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Road to Show #2

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Bomb10shell

TID Lady Member
Aug 30, 2022
50
72
Nice work! If you want to build muscle, rest pause is the way to go. Keep it up.
Someone much more muscular than myself said the same thing and I took his advice I'm happy I did, even if it's only been a couple of weeks since starting that way
 
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Bomb10shell

TID Lady Member
Aug 30, 2022
50
72
Shoulders n a lil bit of Back

DB Seated Shoulder Press (5x12,10,8,6,6 HEAVY)
20x12
25x12
25x9
25x8x2
+5# -6 reps

Bent Over Single Arm DB Fly (4x10 SLOW AND CONTROLLED)
15x10x2
15x7,3x2
same

DB Lat Raise (6x12)
15x12
15x9,3
15x8,2,2
15x9,3
15x9,2,1
15x9,3,3
+4 reps

DB Front Raise (5x15,15,12,12,12)
10x12,3x2
10x11,4
10x12,2,1
10x10,3,2,1
+3 reps

Cable Upright Row SS Face Pull/Ext Rotation (3x10/10)
100x10 / 150x10
100x10 / 150x7,3
110x7,2,1 / 150x10
+10# / same

Wide Grip D Bar Pulldown (4x15,12,12,10)
110x9,3,2,1
110x9,2,2
110x8,2,2
110x6,2,2
+10#

Cardio: half mile walk
 
B

Bomb10shell

TID Lady Member
Aug 30, 2022
50
72
Backside Day
**this whole workout was fucked. Nothing moved right, nothing felt right, I didn't feel right, just all FUBAR all around. Finally called it quits mid snatch grip of death because I was like, this is stupid and I'm going to break something in my body and really be fucked....try again tomorrow**

Assisted Pullup 2x6-8
100x8
100x5,2,1 <should have known here something was wrong, 7 straight was difficult but doable last week
+1 rep

Wide Grip Pulldown 5x10
120x8,2
120x7,2,1
120x6,2,2
120x7,2,1
120x5,2,2,1
*120# the whole way through, started at 110 last week.

T Bar Row (i really wish I had a chest support for this) 4x15,12,10,10
115x10
115x9,2
125x7,2,2
125x5,2
+7 reps

Snatch Rack 5x15,12,10,8,8
185x12,3
205x5 (NOPE)
205x6 (Try again next week)

Skipped:
Chest Supported Wide D Grip Pulldowns
Straight Arm Pushdown
Hip Thrusts
Seated Calves

Mood: :confused:
 
Rider

Rider

TID Board Of Directors
Aug 27, 2010
1,498
827
Backside Day
**this whole workout was fucked. Nothing moved right, nothing felt right, I didn't feel right, just all FUBAR all around. Finally called it quits mid snatch grip of death because I was like, this is stupid and I'm going to break something in my body and really be fucked....try again tomorrow**

Assisted Pullup 2x6-8
100x8
100x5,2,1 <should have known here something was wrong, 7 straight was difficult but doable last week
+1 rep

Wide Grip Pulldown 5x10
120x8,2
120x7,2,1
120x6,2,2
120x7,2,1
120x5,2,2,1
*120# the whole way through, started at 110 last week.

T Bar Row (i really wish I had a chest support for this) 4x15,12,10,10
115x10
115x9,2
125x7,2,2
125x5,2
+7 reps

Snatch Rack 5x15,12,10,8,8
185x12,3
205x5 (NOPE)
205x6 (Try again next week)

Skipped:
Chest Supported Wide D Grip Pulldowns
Straight Arm Pushdown
Hip Thrusts
Seated Calves

Mood: :confused:

Smart move and probably your instincts were telling you to rest instead. Not a bad thing at all.

Personally, I’ve had times where I kept going, and then I’d get injured. Regrettably, I’d be forced to take weeks off from proper training. Damn setbacks.
@Bomb10shell you did the right thing!
 
IronSoul

IronSoul

TID Board Of Directors
Apr 2, 2013
5,853
1,540
You’re killing this bill BS. I love the coach and the programming/nutrition. Paired with your work ethic and drive, it has been such a good match. You probably needed that rest more than you know. Enjoy it abs come back stronger.


Sent from my iPhone using Tapatalk
 
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Bomb10shell

TID Lady Member
Aug 30, 2022
50
72
Shoulders and Chest

DB Arnold Press 2x10
10x10x2 warmup

DB Arnold SS 10# Plate Hold 40s 4x10+40s
20x10
20x10
20x6,2,2
20x7,3
*dropped 5#

Hex Press 4x15
40x15
40x12,3
40x12,3
40x12,1,1,1

DB Lat Raise, last 2 sets dropset and AMRAP 5x10+DS
15x10
15x10
15x10
20x8,2 / 10x12,6,4
20x6,2,2 / 10x8,2,2,3
*dropped 5# on the first 3 sets, increased +7 reps on the dropset

Single Arm Tricep Pulldown 4x12 w 4s hold at bottom
20x12
20x12
20x12
25x12
*up 5#, these felt really good today and that final rep in the final set was rough

Cable Rope Tricep Extension 3x10
50x10
50x10
50x9,1
*less rest/pause than last week, these felt really good too

EZ Bar Preacher Curl 3xfailure
50x15
50x10,2,2,1
50x10,2,2,1
*+5 reps final set

Took the time to recognize that this is not the week to push for PRs, mayhem, and destruction, but still need to put in some work. Tried to stick at or near last week's weights but slow everything down and hold everything in the toughest position, even if just for a second. I think this will become a regular slow down week for me now that I know where and why it applies.
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
721
702
Nice work.

The only thing I would suggest, is for rest pause training you are only supposed to do it on the last set of the exercise. You are going to overtrain very quickly if you are doing multiple rest pause sets per exercise.
 
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Bomb10shell

TID Lady Member
Aug 30, 2022
50
72
Nice work.

The only thing I would suggest, is for rest pause training you are only supposed to do it on the last set of the exercise. You are going to overtrain very quickly if you are doing multiple rest pause sets per exercise.
Ah, good to know! Thank you
 
B

Bomb10shell

TID Lady Member
Aug 30, 2022
50
72
LEGGIES!!! (Yesterday's)

Decided to stop being a whiny bitch and get the fuck after it. So I went with max weight from last week. I was DRENCHED in sweat, the gym was set to 85* those bastards. It was miserable, but I got shit done.

Leg Extension 5x20,15,15,12,10 SS with Good Mornings 5x10
(120x15) / (45x10) Warmup
200x16,4 / 135x10
200x12,4 / 135x6,3,1
200x11,5 / 135x7,3
Longer break than normal.....
200x15 / 135x10
220x12,5,2 / 135x8,2
*Started at 140 and worked my way up to 220 on leg extensions last week. So up weight, total volume, and 7 reps
*started at 105 and worked my way up to 140 on GMs last week. So also up weight, total volume, but same reps.

BB Step Up 4x8
70x8
70x6,1,1
70x5,1,1
70x6,1
*up from 65# last week on the first 3 sets. Down 4 reps. Left side WEAK SIDE

DEEEEEEEEP Hack Squats 4x12,12,10,10
360x9,2,1
360x7,2,1
360x6,2,1
360x6,2,1
*Started at 320 and worked my way up to 340 last week. Didn't feel like fucking with the plates so I just went for 8 and said I'll do what I can do. And I did... Up weight, total volume, down 4 reps. Absolutely smoked after this.

Leg Press (Narrow and High for GLUTES) 4x12,12,10,10 SS Calf Raise 4xAMRAP
465x12 / 27
465x9,2,1 / 28
465x12,2,1 / 30
465x8,2,2,1 / 22
*same weight as last week. Up 8 reps, less rest/pause than last week too.
*Dripping in sweat
 

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