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My workout details

L

Lifter74

Senior Member
Mar 11, 2022
205
110
BP 185x15, 260x10, 315x6 (4 sets).
Incline bench 285 x 6 ( 4sets).
Dip machine maxed out 4 sets of 12 reps.
Cable crossover 4 sets of 12.

Military press 185 4x10
Smith machine single arm 65lb 4x8
Lat raise machine 150lb 4x12.
Front raise 25lb 4x8.

Pull ups 3 sets each alternating grips.
Lawnmower pulls 3x10.
Pullover 3x10. (Hammer machine broken).
Rows 3 sets narrow grip. 3 sets wide grip.

Curls 12 sets various styles.
Tricep 12 sets various styles.

I hate legs .
3 sets squats
3 hamstring curls.
3 quad extension
 
L

Lifter74

Senior Member
Mar 11, 2022
205
110
BP 185x15, 260x10, 315x6 (4 sets).
Incline bench 285 x 6 ( 4sets).
Dip machine maxed out 4 sets of 12 reps.
Cable crossover 4 sets of 12.

Military press 185 4x10
Smith machine single arm 65lb 4x8
Lat raise machine 150lb 4x12.
Front raise 25lb 4x8.

Pull ups 3 sets each alternating grips.
Lawnmower pulls 3x10.
Pullover 3x10. (Hammer machine broken).
Rows 3 sets narrow grip. 3 sets wide grip.

Curls 12 sets various styles.
Tricep 12 sets various styles.

I hate legs .
3 sets squats
3 hamstring curls.
3 quad extension
Diet 3200 cal.
300 protein.
400 carbs.
40 fats at most try to stay at 30
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
723
702
That is a lot of work for one day.
 
two_slug

two_slug

VIP Member
Mar 7, 2012
557
387
BP 185x15, 260x10, 315x6 (4 sets).
Incline bench 285 x 6 ( 4sets).
Dip machine maxed out 4 sets of 12 reps.
Cable crossover 4 sets of 12.

Military press 185 4x10
Smith machine single arm 65lb 4x8
Lat raise machine 150lb 4x12.
Front raise 25lb 4x8.

Pull ups 3 sets each alternating grips.
Lawnmower pulls 3x10.
Pullover 3x10. (Hammer machine broken).
Rows 3 sets narrow grip. 3 sets wide grip.

Curls 12 sets various styles.
Tricep 12 sets various styles.

I hate legs .
3 sets squats
3 hamstring curls.
3 quad extension
It's nice seeing someone doing a full body workout for a change. Are you hitting it two or three times ew?
 
L

Lifter74

Senior Member
Mar 11, 2022
205
110
It's nice seeing someone doing a full body workout for a change. Are you hitting it two or three times ew?
I do chest, shoulders, back, arms twice. Legs once. I break this up into 5 days. Each session about 1hr 15 min. That's plenty for me. I ain't the 2 hour guy anymore.
 
L

Lifter74

Senior Member
Mar 11, 2022
205
110
I know there are benefits from high reps lower weight but occasionally, about twice a month I do this. All in one workout.
BP 385 x 2-3. 2 sets.
Incline 355 x 2-3 2 sets.
Dips 1 set till exhausted.
Mil. Press. 225 x 3 2 sets
Lat raise machine 200lbs x 5 2 sets
 
L

Lifter74

Senior Member
Mar 11, 2022
205
110
I know there are benefits from high reps lower weight but occasionally, about twice a month I do this. All in one workout.
BP 385 x 2-3. 2 sets.
Incline 355 x 2-3 2 sets.
Dips 1 set till exhausted.
Mil. Press. 225 x 3 2 sets
Lat raise machine 200lbs x 5 2 sets
Feel like it keeps me from getting complacent.
 
Jayne Scott

Jayne Scott

TID Lady Member
Feb 7, 2022
144
114
The "I hate legs" part though...lol...Goodluck with your training.
 
L

Lifter74

Senior Member
Mar 11, 2022
205
110
Like I said before, not a competitor. Trying to put on a little more size and then I will try to lower bf% to get more definition
 

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genetic freak

genetic freak

VIP Member
Dec 28, 2015
723
702
I know there are benefits from high reps lower weight but occasionally, about twice a month I do this. All in one workout.
BP 385 x 2-3. 2 sets.
Incline 355 x 2-3 2 sets.
Dips 1 set till exhausted.
Mil. Press. 225 x 3 2 sets
Lat raise machine 200lbs x 5 2 sets
Nice work. Years ago, I would train 3-5 rep sets for a month then 12-20 reps sets for a month, alternating. I went an entire year in this fashion and it definitely helped with progression. I do not remember how strong I was at the start of the year, but it was not very strong. At the end of year I hit 505 lbs on bench, 710 lbs on squat and 730 lbs on deadlift in a local raw meet. Even better, at least I felt so, I hit 335 lbs on bench for 23 reps and 475 lbs on squat for 30 reps.
 
L

Lifter74

Senior Member
Mar 11, 2022
205
110
Like I said before, not a competitor. Trying to put on a little more size and then I will try to lower bf% to get more definition
Nice work. Years ago, I would train 3-5 rep sets for a month then 12-20 reps sets for a month, alternating. I went an entire year in this fashion and it definitely helped with progression. I do not remember how strong I was at the start of the year, but it was not very strong. At the end of year I hit 505 lbs on bench, 710 lbs on squat and 730 lbs on deadlift in a local raw meet. Even better, at least I felt so, I hit 335 lbs on bench for 23 reps and 475 lbs on squat for 30 reps.
Lord I can't even imagine 500+ on bench. I seriously thought I was going to snap my wrist on 405. Can I asked your weight when you did that. I was 260 at end of anadrol cycle when I got 405
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
723
702
Like I said before, not a competitor. Trying to put on a little more size and then I will try to lower bf% to get more definition

Lord I can't even imagine 500+ on bench. I seriously thought I was going to snap my wrist on 405. Can I asked your weight when you did that. I was 260 at end of anadrol cycle when I got 405
255 lbs and I was natural then. I had done many cycles before that, but I was on deployment and could not risk the chance of getting caught or an infection being I probably only took shower once a week.
 
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