Shadow's Snap back to reality.....

[The Shadow]

Sweet. I'm trying to get back into a good regimin myself.

Mine is pretty simple, but works for me.

One exercise per bodypart per week at high intensity. I'll do drop sets with alot of cheating reps & assistance reps. Roughly 30-50 reps per exercise when all is said and done between the drop sets, cheating, assistance, etc. I don't respond well to pyramid training in my experience.

Yep.....I typicall do one bodypart per day as well...





YESTERDAY:



Deadlifts

135 x 15
225 x 12
295 x 7(up 2 from last session)....I keep forgetting that this is a push and then a pull lift.....form is better as I am totally resetting and forcing my legs lower


Hammer Iso-Pulldown

150 x 12(slooow reps)
175 x 10
200 x 8



Seat Rows(straight bar)

3 x 170 x 6

 

[The Shadow]

ARMS:

Modified Nose breakers.....


as opposed to keeping the elbows pointed up....let them trail back to about 45 degrees.....this keeps constant tension on the tris at all times

65 x 20
85 x 15
105 x 10




Barbell Curls
65 x 14
85 x 9
105 x 5



Dips

bdwt x 20
+25 x 12
+25 x 12



Preacher Curls

65 x 10
2 x 85 x 10


Pushdowns

2 x 120 x 10




all sets with a tut of 5 seconds





*as I was dropping the bar behind the bench on the nosebreakers, I didnt account for the metal handles sticking BACK away form the head of the bench....I think I cracked the second knuckle - index finger right hand...bitch is killing me*

 

[The Shadow]

Its apparent that for now, I cant DL and squat heavy in the same week...so I hit heavy deads this week....heavy squats next week:

Leg Press
4 sets - worked up for 7 plates per side for 10
Calf Raises on leg press - 3 sets of 4 platers per side for 15

Lying Leg Curls
3 sets worked up to 160 x 8

Leg Extensions
3 sets worked up to 187.5 for 8

 

[*Bunny*]

Hows the rhomb & knuckle doing?

 

[future]

Yeah I cant dead heavy or squat heavy in the same week too well myself. Once I start conditioning myself for a powerlifting meet then I will switch things around but I have to get used to it...then its 12 weeks of hell.

 

[The Shadow]

Hows the rhomb & knuckle doing?

rhomboid = perfect


lower back = kinked

knuckle - cracked

 

[florencia]

I like the BTN work a lot - standing at least...seated - not so much.

Yeah..Im just trying to drop a bit of post Tday bulge.


Similey??


Lemme look for a gorilla in wife beater BNPressing a house



I alternate the presses....




strict - they go down to bottom of ear lobes


Pushes - if I can call them that is so little leg drive that I mainly use them to train from the neck to the earlobes

I take it you are talking about behing the neck pulldowns...My waist has reduced like 3 inches I have been doing it icreasing weight/decreasing reps...
it seems to be working...I do not like front pulldowns I involve my pecs WAY too Much!

 

[future]

Interesting. Behind the neck pulldowns dont involve your pecs more?

 

[The Shadow]

Behind the neck Presses.........

 

[treilin]

rhomboid = perfect


lower back = kinked

knuckle - cracked

U do the QL stretch? Glad about the rhomboid