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- Thread starter CodeNameDuchess
- Start date
Great updates
lbs lol
Warm up Just some hip movement, foam rolling.
DB shoulder press(I push them out like Ys, was told long ago it really works your delta giving you that aesthetically pleasing look)
12 x 30
12 x 40
8 x 50
Front raises
8 x 15
8 x 15
6 x 20
Super set with seated lateral raise
8 x 15
8 x 15
6 x 20
Super set with bent over flyes
8 x 15
8 x 15
6 x 20
Seated curls
8 x 20
10 x 20
Superset with
Overhead single arm db extension
8 x 20
10 x 20
Preacher bar cable curls
10 x 90
8 x 135
8 x 135
Superset with
Tri rope press downs
10 x 90
8 x 135
8 x 135
Hanging leg raises
8
6
6
Today was just an aesthetic day I put together when I got there. My program is 4 days a week, so since I got the 4 days figured I’d go work on some other stuff. My glute/lower back/hip I guess is still bothering me. Hopefully by Monday it’s all good. Have a good weekend bros
DB shoulder press(I push them out like Ys, was told long ago it really works your delta giving you that aesthetically pleasing look)
12 x 30
12 x 40
8 x 50
Front raises
8 x 15
8 x 15
6 x 20
Super set with seated lateral raise
8 x 15
8 x 15
6 x 20
Super set with bent over flyes
8 x 15
8 x 15
6 x 20
Seated curls
8 x 20
10 x 20
Superset with
Overhead single arm db extension
8 x 20
10 x 20
Preacher bar cable curls
10 x 90
8 x 135
8 x 135
Superset with
Tri rope press downs
10 x 90
8 x 135
8 x 135
Hanging leg raises
8
6
6
Today was just an aesthetic day I put together when I got there. My program is 4 days a week, so since I got the 4 days figured I’d go work on some other stuff. My glute/lower back/hip I guess is still bothering me. Hopefully by Monday it’s all good. Have a good weekend bros
It’s going pretty good, I don’t find it “too much”. I’m not cramping and my joints are hurting as has happened with bigger cycles. Feel sharp and def not my age lol. Not much anxiety or rage from the tren either which is nice.
Workout
Warmup with some dynamic stretches and light movement. Foam rolling
Box jumps (24inch)
5
5
Sunset with staggered medicine ball slam
10 x 17
10 x 16
Superset with 5 yard sprints
1
1
Pause DB jump squat
5 x 35
5 x 35
5 x 40
Superset with plank clock
5
5
5
Skater squat
8 x 5
8 x 5
8 x 5
Superset with chin up holds (3 second)
5
5
5
Goblet split squat
8 x 35
8 x 35
Superset with dead stop DB row
8 x 60
8 x 60
Super set with 1/2 kneeling anti rotation hold ( 20 second hold)
20 x 20
20 x 20
My workouts changed this week and let me say this workout kicked my ass, consisted with a lot of what felt like explosive work and kept my heart rate up. I started sweating hard at the box jumps and continued sweating and panting throughout it. Feeling good though and enjoying how challenging it was.
Warmup with some dynamic stretches and light movement. Foam rolling
Box jumps (24inch)
5
5
Sunset with staggered medicine ball slam
10 x 17
10 x 16
Superset with 5 yard sprints
1
1
Pause DB jump squat
5 x 35
5 x 35
5 x 40
Superset with plank clock
5
5
5
Skater squat
8 x 5
8 x 5
8 x 5
Superset with chin up holds (3 second)
5
5
5
Goblet split squat
8 x 35
8 x 35
Superset with dead stop DB row
8 x 60
8 x 60
Super set with 1/2 kneeling anti rotation hold ( 20 second hold)
20 x 20
20 x 20
My workouts changed this week and let me say this workout kicked my ass, consisted with a lot of what felt like explosive work and kept my heart rate up. I started sweating hard at the box jumps and continued sweating and panting throughout it. Feeling good though and enjoying how challenging it was.
@CodeNameDuchess sweating hard is good bro thats positive
and i see your training doing good but how about your diet? we dont see shares on it
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