Def feeling better. Gotta figure out a heavy upper back move that won't kill my lower back. Maybe T bar rows.
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- Thread starter TLR Is Mental Poison
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Nah... I like those for high volume stuff but shyt gets weird once you get up to real heavy weights. Dead stop rows would be perfect if not for how much they kill my back. Might try and do something "dead stop" style with the T bar row machine.
Woke up in the middle of the night, lower back was killing me. Gonna drop back to 140 on dead stop DB rows... I did too much yesterday. Form was horrible.
Weighed in at ~216 this morning. Not stressing... obviously I haven't put on 2lbs on my arms over the last month, but they do look bigger and my weight was flat for a few weeks so it's probably just a delayed reaction. I'm definitely hoping some of this growth translates to my bench as that has been stalled for a while as well.
This is my routine for the forseeable future (leg day is just squats and deads, switching between power and hyper every week or as I feel like it)...
Good mix of strength and hypertrophy movements for what I want to do.
Weighed in at ~216 this morning. Not stressing... obviously I haven't put on 2lbs on my arms over the last month, but they do look bigger and my weight was flat for a few weeks so it's probably just a delayed reaction. I'm definitely hoping some of this growth translates to my bench as that has been stalled for a while as well.
This is my routine for the forseeable future (leg day is just squats and deads, switching between power and hyper every week or as I feel like it)...
Good mix of strength and hypertrophy movements for what I want to do.
Power chest and hyper back today
Long workout... damn near 2 hours
Power BB bench: Hit 245 for 4, 5, 3. Improvement of 1 rep. Long tricep head felt a little weird.
HS low row: Hit 10x160, 165, 165 per side.
Hyper DB bench: Hit 95x10, 10, 6. Thinking about dumping this for flys or just not doing anything.
HS high row: Strangely this went down a bit. Struggled with 115 so I went down to 105 I think.
Tricep push down/overhead extension super set: Tris were getting fried here. Loaded it up to 102.5, hit 10, 10, 10, 10, ~2... had nothing left.
Preacher curl machine: Did 4 sets... tried 110, too much... eventually hit 10x105 on the last set no problem.
Was gonna try flys but I was fukking done. shyt took an hour and 45 minutes.
Next power chest day def gonna either just bench and do tricep shyt or replace that second bench wave with flys. I don't think chest is my weak point in my bench as my sticking point is about halfway up, well beyond what the chest is involved in. So going heavy on triceps is probably the move.
Decent day today though, can't complain at all.
Long workout... damn near 2 hours
Power BB bench: Hit 245 for 4, 5, 3. Improvement of 1 rep. Long tricep head felt a little weird.
HS low row: Hit 10x160, 165, 165 per side.
Hyper DB bench: Hit 95x10, 10, 6. Thinking about dumping this for flys or just not doing anything.
HS high row: Strangely this went down a bit. Struggled with 115 so I went down to 105 I think.
Tricep push down/overhead extension super set: Tris were getting fried here. Loaded it up to 102.5, hit 10, 10, 10, 10, ~2... had nothing left.
Preacher curl machine: Did 4 sets... tried 110, too much... eventually hit 10x105 on the last set no problem.
Was gonna try flys but I was fukking done. shyt took an hour and 45 minutes.
Next power chest day def gonna either just bench and do tricep shyt or replace that second bench wave with flys. I don't think chest is my weak point in my bench as my sticking point is about halfway up, well beyond what the chest is involved in. So going heavy on triceps is probably the move.
Decent day today though, can't complain at all.
Power shoulders and hyper chest day
Decent, not great.
Power BB shoulder press: 5x165, 5x175, 4x175 (+10lbs)
Hyper DB bench press: 6, 9, 10, 5 x 95/side... need to warm up; triceps might have been taxed from BB shoulder press. Might drop down to try 4x9 instead of 4x10.
Upright rows: 10, 10, 6x115
Weighted dips: 4x10x+25
Tricep pushdown/overhead extension/lateral cable raise super set: kind of a mess, forgot exactly what I did. Gonna just separate the tricep stuff from the shoulder stuff.
Not a terrible workout. Allergies have been bothering me a bit.
Decent, not great.
Power BB shoulder press: 5x165, 5x175, 4x175 (+10lbs)
Hyper DB bench press: 6, 9, 10, 5 x 95/side... need to warm up; triceps might have been taxed from BB shoulder press. Might drop down to try 4x9 instead of 4x10.
Upright rows: 10, 10, 6x115
Weighted dips: 4x10x+25
Tricep pushdown/overhead extension/lateral cable raise super set: kind of a mess, forgot exactly what I did. Gonna just separate the tricep stuff from the shoulder stuff.
Not a terrible workout. Allergies have been bothering me a bit.
Power back/hyper shouders day
Decent... waiting for the caffeine to kick in helped... I usually take it and head out the door. Anyway
DB dead stop rows: 3x5x145/side easy
BB hyper shoulder press: 10, 10, 9 x135... mite do these standing.
Weighted chins: BW (220 clothed I'm guessing) +10x10, 10, 8. Looking back, I remember when I was doing these with 35s explosively. But my BW back then was about 30lbs lighter
Upright rows: 10, 10, and I think I got 10 on the last one x 115.
Preacher curl machine: hit about 4 sets of 8-10 of 90-95
Cable lateral raises: hit about 4 sets of 6-12 of 15/side. shyt was rough, right shoulder started hurting.
I didn't do legs last week... might pop in tomorrow and just bang out some hyper stuff (squats and SLDLs) and calf raises. See if I can hit 3x10x275 on squats.
Decent... waiting for the caffeine to kick in helped... I usually take it and head out the door. Anyway
DB dead stop rows: 3x5x145/side easy
BB hyper shoulder press: 10, 10, 9 x135... mite do these standing.
Weighted chins: BW (220 clothed I'm guessing) +10x10, 10, 8. Looking back, I remember when I was doing these with 35s explosively. But my BW back then was about 30lbs lighter
Upright rows: 10, 10, and I think I got 10 on the last one x 115.
Preacher curl machine: hit about 4 sets of 8-10 of 90-95
Cable lateral raises: hit about 4 sets of 6-12 of 15/side. shyt was rough, right shoulder started hurting.
I didn't do legs last week... might pop in tomorrow and just bang out some hyper stuff (squats and SLDLs) and calf raises. See if I can hit 3x10x275 on squats.
Having a spinach, blueberry, raspberry, yogurt and oatmeal smoothie. I hate veggies n fruits so this is a great way for me to get my shyt in.
Liking this routine. Pretty flexible and I'm not feeling anywhere near as tired after workouts. I think dropping from 3 to 1 heavy compound lift per workout was the right move.
Only thing I'm kinda bummed about is my flat BB bench. I really want to hit 3x5x275 so I can start cutting. I know bench will be the first thing to go so I want to get it up to where I can afford to lose 20-30lbs on it.
Liking this routine. Pretty flexible and I'm not feeling anywhere near as tired after workouts. I think dropping from 3 to 1 heavy compound lift per workout was the right move.
Only thing I'm kinda bummed about is my flat BB bench. I really want to hit 3x5x275 so I can start cutting. I know bench will be the first thing to go so I want to get it up to where I can afford to lose 20-30lbs on it.
Why didn't I start hitting my arms directly sooner... this shyt is working nicely, I could have had 18s by now.
Hit legs today
Hit 9, 9, 8x 275 on squats
Hit 3x10x320 on calf raises
Hit I forget what on SLDLs... 10x anywhere from 185 to 205, I was just feeling them out
Hit 9, 9, 8x 275 on squats
Hit 3x10x320 on calf raises
Hit I forget what on SLDLs... 10x anywhere from 185 to 205, I was just feeling them out
I think I'm at about 16 and 1/4 flexed biceps now. I was in the 15s for years. Funny thing is it's already carrying over to my compound lifts.
O man this damn DOMS.... dont slack on legs kids
Im gonna stick with this high rep range on leg stuff for a while... I like it. Def working, my legs are screaming
Im gonna stick with this high rep range on leg stuff for a while... I like it. Def working, my legs are screaming
Power chest and hyper back
Power BB bench: I had to throw in the towel. Hit 5x245, 3x245, 5x235. Spent a month and a half stalled, time to face reality. I think I'm gonna drop back to 235 and try and hit 3x6 or maybe even 7, 7, 6 before jumping back to 245. The shyt is just not moving. Might even just jump to 240 once I get to 3x6x235. That last set of 235 went up real easy... I probably could have knocked out a 6th rep.
HS low rows: hit 3x10x170/side, regular shyt
Hyper BB incline bench: tried this for shyts and giggles... wasn't really feeling it. Had my shoulder acting up over full ROM and I didn't want to cheat. Gonna go back to DB hyper for this, probably gonna drop down to 90s and try for 4x12, then on my next bench day see if I can hit 100s for 4x9 or so when I'm fresh.
HS high rows: I keep fukking these up... I think I'm gonna get a notebook today.
Tricep supersets: Got gun happy on these as well. Eventually settled at 102.5x10 on the last two sets... went OK.
Standing mini BB curls: Banged out 100x10, 10, 8, 8 I think.
I gotta get a little more systematic about jumping in weight and tracking things. I think I'm jumping up too high in weight once I hit certain set x rep goals. I'm either gonna print and bind a book or get a notebook. I'm liking the printing/binding thing more; just gotta see how much it is at Staples
Power BB bench: I had to throw in the towel. Hit 5x245, 3x245, 5x235. Spent a month and a half stalled, time to face reality. I think I'm gonna drop back to 235 and try and hit 3x6 or maybe even 7, 7, 6 before jumping back to 245. The shyt is just not moving. Might even just jump to 240 once I get to 3x6x235. That last set of 235 went up real easy... I probably could have knocked out a 6th rep.
HS low rows: hit 3x10x170/side, regular shyt
Hyper BB incline bench: tried this for shyts and giggles... wasn't really feeling it. Had my shoulder acting up over full ROM and I didn't want to cheat. Gonna go back to DB hyper for this, probably gonna drop down to 90s and try for 4x12, then on my next bench day see if I can hit 100s for 4x9 or so when I'm fresh.
HS high rows: I keep fukking these up... I think I'm gonna get a notebook today.
Tricep supersets: Got gun happy on these as well. Eventually settled at 102.5x10 on the last two sets... went OK.
Standing mini BB curls: Banged out 100x10, 10, 8, 8 I think.
I gotta get a little more systematic about jumping in weight and tracking things. I think I'm jumping up too high in weight once I hit certain set x rep goals. I'm either gonna print and bind a book or get a notebook. I'm liking the printing/binding thing more; just gotta see how much it is at Staples
Power shoulder and hyper chest
Felt REALLY good today. Usually don't go in on weekends but I didn't drink last night and I slept like a baby. shyt went pretty well.
Power BB shoulder press: 165x6, 6, 3 (I think I hit 3 or 4 on the last set). Like I said, on power moves I'm working in a 5 to 7 rep range as dipping down into the 3-4s is too much. First two sets felt pretty good, should be able to hit 6 on the last set soon.
Hyper DB bench: 95/sidex10, 10, 8 I think. Forgot my damn notebook
Felt good though.
Upright rows: Hit 4x10x115 no problem. These are super dependent on my energy levels.
Weighted dips: 4x10xBW+25. No problems
Cable lateral raises: These are HUMBLING. I wanted to go for 4 sets. Threw on 15/side. Hit 10, 10, then could only manage 6, and then I couldn't even get them up. Shyt mite be the GOAT shoulder accessory, for me anyway.
Tricep cable superset: Got through 4 out of 6 sets at 11x102.5. Tris were done by that 6th, only got about 5 reps on that 5th.
Overall good workout. Thinking ahead to my cut... gonna reduce volume on shyt that gains/maintains easily (back/shoulders) and stay up on stuff that doesn't (chest/arms). Hit the easy stuff once a week and the stubborn stuff twice a week. My lat spread is stupid enough. Shoulders have come up a lot and are moving pretty quickly. Wheels have always been strong. Cut shouldn't be too bad, I have a lot figured out
Felt REALLY good today. Usually don't go in on weekends but I didn't drink last night and I slept like a baby. shyt went pretty well.
Power BB shoulder press: 165x6, 6, 3 (I think I hit 3 or 4 on the last set). Like I said, on power moves I'm working in a 5 to 7 rep range as dipping down into the 3-4s is too much. First two sets felt pretty good, should be able to hit 6 on the last set soon.
Hyper DB bench: 95/sidex10, 10, 8 I think. Forgot my damn notebook
Felt good though.Upright rows: Hit 4x10x115 no problem. These are super dependent on my energy levels.
Weighted dips: 4x10xBW+25. No problems
Cable lateral raises: These are HUMBLING. I wanted to go for 4 sets. Threw on 15/side. Hit 10, 10, then could only manage 6, and then I couldn't even get them up. Shyt mite be the GOAT shoulder accessory, for me anyway.
Tricep cable superset: Got through 4 out of 6 sets at 11x102.5. Tris were done by that 6th, only got about 5 reps on that 5th.
Overall good workout. Thinking ahead to my cut... gonna reduce volume on shyt that gains/maintains easily (back/shoulders) and stay up on stuff that doesn't (chest/arms). Hit the easy stuff once a week and the stubborn stuff twice a week. My lat spread is stupid enough. Shoulders have come up a lot and are moving pretty quickly. Wheels have always been strong. Cut shouldn't be too bad, I have a lot figured out