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  • 4-7-2019 TRAPS-BACK-BICEPS

    6 days off

    15 min Bow Flex this morning

    Superset
    Mag Grip Rev Pulldowns

    125x12x2 sets
    150x12
    175x12
    200x10
    210x10
    225x8x2 sets
    WITH
    Smith shrugs

    225x12x2 sets
    315x12
    365x10...humidty high today could hold on to the bar!
    405x10ishx2 sets
    365x10x2 sets

    Superset
    Para grip Pulldowns

    200x8x6 sets
    WITH
    Smith Bent Rows

    135x10
    185x8
    225x8
    275x8
    315x8
    275x8

    Bodymaster CSRows-prone grip
    90x10
    135x8
    180x8
    205x8
    225x6
    225x5
    180x8

    Rack Chins-wide grip
    BWx10
    BWx8ishx3 sets

    BICEPS
    Preacher Curls
    50x12-10ish and half reps x6 sets
    If your not ripping a tendon your not working the muscle to its fullest capacity!

    I just kinda feel if the weight wasn't so heavy, I could lift it:

    Living for the INSULIN SPIKE!

    Comment


    • 4-8-2019 LEGS-DEADLIFTS

      Hypers
      15x4 sets

      Lying Leg Curls
      45x15x2 sets
      70x12
      95x12x3 sets

      Superset
      Sumo Deadlifts

      135x8x2 sets
      185x8
      225x8
      275x3x8 sets
      WITH
      PowerTec Hack Squats

      DOUBLED HVY BANDS
      bandsx12x2 sets
      +90x10
      +140x10
      +180x8x8 sets

      Some BowFlex Max Trainer for 15 mins

      If your not ripping a tendon your not working the muscle to its fullest capacity!

      I just kinda feel if the weight wasn't so heavy, I could lift it:

      Living for the INSULIN SPIKE!

      Comment


      • Hey Rob. Can you please explain the layout, exercise selection and progression plan for your training, please?
        The promotion of the training methods used by drug-assisted and genetically giften men wreaks havoc, despite these men being presented as demigods in the bodybuilding world. Sure they have inspired millions, but at the same time they have misled millions; and their "intruction" has robbed millions of people of the best training years of their lives.
        -Stuart McRobert

        Comment


        • 4-9-2019 SHOULDERS
          No time for chest today

          Superset
          Rear Delt Dumbbells

          40'sx12x6 sets
          WITH
          Band Side Raises

          12x6 sets

          Seat Smith shoulders Press
          95x12x2 sets
          135x12
          185x8
          225x6x2 sets
          225x4
          185x8

          Superset
          Seated Dumbbell Press

          40'sx12x2 sets
          50'sx12x2 sets
          60'sx12x2 sets
          WITH
          Band Front Raises

          10x6 sets

          If your not ripping a tendon your not working the muscle to its fullest capacity!

          I just kinda feel if the weight wasn't so heavy, I could lift it:

          Living for the INSULIN SPIKE!

          Comment


          • 4-10-2019
            CHEST-ARMS


            Make up for Chest from yesterday

            Superset
            Alt Dumbell Curls

            40'sx10x2 sets
            50'sx8x2 sets
            60'sx8x2 sets
            WITH
            Flat Bench-Med Close Grip

            barxmany
            135x12
            185x8
            225x8
            275x8x3 sets
            275x5

            Superset
            Smith Low Incline Press

            135x8
            185x8
            225x8x3 sets
            WITH
            EZ Curls

            75x10x2 sets
            95x8x3 sets

            Superset
            Dips

            12x4 sets
            WITH
            Preacher Curls

            50x12x2 sets
            60x12x2 sets

            If your not ripping a tendon your not working the muscle to its fullest capacity!

            I just kinda feel if the weight wasn't so heavy, I could lift it:

            Living for the INSULIN SPIKE!

            Comment


            • 4-11-2019 TRAPS-BACK

              Superset
              Smith Shrugs

              225x15x2 sets
              275x15
              315x15x3 sets
              WITH
              Para Grip Pulldowns

              150x12x2 sets
              175x12
              200x12x3 sets

              Superset
              Bodymaster CSRows-PAra Grip

              90x12
              135x10
              180x5x5 sets
              WITH
              Smith Snatch Grip Hi Pulls

              135x8
              185x8
              205x5x5 sets

              If your not ripping a tendon your not working the muscle to its fullest capacity!

              I just kinda feel if the weight wasn't so heavy, I could lift it:

              Living for the INSULIN SPIKE!

              Comment


              • 4-13-2019 LEGS

                no deadlifts today

                Lying Leg curls
                45x20
                70x12
                80x12
                95x12x3 sets

                Hypers
                12x4 sets

                PowerTec Hack Squats
                Doubled Bands
                bandsx20
                +90x10
                +140x10
                +180x10
                +230x8
                +270x15x4 sets

                Smith Squats
                135x10
                185x8
                205x8
                225x8
                185x8x2 sets
                If your not ripping a tendon your not working the muscle to its fullest capacity!

                I just kinda feel if the weight wasn't so heavy, I could lift it:

                Living for the INSULIN SPIKE!

                Comment


                • 4-15-2019 SHOULDERS-CHEST

                  Superset
                  Seated Dumbbell Presses

                  40'sx12x2 sets
                  50'sx12
                  60'sx12
                  70'sx12
                  60'sx12
                  WITH
                  Side Band Raises

                  12x6 sets

                  Superset
                  Rear Delt Dumbbell on Incline Bench

                  40'sx12x6 sets
                  WITH
                  Front Band Raises

                  12x6 sets

                  Smith Seated Shoulder Press
                  95x12
                  135x10
                  185x8
                  205x8...heavy today!
                  185x8

                  CHEST
                  Falt Bench Med Grip
                  135x10
                  185x10
                  225x8
                  275x5x5 sets

                  Close Grip Bench
                  225x10x3 sets

                  If your not ripping a tendon your not working the muscle to its fullest capacity!

                  I just kinda feel if the weight wasn't so heavy, I could lift it:

                  Living for the INSULIN SPIKE!

                  Comment


                  • 4-16-2019 TRAPS-BACK

                    Smith Snatch Grip Hi Pulls
                    135x8x2 sets
                    225x3x8 sets

                    Smith Bent Rows
                    225x10x2 sets
                    275x8
                    315x8
                    275x8
                    225x8

                    Bodymaster CSRows-Para Grip
                    135x10x2 sets
                    160x10
                    180x8
                    160x8

                    Superset
                    Para Grip Pulldowns

                    150x12
                    175x12
                    200x12
                    225x10
                    225x8
                    WITH
                    Smith shrugs

                    225x12
                    275x12
                    315x12x3 sets

                    If your not ripping a tendon your not working the muscle to its fullest capacity!

                    I just kinda feel if the weight wasn't so heavy, I could lift it:

                    Living for the INSULIN SPIKE!

                    Comment


                    • Originally posted by NewLifter4DC View Post
                      Hey Rob. Can you please explain the layout, exercise selection and progression plan for your training, please?
                      hey sorry missed this til tonight,

                      I basically just train and try not not to get injured these days. From years of competing in powerlifting lower back has been serious injured and elbows are getting worn

                      I switch up schedules about every 6 months, im 53 so recovery is getting harder!

                      My layout right now i stole from Skip......
                      5 days on, if i miss a day i usually make up for it on Saturday
                      ARMS always on Wed

                      Mon-CHEST-SHOULDERS
                      Tues-TRAPS-BACK
                      Wed-ARMs
                      -LEGS-DEADLIFTS
                      -CHEST-SHOULDERS (been reversing and doing shoulders first lately for fun)
                      Sat-Sun off maybe some type cardio stuff
                      Mon-TRAPS-BACK
                      Tues-LEGS-DEADLIFTS
                      Wed- ARMS
                      Thurs-CHEST-SHOULDERS
                      Fri-TRAPS-BACK

                      So on next Monday start with Legs and Deadlifts.........

                      I am actually thinking about taking Friday and Sunday off training Saturdays seem to recover lil better......
                      If your not ripping a tendon your not working the muscle to its fullest capacity!

                      I just kinda feel if the weight wasn't so heavy, I could lift it:

                      Living for the INSULIN SPIKE!

                      Comment


                      • Originally posted by ROB550 View Post

                        hey sorry missed this til tonight,

                        I basically just train and try not not to get injured these days. From years of competing in powerlifting lower back has been serious injured and elbows are getting worn

                        I switch up schedules about every 6 months, im 53 so recovery is getting harder!

                        My layout right now i stole from Skip......
                        5 days on, if i miss a day i usually make up for it on Saturday
                        ARMS always on Wed

                        Mon-CHEST-SHOULDERS
                        Tues-TRAPS-BACK
                        Wed-ARMs
                        -LEGS-DEADLIFTS
                        -CHEST-SHOULDERS (been reversing and doing shoulders first lately for fun)
                        Sat-Sun off maybe some type cardio stuff
                        Mon-TRAPS-BACK
                        Tues-LEGS-DEADLIFTS
                        Wed- ARMS
                        Thurs-CHEST-SHOULDERS
                        Fri-TRAPS-BACK

                        So on next Monday start with Legs and Deadlifts.........

                        I am actually thinking about taking Friday and Sunday off training Saturdays seem to recover lil better......
                        Got it, thanks. Looks solid.
                        The promotion of the training methods used by drug-assisted and genetically giften men wreaks havoc, despite these men being presented as demigods in the bodybuilding world. Sure they have inspired millions, but at the same time they have misled millions; and their "intruction" has robbed millions of people of the best training years of their lives.
                        -Stuart McRobert

                        Comment


                        • 4-19-2019
                          Been sick since ~monday with dam sinus infection, Thursday full blown no weight training since wed, but running Bowflex max trainer for 30 mins every night and an hour tonight and feeling like shit!
                          If your not ripping a tendon your not working the muscle to its fullest capacity!

                          I just kinda feel if the weight wasn't so heavy, I could lift it:

                          Living for the INSULIN SPIKE!

                          Comment


                          • 4-20-2019
                            Combo workout since i havent done anything since Wed

                            LEGS-DEADLIFTS-BACK-BICEPS

                            Triset
                            Sumo Deadlifts

                            135x8x2 sets
                            185x8
                            225x8
                            275x3
                            315x3x8 sets
                            WITH
                            PowerTec Hack Squats

                            DBLED HVY BANDS
                            bandsx15x2 sets
                            +90x12
                            +180x10
                            +230x8
                            +270x6x8 sets
                            WITH
                            PAra Grip Pulldowns

                            125x15
                            150x10x2 sets
                            175x10
                            185x8x8 sets

                            TRISET
                            Bodymaster Chest Supported Rows-Prone Grip

                            90x12
                            135x8
                            160x8x4 sets
                            WITH
                            Smith Squats

                            135x8x2 sets
                            185x8x4 sets
                            WITH
                            HYPERS

                            15xx6 sets

                            BICEPS
                            Preacher Curls
                            50x12x6 sets

                            If your not ripping a tendon your not working the muscle to its fullest capacity!

                            I just kinda feel if the weight wasn't so heavy, I could lift it:

                            Living for the INSULIN SPIKE!

                            Comment


                            • 4-22-2019
                              Still feeling like crap big time sinus infection now!
                              Been Bow Flexing for hour last 3 nights thu, ....had no endurence tonight t

                              SHOULDERS
                              Superset
                              Side Dumbbell Raises

                              30'sx12x2 sets
                              40'sx10x2 sets
                              40'sx8x2 sets
                              WITH
                              SMITH Upright Rows

                              135x10x2 sets
                              185x8
                              185x6
                              135x8x2 sets

                              Smith Shoulder Presses
                              135x10x2 sets
                              185x8x2 sets
                              225x6x2 sets
                              225x5

                              Superset
                              Front Band Raises

                              10x5 sets
                              WITH
                              Seated Smith Shoulder Press

                              135x10x5 sets

                              CHEST
                              Flat Bench Med Grip
                              135x10
                              185x8
                              225x8x6 sets

                              Flat Dumbbell Presses
                              60'sx12x4 sets

                              Done


                              If your not ripping a tendon your not working the muscle to its fullest capacity!

                              I just kinda feel if the weight wasn't so heavy, I could lift it:

                              Living for the INSULIN SPIKE!

                              Comment


                              • Awesome high volume workout!
                                The promotion of the training methods used by drug-assisted and genetically giften men wreaks havoc, despite these men being presented as demigods in the bodybuilding world. Sure they have inspired millions, but at the same time they have misled millions; and their "intruction" has robbed millions of people of the best training years of their lives.
                                -Stuart McRobert

                                Comment

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