Thread: Hoyle21 in shape by summer log

Lifts today

Incline bench 285
6,6,6,5
Flat bench 225
6,5,4,2
Seated Fly 250
8,8,8,8

Still working on muscle stamina a bit. Chest got burned out fast today. Major pumps though.

Lat pull downs 205 lbs
10, 10, 7, 7
Close grip rows 175 lbs
9, 9, 8, 8
Seated Rows 160 lbs
10, 10, 10, 10

Any other exercises I can add to this?

Originally Posted by hoyle21

Lat pull downs 205 lbs
10, 10, 7, 7
Close grip rows 175 lbs
9, 9, 8, 8
Seated Rows 160 lbs
10, 10, 10, 10

Any other exercises I can add to this?

Shrugs, hyper extensions, T bar rows, rear delts.

Originally Posted by heavyiron

Shrugs, hyper extensions, T bar rows, rear delts.

Hyper extensions? Is that like a reverse sit up?

Originally Posted by hoyle21

Hyper extensions? Is that like a reverse sit up?

Yes, hold a 45lb plate while you do them~15 reps x 4 sets.

Good to see your hitting it bro! Sub'd

Originally Posted by D-Lats

Good to see your hitting it bro! Sub'd

Thanks bro. Anything you see to add advice too, Im listening.

Just got done with my hour of cardio. I fucking hate it so much, but I see the improvement.

Maybe do some deads?

Originally Posted by hoyle21

lat pull downs 205 lbs
10, 10, 7, 7
close grip rows 175 lbs
9, 9, 8, 8
seated rows 160 lbs
10, 10, 10, 10

any other exercises i can add to this?

can pre exhaust wit stiff arm pulldowns...with rope or bar

Originally Posted by heavyiron

Maybe do some deads?

Bad back. Laminectomy at L4-L5 rules deads out. I'll squat but nothing heavier than 315.

Yeah, my lower back is shot but I can do hypers.

Originally Posted by heavyiron

Shrugs, hyper extensions, T bar rows, rear delts.

^^^ this. Esp rear delts. I hit em shoulders and back days.

What's the best exercise for rear delts?

Variety. I like lying on an incline bench, but you can mix it up with bentover-seated, cable machine or that rear-delt machine which I don't find effective.

Squats 285 lbs
10, 10, 10, 10

Leg press 300 lbs
10, 10, 10, 10

Leg ext 130 lbs
10, 10, 10, 10

Leg curls 130 lbs
10, 10, 10, 10

Going to wait a few hours for cardio. Cardio on leg day sucks as much ass as Saneys messican girlfriend.

Originally Posted by hoyle21

What's the best exercise for rear delts?

The hardest is probably with DB's bent over or lying on a bench. I prefer the pec fly machines and just sit on the seat the opposite direction engaging rear delts instead of chest. I get tons of control but it is easier than DB's.

Originally Posted by hoyle21

Squats 285 lbs
10, 10, 10, 10

Leg press 300 lbs
10, 10, 10, 10

Leg ext 130 lbs
10, 10, 10, 10

Leg curls 130 lbs
10, 10, 10, 10

Going to wait a few hours for cardio. Cardio on leg day sucks as much ass as Saneys messican girlfriend.

I almost never do cardio on leg day except for a 5 minute warm up pre training. Its the only day I don't do cardio when cutting.

I do a 5 minute warm up on the treadmill every day I lift. I can do the cardio on leg day, just have to wait a few hours.

I can't imagine it hinders growth in any way.

Originally Posted by heavyiron

The hardest is probably with DB's bent over or lying on a bench. I prefer the pec fly machines and just sit on the seat the opposite direction engaging rear delts instead of chest. I get tons of control but it is easier than DB's.

Good stuff right here. I think I'll do the bent over dumbells for now on.

Shoulder day! My shoulders are week, and therefore I've neglected them forever because Im embarrassed by them. Part of the reason Im using this split is because it gives me a full day to get my shoulders where they should be. So here goes.

Military press 185lbs
10, 10, 9, 7

Dumbbell press 10, 8, 10, 8

Anterior raises 20 lbs
10, 10, 10, 10

Lateral raises 15 (I should la grabbed the pink ones)
10, 10, 10, 10

Seated triceps ext 90lbs
10, 9, 8, 8

Triceps ext rope 130 lbs
10, 10, 10, 10

Triceps ext V bar 130 lbs
10, 10, 10, 10

Preacher curl 50 lbs
10, 10, 10, 10

Hammer curls 40 lbs
10, 10, 8, 8

Nice log so far bro. Ill be following

Don't forget your rear delts on shoulder day as well! Traps would also be a good idea

Chest day. Muscle recovery was a lot better. I think Im getting used to to more reps and less rest time between sets.

Incline bench 285
8, 7, 7, 6
Flat bench 225
10, 8, 7, 8
Seated Flys
10, 10, 10, 8

Hopefully next week I'll add cable flys.

First photo to log. Weighing in at 265 lbs today. Still a long way to go, but Im seeing clear progress.

ImageUploadedByTapatalk1357482254.415438.jpg

How's the cardio coming along?

Still walking at 3.8 mph for an hour every day. It was difficult today. I'm also having an issue eating today. I might be catching this flu that's going around.

Right after I hit "send" off to the toilet I went. Pissing out of my asshole. Well, if I get the flu it should be a quick way to drop another 5 lbs.