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My daily grind

HFO3 said:
I like to warm up the secondary and antagonist muscle groups along side of hitting different angles, I have better WO's because of it. Do you find the same thing true?
Click to expand...

Definitely!

Looking summed ready!
 
HFO3 said:
rope pressdowns
2 sets 20 reps
lying z bar extension
4 sets
incline db extension
4 sets
single arm cable pressdowns
3 sets
dips
2 sets

I had very little time to train, too many appointments, too little time so I chose triceps, nailed them hard, then I finished with 4 sets pull ups. I'm using my (tomorrow) off day to make up for today.
cals-carbs-fat-protein
[TABLE="class: table0"]
[TR="class: total"]
[TD="class: first"][/TD]
[TD]4,266[/TD]
[TD]582[/TD]
[TD]102[/TD]
[TD]288[/TD]
[/TR]
[/TABLE]
Click to expand...

That's a huge amount of carbs - is that a constant for you?
 
pulldowns and underhand low rows for warm up
2 super sets
HS pulldowns
4 sets
DB rows
5 sets
cable rows
4 sets
wide grip pulldowns
3 sets
bicep curls lying against an incline bench
5 sets
hammer curls on preacher bench
4 sets

calves
multiple angles until the fire was too intense to continue-

CALS-CARBS-FAT-PROTEIN
[TABLE="class: table0"]
[TR="class: total"]
[TD]1,591[/TD]
[TD]206[/TD]
[TD]20[/TD]
[TD]169[/TD]
[/TR]
[/TABLE]
 
theCaptn' said:
That's a huge amount of carbs - is that a constant for you?
Click to expand...

If you mean daily? no


HFO3 said:
pulldowns and underhand low rows for warm up
2 super sets
HS pulldowns
4 sets
DB rows
5 sets
cable rows
4 sets
wide grip pulldowns
3 sets
bicep curls lying against an incline bench
5 sets
hammer curls on preacher bench
4 sets

calves
multiple angles until the fire was too intense to continue-

CALS-CARBS-FAT-PROTEIN
[TABLE="class: table0"]
[TR="class: total"]
[TD]1,591[/TD]
[TD]206[/TD]
[TD]20[/TD]
[TD]169[/TD]
[/TR]
[/TABLE]
Click to expand...

REVISED
[TABLE="class: table0"]
[TR="class: total"]
[TD]2,770[/TD]
[TD]262[/TD]
[TD]84[/TD]
[TD]268[/TD]
[/TR]
[/TABLE]
 
shoulder warm up, laterals and rotators ROM
DB flat press
5sets
DB incline press
3sets
free motion cables, I did 2 variations upper and lower
4 sets each 20reps+
assisted dips, leaning forward
1set heavy
1 heavy drop set 20lb increments

cals-carbs-fat-protein
[TABLE="class: table0"]
[TR="class: total"]
[TD]2,080[/TD]
[TD]190[/TD]
[TD]63[/TD]
[TD]199[/TD]
[/TR]
[/TABLE]
 
Upper body day 1
standing BB press
2 sets
DB shoulder press super set with 2 sets laterals
4 sets
pullups
6 sets
rope pressdowns super set with hammer curls
5 sets each
cable flies upper
4 sets
cable flies lower
4 sets

cals-carbs-fat-protein
[TABLE="class: table0"]
[TR="class: total"]
[TD="class: first"][/TD]
[TD]3,673
[/TD]
[TD]524[/TD]
[TD]75[/TD]
[TD]232[/TD]
[/TR]
[/TABLE]
 
My summer cut starting point is 210lbs, BF is probably 15% if I had to guess. I walked today for 45 minutes, I've been sick with sinus and bronchitis infections for last 20 days, I finally went to the DOC today and got some meds to fix me up. I should have went a long time ago...
cals-carbs-fat-protein
[TABLE="class: table0"]
[TR="class: total"]
[TD]2,261[/TD]
[TD]276[/TD]
[TD]32[/TD]
[TD]231[/TD]
[/TR]
[/TABLE]
[TABLE="class: table0"]
[TR="class: total"]
[TD="class: first"][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[/TABLE]
 

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Last edited:
Today was better than yesterday but still felt terrible and coughing was uncontrollable:headbang:

I trained anyway, biceps, triceps, shoulders and calves. I did a few sets each body part, broke a sweat and called it a day.
 
warm up with pull ups 4-5 sets
DB press
5 sets
incline DB press
3 sets
free motion crossovers
4 sets
rope pressdowns
5 sets
single arm cable pressdowns
3 sets
macro-cal-ca-fat-protein
[TABLE="class: table0"]
[TR="class: total"]
[TD]3,428[/TD]
[TD]267[/TD]
[TD]151[/TD]
[TD]241[/TD]
[/TR]
[/TABLE]
 
Hope you're feeling better bro
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
theCaptn' said:
Hope you're feeling better bro
Click to expand...

I am, thank you.

Leg Curls
6 sets
Leg extensions
6 sets
front squat machine
5 sets

incline BB curls, DB curls super set
3 sets each
high cable curls
3 sets
seated curl machine
3 sets
cable front raises
4 sets

macro-carb-fat-protein
[TABLE="class: table0"]
[TR="class: total"]
[TD]3,701[/TD]
[TD]261[/TD]
[TD]126[/TD]
[TD]217[/TD]
[/TR]
[/TABLE]
 
HS high rows
5 sets
Pulldowns
5 sets
cable Pullovers
4 sets
Db rear laterals
several sets and drop sets
rope extensions
6 sets
overhead rope extensions
4 sets

very slow fully contracting upper body pushups
about a 100
 
HFO3 said:
HS high rows
5 sets
Pulldowns
5 sets
cable Pullovers
4 sets
Db rear laterals
several sets and drop sets
rope extensions
6 sets
overhead rope extensions
4 sets

very slow fully contracting upper body pushups
about a 100
Click to expand...

Everything's looking good, man. Keep it up!!!
 
HFO3 said:
HS high rows
5 sets
Pulldowns
5 sets
cable Pullovers
4 sets
Db rear laterals
several sets and drop sets
rope extensions
6 sets
overhead rope extensions
4 sets

very slow fully contracting upper body pushups
about a 100
Click to expand...

macros- c-f-p
[TABLE="class: table0"]
[TR="class: total"]
[TD="class: first"][/TD]
[TD]2,007[/TD]
[TD]204[/TD]
[TD]36[/TD]
[TD]210[/TD]
[/TR]
[/TABLE]
 
I'm doing chest twice a week and experimenting with one day of pressing motions the next session with flys with various ROM

cable crossovers
all variations, low, medium and high

4 sets each- heavy @ 10 to 10+ reps

macro-c-f-p
[TABLE="class: table0"]
[TR="class: total"]
[TD]2,528[/TD]
[TD]224[/TD]
[TD]46[/TD]
[TD]315[/TD]
[/TR]
[/TABLE]
 
weight 200, down 10 lbs, big changes are around the corner
HS rows
3 sets
cable rows
3 sets
DB rows
3 sets
rope pulls
3 sets
rear laterals
4 sets
bicep curls on hoist equipment
3 sets
 
rotator cuff work and laterals to get the blood pumping
incline bench DB press superset with BB curls laying over the incline bench
flat bench DB press super set with hammer curls across chest
flat bench flys
free motion crossovers
low and high supersets

seated calves super set with single leg standing raises using only my bodyweight
 
lat pulldowns
5 sets
low cable rows
5 sets
HS high rows
5 sets
rear delts with dbs
4 sets
rear delts machine
2 sets
 

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HFO3 said:
lat pulldowns
5 sets
low cable rows
5 sets
HS high rows
5 sets
rear delts with dbs
4 sets
rear delts machine
2 sets
Click to expand...

Looking pretty thick and solid there champ. Whatever your're doin' keep it up cause it seems to be working.:winkfinger:
 
You're solid as hell there bro :thumb:
 
Looking great. I see your doing chest 2x a week. From my experience I always liked to do one day and add an accessory movement for the lagging part 2-3x a week. Nothing big but just 4 sets of 12-15 reps for a pump. I do this continously for side delts and hammies because when have you ever seen anyone with those two overpowering? Also side delts and outer legs help with the x frame.
 
^^ interesting concept
 
bushmaster said:
Looking great. I see your doing chest 2x a week. From my experience I always liked to do one day and add an accessory movement for the lagging part 2-3x a week. Nothing big but just 4 sets of 12-15 reps for a pump. I do this continously for side delts and hammies because when have you ever seen anyone with those two overpowering? Also side delts and outer legs help with the x frame.
Click to expand...


I agree, I work my lagging or sometimes even favored parts the same way, I have to be careful or I find myself burning out with no days off, lol. How are you working outer legs?
 
HFO3 said:
I agree, I work my lagging or sometimes even favored parts the same way, I have to be careful or I find myself burning out with no days off, lol. How are you working outer legs?
Click to expand...
Close stance on movements. For leg press feet close and low on the sled.
 
30 minute slam session.
rope pressdowns
3 sets
DB extensions on incline bench
3 sets
straight bar curls
1 set
seated DB curls
4 sets
mid to high front raises with free motion cables
4 sets

Back on antibiotics since Tuesday, I've been battling bronchitis since beginning of May so taking things easy again. I need some ass and sleep:boobs:
 

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