[Pump Revolution]

PH: Thanks for awaring me of using the Hack squat machine for calves, worked great

[paintballh00dlum]

no prob, i still use that for calves also. sometimes i do single legged on there too and that really kills.

[Pump Revolution]

I'm do lazy do iso exercises

I tried smith calves today, like the hack ones alot better though. Especailly for the Lurker method where you spent a good amount of time under tension.

[paintballh00dlum]

smith calves on a small box with your heels hanging off? or just your feet flat on the floor?

[Pump Revolution]

The gym has this welded 3x3in square metal tube to place your toes on when doing calves.

[af18]

**** me that was a solid *** day in the gym

Squats - 175lbs, 4x5+ (10) *
HS Leg Extensions - 1 leg, 50lbs, 2x12. Both legs, 100lbs, 1x12.

Kneel Ham Curl - 130lbs, 3x5
Kneel Ham Curl - 90lbs, 3x12

Hang Cleans - 95x3. 115x3. 135x3. 165x3.
Upright Rows - barx10. 50lbs + bar, 3x12 **

Smith Calves (flat footed) - 1 plate a side x 8. 2 plates x 8. 3 plates x 8.
Smith Calves (flat footed) - 1 plate a side, 2x12.

ABZZZZZZZ - 3xfailure (bw) ***

*keep on adding weight with squats, i will be very interested to see how far up i get before having to reset. i would love to be able to reach 200lbs, 4x5+ (8), with no problem and still have a few reps left in the tank for the last set, but we shall see.

**Have not done upright rows in yearssss and they felt ****in AWESOME today, could feel em in my rear delts but the squeeze at the top of my traps felt great as well. Will definitely be adding these in.

***Feel like i made a breakthrough today with abs, getting much much better with the MMC, with my upper abs especially. Hoping this could be my answer for my non existent abs, just makes me want to nail my diet even more.

[tanner202]

Lower power day. Only real highlight was hitting 455x1 on DL which matched my previous PR when I was15 pounds heavier, feltgoodman

[black_angus]

Just got off work (well really I got off two hours ago, but whatev) so now I can finally post.


6/14- Upper ME, intensification block, week one

Close grip bench-
warmups
225x1
245x1
260x1
280x1 PR*

DB bench-
90'sx11

BB rows 3x5
Decline sit-ups 2x10

Notes: The PR CG bench gets an asterisk because my spotter (some random guy I asked to spot me, he was pretty big, didn't look like a complete idiot) just barely touched the bar on the way up. I was past my sticking point and I definitely had the lift, though, so I counted it. He gave me a couple good lift offs, though.

[Pump Revolution]

Bro day

Incline DB: 85s 4x5, 17
Flat BB: 135 2x10, 17
Flys: 52s 2x12, 18
Floor SC: 100 4x5, 14
BB curls: 120 4x5, 8
Lurker ext:70 2x10, 18
Reverse curls: 80 2x12, 17
Pushdowns: 65 2x15, 17
Incline curls: 25s 3x15

Think I might try a routine with much lower volume next month and see how my body reacts. Tricep progress has always been ****ty, starting to wonder if I may have been overworking them all along.

[tanner202]

Originally Posted by Pump Revolution

Bro day

Incline DB: 85s 4x5, 17
Flat BB: 135 2x10, 17
Flys: 52s 2x12, 18
Floor SC: 100 4x5, 14
BB curls: 120 4x5, 8
Lurker ext:70 2x10, 18
Reverse curls: 80 2x12, 17
Pushdowns: 65 2x15, 17
Incline curls: 25s 3x15

Think I might try a routine with much lower volume next month and see how my body reacts. Tricep progress has always been ****ty, starting to wonder if I may have been overworking them all along.

[Death_Taco]

Flat DB Press: 3x12x40
Cable Flyes: 2x15x10
Shoulder Width, UH grip Pulldowns: 3x12x100
CG Strict Seated Row: 2x15x100
Shrugs: 3x12x50
Reverse Hypers: 1x20xBW


Body weight = 172

Feels weak man.

[Pump Revolution]

Originally Posted by tanner202

Thanks

Unfortunately those were the heaviest DBs I have, going to attempt to tape some free weights to them next week

[af18]

vid or shens

[Pump Revolution]

Will take a vid with ghetto rigged DBs next week if I remember.

[hsilman]

Deadlift 5/3/1
255x3
290x3
330x4

HBBS 155 3x8
Tbar Row 90 3x8
35 Chins

Gotta go walk a couple miles with the wife tonight to run an errand(nyc lol) so figured skipping cardio would be ok.

[theDJ]

smith military - 35ps x12, 55ps x10, 70ps x6, then again 35ps x6 but extremely slow reps
ezbar upright rows - 60x12, 75x12, 90x9
cgbp - 115x12, 155x10, 185x4, 95x16
front raises - 30#bbx16, 17.5s x14, unilateral 15s x14
lateral raises - 15s x14, 17.5s x12, unilateral 12s x18
cable tricep pushdowns + underhand pulldowns

then did reverse pec deck 3x12 cause i missed it on back day

[Death_Taco]

Thinking of sticking to the:

3x12xWeight Main muscle movement (Think pull downs/ups)
2x15-20 alternative muscle movement (think rows)

[Pump Revolution]

When did rows become a "secondary" movement? I consider them there own muscle group.

Maybe close grip bench press to pushdowns would be a better example...

[]TSS[ Dake]

Did chest and arms with my boys today

Lifting with programmers makes me feel like a titan

[Lurker27]

old guy at the gym after i benched 335 for 12

"that's not how humans look"

[]TSS[ Dake]

Lolol

Old people have the best comments