lbs x 12
130lbs x 9
i couldn't seem to isolate my chest much, hitting delts more, felt good though

fly-high contraction
i did 2 sets and stopped...i was pre-exhausting delts and i wanted to have some gas in the tank for MP

smith MP
weight is lbs per side
40 x 5
drop set
35 x 4

 

[OMEGA]

That chest workout out is a pro tip, it makes even the most stubborn chest grow symmetrical.......form and contraction outweigh poundages by far with this technique

you can do it every other workout and do the more simplified phase 1 on the day you want to hit delts harder

 

[Acela]

todays workout was back/rear delts/abs/cardio
slept good, 8 hours

i am now a subscriber to having a gatorade/powerade on hand for every workout. my last few workouts i have and i have felt more endurance for the last half of my workout.

hammer strength row
135lbs x 8
drop set
90lbs x 6

DB shrugs
80's x 13
drop set
70's x 4

bent over BB rows
115lbs x 15
115lbs x 17 (i dug deep for this set)
120lbs x 13

 

[Acela]

Today was ARMS/cardio
sleep wasn't too good, woke up probably 6 times....oh well

I subbed 4 sets of CGBP for tricep push down (just felt like mixing it up a bit)
135lbs x 15
135lbs x 15
140lbs x 10
155lbs x 9

BB curl
70lbs x 7
drop set
55lbs x 4

DB preacher
25's x 13
25's x 11
25's x 8

EZ reverse curls
40lbs x 14
50lbs x 10
50lbs x 11

12 minutes on the tread mill
overall it was a good workout; i'm looking forward to my phase 3 workout i think my body could use a change for some added stimulus