Tried a few new things. Please share thoughts
Wide-grip Lat. Pulldowns: 3x15
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High Cable Rows: 3x12
http://www.youtube.com/watch?v=5AL8vV6UUac&context=C3b94d75ADOEgsToPDskJMKyuRZrlz_fcAOCqTIl9N
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Seated Close-grip Rows: 3x10 (Focus on pinching your shoulder blades together)
http://www.youtube.com/watch?v=7ZMUR-ly4TY&context=C3be450fADOEgsToPDskIJENi4Vfef2V71wjn18lHW
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Bent Over Rows: 3x10
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Single-arm Pulldowns: 3x20 (Palms facing body)
http://www.youtube.com/watch?v=_Hst4VpJ_N0&context=C3b94d75ADOEgsToPDskJMKyuRZrlz_fcAOCqTIl9N
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Low Rows on Cable Machine: 3x12 (Keep your back flat or you'll end up working shoulders more.
Works lower lats.)
http://www.youtube.com/watch?v=oqdv0u-9qK8&context=C3be450fADOEgsToPDskIJENi4Vfef2V71wjn18lHW
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Reverse Butterflies: 3x7 (Hold the weight up for a few seconds)
http://www.youtube.com/watch?v=teq3hBHhBhQ&context=C3be450fADOEgsToPDskIJENi4Vfef2V71wjn18lHW
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Pull-ups: 30 in as few sets as possible
Wednesday, February 8, 2012
Tuesday, February 7, 2012
Chester Molester, 2.0
Maxed out to check weekly progression
SURPRISE YOURSELF! Try more weight, and get big
Bench Max Routine: 1x12, x7, x5, x3, x1…x1 until failure (Start very light; I started at 135,
finished at 345)
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Heavy Flat Bench Negatives: 2x5 (Bring the weight down as slow as possible,
taking 3 sec. minimum to reach chest. Have your spotter help lift
the weight back to the starting position)
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Raised Bench DB Bench Press: 3x12 (Adjust the back of a bench to be about half as steep as
normal incline bench)
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Incline Butterflies with Cable: 3x10-12 (Make sure to bring your hands out wide as you come down
towards hips. Hands come up and across your body
at ~45 deg.)
http://www.youtube.com/watch?v=MmSxNpCmqEY&context=C3b94d75ADOEgsToPDskJMKyuRZrlz_fcAOCqTIl9N
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Vertical Butterflies with Cable: 3x10-12 (Focus on using lower pectorals)
http://www.youtube.com/watch?v=B3EbsOLtDqg&context=C3be450fADOEgsToPDskIJENi4Vfef2V71wjn18lHW
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Heavy Finisher Press: 5x5
http://www.youtube.com/watch?v=PRhPMqYJ7RI&feature=plcp&context=C39a5170UDOEgsToPDskJMKyuRZrlz_fcAOCqTIl9N
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Dips and Pushup Superset: 4x10 (do clap-pushups if you can)
GO GET A 6-PACK! (OF ABDOMINALS, PREFERABLY)
Saturday, February 4, 2012
My 6 Minute Abs
This little quick routine is enough for my abs…
Crunches: x25 (feet up and not crossed, hands behind your head, touch your elbow to your knees)
Planks: x1 minute (plankelbowstoes.jpg)
Repeat 3 times, no rest (or as little rest as possible)
Don't get stuck on the ground cramping….
Crunches: x25 (feet up and not crossed, hands behind your head, touch your elbow to your knees)
Planks: x1 minute (plankelbowstoes.jpg)
Repeat 3 times, no rest (or as little rest as possible)
Don't get stuck on the ground cramping….
Leg Day Saturday
Starting to fall in love with
Leg Days
Power Cleans: 1x12, 1x10, 1x7, 1x5, 1x1 (Increase weight each set and get
~2 min. break between sets; repeat sets of 1 until failure)
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Heavy Barbell Deadlifts: 5x5
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Smith Machine Full-form Squats: 3x10-12
http://www.youtube.com/watch?v=aI21U16VmHg (get your hips as low as possible; mine were just
under my knees. MAKE SURE NOT TO STRAIN
YOUR KNEES)
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Smith Machine Quick Calf-raises: Feet paralell- 3x30
Toes together, heels at 8 & 4 o'clock- 2x30
Heels together, toes at 10 & 2 o'clock- 2x30
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Horizontal Woodchops: 3x10 (remember to do both sides!)
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Side Leg Raises: 3x12 (Leg as high as possible, hold it there for a second if you can)
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TO THE PERSON WHO RICK-ROLLED ME…TOUCHÉ
HEAL UP! TAKING SUNDAY OFF, BIG MONDAY!
Friday: Easy Shoulder Day
Shoulder Day
*I was a bit lazy today; if you think you can/should do more, toss in some delt raises to the front, some high pulls maybe.
Barbell Shoulder Press: 3x10 (I used smith machine, but that's not required)
Overhead Lawn-Mowers: 4x7
Benched Dumbbell Deltoid Raises: 3x10
Heavy Dumbbell Side Delt. Raises: 5x5
Front Deltoid Raises with Cables: 3x12
Dumbbell Arnold Press, single arm: 3x12
Wide-grip Flatbar Shrugs: 3x10 (With your hands way out wide on the barbell, let the weight
pull your shoulders all the way down. Look down and pull
shoulders as high as possible.
If you can't get your shoulders all the way up,
DO LESSWEIGHT!)
SOMEBODY MAKE SOME NOISE!!
WHAT TRACKS DO YOU LISTEN TO WHEN YOU LIFT?
E
Thursday, February 2, 2012
Too Sleepy to be Clever- Leg Day
Leg Day
***I have much less experience with legs than upper body, so please please please give suggestions and tips. Adding Olympic lifts next week, hopefully.***
Leg Press (or Squats), Light - Moderate Weight: 4x12-15
Squats, Heavy: 5x5 (Keep good form and DO NOT SACRIFICE GOING LOW FOR USING TOO
MUCH WEIGHT!!!! cause that's dumb, and people will (should) laugh at you…smh)
Superset 1: 3 sets
- Step ups with Dumbbells: x12 (each leg, 24 reps total per set)
- Calf raises: x12
Superset 2: 5 sets
- Quad curls: x12-15
- Hamstring curls: x12
ABSABSABS !!
** FOR ABS, I like to do 25 crunches, roll over and go into planks for 1 minute; repeat for 3 total sets**
I need your thoughts
E
***I have much less experience with legs than upper body, so please please please give suggestions and tips. Adding Olympic lifts next week, hopefully.***
Leg Press (or Squats), Light - Moderate Weight: 4x12-15
Squats, Heavy: 5x5 (Keep good form and DO NOT SACRIFICE GOING LOW FOR USING TOO
MUCH WEIGHT!!!! cause that's dumb, and people will (should) laugh at you…smh)
Superset 1: 3 sets
- Step ups with Dumbbells: x12 (each leg, 24 reps total per set)
- Calf raises: x12
Superset 2: 5 sets
- Quad curls: x12-15
- Hamstring curls: x12
ABSABSABS !!
** FOR ABS, I like to do 25 crunches, roll over and go into planks for 1 minute; repeat for 3 total sets**
I need your thoughts
E
Wednesday, February 1, 2012
Wednesday: Flexing Our Right to 'Bear' Arms
Wednesday: Flexing Our Right to 'Bear' Arms
Arm day…lot's of reps and such..enjoy
**Hard triceps days improve on all upper body lifts
Dips: 3x20
Reverse-grip Bench Press: 5x5, heavy
Tricep Circuit on cable machine, both arms at once: 3 sets of each, alternating, one after the other
- Triceps curls, palms up: x10-12
- Triceps curls, palms down: x10-12
Reverse-grip Curls with Flatbar: 3x12-15
Upper-half Dumbbell Curls: 3x7, heavy
Sevens: 3 sets, (21 reps per set…see the video)
Superset these last 2:
Concentration Curls: 3x7
Bent over Triceps Extentions with plate: 3x7
Forearm Curls, palms up: 3x15 (with dumbbells)
Forearm Curls, palms down: 3x15 (with dumbbells)
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