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6'2, 241

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  • Monday 2/18
    Delts

    Rear delt raise ss w/ band pull aparts - 4 x 20, 10 w/ 25 and black band
    Smith overhead press- 150 x 12, 190 x 9, 220 x 6
    Side lateral raise w/ 3 sec decline- 4 x 10 w/ 30
    Machine delt press ss w/ 5 spider crawls- 90 x 25 middle of rep range reps
    3 sets

    Comment


    • Tuesday 2/19
      Back


      Deadstop row- 4 x 10 w/ 110,140,140,160
      Stretchers 4 x 10 110
      DB pullovers-4 x 10 100x10,10, 110 x 10,10
      Rest pause row using hex bar- 4 x 6 185
      Close grip machine pulldown- 3 x 10
      230+black band x 10, 250+ bb x 10
      290+bb x 10
      DB shrug- 1 x 21 w/ 80 lbs and 3 sec hold

      Comment


      • Thursday 2/21
        Chest

        Incline DB press- 3 x 8 w/ 120
        Incline smith press- 240 x 6, 250 x 6, 260 x 6
        Reverse banded bench press- 275,295,315,335 x 5
        Wide legs raised push-ups- 1 x 37, 1 x 20

        Comment


        • Rope pushdowns – 4 x 10 w stack plus red bands

          Standing alternate dumbell curls palms up and 3 sec decline.- 4 x 10 45-50 lbs

          Kettlebell Lying extensions – 4 sets of 8 w/ 20 kg.

          Straight bar curls - 4 sets of 8 reps with 3 second negative w/ 95 lbs

          Close grip push-ups feet elevated- 4 x 31,26,21,21

          Cross Body Hammer curls - 4 sets of 8 45,50,55,60

          Comment


          • Saturday 2/23
            Legs

            Lying ham- 190, 210,220 x 12, 230 x 8,180 x 8,120 x 8+14 partials
            Inner thigh- all slow- 150 x 12, 160,165,165 x 12
            Squats w/ 3 sec neg. - 135,225,315x 8
            405 x 6,6,6
            Double black banded leg press-200,400,600,800 x 10 then 20 lunge step each leg = murder
            DB sldl- 60,60,70 x 10
            Leg ext- 170,190,210,210 x 10

            Comment


            • Originally posted by berryswole22 View Post
              Saturday 2/23
              Legs

              Lying ham- 190, 210,220 x 12, 230 x 8,180 x 8,120 x 8+14 partials
              Inner thigh- all slow- 150 x 12, 160,165,165 x 12
              Squats w/ 3 sec neg. - 135,225,315x 8
              405 x 6,6,6
              Double black banded leg press-200,400,600,800 x 10 then 20 lunge step each leg = murder
              DB sldl- 60,60,70 x 10
              Leg ext- 170,190,210,210 x 10
              damn big ass legs, any reason you dont do the big compound squats first and go balls out on that?

              Comment


              • Originally posted by drcrappants View Post
                damn big ass legs, any reason you dont do the big compound squats first and go balls out on that?
                Thanks for the comment.
                Yes, a few reasons:
                I'm trying to improve my inner thigh area and after emailing John meadows of mountain dog training, that exercise order was what he recommended. Secondly, after being a DC'er for the last couple of years, and being on the 3-way split, I was used to training in that order anyway: calves, ham, inner thigh, quad.
                I hadn't seen any inner thigh work on the mountain dog express site so I had neglected it lately.

                At this point of my lifting career, I rather look forward to doing the hard heavy stuff later in training because it a) makes everything before it seem like a warmup, b) makes sure your body is adequately warmed up.

                Comment


                • Monday 2/25
                  Delts

                  Rear delt machine- 150,170,180,180 x 20
                  Heavy partial side laterals- 55 x 25, 3x 60 x 20
                  Wide smith machine presses- 150, 170,170 x 10, 170 x 9
                  6 way raises- 2 x 10. W/ 10 lb

                  Comment


                  • Tuesday 2/26
                    Back

                    1 arm barbell rows- 4 x 8 w/ 65+ red band
                    Meadow rows- 4 x 8 w/ 75+red band
                    Chest supported shrug+row- 4 x 8 w/ 225
                    Partial pulldowns- 4 x 10 w/ 290, 315,315,315

                    Comment


                    • Originally posted by berryswole22 View Post
                      Thanks for the comment.
                      Yes, a few reasons:
                      I'm trying to improve my inner thigh area and after emailing John meadows of mountain dog training, that exercise order was what he recommended. Secondly, after being a DC'er for the last couple of years, and being on the 3-way split, I was used to training in that order anyway: calves, ham, inner thigh, quad.
                      I hadn't seen any inner thigh work on the mountain dog express site so I had neglected it lately.

                      At this point of my lifting career, I rather look forward to doing the hard heavy stuff later in training because it a) makes everything before it seem like a warmup, b) makes sure your body is adequately warmed up.
                      be sure to utilize the vagina machine that all commercial gyms have. it tightens things i hear.

                      Comment


                      • Thursday 2/28
                        Chest
                        Incline DB press- 100 x 8,120 x 8, 140 x 8
                        Incline reverse band press- 280 x 5,5, 5, 300 x 3, 320 x 3
                        Twisting press- 40,50,65,75 x 10
                        Hammer Incline drop set- 3p+35 x 8, 3p x 5, 2p x 5, 1p x 9

                        Comment


                        • Friday 3/1
                          Arms

                          SS1 4 rounds
                          Single arm cybex preacher curl- 70 x 10
                          Dip machine- 290 x 12

                          SS2 5 rounds
                          Hammer Curl- 50,55,55,55 x 10+ 4 1/2's
                          Seated overhead rope ext- 140 x 12

                          Finishers
                          EZ bar curls- 40 reps- start w/ 6 reps, rest 10 sec repeat until you get 40
                          95 x 6,6,5,5,4,4,3,3,2,2
                          Bent over rope ext- 150+black bands x 12 + 150 x 11 + 100 x 16

                          = pumped and obliterated

                          Comment


                          • Saturday 3/2
                            Legs

                            Seated ham- 3 x 10, then 8, 8, 8 + 16 quarter reps
                            Double banded leg press- 300, 570, 750 x 10, 930 x 8+750 x 8+450 x 20
                            Ghr's- 4 x 8
                            Hack squat- 4p x 8, 5p x 6,6,6
                            Squats- 225 x 8, 335 x 8, 405 x 6 all with 3 sec. Decent

                            Comment


                            • Monday 3/4
                              Delts

                              Rear delt machine and band pull superset- 3 x 20 + 10 w/ 150
                              Heavy partial side raises- 4 x 20- 55,60,60,60
                              Ultra wide front press- 135 x 10, 135 x 10, 135 x 10, 155 x 10
                              Rear delt swings on incline bench- 40 x 30 + 20 x 20 + 10 x 10w/ 2 sec eccentric
                              = pumped!!

                              Comment


                              • Originally posted by berryswole22 View Post
                                Monday 3/4
                                Delts

                                Rear delt machine and band pull superset- 3 x 20 + 10 w/ 150
                                Heavy partial side raises- 4 x 20- 55,60,60,60
                                Ultra wide front press- 135 x 10, 135 x 10, 135 x 10, 155 x 10
                                Rear delt swings on incline bench- 40 x 30 + 20 x 20 + 10 x 10w/ 2 sec eccentric
                                = pumped!!
                                I was always under the impression that full range of motion should be a staple but man, those partial laterals are awesome!

                                I saw Dusty do them as well as Jason Huh (no surprise) so I tried them out...side delts were FRIED. Might be because it's a new movement but I think it really gets deep in the muscle with very little trap involvement and just puts the stress there.

                                How you like those?
                                Max Muscle
                                5020 Katella Ave.
                                Los Alamitos, CA 90720
                                www.MaxMuscleLosAlamitos.com

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