wg front pulldowns - 200 x 12, 230 x 8
bb rows - 260 x 12, 280 x 10
t-bar rows - 200 x 12, 225 x 10
cg underhand pulldowns - 160 x 15, 180 x 12
seated cable rows - stack x 20, stack x 15
hyperextensions - 2 x max reps
All sets listed are worksets.
Didn't kick it yesterday bcoz of flooding...hope all of you and your loved ones are safe!
bb pbn - 180 x 10, 200 x 6
db press - 80's x 12
db side laterals - 35's x 15, 45's x 10 drop 35's x 8 drop 25's x 10
db shrugs - 100's x 20, 100's x 15
All sets listed are worksets.
Neck hurting today. Kicked it as hard as possible under the circumstances.
Forgot to mention about an interesting, yet apparently widespread situation that happened in the gym yesterday. A young guy approaches me and asks me how I got my arms so big. He was 20, about 5'8 and maybe 150-160. He said he's been working out for 2 years, although didn't look like he worked out much. I proceeded to give him advice. I told him at his level of development that to make his arms bigger he should focus on the Mac-Daddy lifts, ie, squats, deads, benches, bb rows, dips, etc etc. So he acted non interested and asks me for my exact arm routine. He continued to tell me what he does for biceps - ez bar curls, db curls, preacher curls, concentration curls, cable curls. Said he does 4 sets of each. I told him that he is severely overtraining and going about it all the wrong way - I reverted back to what I told him about the basics. So he thanked me, and continued on with his arm workout. He was still doing biceps even after I was finished with chest and leaving the gym. Truly amazing how some guys don't want to listen and will continue on in their own comfort zone even if it means neglible results.
wg front pulldowns - 200 x 12, 230 x 8
bb rows - 260 x 12, 290 x 8
t-bar rows - 200 x 14, 225 x 10
mg underhand pulldowns - 180 x 10, 200 x 7
straight arm pulldowns - 130 x 12, 130 x 10
hyperextensions - 2 x max reps
That's just a glimpse of how "blind" guys here regarding the basics and having the right programming.
You should've Hulk smashed him Sir Dawg!
Hahaha it's not only here but everywhere I imagine. Biggest mistake I see in the gym is guys working long but not hard. Equating workout length with results and doing every exercise in the book is the wrong way to go for sure.
bb pbn - 180 x 12, 210 x 8 drop 130 x 25
db press - 80's x 12, 80's x 10
db side laterals - 45's x 10 drop 35's x 8 drop 25's x 15
db shrugs - 100's x 25, 100's x 20
wg pulldowns - 200 x 12, 220 x 8
bb row - 250 x 12, 250 x 12
seated cable rows - 2 sets stack, max 3-second contraction reps, followed by max normal-speed reps
cg underhand pulldowns - 160 x 12, 180 x 10, 140 x 15
hyperextensions - 2 x max reps
Another sauna day - no strength compared to normal - just got it done. Hope this April-like heat is gone soon or I'm going to have to stop hitting the gym at 3pm - killin' me! :banghead:
about those 3 sec contraction reps how often do you do that sir?
Yeah and considering I usually hit the gym at 3pm - peak heat haha - I'm gonna have to make a change if it stays so damn hot.
I did those contractions bcoz the stack is too light for me bro. If I do normal speed reps, I can do about 25-30 reps with the stack. So what I do is verry slow reps, emphasizing the negative, and then holding the contraction for a 3 count. I don't do it always, however yesterday my strength wasn't there bcoz of being so hot in there. Not all exercises are designed to implement peak contractions, however cable rows is one. Hammer strength rows is another. Back in the day, I was advising a dude prepping for a bb show. He wanted more detail in his mid-upper back on the rear double bi shot. I told him to do hammer rows with a much lighter weight than normal, 2 hands at a time, not one. Then to hold the contraction for 3 secs and squeeze as hard as possible. He was happy with the results after 6 weeks - it really carved more seperation into his rhomboids/traps tie-in. Of course this was done after all his heavy work. Another littl trick to help carve the quads is do the same technique with leg extensions. After all your heavy work, do 2 or 3 sets of that on leg extension - your quads will be on fire, but you will see the cuts start to come in. That of course assumes one isn't too high in bf.
I see, I've been experimenting on my sets lately and I'm trying out this contraction reps and I find them effective for me (DOMS for like 3-4 days). Thanks for the tips sir!
smith incline press - 275 x 9, 305 x 4
flat db press - 100's x 17, 100's x 14
incline db flyes - 60's x 15, 70's x 10
dips - 2 x max reps
Back today...
wg pulldowns - 210 x 12, 240 x 7
bb rows - 270 x 12, 300 x 7
cg underhand pulldowns - 180 x 12, 200 x 8
straight arm pulldowns - 130 x 15, 130 x 12
hyperextensions - 2 x max reps
I see, I've been experimenting on my sets lately and I'm trying out this contraction reps and I find them effective for me (DOMS for like 3-4 days). Thanks for the tips sir!
whats this? pls educate me, i want to feel this too.. damn!!! i want DOMS!
Comments
Now let me ask you Bro BD, Are you "MATTER"? LOL! :biggrin:
as always props to you and all your hard work and knowledge that you have gained all your years in the iron game :^^
Hahaha I think if you, sir Milk and I are all in the same room, there will be no space left!
Thanks bro!
hammer curl - 50's x 12, 65's x 10
seated incline db curls - 50's x 8, 50's x 7
Arnold style concentration curl - 30 x 15, 40 x 10
cgbp - 220 x 12, 220 x 8
overhead EZ-bar extension - 105 x 15, 120 x 10
bench dips - 2 x max reps
All sets listed are worksets
flat db press - 100's x 19, 100's x 14
incline db press - 100's x 10, 100's x 8
flat db flyes - 60's x 15, 70's x 12
dips - bdwt x 20, bdwt x 15
All sets listed are worksets.
wg front pulldowns - 200 x 12, 230 x 8
bb rows - 260 x 12, 280 x 10
t-bar rows - 200 x 12, 225 x 10
cg underhand pulldowns - 160 x 15, 180 x 12
seated cable rows - stack x 20, stack x 15
hyperextensions - 2 x max reps
All sets listed are worksets.
Didn't kick it yesterday bcoz of flooding...hope all of you and your loved ones are safe!
bb pbn - 180 x 10, 200 x 6
db press - 80's x 12
db side laterals - 35's x 15, 45's x 10 drop 35's x 8 drop 25's x 10
db shrugs - 100's x 20, 100's x 15
All sets listed are worksets.
Neck hurting today. Kicked it as hard as possible under the circumstances.
hammer curl - RP {10, 6, 4} 65lb db's
seated incline db curls - RP {10, 6, 3} 45lb db's
EZ-bar curls 21's - 2 sets, 75lbs
cable pushdowns - RP {11, 7, 4} 200 lbs
skullcrushers - 110 x 15, 130 x 10
one arm overhead db extension - RP {10, 5, 3} 45lb db
All sets listed are worksets
RP = Rest-Pause
leg press - 750 x 15, 900 x 10
leg ext - stack x 28, stack x 20
hacks - 300 x 15, 300 x 15
leg curl - 120 x 12, 140 x 8
standing calf machine - 3 x 20-25, stack + 50
All above are worksets.
Didn't go too heavy on hacks bcoz right knee a little sore.
flat db press - 100's x 20, 100's x 15
incline db press - 100's x 11, 100's x 8
flat db flyes - 70's x 12, 80's x 8 drop 60's x 8 drop 40's x 11
All sets listed are worksets.
Wish I could find some heavier db's like 130's or 140's for flats to get the reps down in the 8-10 range. Can't do heavy bb bench bcoz RC pain, sooo.
Didn't do dips bcoz elbow aching.
Well said sir Vinch!
notsrs
That's just a glimpse of how "blind" guys here regarding the basics and having the right programming.
You should've Hulk smashed him Sir Dawg!
Hahaha.
wg front pulldowns - 200 x 12, 230 x 8
bb rows - 260 x 12, 290 x 8
t-bar rows - 200 x 14, 225 x 10
mg underhand pulldowns - 180 x 10, 200 x 7
straight arm pulldowns - 130 x 12, 130 x 10
hyperextensions - 2 x max reps
All sets listed are worksets.
Hahaha it's not only here but everywhere I imagine. Biggest mistake I see in the gym is guys working long but not hard. Equating workout length with results and doing every exercise in the book is the wrong way to go for sure.
bb pbn - 180 x 12, 210 x 8 drop 130 x 25
db press - 80's x 12, 80's x 10
db side laterals - 45's x 10 drop 35's x 8 drop 25's x 15
db shrugs - 100's x 25, 100's x 20
incline db bench - 100's x 10, 100's x 8
flat db flyes - 65's x 15, 80's x 8
dips - 2 sets, bdwt x max reps
Hot as a mofo today dayum! Sweating so much couldn't grip the damn bar/bells good. Just trying to survive the heat & humidity in there today.
Haha for sure brutha!
wg pulldowns - 200 x 12, 220 x 8
bb row - 250 x 12, 250 x 12
seated cable rows - 2 sets stack, max 3-second contraction reps, followed by max normal-speed reps
cg underhand pulldowns - 160 x 12, 180 x 10, 140 x 15
hyperextensions - 2 x max reps
Another sauna day - no strength compared to normal - just got it done. Hope this April-like heat is gone soon or I'm going to have to stop hitting the gym at 3pm - killin' me! :banghead:
about those 3 sec contraction reps how often do you do that sir?
Yeah and considering I usually hit the gym at 3pm - peak heat haha - I'm gonna have to make a change if it stays so damn hot.
I did those contractions bcoz the stack is too light for me bro. If I do normal speed reps, I can do about 25-30 reps with the stack. So what I do is verry slow reps, emphasizing the negative, and then holding the contraction for a 3 count. I don't do it always, however yesterday my strength wasn't there bcoz of being so hot in there. Not all exercises are designed to implement peak contractions, however cable rows is one. Hammer strength rows is another. Back in the day, I was advising a dude prepping for a bb show. He wanted more detail in his mid-upper back on the rear double bi shot. I told him to do hammer rows with a much lighter weight than normal, 2 hands at a time, not one. Then to hold the contraction for 3 secs and squeeze as hard as possible. He was happy with the results after 6 weeks - it really carved more seperation into his rhomboids/traps tie-in. Of course this was done after all his heavy work. Another littl trick to help carve the quads is do the same technique with leg extensions. After all your heavy work, do 2 or 3 sets of that on leg extension - your quads will be on fire, but you will see the cuts start to come in. That of course assumes one isn't too high in bf.
bb curls - 110 x 12, 130 x 8
seated incline db curls - 50's x 10, 50's x 8
Arnold style concentration curl - 40 x 12, 40 x 10
cgbp - 220 x 10, 250 x 7
skullcrushers - 120 x 12, 140 x 8
leaning overhead rope extensions - 150 x 15, 150 x 15
standing bb wrist curl behind back - 3 x 15-20, 150 lbs
Bdwt = 240
smith incline press - 275 x 9, 305 x 4
flat db press - 100's x 17, 100's x 14
incline db flyes - 60's x 15, 70's x 10
dips - 2 x max reps
Back today...
wg pulldowns - 210 x 12, 240 x 7
bb rows - 270 x 12, 300 x 7
cg underhand pulldowns - 180 x 12, 200 x 8
straight arm pulldowns - 130 x 15, 130 x 12
hyperextensions - 2 x max reps
whats this? pls educate me, i want to feel this too.. damn!!! i want DOMS!
any tips on achieving cobra wide lats? thanks