Body by Donuts

[Go Away]

The discipline that's about to be exhibited in here will be inspiring.

Hell of a back workout recently too

 

[jhotsauce7]

Thanks guys

50, bar is about 2 inches below the knees for these rack pulls from the starting point

feeling ng good recovery wise, not sore from yesterday's workout even tho I got little sleep last night

 

[Turbolag]

Nice back session J!

How do you like rack pulls?

 

[jhotsauce7]

Love rack pulls.. Going to make my deadlift through the roof. I'm stuck at 500 max raw dl now(just

eres my fatness after today's chest n shoulders
chest:

incline db
75x8 warm up
85x8 warm up
95x8
100x8
105x8 with 2 forced reps

incline barbell(not fully locking out nor touching chest.. Coming down 2" shy of chest)
135 warm up x 6
185x 6
185x6
205x6 ( failure on last rep)

flat Db press - 2 sets of ten, followed by a triple drop set with 30 sec static forced hold at the end, training partner pushing on the Dumbbells

75x10
75x10
75x8,55x8,40x8 30 sec hold with pressure

shoulders
reverse pec deck with 45 sec rests, 1 sec pause at eccentric peak
70x20
70x20
70x20<<turned into a rest pause set

side lat raises between 10-2, sets of 8 with 6 partials after full reps
25x8, 6ptls
25x8, 6 ptls
20x8, 6 ptls

oh hammer machine press (flex delts hard at top, slow concentric movement returning to neutral )
185x8
185x8
185x8

struggled to get my arms in my jacked after this one guys .. I really did

 

[hawkeye]

Love rack pulls.. Going to make my deadlift through the roof. I'm stuck at 500 max raw dl now(just belt)

heres my fatness after today's chest m shoulders

chest:

incline db
75x8 warm up
85x8 warm up
95x8
100x8
105x8 with 2 forced reps

incline barbell(not fully locking out nor touching chest.. Coming down 2" shy of chest)
135 warm up x 6
185x 6
185x6
205x6 ( failure on last rep)

flat Db press - 2 sets of ten, followed by a triple drop set with 30 sec static forced hold at the end, training partner pushing on the Dumbbells

75x10
75x10
75x8,55x8,40x8 30 sec hold with pressure

shoulders
reverse pec deck with 45 sec rests, 1 sec pause at eccentric peak
70x20
70x20
70x20<<turned into a rest pause set

side lat raises between 10-2, sets of 8 with 6 partials after full reps
25x8, 6ptls
25x8, 6 ptls
20x8, 6 ptls

oh hammer machine press (flex delts hard at top, slow concentric movement returning to neutral )
185x8
185x8
185x8

struggled to get my arms in my jacked after this one guys .. I really did

Making some serious progress, J!! Great workout. I need to work my rear delts in more. I seem to always forget them.

 

[jhotsauce7]

Love rack pulls.. Going to make my deadlift through the roof. I'm stuck at 500 max raw dl now(just

eres my fatness after today's chest n shoulders
chest:

incline db
75x8 warm up
85x8 warm up
95x8
100x8
105x8 with 2 forced reps

incline barbell(not fully locking out nor touching chest.. Coming down 2" shy of chest)
135 warm up x 6
185x 6
185x6
205x6 ( failure on last rep)

flat Db press - 2 sets of ten, followed by a triple drop set with 30 sec static forced hold at the end, training partner pushing on the Dumbbells

75x10
75x10
75x8,55x8,40x8 30 sec hold with pressure

shoulders
reverse pec deck with 45 sec rests, 1 sec pause at eccentric peak
70x20
70x20
70x20<<turned into a rest pause set

side lat raises between 10-2, sets of 8 with 6 partials after full reps
25x8, 6ptls
25x8, 6 ptls
20x8, 6 ptls

oh hammer machine press (flex delts hard at top, slow concentric movement returning to neutral )
185x8
185x8
185x8

struggled to get my arms in my jacked after this one guys .. I really did

Thanks brother it means a lot .. Trying to remain focused and hopefully break some prs from last summer

365 bench, 500 dead and squat @ 173lb

Also hope my Jamaica trip in 6 weeks doesn't derail my dieting completely

going to be at an all inclusive resort for a few days for a wedding

 

[PillarofBalance]

Throw some deficit deads in there to boost up your max deadlift. Sets of 5 at about 380 and sets of 3 at 440. Just stand on a plate. Only need about 2 inches or less of deficit.

 

[jhotsauce7]

Throw some deficit deads in there to boost up your max deadlift. Sets of 5 at about 380 and sets of 3 at 440. Just stand on a plate. Only need about 2 inches or less of deficit.

I was doing those every other week for the few months I was off.. Lost a lot of strength in my top end but those helped me a lot keeping solid mechanics and such
Last time I attempted 465 I failed, so going to ease back up slowly ... Maybe I will do the deficits with some heavy singles and triples and do this every other week alternating with rack pulls and banded hypers

 

[jhotsauce7]

I moved up legs to Wednesday (today)

doctor upped my trt dose today to 100mg e6d
pinned this, 100mg TNE and 200mg NPP

Did one less set of leg press so I could smash straight leg deads a little heavier today.
i feel COMPLETELY SHOT now, almost like low blood sugar !!!
Started taking ECA Today except I forgot the caffeine so just e and a till i go back to the store tomorrow

1 primatene and 1 baby aspirin 3x Ed



hamstring curls
3 warm ups
100x12
100x12
100x12
115x12,70x8,55x15

leg press 3 second decline
2 plates x 8 warm up
3 x 8 warm up
4x 8
5x 8
6x 8
7 x8 5x10 3x20 drop set

quad extensions
80 x 20 full reps + 10 partial reps
80 x 20 full reps + 10 partial reps

high bar squats for speed
135 x 6 feeder set
215 x 6
315 x 6
365 x 6 started slowing down so finished w/ this weigh

str8 leg deads
135x8
185x8
275x8
275x8

 

[hawkeye]

I moved up legs to Wednesday (today)

doctor upped my trt dose today to 100mg e6d
pinned this, 100mg TNE and 200mg NPP

Did one less set of leg press so I could smash straight leg deads a little heavier today.
i feel COMPLETELY SHOT now, almost like low blood sugar !!!
Started taking ECA Today except I forgot the caffeine so just e and a till i go back to the store tomorrow

1 primatene and 1 baby aspirin 3x Ed



hamstring curls
3 warm ups
100x12
100x12
100x12
115x12,70x8,55x15

leg press 3 second decline
2 plates x 8 warm up
3 x 8 warm up
4x 8
5x 8
6x 8
7 x8 5x10 3x20 drop set

quad extensions
80 x 20 full reps + 10 partial reps
80 x 20 full reps + 10 partial reps

high bar squats for speed
135 x 6 feeder set
215 x 6
315 x 6
365 x 6 started slowing down so finished w/ this weigh

str8 leg deads
135x8
185x8
275x8
275x8

ECA has always intrigued me. Never have messed with it. Always just drank coffee or a preworkout. You have me curious. Looks like your doing well!

 

[Turbolag]

Your rear delts are huge!

You could try doing deficit dead lifts after your main dead lift work. Use the set and rep scheme POB listed. This way, it would be more like an accessory.

Just a thought.

Either way, your shoulders are huge.

 

[jhotsauce7]

Gonna do that next week for sure a few triples and doubles and then 5/5/3/3 deficits.

todays arm workout was beyond intense .. Pretty light weights all around here so I won't bother posting the numbers used .. And I'm spent ... Here's the workout .. It's a real GRINDER

Triceps & Biceps




Here is a typical arm blast I love. Enjoy!


TRICEPS – 16 sets


Rope pushdown - 3 sets of 12 to warm up


Superset 1


Single arm pushdowns – Sets of 12 with a hard flex at the bottom. Use an overhand grip. Let your arm forearm come up high for a good stretch, then ram it down and flex tris. You should feel a hard contraction in outer/long head. Switch your starting arm each set. Immediately to


Dip Machine – Try to work up to a very heavy weight. Rep scheme is 12, 10, 8, and 6. On the last set of 6, I want these to be a set of negatives only. Load the machine up and lower the weight slowly (lower as in the eccentric part of the movement). Have your partner help you push weight down and repeat on this set. Here is video is the last set – where you focus on the eccentric phase of the lift.


Do 4 rounds of the above. 8 total work sets via 4 supersets.


Superset 2


Pronated kickbacks - Sets of 8 reps. I want you to use a heavy weight and most importantly I want you to keep your palms facing UP THROUGHOUT the movement. In other words, your thumbs stay at your sides, and pinkie is away from body. Tilt your body down a bit more than usual and really drive the weight up high. Watch the video so you can see how my hands are placed, that is the key.


Immediately to
Incline EZ bar extensions/skullcrushers - Sets of 10. This stretch should be feel superb after all the flexing up to this point.


Do 4 rounds of the above. 8 total work sets via 4 supersets.






BICEPS – 16 sets


Do 2 sets of dumbell curls to warm up biceps.


Superset 3


Seated dumbell curls - Keep palms up the entire time. No supinating. Lower with a 3 second descent. Sets of 8 reps. Then after you do your 8 reps, continue the set by doing 8 more hammer curls. You don’t need a 3 second descent on these. Just use that on the seated dumbell curls. You can do the dumbell curls standing too if you like.


Immediately to Machine preacher curls - Use both arms at once. Flex hard at top for 8 reps.


After the end of the set – FIIIIRE!


Do 4 rounds of the above. 8 total work sets via 4 supersets.
I just stand right beside the machine curl with my dumbells and do those, then drop them and sit down on this machine and keep going.


Superset 4


EZ bar curls – Sets of 8 reps with a 3 second descent.


Immediately to


Reverse EZ bar curls – Sets of 15 reps. No slow descent, but flex arm for 1 second in contracted position.


Do 4 rounds of the above. 8 total work sets via 4 supersets.