Got it!
There is always something new to learn. Thanks again
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Got it!
There is always something new to learn. Thanks again
4/19
Cut Phase #2, Week #6
Day #1 of shoulder/arms
Note:
today I prioritized one of my weaknesses - ARMS. I did a little shoulder work but concentrated on getting a good amount of arm work in.
I wanted to hit the bi's from different angles to target the more of the brachialis, brachioradials and the outside of the bicep. I tried again to do reverse curl, but my shoulder just doesn't like them. I got a sufficient pump utilizing stripsets, 21 method, forced negatives and 5-0-5
WEDNESDAY day #1 arms/delts sets reps wt notes TRISET CABLE REAR LATERALS 3 12 HEAVY REAR LATERAL SWINGS 3 F INCLINE rear laterals 3 12 RUN RACK LAST SET FINISHER HEAVY ISOMETIC HOLDS 1 F AFTER LAST SET OF TRI SET SS standing db shrugs 4 8 incline db shrugs 4 12 SS WIDE GRIP EZCURL BB CURLS 4 8 5-0-5 skull crushers 4 12 SS CABLE HAMMER CURLS 4 8 STRIP SET LAST SET V BAR PUSH DOWNS 4 10 STRIP SET LAST SET SS MACHINE PREACHER CURLS MACHINE 4 8 forced negatives after last set SMITH MACHINE TRICEP EXT COMBO 4 F SS CLOSE GRIP SPIDER CURLS 4 12 stripset last set ROPE PUSH DOWNS 4 15 stripset last set SS REV GRIP CURLS 4 12 ROPE KICK BACKS 4 15 STRIPSET LAST SET SS palm up wrist curl 3 15 standing behind back wrist curls 3 15 40 m inute LISS
4/20
Cut Phase #2, Week #6
Day #2 of legs
Note:
due to what appears to be a bit of bursitis in my right knee, I decided not to do any squats, leg ext, leg press. I did a little work on hamstrings and calves. Also, I was supposed to do a HITT today but decided to give my knee a break. Hopefully by Monday (next leg day)my knee will calm down.
THURSDAY day #2 legs sets reps wt notes ss seated leg curls 4 12 11/4 method bb SLDL 4 8 205 ss banded hyperextensions 4 12 seated leg curls 4 12 strip set last set ss seated calf raise 5 15 160 alternated toes in and out standing calf raise 5 15 80 alternated toes in and out v bench situps 30 supermans 25 30 minutes moderate cardio
Cut Phase #2, Week #6
Day #2 of Chest/Back
NOte:
felt a pretty good pump in my chest. working hard on the flexing the muscle. back feels awesome pump.
FRIDAY Day #2 chest/back sets reps wt notes smith machine laddered pushups 4 f SS ISO LATERAL INCLINE BENCH 4 10 STRIPSET LAST SET WIDE GRIP PULLUPS (weight assisted) 4 12 50 SS ISO LATERAL BB BENCH 4 12 stripset last set 1 arm db rows 4 8 run the rack last set SS incline flyes palms forward 4 21 method 21 method PULLOVERS 4 12 ss CHEST DIPS - weight assisted 4 10 60 close grip seated rows use handles 4 12 ss pec deck flyes 4 12 wide grip pull downs 4 12 SS standing cable press 4 15 straight arm pull downs 4 15 30 minutes mod cardio
4/22
Cut Phase 2, Week #6
Day #2 shoulders/arms
Note:
when i walked into the gym, i was told that the power company was shutting down the electricity @ 9am. that only gave me 40 minutes, so i had to make some changes to my training. I omitted trap work and limited shoulders in order to get in as much arm work as i could. as it was, I wasn't able to get it all in but not unhappy with the arm pump I got. no cardio, will have to go to gym tomorrow (sunday)
On a good note, I felt soreness in my upper pecs today. been awhile since i was able to do enough pec work to cause some soreness.
SATURDAY SHOULDERS/ARMS DAY #2 cable rear laterals 4 12 TRISET incline rear laterals 4 12 head supported rear laterals 4 12 superset WIDE GRIP EZCURL CURLS 4 8 SKULL CRUSHERS 4 10 superset cable hammer curls 4 10 ROPE PUSH DOWNS 4 12 STRIP SET LAST SET superset CLSOE GRIP PREACHER CURL MACHINE 4 8 STRIP SET LAST SET behind head rope ext 4 12 BB tricep ext combo 3 f palm up wrist curls 3 f standing behind back wrist curls 3 f
4/24
Cut Phase #2, Week #7
Day #1 Legs
Note:
For todays session, I decided to squat using the 1-10 method. The 1-10 method, you work up to a single heavy rep about 95% of 1rm. Then, strip wt and do 2 reps, strip again and do 3 reps, repeat this until you do 10 reps
Todays 1-10 squat routine
warm up: bar x 20, 95 x 15, 135 x 8, 155 x 5, 175 x 3
single up: 195 x 1, 215 x 1, 225 x 1, 245 x 1, 265 x 1, 285 x 1
stripsets: 275 x 2, 265 x 3, 245 x 4, 225 x 5, 215 x 6, 195 x 7, 185 x 8, 175 x 9, 165 x 10
only rest between sets was the time to take off the plates. about 30 seconds. was huffing and puffing.
Step up for Bulgarian splits squats I used the smith machine, lowered the bar so I can put on foot on the bar. I used 3 DB's - 60,50,40. I performed 12 reps with each DB per leg before changing legs. I did this 3x's, supersetting this with leg curls. Bulgarian split squats - YouTube
MONDAY day #1 legs LEGS DAY #1 sets reps wt notes leg curls 5 12 90 warm up hams squats 5 1-10 method SS bulgarin split squats 3 12 60,50,40 seated leg curl 3 12 90 dead stop at top of movement SS hack squats 3 15 strip set last set seated leg curls 3 12 80 1 1/4 method SLDL 3 15,12,9 standing calf raise 4 12 160 flex at top HITT + mod = 30 minutes cardio
4/26
Cut Phase #2, Week #7
Day #1 of shoulder/arm
Note:
as usual I limited shoulders to rear delts with my anterior delt still inflammed. I used cable cross rear laterals to warm up.
not real happy with doing the Close Grip Bench with the delt sore, so i abandoned it right away.
WEDNESDAY day #1 arms/delts sets reps wt notes CABLE REAR LATERALS 4 12 ss SEATED LATERAL RAISE 4 12 INCLINE LATERAL RAISE 4 12 5-0-5 DB isometric lateral hold 3 f SS standing db shrugs 4 8 incline db shrugs 4 12 SS WIDE GRIP EZCURL BB CURLS 4 21 METHOD 21 METHOD CGBP 4 12 couldn't get a good pump on these, delt was a limiting factor. ss CABLE HAMMER CURLS 4 10 STRIP SET LAST SET V BAR PUSH DOWNS 4 10 STRIP SET LAST SET triset MACHINE PREACHER CURLS MACHINE 4 12 do a few negatives SMITH MACHINE TRICEP EXT COMBO 4 F SS CLOSE GRIP SPIDER CURLS 4 12 do a few negatives STANDING ROPE EXTENSIONS 4 15 2 CT PAUSE SS palm up wrist curl 3 15 standing behind back wrist curls 3 15 40 m inute LISS
If you are resolutely determined to build your body, to overcome the obstacles of poor potential, or even th
Hope the knee issue clears up quickly.
How long are you in the gym on a normal day? Looks to me like 1 1/2 - 2 hours...
I walk into the gym @ 5am and leave 7:30 (most days) so 2 -2.5 hours depending on the time I give to cardio. Just weight training about 1.25 - 1.5 hours.
Knee is doing ok. I'm done doing leg extensions and since I stopped, the knee has gotten better even with the leg session I put in on Monday. thanks for asking
4/27
CUT PHASE #2, WEEK #7
DAY #2 OF LEGS
Note:
the last 2 days the DOMS have been brutal. could hardly walk up and down stairs from Monday's leg day. I woke up this morning with a lot of soreness but not as intense as yesterday. I debated over whether I should skip legs today and push them to tomorrow. I printed out 2 workouts this morning, legs and chest/back. I brought my safety squat bar in the gym and racked it. I started my warmup with a set of 20 reps with just the bar and did a few sets of leg curls to warmup my hams. quads were already smoking. Put 95lbs on the bar and squatted for 15. the 155 for 20. Now I'm good to go and pumped to finish this squat session.
I did reduce the volume i would normally do by only doing squats and leg press. I did BLDL, but the quad involvement is not a big deal or limiting factor. I finished up with a HITT, which proved to be harder than the fucking squats. My quads were exhausted.
Last thing, I increased the weight on each set of squats by 5lbs from previous session. I think I will keep this format of 20,15,10,8,6 and keep increasing the weights each set. this way I am getting stronger across the wide rep range. periodically, I will do a maximum effort squat session just to provide some muscle confusion.
THURSDAY day #2 legs sets reps wt notes leg curls 4 12 90 warm up hams squats 6 20,15,10,8,6,6 155,175,195,215, 235,235 ss leg press 4 20 180 leg curls 4 12 90 1/14 BLDL 3 8 265, 265, 265 45 sec intraset rest ss standing calf raise 5 12 160 flex at top seated calf raise 5 12 70 aBS- SUPERMANS 3 F (25,12,8) HITT - 20 MINUTES