Road to Show #2

[Bomb10shell]

Oh man... way behind on updating this...

Monday:
Lower (whole leg)

-Calf raises (seated or in leg press machine) 5 x 12
-Calf extension machine
100x20
160x20
200x14
210x17 *hmmm
240x10,2
235x11,1
235x12

-Seated leg curls: warmup; 4 x 10 (perfect form) Immediately after the 4th set, do as many partials as you can out of the STRETCH position, to failure. Partials at the stretch is from when your legs are straight, to about 1/4 tension
(Try to get at least 20 partials here)
85x10
90x10
90x9,1
85x10
85x10,7,3 partials set

-Barbell squats: Do a few warmups then do 3 sets of 15. YOU ARE “WARMING UP” UNTIL YOU FIND A CHALLENGING WEIGHT FOR 15
(110x13)
(100×12,3)
90x15
90x12 <feeling really light headed. Damn altitude, long rest period
90x15

-Leg press: Do sets of 10 on these and work up in weight until you can barely get 10 reps (add either a 25 or 45 per set, depending on your fatigue). At least 4 sets here... report the high weight you hit (but don’t be stupid... keep in mind you are fatiguing yourself with each set)
568x10
658x10
708x10
748x6,2,2
748x6,2,2

-Barbell stiff legs (set up the bar on a box if stretching to the ground is too hard on your back) 4 x 6-8
(20x10)
70x10
120x8
120x8
130x8
140x6,1

-Leg extensions: 4 x 10 + internal dialog with myself
100x10 <quads: "listen homie, we've had about enough of this bullshit today"
100x10 <quads: "no really, fuck off"
100x10 <me: "stfu quads or I'll bump the weight and make you my bitches"
110x8,2 <quads: "fine, but i'll make you my bitch for the next 3 days. Good luck walking sucka"


Cardio-
Elliptical 20 minutes, 136bpm avg

 

[Bomb10shell]

Tuesday:
Shoulders (rears, bit of back width)

-Reverse Pec Deck: 30, 30, 15, 15, 15 (45 sec rest – pump that blood in there)
*nautilus freedom machine
20x30
20x16,8,6
20x15
20x15
35x8,4,3

-DB Shoulder Press: 10, 10, 8, 8
30x10
30x8,2
30x8
35x5,2,1

-Side laterals 4 x 20
12x15,3,2
8x20 <can't find the 10s anywhere, but 8s were actually right on for 20 reps
8x20
8x16,4

-Cable Front Raise: 4x15
ss w/ Cable Upright Row 4x15
20x15 / 100x12,3
25x12,3 / 95x13,2
20x14,1 / 80x15
20x15 / 80x13,2

-Cable lateral raises (single arm) 3 x 20
ss w/ Plank holds (45-90 seconds)
20x19,1 / 60s
20x12,3,3,2 / 52s
20x14,4,2 / 55s

-Lying Cable Crunch 3x20
ss w/ Lying vacuums 30s
30x20 / 30s
30x20 / 30s
30x15,5 / 30s

Elliptical 35 minutes, 142bpm average

 

[Bomb10shell]

Wednesday:
Back/Biceps/Calves

Wide Grip Pulldown 3x1RIR (8-12 RANGE)
*Double pulley / Subbed for assisted pullup
80x12
90x11
100x9

D-Handle Pulldown: 12, 12, 10, 8-10 (Stretch at the top)
100x12 +10#
100x12 -same
110x10 +5#
120x7,2,1 +10#

Bicep focused pulldown 12, 12, 10, 8-10
80x12 -same
85x12 +5#
95x10 +10#
100×10 +10#, no rest pause

Single arm pulldown (machine or with body positioned NEXT TO cable, not facing cable) 15, 12, 10, 10
30x15 -same
40x12 +5#, no rest pause
50x10 +15#, no rest pause, struggling at 10
60x6,2,2 +25# this was too much. Ouch.

HS Iso Row singles - deadstop (subbed for Single arm deadstop row 4 x max weight (no less than 6 reps. 8-10 is a good shooting range))
35x15 - not counting
60x12 - also not counting this
70x10
70x10
80x9
90x7

Seated mag grip (or wide D bar) row 3 x 8 (pause at the contraction, want to really feel shoulder blades come together here)
*used HS Iso Row wide grips, simultaneously
45 each side ×12
55x10
65x9
80x5,2,1

*add in*
Four-Way Multi Hip (Flexion, Abduction, extension, Adduction super set circuit. All right then all left) 4x10 each exercise each side
"2" plate x 10 each
"3" x10
"4" x10
"4" ×10

Seated Calves 6x20
45x20
90x17
90x20
90x20
90x20
100x19,1

 

[Bomb10shell]

Thursday: competitive eating contest (jk, it was actually a double elimination arm wrestling tournament)

Friday:
Shoulder / Chest / Arms

-Neutral Grip Lat Pulldown 3x10 (squeeze hard)
(50x15)
100x10 -same
110x10 +5#, less rest pause
110x8,2 +5#, same rest pause

-Single Arm Dumbbell Row 4x10-12/side
50x12 -5#, less rest pause *too easy
60x12 +5#, less rest pause *still too easy
70x12 +15#, less rest pause and still too easy, wtf?
90x12 +45#, less rest pause, finally starting to feel like work, I'll count the rest from here on out

100x10,2 +set
100x10,2 +set
100x10,1,1 +set

-Face Pull 3x20 (low cable, high pull, with External Rotation)
50x20 -20#, no rest pause this week.
50x15,5 -5#, less rest pause
50x12,4,4 -5#, less rest pause

- Incline Push-Up 3x10+ (go to failure but at least get 10)
Ss w/ bench crunches (abs) 3 x 30
15 / 30 +3/+0
13 / 30 +1/+5
10,2 / 19,11 +1/+3

-Chest Press Machine 2x15 (RPE 8-9)
"4"x15 <plates aren't labeled so not sure what this weight is this week. Was probably RPE 6-7 so I won't count it
"5"x15 felt RPE 9
"5"×12,2,1

-Overhead Triceps Extension 8, 8, 8; 20, 20
*Double pulley
Ss with Cable Bicep Curl, straight bar
30x15 / 60x15
40x8 / 70x13
40x8 ish / 80x12
20x23 / 80x12,4,1
20x18,2 / 60x16,4

Elliptical 60 mins 141bpm avg