• Hello, this board in now turned off and no new posting.
    Please REGISTER at Anabolic Steroid Forums, and become a member of our NEW community!
  • Check Out IronMag Labs® KSM-66 Max - Recovery and Anabolic Growth Complex

Grip, Rip, Hoist!

Witchblade said:
Thanks scarface!


Yesterday I went swimming. I did 2 laps of ~500m. Damn tiring.

Lower, Tuesday
1) Deadlift
285x7 PR,5,4

2) Front squat
110x5,5,5,5,4

3) Standing unilateral hip abduction
45/2x12
35/1x30s hold at top

4) 3x run around the parking lot

5) Side planks
2x1min hold - easy and boring

:)
Click to expand...

Looking good on the Deads.

I like your one handed push up idea, I'm going to start building up to trying those.....
 
Good definition, especially on those back shots. :thumbs: You've been working hard and it shows.
 
You look pretty fucking good in those pics, WitchBlade!
 
Your pics look great, you look sharp and lean. Very impressive.
 
Very good pictures, witchblade. You look liek a pretty boy, only more muscular. I bet you will women like its nobody's business.
 
Upper, vertical - Thursday
1a) NG Pullups
bw+45 x5
bw x11
bw+45 x4
bw x10
bw+45 x3
bw x7 (too fatigued from the supersets)

1b) Military Press
135x3 PR
135x2
135x2
135x1
110x6 dropset to bar x10 - stopped because I felt like there was no more blood or oxygen in my arms left

1c - after I ran out of military press sets to superset pullups with)
Incline Press - instead of dips
90/3x13 - working on form

2a) High pulley face-pulls
90/2x5
80/2x7

2b) Decline straight-arm cable pull-overs - 120° ROM
45x8
35/2x9
Working on form and thinking about where to put these in my routine. I kinda like them.

3a) Pulldowns
90/3x10 - totally burned out before the first set. Accidentally did way too much volume this workout.

3b) Unilateral cable triceps extensions
35x12,10

Went overboard on the volume and fumbled a bit with the pull-overs, but the numbers were decent.
 
Witchblade said:
Upper, vertical - Thursday
1a) NG Pullups
bw+45 x5
bw x11
bw+45 x4
bw x10
bw+45 x3
bw x7 (too fatigued from the supersets)

1b) Military Press
135x3 PR
135x2
135x2
135x1
110x6 dropset to bar x10 - stopped because I felt like there was no more blood or oxygen in my arms left

1c - after I ran out of military press sets to superset pullups with)
Incline Press - instead of dips
90/3x13 - working on form

2a) High pulley face-pulls
90/2x5
80/2x7

2b) Decline straight-arm cable pull-overs - 120° ROM
45x8
35/2x9
Working on form and thinking about where to put these in my routine. I kinda like them.

3a) Pulldowns
90/3x10 - totally burned out before the first set. Accidentally did way too much volume this workout.

3b) Unilateral cable triceps extensions
35x12,10

Went overboard on the volume and fumbled a bit with the pull-overs, but the numbers were decent.
Click to expand...


What exactly are those decline straight arm pullovers?? Do you have the decline bench by the cable machine??
 
Lower - Friday
1) Pistols
bw+25x5,3,3

2) Overhead squats
90/5x3 - walk through the park :)

3) Walking lunges
50x16,12,14,12 (aprox. same distance every set)

4) Pullthroughs
175 (stack)/3x10 - hard to balance with this weight, which sucks.

5a) Hyperextensions
bwx12
unilateralx12
bwx12
Hardly feel it in my glutes and hams.

5b) Static barbell holds
220/3x25s
155/2x25s
Conclusion: I prefer dumbells, because it feels more natural and I can use my thumbs more that way.

No time for cardio. I met a really cool guy (rare at my gym) and spent at least 15mins talking to him. Also, I spent another 5mins staring at a chick, with the most awesome body I've seen this week, doing oblique and glute work. Lots of twisting exercises in extremely tight shorts and a see-through top. :daydream:
 
No time for cardio. I met a really cool guy (rare at my gym) and spent at least 15mins talking to him. Also, I spent another 5mins staring at a chick, with the most awesome body I've seen this week, doing oblique and glute work. Lots of twisting exercises in extremely tight shorts and a see-through top.
Click to expand...


Twisting exercises are a "waist" of time (pun intended), they hardly activate the obliques and rely predominantly on stored energy. As you rotate to one side with your hip as the pivot point, the tissue on the opposite side compresses. Just like a rubber band, the stored energy of the compressed tissue is what spins you back. Because people perform these exercises very fast, it removes at least 90 percent of muscle tension and serve little or no purpose.

Just a bit of info.
 
Upper, horizontal - Sunday
I had less than 40mins to do my entire workout, incl. warm-up and cool-down so I used a lot of time-saving techniques. For this workout 'rp' means a rest-pause interval of 10 to 30 seconds.

1) CG Cable rows
145x9 rp x6 rp x4 rp x3

2) Bench Press
165x7 PR + 4 assisted

3) DB Rows
65x9 rp x6 rp x3 rp x3

4) Push-ups on handles
bw+35x7 rp x4 rp x3

5) Reverse cable flies
25x10, 8

6) High to low cross-overs
65x8, 4

7) Poor man's shoulder horn
10x8

:)
 
Looking good Witch......but, what's a "poor man's horn?"

Sounds like something Bigdyl use's to get sexual favours from the homeless.......
 
My vacation has officially ended today. Meh.

Lower - Tuesday
1) Deadlift
300/5x3

2) Front squat
100/6x6

3) Barbell roll-outs
3x8

Then I did ~10 mins of various 5KG medicine ball passes and some fooling around on the cardio machines.

Everything was pretty easy. Even the deads, although I don't think I kept my upper back straight throughout the sets.
 
You must log in or register to reply here.

Similar threads

Andalite
2011: Deadlifts, Grip and Presses
2 3
Replies
82
Views
25K
Andalite
Andalite
M
My trip from life long fat ass to muscle bound guy
3 4 5
Replies
126
Views
9K
Mkpaint
M
Rissole
Rip you a new Rissole!!
21 22 23
Replies
665
Views
23K
Burner02
Burner02
Back
Top