Post your workouts

I think that if we all post h0ow we train we can help each other a great deal. I am actually really interested in seeing how our resident power lifter trains.

DB row..3s, 8r 75lbs
chin ups..3s 5r
lat pull down..3s 8r 13plates
crazy 8..3s bar + 10lbs
wide grip seaed row..3s 8r 14.5 plates
curl..3s 8r (I have tendinitus in my left for arm so I can't curl right now)

flet bench 3s 6r 295lbs
seated tri press 3s 8r 100lbs
incline 3s 6r 225lbs
butterfly 3s 8r 170lbs
tri press down 3s 10r 15.5 plates

miliary press 3s 6r 185
decline sit up 3s 12r 75lbs
calf raise 3s 8r 315
leg press 3s 6r 610lbs
shrug 3s 20r 360lbs

Every time I return to a workout I always up it atleast 5lbs, except on machines where I use all plates I add 1-3 reps per set.

Tell me what you think, how I can do it better and how you do yours. I also do these in this exact order.

__________________
I HATE YOU


First Vet at HCA.com

See here is the difference between you and me. When you stick your balls in your girls mouth it's called a tea bag......When I stick my balls in your girls mouth it's called a potato sack.

I'll do source checks.....make 'em out to cash.



VIP @ some places, VET at some others. Banned at most. Mod here and there. Jerked off on an airplane. I think I may still only be a member somewhere too.

Well, I use to train every muscle twice a week. But I just started this week training once...im gonna see if this works better for me.
jpme, do you do all that in one day, or is it broken down into 3 days?

DAY 1
CHEST:
Bench Press / 5sets / 6-8reps
Incline Press "smith" / 4sets / 6-8reps
DB Pullovers / 4sets / 8reps
Dips / 3sets / failure
DB flys / 4sets / 8- 10reps
FOREARMS:
BB wrist curl / 5sets / 10-12reps
BB reverse wrist curl / 5sets / 10-12reps
ABDOMINALS:
Reverse Crunch / 5sets / 25reps
Twists / 100reps
Crunch / 5sets / 25reps

DAY 2
THIGHS:
Squats "ass to grass" / 5sets / 20,15,12,10,8
Extensions / 5sets / 10-12reps
Front Squats / 5sets / 8-10reps
Leg Press / 5sets / 6-8reps
HAMS:
Lying leg curl / 5sets / 10-12reps
Seated leg curl / 5sets / 8-10reps
lying leg curl / 5sets / 6-8reps
CALVES:
Standing Raises / 5sets / 15reps
Seated Raises / 5sets / 12reps
Press / 5sets / 10reps

DAY 3
BACK:
Pullups / total of 50reps
BB rows / 4sets / 8-10reps
Cable Rows / 4sets / 8reps
Deadlift / 3sets / 8,6,4
T Bar Rows / 4sets / 6-8reps
DB Rows / 4sets / 8-10reps
ABDOMINALS:
Reverse Crunch / 5sets / 25reps
Twists / 100reps
Crunch / 5sets / 25reps

DAY 4
SHOULDERS:
Seated DB Press / 5sets / 6-8reps
Side Laterals / 4sets / 12-15reps
Front Laterals / 4sets / 12-15reps
Push Press / 3sets / 4-6reps
TRAPS:
BB Shrugs / 5sets / 25,15,15,12,10
DB Shrugs / 5sets / 8-10reps
Machine Shrugs / 3sets / 6-8reps
CALVES:
Press / 5sets / 10-12reps

DAY 5
BI'S
BB Curl "cheat" / 5sets / 10,8,6,6,4
Seated DB curl / 4sets / 6-8reps
EZ Bar curl / 3sets / 6reps
Incline Curl / 3sets / 6reps
TRI'S
Pressdown / 5sets / 12-15reps
Seated overhead DB extensions / 4sets / 8-10reps
Close grip bench / 3sets / 6-8reps
Rope Pulldown / 4sets / 10-12reps
Reverse Pulldown / 4sets / 12-15reps

DAY 6
CARDIO
walking / 20-25min / 3.5-4mph
ABDOMINALS
Reverse Crunch / 5sets / 25reps
Twists / 100reps
Crunch / 5sets / 25reps

__________________
"Every man dies, not every man really lives"
~William Wallace

The Power Of One

There are two kinds of people in this world. The ninety-nines and the ones.

There are those who rely on luck, and there are those who dont know the meaning of the word.

There are those who tear down others to build their selves up and there are those who just build.

~ANIMAL

three days

__________________
I HATE YOU


First Vet at HCA.com

See here is the difference between you and me. When you stick your balls in your girls mouth it's called a tea bag......When I stick my balls in your girls mouth it's called a potato sack.

I'll do source checks.....make 'em out to cash.



VIP @ some places, VET at some others. Banned at most. Mod here and there. Jerked off on an airplane. I think I may still only be a member somewhere too.

dang how in the hell do you do that chest workout...i'd go numb.

• Monday Chest
Exercise to be performed in order

• Incline DB press – 20 reps (warm up), 3 sets 10-12 reps
• Flat BB press - 3 sets 10-12 reps
• DB fly - 3 sets 10-12 reps
• Push ups – Whatever it takes to get 50 reps
• Crunches – 4 sets 25 reps
• Reverse crunches – 4 sets 25 reps

• Tuesday Legs
Exercise to be performed in order

• Leg curl – 20 reps (warm up), 3 sets 30 reps
• Leg extension– 3 sets 30 reps
• Straight Leg Dead lift - 3 sets 20 reps
• 1 Leg press – 4 sets 30 reps
• Calves –- 4 sets 25 reps

• Thursday Back
Exercise to be performed in order

• Bent over barbell rows - 20 reps (warm up), 3 sets 10-12 reps
• 1 arm dumbbell rows - 3 sets 10-12 reps
• Cable pull downs (like dumbbell pullover but with cable standing) - 3 sets 10-12 reps
• Wide Grip Pull downs – 3 sets 10-12 reps
• Dumbbell Shrugs with Abduction start – 4 sets 20 reps
• Hyperextensions – 2-3 sets 25 reps – controlled motion

• Friday Arms
Exercise to be performed in order

• Standing Barbell Curls - 4 sets 10-12 reps
• Preacher curls - 3 sets 10-12 reps
• Hammer curls – 2 sets until failure – minimum 15 reps
• Triceps Press down with V bar or Rope - 4 sets 10-12 reps
• Over the head extensions using ROPE or skull crushers - 3 sets 10-12 reps
• Dips – 2 sets until failure – minimum 15 reps

• Saturday Shoulders
Exercise to be performed in order

• Dumbbell Military Press NO BACK SUPPORT - 20 reps (warm up), 4 sets 10-12 reps
• Seated front dumbbell raise NO BACK SUPPORT – 3 sets 10-12 reps
• Standing side lateral raise - 3 sets 10-12 reps
• Bent over rear deltoid fly - 3 sets 10-12 reps – smooth and controlled motions
• Standing Calves - 5 sets 25 reps


• Perform 30-35 minutes of cardio AFTER weights with Hear rate 125-140.

__________________
MOD @ IBE

www.mwenutrition.com

ill post mine when i write it up for l4t. its the X-man baby!!!

__________________
dedication is eveything,impossible is nothing

Thats what seperates the men from the boys!!! Just kidding bro . Not sure, I guess I have good genetics...or just diferent. I do recuperate quickly...that Im sure of.

__________________
"Every man dies, not every man really lives"
~William Wallace

The Power Of One

There are two kinds of people in this world. The ninety-nines and the ones.

There are those who rely on luck, and there are those who dont know the meaning of the word.

There are those who tear down others to build their selves up and there are those who just build.

~ANIMAL

thats cool.

cant wait to see mine and ggb's workout.

Well it is still 2 days until i begin my power lifting training cycle for my world championships so i will gladly post up my work outs as i do them,today however was just a basic pumping session which personally i find very important to build mass which gives me leverage on my lifts.
Lat pull downs 5 sets with the stack(not sure what that is prob about 250lb) i did 15 reps for each set
Palms facing each other pull downs 5 sets again with the stack and 15 reps each
t-bar rows 3 plates(super light i know but fuck it i dont want to burn my self out when i am gona go to war for the next 4 months next week)5 sets 15 reps
cable rows narrow grip was feeling tired here so i did half the stack for 3 sets of 20
db shrugs 150lb db for 5 sets 15 reps
barbell curl an olympic bar and one plate (132lb i think)5 sets of 6 reps
hammer curls 60lb db 5 sets 6 reps
then i went to the mirror and looked at my abbs and said see you later 6 pack cause i am gona have to lose you if i want that 2000lb total this year!

hahaha good luck on the 2000 bro! i am sure you will get it, do you plan to start a log? i would love to follow it!

__________________
MOD @ IBE

www.mwenutrition.com