nice session. are the pushdowns 1 arm at a time?
Arm workout is serious eh
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nice session. are the pushdowns 1 arm at a time?
Aug. 26, 2011
Arm's training
1. Alternate Incline Dumbbell Curl,3x 20 reps
lbs=40's/55's/45's
2. Machine Preacher Curls, 4x 10-12 reps
lbs=(not accurate) pin and plate type, 140/180/210/255
3. Cross Body Hammer Curl, 4x 10 each arm
lbs=50's/50's/65's/70's
4. Triceps cable Pushdown, 4x 12-15reps
lbs=80/80/100/110
5. Smith Machine Close-Grip Bench, 4x 10 reps
lbs=145/235/235/145(55lb bar)
6. weighted dips, 3x 10-12 reps
lbs=one 45 pound plate
7. Triceps Pushdown - Rope Attachment,4x 12-15 reps
lbs=80/90/100/90
8. Cable Wrist Curl 5x 20-25 reps
lbs= 50/60/60/50/50
9. reverse grip standing BB curls 4x 10reps
lbs=70/80/90/90
i said fuck it, i love having big arms, i just need to bring chest and delts up to match them, ill take it easy on bi's but ill work twice as hard on other parts chest/legs/delts,ect... to get good proportions. my arms are my sweet spot i want to maintain their size while i lose bf.
today im going to murder my legs, wifes coming along for the ride also lol.
I will post the work out when i get back.
way to push through and kill it. leg day is probably the worst day to be over-eating before training lol
Aug.27,2011
legs, quads/ham's/calfs
1. Warm Up Barbell Full Squat 2x10reps
lbs=135/135
2. Leg Extensions 4x10 reps
lbs=80/90/100/100
3. Leg Press 4x10
45lb Plates per side=2/3/4/5
4. Narrow Stance Hack Squats 3x10-8 reps
45lb Plates per side=2/2/3
5. Leg Curls 4x10 reps each side
lbs=50/60/60/50
6. Seated Leg Curls 3x10 reps
lbs 80/90/100
7. 45° Calf Raise 5x10
lbs 140/140/140/140/140
i felt like i was going to puke, i wasn't taking long enough rest time in between sets plus i eat way to much PWO, i just pushed through it, I didn't want too but my biggest goal is to bring my legs up at this time
Aug.27,2011
legs, quads/ham's/calfs
1. Warm Up Barbell Full Squat 2x10reps
lbs=135/135
2. Leg Extensions 4x10 reps
lbs=80/90/100/100
3. Leg Press 4x10
45lb Plates per side=2/3/4/5
4. Narrow Stance Hack Squats 3x10-8 reps
45lb Plates per side=2/2/3
5. Leg Curls 4x10 reps each side
lbs=50/60/60/50
6. Seated Leg Curls 3x10 reps
lbs 80/90/100
7. 45° Calf Raise 5x10
lbs 140/140/140/140/140
i felt like i was going to puke, i wasn't taking long enough rest time in between sets plus i eat way to much PWO, i just pushed through it, I didn't want too but my biggest goal is to bring my legs up at this time
lol i know it suck's in a good wayLol!!! Puking is when you know you did it right!!!
feeling good brother just got back from the gym, im about to post my work out you guys should stop by more often, it gets lonely in herejust checking in on the competition. hows everything going? how you feeling?
thanks ya i did, just got to eat less PWOthat puke feeling on leg day is when you know you busted your ass
fuck ya bro gotta bring them up to your level lol...kill those legs chucky!
damn chuck, do you think your arms are lagging, lmao. nice workout!
YES, there string beans! I dont know what every body is talking about
Your right, they are fucking noodles, Ethiopian kids have bigger arms you weenie!
Good luck brother! Get some sleep. Monday starts the blast. 10 weeks of hell...
me!!!!good luck chucky with ya first pin today bro!!!! It's finally time to get this rollin and man this comp is going to be fun and very interesting to see who takes it all lol!!!!