Nov. 12: Back and Biceps

Today was a great day. I wouldn't suggest you do all of this unless you've been lifting a while and know that you're going to be sore tomorrow. My goal for the day was to get my back stronger and increase my lower back endurance.

Back and Bi's

Wide-grip Pull-ups: 3x12

Arnold Pull-overs: 5x5, heavy **I use a machine specifically made for this exercise; the video shows me using dumbbells

Wide-grip Pull-downs: 4x5, heavy

Flatbar Dumbbell Curls: 3x5 (heavier weight, increasing weight between sets), 3x7-10 (decreasing weight between sets

Close-grip Seated Rows: 3x12-15

Upper Bicep Curls: 3x12 **Don't let the arm go all the way down; focus on working the upper half of the bicep

Inclined Cable Rows: 3x15

Get at me…@Emoss225

Nov. 10: Tri's and Chest Again

Yo,

So my shoulder's healed enough for me to get back to doing very light chest work again. I'm pretty excited about that; planning to start out doing high rep work to pump my chest back up and get my endurance back before focusing on getting my numbers back up.

Chest and Tri's

Cable Machine Triceps Extensions, palms down: 1x20 (warm-up), 3x15-20 **Focus on working the outer half of your triceps

Cable Machine Neutral Butterflies: 4x20 **Neutral meaning the cables are at the same height as your nipples; your arms should stay parallel to the ground

Cable Machine Triceps Extensions, palms up: 3x15-20 **Focus on working the inner half of your triceps, the back of your arm nearest your armpit/ribcage

Seated Dumbbell Triceps Extensions: 3x15-20

Cable Machine Incline Butterflies: 3x20 **The cables are at waist level, so your pulling your arms up and across your body

Cable Machine Decline Butterflies: 3x20 **Cables up high so you're pulling down and across your body


Then go get some abs and a meal

Nov. 4: Legs

Hello all,

back at this after a good long while. Hurt my shoulder so my lifts have been changed up a lot. Probably went overkill with the legs yesterday, but I can still walk fine today so no worries!

Legs

Squats: 2x10 light weight, 3x7 Heavy, 1x12 with as much weight as possible.
            **I used a small step to make sure I got down low enough

Superset
Quadriceps Curls: 3x5, 2x7, 1x as many as possible
Hamstring Curls: 3x7, 2x10, 1x as many as possible
**Do a set of quad curls, then hamstrings curls, back and forth

Heavy Smith Machine Calf-raises: 3x7
Light Calf-raises: 3x15

Front Squats: 3x10

I haven't posted for a month and I'm still getting hits?! Somebody hit me up!

my facebook:
www.facebook.com/evan.moss.77