did a quick arms workout
Single Arm Pushdowns/Reverse Cable Curls
5k x 15/12.5k x 15
7.5k x 12/15k x 12
10k x 10/17.5k x 12
feel like I get way better ROM doing the pushdowns one handed. Should've probably been lifting heavier on the reverse curls
Single Arm Reverse Pushdowns/Single Arm Cable Curls
5k x 15/7.5k x 8
5k + extra weight thing x 15/10k x 8
7.5k x 12/7.5k x 8
Overhead Cable Extensions/Hammer Curls
28k x 12/12.5k x 8
31.5k x 12/15k x 8
28k x 12/12.5k x 8
Done. Been ages since I've done a workout purely for arms. Felt good. My gym attendance this week's been good, and I'm planning training legs again on Sunday.
New Bob, New Log
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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
legs
Front Squat
20k x 12
30k x 12
40k x 12
30k x 12
20k x 12
It's insane how hard my core is working when I do these. Never felt anything like it. It's like every muscle on the inside of my torso is working harder than it's ever worked. My legs get absolutely no training stimulus from these at all.
Front Squat Holds
60k x 30s
80k x 30s
60k x 30s
might not have been exactly 30s but I estimated it as best I could. Decided to add these as a way of strengthening up my weak point.
Leg Extension/Curl
45k x 20/50k x 10
55k x 20/60k x 10
45k x 20/70k x 10
Just trying to actually work my legs, even if it's only a little.
Done. Even calling this a "leg" workout seems incorrect. It's very much a core workout, but it's a means to an end. I need core strength way more than I need thigh mass just now, and I figure that once my core is up to snuff and I can get front squatting again with regularity then my legs will get bigger than they've ever been.
Front Squat
20k x 12
30k x 12
40k x 12
30k x 12
20k x 12
It's insane how hard my core is working when I do these. Never felt anything like it. It's like every muscle on the inside of my torso is working harder than it's ever worked. My legs get absolutely no training stimulus from these at all.
Front Squat Holds
60k x 30s
80k x 30s
60k x 30s
might not have been exactly 30s but I estimated it as best I could. Decided to add these as a way of strengthening up my weak point.
Leg Extension/Curl
45k x 20/50k x 10
55k x 20/60k x 10
45k x 20/70k x 10
Just trying to actually work my legs, even if it's only a little.
Done. Even calling this a "leg" workout seems incorrect. It's very much a core workout, but it's a means to an end. I need core strength way more than I need thigh mass just now, and I figure that once my core is up to snuff and I can get front squatting again with regularity then my legs will get bigger than they've ever been.
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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
chest
decline bench
60k x 10
80k x 5
100k x 3
120k x 3
100k x 12
80k x 15
60k x 20
Well my plans was to do like 5 triples at 120, but for some reason I barely managed one! Not happy about that. I think it was a combination of a wobbly bench and rubbish spotter that threw me off my game. I just lowered the weight and banged out a million reps instead.
Incline Smith Press
60k x 15
70k x 12
80k x 10
60k x 20
Pec Dec mTor reps
55k x 3
45k x 3
35k x 3
25k x 3
Saw these on T-Nation. It's like a mega slow rep where you squeeze the top of the movement of 5 second. Each rep takes like 20-30s. Apparently it activates mTor better than regular reps. I don't know if that's true, but it certainly got my chest burning like hell.
Incline Cable Flyes
20k x 15
25k x 15
30k x 15
Decline Cable Press
35k x 12
30k x 15
25k x 15
Done. Not sure what to make of this workout. Can't understand why I sucked so hard at the 120k on decline. I seem to be getting weaker every time I try it. Maybe I'll just do high reps for a while. I seem to grow better from those anyway...
decline bench
60k x 10
80k x 5
100k x 3
120k x 3
100k x 12
80k x 15
60k x 20
Well my plans was to do like 5 triples at 120, but for some reason I barely managed one! Not happy about that. I think it was a combination of a wobbly bench and rubbish spotter that threw me off my game. I just lowered the weight and banged out a million reps instead.
Incline Smith Press
60k x 15
70k x 12
80k x 10
60k x 20
Pec Dec mTor reps
55k x 3
45k x 3
35k x 3
25k x 3
Saw these on T-Nation. It's like a mega slow rep where you squeeze the top of the movement of 5 second. Each rep takes like 20-30s. Apparently it activates mTor better than regular reps. I don't know if that's true, but it certainly got my chest burning like hell.
Incline Cable Flyes
20k x 15
25k x 15
30k x 15
Decline Cable Press
35k x 12
30k x 15
25k x 15
Done. Not sure what to make of this workout. Can't understand why I sucked so hard at the 120k on decline. I seem to be getting weaker every time I try it. Maybe I'll just do high reps for a while. I seem to grow better from those anyway...
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- Deific Wizard of Sagacity
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- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
Back
Weighted NG Chins
BW x 5
+10k x 3
+20k x 3
+30k x 3
PRsville on these
SAP
28k x 12
31.5k x 10
34.5k x 8
Chest Supported Row (plate, low handles)
40k x 12
60k x 10
80k x 8
60k x 12
Face Pulls
17.5k x 15
21k x 12
24.5k x 10
Cable Reverse Curls
17.5k x 10
21k x 10
17.5k x 10
Reverse Pec Dec
55k x 12
65k x 12
55k x 12
Hammer Curls
12.5k x 8
15k x 8
12.5k x 8
Done. Alright workout today.
Weighted NG Chins
BW x 5
+10k x 3
+20k x 3
+30k x 3
PRsville on these
SAP
28k x 12
31.5k x 10
34.5k x 8
Chest Supported Row (plate, low handles)
40k x 12
60k x 10
80k x 8
60k x 12
Face Pulls
17.5k x 15
21k x 12
24.5k x 10
Cable Reverse Curls
17.5k x 10
21k x 10
17.5k x 10
Reverse Pec Dec
55k x 12
65k x 12
55k x 12
Hammer Curls
12.5k x 8
15k x 8
12.5k x 8
Done. Alright workout today.
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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
Shoulders
Reverse Pec Dec
45k x 8
55k x 8
65k x 8
75k x 8
85k x 8
Rear Delt Fly
8k x 30
10k x 20
12.5k x 15
Laterals
6k x 20
8k x 15
6k x 20
Military Press
20k x 12
30k x 12
40k x 12
50k x 10
did this standing for a change. Feels weird. Think I'll keep doing it
One Arm Overhead Press on Chest Machine Thing I Can't Decide On A Name For
5k x 15
7.5k x 15
5k x 15
One Arm Pushdowns
5k x 15
7.5k x 12
5k x 15
Overhead Cable Extensions
24.5k x 15
28k x 15
24.5k x 15
Done. Not a bad workout really
Reverse Pec Dec
45k x 8
55k x 8
65k x 8
75k x 8
85k x 8
Rear Delt Fly
8k x 30
10k x 20
12.5k x 15
Laterals
6k x 20
8k x 15
6k x 20
Military Press
20k x 12
30k x 12
40k x 12
50k x 10
did this standing for a change. Feels weird. Think I'll keep doing it
One Arm Overhead Press on Chest Machine Thing I Can't Decide On A Name For
5k x 15
7.5k x 15
5k x 15
One Arm Pushdowns
5k x 15
7.5k x 12
5k x 15
Overhead Cable Extensions
24.5k x 15
28k x 15
24.5k x 15
Done. Not a bad workout really