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Lets see what this muscle can do..

Flat db press
90lb dbs for 4x8

Alternating flat db press
75lb dbs for 10, 10, 7

Supinated cable cross flies 2x8
Pronated cable cross flies 2x8

Chins
BW for 5x5

Dead hangs

Conventional deads
315lbs for 2

Rack deads
315lbs for 3x5

SLDL
135lbs for 3x8 (1 min)


Dead hangs
 
Db row
110lb db for 5x5 (~75 sec)

Supinated spider row
3 plates for 4x6 (1 min)

Face pulls
125lbs for 3x10 (45 sec)

Cable pressdowns
135lbs for 4x10 (45 sec)

Dead hangs


Welllll, after having my password changed, ive been out. But were back and today i felt strong...until i didnt. I literally started to feel tired, like, out of creatine or energy, i dont know.
 
Squats
225lbs for 5x5 (full)

Marching db lunges
40lb dbs for 4x8 (1min+)

Goblet db squats
75lb db for 5x8 (1 min)

Flexbar


Ugh. Its nice to do 225 but i felt pain where im usually numb. No further symptoms and i, of course, took it easy, but 225 sucks.
 
Unilateral supinated HS Row
3 plates on each side for 5x5 (1 min; strapped)

Pronated spider row
2 plates for 4x8 (45 sec; strapped)

Cable pressdowns, back against pad
95lbs for 4x6 (45 sec)

Flexbar


Wasnt all that motivated today, but wanted to get something in today. Got a good sweat that is still fucking with me now.
 
Marching db lunges
70lb dbs for 8x3 (30s-full; strapped)

Db squats
90lb dbs for 5x5 (45 sec)

Goblet db squat
80lb db for 3x10 (45 sec)

Flexbar
Dead hangs


I WANTED to do the leg press but it mustve been leg press day.

God damn the ass supply....
 
Squats
225lbs for 5x5

Leg press
4 plates on each side for 5x8

Leg extensions
60lbs on each side for 3x10

Scaptions
Lots of forearm shit


Humble weight again. Well see how sore i am.

Yesterday the golfers elbow was gone completely. Today, its back. Wtff.
 
Bench
245 for 6
275 for 3
285 for 2
235 for 6

Flat db press
95lb dbs for 4x8

Bilateral HS Row, all 3 types of grips
2 plates + 25lbs on each side for 3x6

Forearm shit


Wellllll, so this is my bench huh? If that didnt hurt my ego enough, my elbow sure did on the rows. I started with supinated, then pro, then neutral, and neutral hurt the most. Maybe it was cumulative or maybe that grip sucks. Or maybe too heavy, but watch, my elbow is gonna ache.
 
Flat db press
105lb dbs for 4x6 (60-75 sec)

Alternating flat db press
85lb dbs for 4x6 (1 min)

Flat neutral db press
55lb dbs for 4x8 (45 sec)

Some forearm shit



Not bad numbers considering my lifestyle lately. The alternating are 12 movements in each set and is very taxing.
Forearm still going strong but i dont wanna jinx it, but shoulder is hardly bothering me.
 
Chins
BW for 5x5 (~1 min)

Wide lat pulldowns, strapped
160lbs for 4x8 (1 min)

Standing oh db press
30lb dbs for 4x12 (45 sec)

Scaptions
15lb dbs for 3x10

Forearm shit


Seeing what i can do with my shoulder and elbow. During the workouts, nothing really hurt, but strength is shit. Bigger test is what comes later.
 
Alternating flat db press
100lb dbs for 5x5 (1 min)

Flat db press
100lb dbs for 4x8 (60-75; failed at 6 on last)

Db row
75lb dbs for 4x6 (<60 sec)

Forearm shit
Dead hangs


Shoulder is bothering me today and i think its cuz of the dead hangs. Well see later. The rows were light cuz i wanted to see if i could do them.
 
Leg press
6 plates on each side for 4x8 (1 min+)

Eccentric, high, narrow leg press
4 plates on each side for 4x6 (1 min+; 5 sec)

Leg extensions
130lbs for 4x10 (30+ sec)

Tanning


Kinda short on time just cuz of needing to shit.
 
Yates row
205lbs for 4x6 (1 min; strapped)

Wide lat pulldowns
150lbs for 4x8 (1 min; strapped)

Scaptions
25lb dbs for 4x8 (1 min)

Some more of that shit and forearm shit


Doing what i can and lat pulldowns were the only unflawed ones. The rows were fine actually, but after i did the sets, i did 135lbs pronated and my elbow screamed.
 
Flat db press
120lb dbs for 6,6,4,5 (90-2min)

Alternating flat db press
85lb dbs for 4x6 (1 min)

Pre exhaust
Db curls
25lb dbs for 4x6
Db row
65lb db for 4x6 (1 min)

Small kb circuit

Flexbar


Welp, i couldn't do the 120s completely but i did enough!
The rows felt sore? Lets see what happens with that and the injuries.
 
Unilateral HS row
3 plates on each side for 5x5 (1 min)

Chindowns(?)
160lbs for 4x8 (1 min)

Face pulls
110lbs for 4x10 (30 sec)

Db curl
30lb dbs for 5x5 (30 sec)

Reverse curl
45lb bar for 3x10
Flexbar


Ok, i felt elbow pain during the damn chindowns. Lets see if it worsens.
 
Standing oh bb press
135lbs for 4x8 (90 sec)

Standing oh db press
35lb dbs for 4x10 (1 min)

Face pulls
135lbs for 4x10 (<1 min)

Forearm stuff


Impatiently frustrated so went ahead and worked out. Shoulder doesnt exactly get worse from these.
The elbow did when i got to do forearm things. Still hurts now.
 
Db row
95lb dbs for 4x6 (1 min; left had strapped)

Spider row, supinated
2 plates for 4x8 (1 min)

High face pulls
85lbs for 4x10 (<1 min)

Pronated barbell wrist curls
95lbs for 3x12 or was it 4?


Not bad. So far no pain, but twas a lighter session. The high face pulls were done at a tricep pulley section. Never done these before and thought theyd be an ok replacement for chins or pulldowns.
 
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