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- Thread starter BrightFuture
- Start date
The training is looking good
Today was a good shoulder day. Shoulders still feeling good!
Hammer strength shoulder press: 75x12 85x10 95x8 105x6 (really thinking i want to try for 10 reps with 105 next week)
Reverse fly: 130x12 115x12 100x12
Lateral raise: 3 sets of 15 with 15 pounds
Hammer shrugs: 3 sets 25 reps with 220 pounds
Face pull: 130x15 120x15 110x15
Tomorrow is leg day!
Hammer strength shoulder press: 75x12 85x10 95x8 105x6 (really thinking i want to try for 10 reps with 105 next week)
Reverse fly: 130x12 115x12 100x12
Lateral raise: 3 sets of 15 with 15 pounds
Hammer shrugs: 3 sets 25 reps with 220 pounds
Face pull: 130x15 120x15 110x15
Tomorrow is leg day!
Life is going great right now and here are 2 updates in one post. First is my Friday arm day:
Seated tricep dip: 180x20 200x20 220x18
Tricep pushdown: 130x18 130x16 130x13
Overhead tricep extension: 70x12 70x12 70x12
Cable curl: 80x15 80x15 80x15
Hammer curls: 35x12 35x12 35x12
Preacher curl: 55x10 55x10 55x10
Next is my chest day from this morning:
Hammer incline chest press: 70x15 90x12 100x10 110x4
Machine fly: 145x12 145x12 145x12 145x12
Dips(full body weight): 12, 10, 10 reps
Incline fly: 35x12 35x12 35x12 35x12
Left shoulder feeling good. I know I mentioned previously I might reintroduce either barbell bench or dumbbell bench. I feel like my chest needs a bit more than what I am giving it so think I will try that next week.
Seated tricep dip: 180x20 200x20 220x18
Tricep pushdown: 130x18 130x16 130x13
Overhead tricep extension: 70x12 70x12 70x12
Cable curl: 80x15 80x15 80x15
Hammer curls: 35x12 35x12 35x12
Preacher curl: 55x10 55x10 55x10
Next is my chest day from this morning:
Hammer incline chest press: 70x15 90x12 100x10 110x4
Machine fly: 145x12 145x12 145x12 145x12
Dips(full body weight): 12, 10, 10 reps
Incline fly: 35x12 35x12 35x12 35x12
Left shoulder feeling good. I know I mentioned previously I might reintroduce either barbell bench or dumbbell bench. I feel like my chest needs a bit more than what I am giving it so think I will try that next week.
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@BrightFuture you're doing well well i want to see you slow on the shoulder pushing so no injury again
and lets do 1 updated pic with good light so we can get you pumped up avatar
Alright so got a couple days to update. First is leg day and hands down the most enjoyable leg day I have ever had. Hit multiple personal records in this workout.
Hammer squat: 234x12 324x10 414x8 464x6(personal record!)
Barbell RDL: 135x12 145x12 185x8(personal record and the 135 and 145 felt way too light)
Leg extension: 160x15(personal record) 140x12 120x15
Leg curl: 120x15 120x15 120x15
Calf raise: 275x15 275x15 275x15 (personal record)
I don’t know what happened but I felt like an absolute monster during this workout. Maybe I wasn’t pushing hard enough before but either way wow!
Hammer squat: 234x12 324x10 414x8 464x6(personal record!)
Barbell RDL: 135x12 145x12 185x8(personal record and the 135 and 145 felt way too light)
Leg extension: 160x15(personal record) 140x12 120x15
Leg curl: 120x15 120x15 120x15
Calf raise: 275x15 275x15 275x15 (personal record)
I don’t know what happened but I felt like an absolute monster during this workout. Maybe I wasn’t pushing hard enough before but either way wow!
Alright so here is the arm day!
Tricep dip: 180x20 200x20 220x15
Cable curl: 80x15 90x15 100x10
Overhead tricep extension: 90x15 80x15 70x12
Dumbbell hammer curl: 35x15 35x15 35x15
Tricep push down: 120x15 120x15 130x15
Preacher curl: 60x12 60x12 60x12
Tricep dip: 180x20 200x20 220x15
Cable curl: 80x15 90x15 100x10
Overhead tricep extension: 90x15 80x15 70x12
Dumbbell hammer curl: 35x15 35x15 35x15
Tricep push down: 120x15 120x15 130x15
Preacher curl: 60x12 60x12 60x12
Ok so now for today. I really love going to the gym and I want to add in a second leg day on Saturdays. I would do the first leg day Wednesday and thinking I will start this next week.
I know some of you have cautioned me against doing too much volume or weight. Right now I feel incredible and I want to start doing a little more than what I have been doing. Feel like I am leaving some potential on the table. I plan to reintroduce barbell bench press Monday. Plan to stay in the 6-8 rep range and if my left shoulder doesn’t feel stable then I will stop.
Right now, life is better than it’s been in a long time!
I know some of you have cautioned me against doing too much volume or weight. Right now I feel incredible and I want to start doing a little more than what I have been doing. Feel like I am leaving some potential on the table. I plan to reintroduce barbell bench press Monday. Plan to stay in the 6-8 rep range and if my left shoulder doesn’t feel stable then I will stop.
Right now, life is better than it’s been in a long time!
