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Road to Show #2

B

Bomb10shell

TID Lady Member
Aug 30, 2022
89
98
DEATH TO LEGS!!

Leg Extensions 20, 15, 15, 12, 10
(50×20)
100×20
110×15
115×15
125×12
150×9,3

Back Extension Machine 5 x 10
160×12
190×10
190×10
195×10
200×9.5+0.5 no rest, just couldn't finish the half so tried again. Still couldn't finish the rep

WEIGHTED step up 4 x 8 (each side) (dumbbells in both hands)
20×10
20×10
20×8
20×8

Smith Back squats ATG 12, 12, 10, 10
Run as Tom's annihilation set because I'm a sadistic MFer
100×12
110×10
110×12 (belted, was curious to test the difference)
50×12
75×7,2,2

Smith RDL’s 4 x 15
40×15
70×15
70×15
100×14,1ish

Leg press (feet will be high and close together to target glutes) 12, 12, 10, 10
SS Calf Press
478×12 / 30
568×12 / 30
618×10 / 30
618×8,2 / 28

Abductors 4 x 25
130×25
130×21,4
130×16,4,5
130×17,5,2

*lots of farmers carries in the mix too. I was stealing weights from every corner of the gym today. Thankfully it wasn't busy mid-day
 
B

Bomb10shell

TID Lady Member
Aug 30, 2022
89
98
Shoulders (rears, bit of back width)

DB Overhead Press 12,10,8,6,6 (FOR WEIGHT)
(15×15)
30x12
30×10
35×7,1
35×6
40×5,2

Bent over single arm DB fly 4 x 10 (CONTROL CHANGE OF DIRECTON)
10×10
15×10
15×10
15×8,2

DB Side Laterals 6x12
15×12
15×12
15×12
15×12
17.5×12
17.5×10,2

Seated DB Front raises (both at same time) 15, 15, 12, 12, 12
10×9,3,3
8×12,3
8×12
8×12
10×10,2

Barbell Upright rows or cable 3x10
ss w/ Rope face pulls 3x10
70×10 / 90×10 too easy, not counting this set
100×10 / 120×10
110×10 / 130×10
120×7,3 / 140×8,2

Wide Grip Lat Pulldowns (palms facing eachother – a wide grip D bar for this) 15, 12, 12, 10
Double pulley
60×15 too easy, not counting this set
90×15
100×10,2
100×10,2
115×9,1
 
B

Bomb10shell

TID Lady Member
Aug 30, 2022
89
98
Back/Glutes

Wide Grip Assisted Pullup 2×10 warmup
(90×10)
(80×10)

Wide Grip Lat Pulldowns 5x10 all 5 sets are WORKING sets
105×10
105×10
110×10
120×10
120×7,2,1

Single Arm Chest Supported Seated Row 15, 12, 10, 10
70×10 too easy
80×15
90×15
100×12
115×10
125×9,1
135×7,1

Glute Focused Hypers: 15, 12, 10, 8, 8
SS with Chest-supported pulldown 20, 15, 12, 12
BW×15 / 60×20
5×12 / 90×12,3
10×11 / 90×10,2
15×9 / 90×9,2,1
20×9 / 90×9,2

Cable Pullover 3 x 15 with Rope instead of a straight bar, hard flex hold
40×15
50×15
55×10,2,3

Glute Bridges (WEIGHTED) 6 x 20 (35-40 second max rest)
75×20×4
75×19
75×17,2,1

Smith machine Seated Calves 6×20
75×20
115×20
115×20
135×20
135×30
135×30

Cardio
30 minutes Elliptical
SmartSelect_20221110_084523_Gallery.jpg
 
B

Bomb10shell

TID Lady Member
Aug 30, 2022
89
98
Shoulder / Chest / Arms

Arnold Press warmups of 2×15 + 4 x 10
ss w/ front raise holds (40 seconds in front raise position with a 10# plate – eye level, push ahead of you!)
(10×15)
(15×15)
20×10 / 40s
20×10 / 40s
20×10 / 40s rest pause
25×10 / 40s rest pause

Incline Hex Press (db) 4 x 15
40×15
50×12,3
50×9,2,2,1,1
40×12,3

Side Laterals Ladder DropSet of Death: 5 x 10/10/10
This was brutally stupid. I loved it
1/3 + 2/3 + full = 1 rep
Triple drop set each set
Shoulders blown TF up
8×10 / 5×10 / 3×10
8×10 / 5×7,3 / 3×6,4
8×10 / 5×8,2 / 3×8,2
8×10 / 5×5,3,2 / 3×6,2,2
8×10 / 5×8 / 3×10

Single Arm Pushdowns (pause at the bottom) 3x12 (each arm)
ss Single Arm Cable Front Raise 3×12
15×12 / 10×12
20×12 / 15×12
20×12 / 15×11,1

V Bar Pushdown 3x10
Ss Hammer Curl 3x10
80×12 / 85×12
80×12 / 85x9,1
80×10,2 / 85×8,2

Ab Machine
40×20
60×20×2

Elliptical 20 minutes
 
B

Bomb10shell

TID Lady Member
Aug 30, 2022
89
98
Legs

Hamstring curl trio:
Set your alarm for 10 minutes
You will preform 10 standing leg curls (each leg), 10 laying leg curls, and 10 seated leg curls (order isn’t important – but you will do all 3 before you circle back and continue through the trio
MINIMAL RESTS!!
You should get through at least 4 rounds in 10 minutes

STANDING Cable
(20×10)
50×10
60×10
60×10
60×8,2

LYING (both) cable
30×10
40×10
40×10
50×8,2

SEATED machine
80×1 NO!
70×10
70×10
70×10
80×7,2,1

Bulgarian split squats 3 x 8 (each leg)
75×8
95×8
115×6,3

Smith Back Squat 4 x 15 (pump these out but should be tough towards the end of each set)
85×12,3
85×10,3,2
75×15
75×13,2

Smith Zercher squats with heels elevated 3 x 15 narrow v stance
75×13,2
75×11,2,2
65×14 and a shakey 15

Smith RDLS 3 x 8-12
(65×12)
115×12
165×8
165×5 Grip gave out before legs. Forgot my straps today

Bodyweight walking lunges 3 x 10 each leg
SS lying leg raise 3×20
Done

Ab Machine 3×20
50×20
70×20
80×20
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
1,257
1,393
Nice work!

I would have to take a nap after some of your leg workouts.
 
B

Bomb10shell

TID Lady Member
Aug 30, 2022
89
98
Yesterday

Lower (whole leg):

Leg Extensions 20, 15, 15, 12, 10
(50×20)
110x15,5
115×15
120×15
125×12
135×10* probably sandbagged reps here

Back Extension Machine 5 x 10
180x10
190×10
190×10
195×10
QL giving me hell, stopped before I break something important

DEEP smith back squat 12, 12, 10, 10
Added Abduction with light band around my knees, definitely keeping that, it lit up my glutes like never before
105×12
115×12
120×10
120×10 shakey final rep
65×12
90×9

Smith RDL’s 4 x 15 (waiting on press so rearranged)
75×15
95×15

leg press ( feet will be high and close together to target glutes) 12, 12, 10, 10
Ss Calf press
527×12 / 30
617×12 / 26
640×10 / 24 *new PR
650×8,2 / 20 *NEWER PR

All smith's taken and all DBs in my range taken too. Surprisingly busy this morning...

Abductors 4 x 25
120×20
120×17
120×17
120×16
Weight and reps down, suspect that had something to do with those abductor squats. Gotta say my ass is lit up after this. We makin booty gains over here.

Cardio: Elliptical for 30 minutes
 
B

Bomb10shell

TID Lady Member
Aug 30, 2022
89
98
Shoulders (rears, bit of back width)

DB Overhead Press 12,10,8,6,6 (FOR WEIGHT)
(15×15)
30×12
30×12
35×8
35×8
40×6,1

Bent over single arm DB fly 4 x 10 (CONTROL CHANGE OF DIRECTON)
12×10
15×10
15×10
15×10
17.5×9,1

DB Side Laterals 6x12
15×12
15×12
15×12
17.5×12
17.5×12
17.5×9,3
17.5×7,3,2

Seated DB Front raises (both at same time) 15, 15, 12, 12, 12
8×15
8×15
10×12
10×12
12×8,4

Barbell Upright rows or cable 3x10
ss w/ Rope face pulls 3x10
110×10 / 120×10
120×10 / 140×10
130×8,2 / 150×8,2

Wide Grip Lat Pulldowns (palms facing eachother – a wide grip D bar for this) 15, 12, 12, 10
90×15
100×12
110×11,1
110×11
 
B

Bomb10shell

TID Lady Member
Aug 30, 2022
89
98
Yesterday

-Pull-Up (wide grip assisted): 3x1RIR (should be in the 8-12 range)
(130×15)
(110×15)
90x10
90x10
80x9

D-Handle Pulldown: 12, 12, 10, 8-10 (Stretch at the top)
90x12
100x12
105x10
110x9,1

Bicep focused pulldown 12, 12, 10, 8-10
40x12 - more to understand the move than work it
80x12
80x12
85x10
90x8,2

-Single arm pulldown (machine or with body positioned NEXT TO cable, not facing cable) 15, 12, 10, 10
30x15
35x9,3
35x9,1
35x8,2,1

-Single arm deadstop row 4 x max weight (no less than 6 reps. 8-10 is a good shooting range)
60x11
60x10
60x9ish
60x9,1

-Seated mag grip (or wide D bar) row 3 x 8 (pause at the contraction, want to really feel shoulder blades come together here)
60x12
90x10
100x9
110x8,1


+Calves if time permitting
+Save for leg day this time
 
B

Bomb10shell

TID Lady Member
Aug 30, 2022
89
98
Shoulder / Chest / Arms

-Neutral Grip Lat Pulldown 3x10 (squeeze hard)
(25x10)
(40×10)
(70×10)
100x10
105x9,1
105x8,2

-Single Arm Dumbbell Row 4x10-12/side
55x11,2
55x10,2
55x8,2,2
45x10,2

-Face Pull 3x20 (low cable, high pull, with External Rotation)
70x15,2,3
55x13,5,2
55x10,3,3,2,2

- Incline Push-Up 3x10+ (go to failure but at least get 10)
Ss w/ bench crunches (abs) 3 x 30
12 / 30
11,1 / 25
9,2 / 20,7

-Chest Press Machine 2x15 (RPE 8-9)
40x15
50x15

-Overhead Triceps Extension 8, 8, 8; 20, 20
*Double pulley
30x12
35×8
35x8,2
15x20
15x20
Something in my shoulder was cramping up and DID NOT like these today.
 
B

Bomb10shell

TID Lady Member
Aug 30, 2022
89
98
Legs

-Barbell Hip Thrust: 25, 15, 10, 8, 8
70x25 *just about right
90x15 *too easy?
110x10 *way too easy
170x13 *took it to max with form
210x11 *max with form/ glutes not quads
250x8,1

-Leg banded Smith machine Squat (elevate heels if that feels more comfy) Warmup, 15, 12, 10, 8, 5
70x15
80x12,3
90x9,3
110x12 *belted here on out
130x9,1 *new PR
150x6
80x13 *backoff

-Smith Machine Bulgarian Split Squat 3 x 8 (Each side) (last set rack weight and do 20 bodyweight reps)
80x8
90x8
110x6,2
20 (smith bar resistance)x40 alternating rest pause *pure hatred - chimaira and a big to Trendkill for this fucktastically stupid intensifier.

-Single leg RDL (I use a machine for this to keep my stability but DBs work too) 4 x 10 (each leg)
20x10 *well these fucking suck ass too
40x10
60x8,2
60x6,3,3

Smith Seated Calves *add in 6x20
110x20
210x20
210x20
210x20
210x20
210x20 **that buuuurrrnnns

-Leg Press (regular stance – push through heel): 5x8 (come to a complete pause at the bottom for 3 seconds EVERY rep)
478x12
568x9
618x8
618x8
668x4,2,2
668x4,1 *slowly and painfully pinned my damn self in the press, but fought every damn second. Thank God for safety stops.

-Abductors 3 x 20 *35s or less rest
100x20
105x16,4
110x12,6,5

I really really REALLY didn't think I could do this but somehow I did...
Cardio:
Elliptical 20 min 140bpm avg
 
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