Thread: Trapzilla's training log-the storm journals

Shoulders today, the term pumped does not explain the end result of this workout!!

1hr 15
one arm cable laterals
15/33x10
20/44x10
25/55x10
30/66x4+6 forced and negatives
40/88x10-forced and negatives

seated laterals
10/22x10
15/33x10
20/44x10

seated db presses
30/66x6
40/88x6
45/99x6

wide upright rows
40/88x10
60/132x10
80/176x10
~superset~
bradford press
40/88x10-3 sets

rear cable laterals
20/44x10
30/66x10
40/88x10

bent over lateral
20/44x12-x3

hammerstrength shrugs
50/110x20
100/220x20
150/330x20

v-bar cable upright rows
50/110x12
75/165x12
100/220x12

this looks deceptively easy as a workout but is brutal!

Never did the word easy cross my mind

Originally Posted by trapzilla

thats why I always have a weights bitch with me

I gotta get me one of those.

Originally Posted by Triple Threat

I gotta get me one of those.

they are very handy!

arms today can't remember my weights so just posting the routine.

1hr10

close benches 4x6
v-bar pressdowns 5x10+3 part drop set
straight bar skull crushers 3x10
overhead dumbell extensions 4x12 - 5 part drop set+ pulses
rope pressdowns fst-7 x12
~superset with~
parrallel bar dips fst-7 xfailure

straight bar preacher curls 4x8
concentration curls 3x12
close grip barbell curl 4x10+2 part drop set
scott curls 3x10
cross body hammer curls 4x10 + triple drop set
behind neck cable curls fst-7x20

behind back wrist curls 4x12
wrist curls 3x10

in hindsight that fst-7 superset was just stupid, i mean really, really stupid!

Ok, for various reasons my training and diet had gone west over the last couple of months. i've dropped down to about 200lbs albeit leaner than i was. Strength is not too bad but size has dropped a lot, i'm back with a vengence though.

doing a heavy basic style program, not as high a volume as before. will be doing smolov for legs.

so will keep you informed

Good stuff man, glad you're back.

Look forward to the workouts

Okay just a quick update, not going to do smolov after all, i need the hypertrophy more than the strength so sticking to my guns with a higher volume routine.

My split will be as follows; each split will be followed for 2 months before switching things.

1. monday-chest + tris
tuseday -back + bis
Wednesday-legs
Thursday-chest + bis
Friday Delts + tris
saturday -off
Sunday -Legs

Monday-chest+tris
Tuesday-back + bis
Wednesday -legs
Thursday-delts + tris
Friday-Back + bis
Saturday-off
Sunday -legs

Monday-back+traps+bis
Tuesday-Legs
Wednesday-Chest+delts +tris
Thursday-back +traps+ bis
Friday-legs
Saturday-delts+tris
sunday-off