Sept. 20: Back and Bi's

Hey

Went heavy on back today, but the bi work at the end burned a lot, too

Back and Bi's

Weighted Pull-Ups (palms facing in): 4x7
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Bent-over Barbell Rows: 3x10-12 (185 lbs., 205, 225)

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Dumbbell Arnold Pull-Overs: 3x7

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Bicep Curls: 2x10, 1x20



Go do something big!

Sept. 18: Legs and Shoulders

Awww snaps. Zak's finally getting his legs strong and I'm still seeing gains. Missed the rest of our lifting partners today

Legs and Shoulders

Squats: 2x10 (warm-up), 3x10 (135 lbs., 185, 225, 275, 315)
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Hang-cleans to Shoulder Press: 3x5 (135, 185, 185)

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Side Deltoid Raises: 3x7

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Smith Machine Seated Shoulder Press: 3x12

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Shrugs: 3x25

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Mess around with some abs to end the day

Sept. 17: Chest and Tri's

I hope someone else out there is getting strong like we are!

Chest and Tri's

Heavy flat Dumbbell Bench Press:  1x10 (warm-up), 3x7 (100s, 120, 120)
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Heavy Incline Dumbbell Bench: 3x5-7 (100s, 120, 100)
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Butterflies: 3x10-12

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Seated Dumbbell Triceps Extensions: 3x10-12 (100s for all sets)

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Dips: 2x As many as possible (25, 25)

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Pushups: 1x As many as possible (25, 25)

Sept. 15: Back and Bi's

Hello all! Had a hectic past few days and missed the gym Thursday and Friday. Went back with a vengence today tho!

Back and Biceps

Wide-grip Pull-ups: 3x20
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Deadlifts, pyramid set: 5x5 (135 lbs, 185, 275, 315, 405) **Pyramid set means increasing weight each set. "Reverse pyramid" means starting heavy and ending light
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Flatbar Bicep Curls, reverse pyramid: 4x as many as possible (115 lbs.x12 reps, 95x15, 75x20, 55x25)
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Close-grip Lat Pull-downs: 3x10

 

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Smith Machine Calf Raises: 3x20 (10 slow, 10 fast)

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Heavy Hammer Curls: 3x7 each arm (65s, 70s, 70s)

Sept. 11: Chest and Shoulders

Kind of a big day, but not too long of a workout.


Legs and Shoulders

Squats: 2x7 (warm-up), 4x5

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Power cleans to Press: 3x3 (185 lbs., 185, 225) **Video coming soon

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Heavy Shrugs: 3x15

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Quad Curls: 3x12 (both legs), 3x14 light (2 legs up, 1 leg down)
 
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Had to cut the day short..hope someone out here's going hard!

Sept. 10: Chest and Tri's

Had a whole lil crowd trying to lift today lol. Nice to see new faces, but we're gonna have to figure out a gameplan

Chest and Tri's

Heavy Barbell Bench Press: 2x10 (warm-up), 3x5 (275 lbs., 295, 315)
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Incline Bench Press: 3x10 (185 lbs x 10, x12, 225x10)
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Finisher Press: 3x7 (315, 295, 295)

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Cable Triceps Extension Superset: 3x20 (10 palms up, 10 palms down)
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ABS!!

Sept. 8: Legs and Shoulders

John came out hard today. I wasn't even planning to hit the gym today until he suggested it. Was nervous he was gon' work harder than me!

Legs and Shoulders


Leg Press: 1x12 (Warm-up weight) 3x12 (6 plates, 7 plates, 8)

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Smith Machine Step-ups: 4x14 (7 each leg)

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Overhead Barbell Press: 3x12 (25s, 45, 45)

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Seated Rear-deltoid Raises: 3x10-12

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Heavy Quad Curls: 4x7

Sept. 7: Chest and Tri's

Chest and Tri's

Dumbbell Bench: 1x12 (warm-up) 3x10-12 (75 lbs, 100, 100, 120)
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Cable Incline Flies: 3x7, heavy
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Heavy weighted dips: 4x5
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Heavy Reverse Bench Press: 3x7


I need new pics for my slideshow..make it happen

Sept. 6: Back and Bi's

Hey hey..another big day! Team Dominate (the new name for the guys I lift with) is getting bigger! lol

Back and Bi's

Lat Pull-downs: 1x12 (warm-up weight), 3x14 (7 behind the head, 7 in front)
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Dumbbell Pull-overs: 3x7 Heavy

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Bent-over Barbell Rows: 3x10-12

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Preacher Bar Curls: 3x20 (yeah, these hurt!)

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Chin-ups: 3xAs Many As Possible (palms facing your face)

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Heavy dumbbell Hammer: 3x7

Lemme hear from someone!!!

Sept. 4: Chest and Triceps

Hey, thanks to everyone that's let me know they're checking out my blog. Keep hitting me up!

Chest and Triceps

Bench Press: 2x10 (warm up), 4x7 heavy
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Incline Dumbbell Butterflies: 3x10-12
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Seated Dumbbell Triceps extensions: 3x12
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Cable Machine Triceps Extensions: 4x12 (palms up)
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Weighted Dips: 3x10-12