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Old 01-09-2013, 07:38 PM #1387
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Decline bb bench 225x8, 245x6, 275x4, 295x3, 315x2 with spotter help on last rep
Incline db fly 65x12, 70x12, 75x10
Tricep push downs 4 sets of 15@ 70
Ovrhead tricep ext 3x12@110
3x12 bw dips

2miles on treadmill
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Old 01-09-2013, 07:40 PM #1388
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Strongest ive been since i stopped playing fb
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Old 01-09-2013, 08:34 PM #1389
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Height/weight/ big 3?
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Old 01-09-2013, 08:37 PM #1390
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Height/weight/ big 3?
6 2" , 209 ,

Bench- 235

Squat - 3 plates

Deadlift - terrible 225
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Old 01-09-2013, 08:41 PM #1391
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Quote:
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Oh, yeah. I know that as the 'Beep Test' lol.

Did DB Rows for a change up. Felt pretty good.
Changed from cambered to straight bar curls.
Did concentration instead of preachers.
Upped weight and dropped weight for x-body curls, added a 4th set.
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Old 01-09-2013, 09:03 PM #1392
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Upper Body power Highlights

Tbar Row - 5 platesx5
DB press-100'sx7 110'sx3
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Old 01-09-2013, 11:32 PM #1393
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Db chest or db shoulders
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Old 01-09-2013, 11:33 PM #1394
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If it's shoulders I am insanely impressed.
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Old 01-09-2013, 11:35 PM #1395
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Definitely chest press unless its horrible ROM on shoulders.
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Old 01-10-2013, 12:11 AM #1396
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Incline DB- 60x5, 70x5, 80x2x7, 65x10
Incline BB- 3x10
BB shrugs- 225x3x10
HS Shrugs- 3x10
EZ bar curl- supinated grip- 4x10- best burn I've ever had
HS preacher- 3x10
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Old 01-10-2013, 12:30 AM #1397
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I remember doing that in middle school, I think. I have no idea how I did.
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Old 01-10-2013, 12:42 AM #1398
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I was always one of the last people to finish. Could never beat those damn soccer players.
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Old 01-10-2013, 12:47 AM #1399
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Db chest or db shoulders
Chest. Haven't attempted anything highe than 85, SP
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Old 01-10-2013, 02:51 AM #1400
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Squats, at team lifting. 365x3x4 with a 6 second slow way down, torture.
Neutral grip chins, +30x15, +45x3x3 with the 6 second down phase
dbs between the feel for these, so no possible kipping.
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Old 01-10-2013, 10:35 AM #1401
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DB incline: 75s, 85s, 95sx6
BB flat: 185x8, 175 8, 12
Pec deck: 175 12, 12, 18
CGBP: 165 4x5, 6
Wide grip curls: 125 4x5, 11
HS dips: 265* 8, 8, 17
Rev cable curls: 65 12, 16
Vbar pushdowns: 65 15, 15, 16
CG cable curls: 72x10 65 15, 16

My triceps are weak as ****

Going to switch out CGBP, too hard to maintain form. Might try PJRs

Tried db curls on the preacher bench, but they just felt awkward. Seems my Bi's only respond to BB exercises.
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Old 01-10-2013, 11:49 AM #1402
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Height/weight/ big 3?
6'3, 265, and no idea since I never max out.. I know I rep 315x12 on squat easy, and my flat bench is probably weaker than my Decline Bench.

All in all im pretty happy with my strength gains thus far. After i finished playing ball I didnt pick up a weight for 2-3 years and did endurance sports.
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Old 01-10-2013, 12:36 PM #1403
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shoulders/tri

db shoulder press: 80's x11, 80's x10, 80's x8, 80's x7, 80's x6
smith military press: 75ps x7, 70ps x8, 65ps x10, 55ps x12
front raises: 40#bb 2x12, unilateral 15#db 1x12
lateral rasies: 20#db 2x12, unilateral 15#db 1x12
LF lateral raise machine: 65# 3x12 w/ pause @ top
HS shoulder press: 1pps 6x12
CGBP: 155x10, 185x6, 155x11
cable tricep isolation stuff

slowly climbing back to the 85's on db press. might attempt next week depending on how i feel that morning
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Old 01-10-2013, 07:44 PM #1404
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Chest was sorta stalled because I took last week off chest due to traveling.

Did bench the Angus way. Chest got about 50000x more activation that way, shoulder got about 50000x less involvement.
Bench: 245 pre-activate (same as last time)
Myo: 210x6, 190x6, 190x3, 170x8, 170x4
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Old 01-10-2013, 08:58 PM #1405
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What is the Angus way?
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Old 01-10-2013, 09:10 PM #1406
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The proper way I suppose, elbows rather than the typical BBer elbows flared out.
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Old 01-10-2013, 09:37 PM #1407
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Legs hypertrophy


Squat- 235x8x3, 275x1x2 just because
Leg press- 580x8x2, x6 on the 3rd set. Legs were on fire
Seated calves x5 sets to exhaust the soleus
Smith calf press 185x8x3 to work the gastroc
Seated leg curl 165x8x3
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