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PointerRyan
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« Reply #90 on: January 30, 2012, 08:35:28 am » |
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SAT Upper body: chin ups 3xbwx7-7-6 1`x5 chest press 3x40gx7-7-6 rested 2min 1x38.5x6 shoudler matrix x 3 Rear delt 31kgx10-10-9 lateral 17.5lbsx8-8-8 front 17.5lbsx9-8-9 Injury/aches: whoel legs pretty sore FATIGUE: MID yawned REVIEW: lower weightt n do mmore explosive |
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PointerRyan
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« Reply #91 on: January 31, 2012, 08:26:20 am » |
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MON LOWER BODY squats bar= 45lbs=20kg? 3xbarx8 1x30kgx6 1x55kgx3 3x70kgx5-6-6 1x67.5x7 Bss 4x52.5kgx5.5-5.5-6-7 superset 45deg back extension 3x8-8-9x55kg side bendx 60lbs dbkgx15-15-17 calf raises 3x15-15-17 17.5lbs dbs core work lying leg hip raises 4x13-12-13-11x17.5lbs crunches 2x13-13-x18.75kg 1x15x17.5 REVIEW: much better. just dont forget to push that back against the ceiling, drive through heels, and most important tense abs for bss, back straight tense core. INJURY/ACHES: FATIGUEL: MID?yawned some |
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PointerRyan
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« Reply #92 on: February 01, 2012, 01:39:46 am » |
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tues upper 4x7-7-6-5 chin ups 4x15 elevated legs push up |
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PointerRyan
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« Reply #93 on: February 03, 2012, 06:38:42 pm » |
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FRIDAY LOWER BODY squats bar= 45lbs=20kg? 3xbarx8 1x30kgx6 1x55kgx3 5x72.5kgx5-5-5-4-5.5 1x67.5x7 Bss 4x55kgx6-6-6-6 superset 45deg back extension 3x9-8-9x55kg side bendx 65lbs dbkgx15-15-17 calf raises 3x15-15-17 20bs dbs core work lying leg hip raises 4x14-14-14-11x17.5lbs crunches 1x13x18.75kg 3x15-15-15-x17.5 REVIEW: back straight, dont force the last rep. fi i wanna do make sure i concentrate and have enough breathe to go up, and push as hard as i can. play aruound with my squat stance next workout and cut down by half. bss ftw not muc back pain INJURY/ACHES: FATIGUEL: MID?yawned some |
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PointerRyan
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« Reply #94 on: February 03, 2012, 11:36:59 pm » |
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SAT Upper body: chin ups 3xbwx7-7-6 1`x6 chest press 3x42.5gx6-6-6 rested 2min 2x40x5 shoudler matrix x 3 Rear delt 31kgx9-10-8+ 3reps with 28.5kg lateral 17.5lbsx7-8-8 front 17.5lbsx8-8-9 Injury/aches: whoel legs pretty sore FATIGUE: MID yawned REVIEW: no lactic acid or burnout bro. |
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PointerRyan
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« Reply #95 on: February 06, 2012, 04:54:33 am » |
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MON LOWER BODY squats bar= 45lbs=20kg? 3xbarx8 1x30kgx6 1x55kgx3 4x72.5kgx3-3-3-4 Bss 4x55kgx4-4-4-5 superset 45deg back extension 3x7-6-7x55kg side bendx 65lbs dbkgx12-14-15 17.5bs dbs core work lying leg hip raises 3x14-11-9x17.5lbs crunches 3x15-15-12-x15 REVIEW: butt winked a little at bottom brought a friend. next tie, toes point out a tiny bit more and take a wider stance. and make sure i go parallel. tense those abs ad push through heel and up against ceiling. bss good, dont matter if cant go down all the way. back felt some tailbone on first 2 sets. next workout use same weight, quality reps and try to do the 9-8-9. most important thing in workout, have a stiffer core that back can be straight if i feel fine on friday, and my school gets knock out on thursday, try to at least make a small progress in workout especially the main lifts. be explosive. if not maintain. INJURY/ACHES: quadriceps quite sore due to max effort suicdes in training the previous day. some soreness in my obliques and hip bone, should be gluteus medius FATIGUEL: MID?yawned |
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PointerRyan
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« Reply #96 on: February 11, 2012, 09:17:01 am » |
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SAT Upper body: chin ups 3xbwx6-6-7 1`x4, followed by 5kg assistedx2 chest press close 3x47.5gx6-5-5 rested 2min 1x42.5x7 shoudler matrix x 3 Rear delt 31kgx9-9-10 lateral 17.5lbsx7-7-8 front 17.5lbsx8-8-9 oh also did a set of warm up for squats, barx6 erps, followed by 60kg total for 5reps Injury/aches: not bad FATIGUE: MID yawned REVIEW: no lactic acid or burnout bro. |
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PointerRyan
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« Reply #97 on: February 14, 2012, 01:32:21 am » |
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MON LOWER BODY squats bar= 45lbs=20kg? 3xbarx8 1x30kgx6 1x55kgx3 4x70kgx5-6-6-7 Bss 3x57.5kgx5-5-5 1x55x6 superset 45deg back extension 3x7-7-7x55kg side bendx 65lbs dbkgx17 17.5bs dbs core work lying leg hip raises 3x14-15-15x17.5lbs crunches 3x17-18-18-x2 17.5lbs REVIEW: back straigh is one thign, focus on hip drive. use same weight and try to hit more reps, or either maintain reps but move weight up bss use same weight change to some stiff legged deadlift, rest progress as usual. side bend increase weight. crunches use machine INJURY/ACHES: some glutes and left quadriceps sensitive to quad stretch. felt mild tear FATIGUEL: MID?yawned |
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PointerRyan
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« Reply #98 on: February 16, 2012, 01:51:02 am » |
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Upper body: chin ups 3xbwx7-7-7 1`x4, chest press close 3x47.5gx8-6-5 rested 2min 1x45x5 shoudler matrix x 3 Rear delt 333kgx8-9-9 lateral 17.5lbsx8-8-8 front 17.5lbsx9-9-9 Injury/aches: not bad FATIGUE: MID yawned REVIEW: no lactic acid or burnout bro. |
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PointerRyan
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« Reply #99 on: February 17, 2012, 07:33:24 am » |
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FRI LOWER BODY squats bar= 45lbs=20kg? 3xbarx8 1x30kgx6 1x55kgx3 4x72.5kgx5-6-5-7 Bss 4x57.5kgx6-6-6-6.5 superset rom deadlift 3x8x50kg side bendx 70lbs dbkgx16 core work lying leg hip raises 2x14-14-11(followed by17.5x3)x20lbs crunches 3x14-14-15-x35kg REVIEW: focus on sexy posing the butt, and breathe into belly, or at least tense abs. use 55kg for r.dead. for squats use 70kg and target 26total reps, so preferably 6-6-7-7 and try parallel really bss use same weigh t, go down lower and maintain reps, better, progress reps INJURY/ACHES: some glutes and left quadriceps sensitive to quad stretch. felt mild tear FATIGUEL: MID?yawned |
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PointerRyan
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« Reply #100 on: February 18, 2012, 06:41:16 am » |
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SAT Upper body: chin ups 3xbwx8-8-6 1`x5 chest press close 2x50kgx7-6 1x47.5x5 rested 2min 1x45x4,followed by 47.5x2 shoudler matrix x 3 Rear delt 33kgx9-10-10 lateral mach 15kgx7-8-8 Shoulder Press 2 22.5lbsx9-8-8 Injury/aches: whole legs, back sore FATIGUE: MID yawned REVIEW: no lactic acid or burnout bro. |
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PointerRyan
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« Reply #101 on: February 21, 2012, 01:13:55 am » |
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MON FRI LOWER BODY squats bar= 45lbs=20kg? 3xbarx8 1x30kgx6 1x55kgx3 4x70kgx6-6-7-7 rested 12seconds did another 2 after last set Bss 4x57.5kgx6-6-6-6 superset rom deadlift 3x8-7-9x55kg side bendx 70lbs dbkgRx14-13-14 Lx13-12-13 core work lying leg hip raises 3x14-14-10x20lbs 1x10x17.5lbs crunches 3x14-14-15-x37.5kg REVIEW: might have progressedi n squats, but form still sucks. tried more explosivekly which was good, but continue pushing that hips up toward the ceiling , hard. bss sucked,try to go downl oawer. doubt i progressed much in the range. and make sure back straight UP< not straight but in a squatting like style. rest allp rogress as usual INJURY/ACHES: still some soreness form friday's workout FATIGUEL: MID?yawned |
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PointerRyan
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« Reply #102 on: February 21, 2012, 07:59:05 am » |
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TUES Upper body: chin ups 4xbwx8-8-6-6 chest press close 3x50kgx6-6-5 rested 2min 1x45x6-5 shoudler matrix x 3 Rear delt 35.5kgx8-8-9 lateral mach 15kgx9-9 17.5x7.5 Shoulder Press 2x25x6-6 2 22.5lbsx7-7 Injury/aches: whole legs FATIGUE: MID yawned REVIEW: no lactic acid or burnout bro. |
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PointerRyan
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« Reply #103 on: February 24, 2012, 09:19:58 am » |
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FRI LOWER BODY squats bar= 45lbs=20kg? 3xbarx8 1x30kgx6 1x55kgx3 1x70 5x75kgx5 rested 12seconds did another 1 after last set Bss 4x57.5kgx6-6-6-6 superset rom deadlift 2x7-7x65lbs dbs 1x10x55kg side bendx 70lbs dbkgRx15 core work lying leg hip raises 3x14-13-13x20lbs 1x10x20lbs crunches 3x15-x37.5kg calf raise 3x22.5x16 REVIEW: last rep always sucks as i 'm almost out of breathe. tahts when i gotta push my hardest. next workout decrease squat weigh t to 72.5 and try to hit 6-6-7-7 or 6-6-6-8 as long as 26reps bss use 60kg maintain 6 reps at most a rep short. back use try hit 8x3 side bend use 75 INJURY/ACHES: still some soreness form friday's workout FATIGUEL: MID?yawned |
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PointerRyan
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« Reply #104 on: February 25, 2012, 06:49:39 am » |
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SAT Upper body: chin ups 3xbwx8-8-6 rested 10seconds did 1, the afew seconds then another 2 cluster set was it called? chest press close 3x50kgx6-6-6 rested 2min 1x45x7 shoudler matrix x 3 Rear delt 38kgx7-7-8 lateral mach 17.5x9 20x7-8 Shoulder Press 1x 22.5lbsx9 2x25x7 Injury/aches: whole legs FATIGUE: MID yawned REVIEW: no lactic acid or burnout bro. chest same weights mroe reps/ shoulder rear same weight more reps. lightet for last set if not enough reps. and make sure go all the way lateral imrpvoe reps 20lbs. shoulder use 25.try 24total chin ups try add weight,maybe use lat pulldown |
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