Perseverance, Inc.

[FLEXjs]

Delts & Triceps


Seated Barbell Press - Behind Head

95 x 12
115 x 8

125 x 6
125 x 6

135 x 6
135 x 6
135 x 6
135 x 6
135 x 6
135 x 6

Seated Dumbbell Press

60 x 8
65 x 6
70 x 5
70 x 5
70 x 5
70 x 5
70 x 4

Rear Delts - Reverse Cable Flyes

40 x 12
50 x 10
50 x 10
50 x 10
50 x 10

Tricep Pressdowns

190 x 8
190 x 8
190 x 8
190 x 8
190 x 8
190 x 8

LifeFitness Seated Tricep Press

230 x 7
230 x 7
230 x 7
230 x 8
230 x 8
230 x 8

That's it.

Happy Friday

-=FLEX=-

 

[FLEXjs]

Back & Traps

Usually I train alone but I met up with a buddy of mine at the gym today and I think we pretty much killed it.

Good session.

Close Grip Pulldowns

160 x 10

220 x 5
220 x 6
220 x 6
220 x 6
220 x 6
220 x 6

Seated Cable Rows

260 x 8
260 x 8
260 x 8
260 x 8
260 x 8
260 x 8

^^^ Whole Stack

Hammer Strength MTS Front Pulldowns

(dual stack - weight per stack)

120 x 8
120 x 8
120 x 8
120 x 8
120 x 8

Chest Supported T-Bar Rows

135 x 8

180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6

Wide Grip Pulldowns - Behind Head

145 x 8
145 x 8
145 x 8
145 x 8
145 x 8

LifeFitness Standing Calf Machine Shrugs

390 x 10
390 x 10
390 x 10
390 x 10
390 x 10
390 x 10

^^^ Whole Stack


That's it.

Got some family stuff tomorrow; I'll be back at it Monday for a NYE Chest & Bicep session to end the year.

-=FLEX=-

 

[Go Away]

Yeah, you killed it!
Love the name of this thread too btw.

 

[FLEXjs]

Chest & Biceps

Last workout of 2012. Nothing spectacular to report, but it was a decent workout.

Incline Barbell Press

135 x 10
135 x 12

155 x 8
165 x 8
175 x 6
185 x 5
195 x 3
205 x 2
215 x 1

185 x 6
185 x 6
185 x 6

Flat Dumbbell Press

100 x 5
100 x 5
100 x 5
100 x 5
100 x 5
100 x 5

LifeFitness Pec Deck

145 x 12

160 x 10
160 x 10
160 x 10
160 x 10

Cable Curls

50 x 10

60 x 8
60 x 8
60 x 8
60 x 8
60 x 8

That's it. No training tomorrow. Not even sure what the plan is for the rest of the week.

Thinking maybe squats Wed, Shoulders/Tris Thu, Back/Chest Fri

Happy New Year, everyone.

-=FLEX=-

 

[FLEXjs]

Yeah, you killed it!
Love the name of this thread too btw.

Thank you, sir.

 

[FLEXjs]

Back to 5am workouts today.

Not my best day in the squat rack, but work was done.


ATG Powerpause Squats

Raw

135 x 8
225 x 6
275 x 3
275 x 5
295 x 3
315 x 3
345 x 3
365 x 1
365 x 2
385 x 1
405 x 1

Belt & Knee Wraps

435 x 1

That's it; no back-off sets today.

Life Fitness Prone Leg Curls

200 x 8
200 x 8
200 x 8
200 x 8
200 x 8
200 x 8

LifeFitness Horizontal Calf Press

250 x 12
290 x 12

310 x 10
310 x 10
310 x 10
310 x 10
310 x 10

That's it.

Back & Chest tomorrow.

-=FLEX=-

 

[FLEXjs]

Back & Chest

First day doing back & chest together again went pretty good. Stayed up way too late last night and was moving slow, but had a solid session.

Very happy with the work on the hundos and minimal shoulder issues.

I think the new split is gonna be good.

Close Grip Pulldowns

160 x 10
205 x 6

220 x 6
220 x 6
220 x 6
220 x 6
220 x 6
220 x 6

Flat Dumbbell Press

60 x 12
75 x 10
90 x 8

100 x 8
100 x 8
100 x 7
100 x 7
100 x 6
100 x 6

Single Arm Cable Rows

200 x 8
200 x 8
200 x 8
200 x 8
200 x 8

Pec Deck

145 x 12

160 x 10
160 x 10
160 x 10

And out of time.

Delts/Traps/Arms tomorrow.

-=FLEX=-

 

[FLEXjs]

Delts/Traps/Arms

Good session today.

I hate training on Saturday's but the gym wasn't near as crowded as I expected.

Rear Delts - Reverse Cable Flyes

40 x 10
40 x 10
40 x 10
40 x 10
40 x 10

Seated Dumbbell Press

35 x 15
50 x 12
60 x 8

70 x 6
70 x 6
70 x 6
70 x 6
70 x 6
70 x 6
70 x 7
70 x 7

Single Arm Cable Shrugs

200 x 10
200 x 10
200 x 10
200 x 10
200 x 10

^^^ Whole stack

Life Fitness Triceps Press

230 x 8
230 x 8
230 x 8
230 x 8
230 x 8
230 x 8

Close Grip Pressdowns

190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 8

^^^ Whole Stack

Dumbbell Curls

(backwards on the preacher bench - super strict)

35 x 6

35 x 8
35 x 8
35 x 8
35 x 8
35 x 8

That's it.

No training tomorrow then back to regular (new) routine on Monday.

Happy Saturday, kids.


-=FLEX=-

 

[FLEXjs]

The New Split for 2013

Due to chronic shoulder issues I am removing all barbell presses (chest & shoulders) from my routine until further notice.

It sucks, but it needs to be done if I am going to be able to continue training.

Day 1 - Back & Chest

Pulldowns - 6 x 6-8
Incline DB Press - 6 x 6-8
Narrow Grip Rows - 6 x 6-8
Wide Grip Rows - 6 x 6-8
Pec Deck - 5 x 10-12

Day 2 - Legs

Squats - Hour of Power
Prone Leg Curls - 6 x 6-8
Standing Calf Raises - 6 x 10-12

Day 3 - Delts and Arms

Seated Dumbbell Presses - 6 x 6-8
Reverse Cable Flyes - 5 x 10-12
Shrugs - 5 x 10-12
Tricep Pressdowns - 6 x 6-8
Bicep Curls - 6 x 6-8

Day 4 - Back & Chest

Pulldowns - 6 x 6-8
Flat DB Press - 6 x 6-8
Narrow Grip Rows - 6 x 6-8
Wide Grip Rows - 6 x 6-8
Pec Deck - 5 x 10-12

Day 5 - Deadlifts & Legs

Deadlifts - Hour of Power
Leg Press - 6 x 6-8
Seated Calf Raises or Presses - 6 x 10-12

 

[FLEXjs]

Back & Chest

Not a bad start to the week. Nothing spectacular to report, but a solid workout.

Also; total n00bfest @ the gym. Successfully avoided most of them by arriving early and staying away from the cardio equipment.




Hammer Strength MTS Front Pulldowns

(dual stack - weight per stack)

80 x 12

120 x 8
120 x 8
120 x 8
120 x 8
120 x 8
120 x 8

Incline Dumbbell Press

60 x 12
75 x 8

90 x 6
90 x 6
90 x 6
90 x 6
90 x 6
90 x 6

Life Fitness Pec Flye

175 x 10
175 x 10
175 x 10
175 x 10
175 x 10

Chest Supported T-Bar Row

135 x 8

180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6

That's it.

Squats tomorrow.

-=FLEX=-

 

[FLEXjs]

Squaterday

Good day in the squat rack.

No new ground, but I was happy with my efforts. Maxxed out at 415 without the belt and 455 with.

ATG Powerpause Squats

Raw

135 x 8
225 x 6
275 x 6
315 x 6
345 x 3
365 x 3
385 x 2
405 x 1
415 x 1

Belt & Knee Wraps

435 x 1

455 x 1

405 x 3



Life Fitness Prone Leg Curls

200 x 8
200 x 8
200 x 8
200 x 8
200 x 8

LifeFitness Horizontal Calf Press

310 x 10
310 x 10
310 x 10
310 x 10
310 x 10

That's it.

Delts & Arms tomorrow.

-=FLEX=-

 

[FLEXjs]

Delts/Traps/Arms

Good session.

Shoulders feeling not too bad....

Rear Delts - Reverse Cable Flyes

40 x 10
40 x 10
40 x 10
40 x 10
40 x 10

Seated Dumbbell Press

40 x 12
55 x 10
65 x 8

75 x 5
75 x 5
75 x 5
75 x 5
75 x 5
75 x 5
75 x 5
75 x 5

Close Grip Pressdowns

190 x 10

^^^ Whole Stack

200 x 8
200 x 7
200 x 7
200 x 7
200 x 7

Life Fitness Triceps Press

230 x 8
230 x 8
230 x 8
230 x 8
230 x 8
230 x 8

Dumbbell Curls

(backwards on the preacher bench - super strict)

35 x 6
35 x 8

40 x 6
40 x 6
40 x 6
40 x 6
40 x 6

Standing Calf Machine Shrugs

390 x 10
390 x 10
390 x 10
390 x 10
390 x 10

^^^ Whole stack

And that's it.

Back & Chest tomorrow.


-=FLEX=-