Road to Show #2

[Bomb10shell]

Shoulders N a lil bit o Back
DB Seated Shoulder Press 5x12,10,8,6,6 HEAVY
20X15
25X12
25X10
30X7
30X5,2
+5# / +2 reps

Bent Over Single Arm DB Fly 4X10 slow n controlled
15X10
15X10
15X10
20X8,2
+5# / same reps, less rest pause

DB Lat Raise 6x12
10X12
15X12
15X12
15X12
15X12
20X7,3,1,1
+5# on the final / same reps, less rest/pause

DB Front Raise 5x15,15,12,12,12
10X15
10X8,4,3
10X6,4,2
10X8,4
10X9,3
Still taking it easy on these, going slow and pausing weight at the top.

Cable Upright Row SS Face Pull 3x10
100x10 / 150x10
100x10 / 150x10
120x10 / 150x10
Row: Up #10, less rest pause, tenth rep on final set was a fight.
Face pull: maxed stack, but no rest/pause today. Might need to start doing these on a lat Pulldown instead.

Wide Grip D Bar Pulldown 4x15,12,12,10
100x15
100x12,3
100x12,2,1
110x10
Down 10#, but less rest/pause and +5 reps

Cable Kneeling Crunch 3x??
100x25
150x20
150x20
It's been a lot of months since I've done these, I'm up 50# and a ton of reps from last time, and maxed the stack.

Banded Abduction 4x25
Medium band x25x4
Bump to heavy band next time.


Testing out a couple of WPD poses today. I'm not so good at them lol

 

[genetic freak]

Good job and nice back width.

 

[Bomb10shell]

ITS LEG DAY

Finally. After two weeks of whatever this nonsense sickness was, I'm back in the gym.

Leg Extension SS BB Good Morning
(140x20) / (45x10)
200x15 / 135x10
200x15 /135x10
200x12 / 135x10
220x12 / 135x10. Last one was a fight.

BB Step Up 4x8
65x8
65x8
65x6,2
65x5 failed #6 twice
Dropped weight by 5#, left side weak af still

Bear Hack Squat DEEEEEP 12,12,10,10
360x9,3
360x7,3
360x8,2 <proof that good music pushes me harder
360x6,2
Less rest pause than last time, same weight, equal reps overall

Narrow Leg Press (Glute focused) 12,12,10,10 SS Calf raises AMRAP
465x12 / 28
465x12 / 25
465x11 / 24
465x10,1 / 28
Same weight as last time, WAY LESS rest pause. Down 2 reps on calves?

DB RDL 4x15
50x15
50x12,3
50x10
50x10 but it was a fight on 10. My hammies are so damn weak

BUTT STUFF
Abduction SS Kickbacks 4x25 each
10x25/25x4 there were rest pauses but idk where
I almost never get to these for lack of time but I did em today.

 

[BovaJP]

Your WPD poses are great!!! Your back width is amazing, great job.

 

[IronSoul]

Your WPD poses are great!!! Your back width is amazing, great job.

You’ll love Bova BS. She’s a good one to reach out to about diff things.


Sent from my iPhone using Tapatalk

 

[genetic freak]

Nice work and the best way to get back in the gym is with leg day.

 

[Bomb10shell]

Boulder Shoulder day

DB Seated Shoulder Press 12,10,8,6,6 HEAVY
(15X15)
20X12
20X13
30X6,2
30X6
30X6

Bent Over Single Arm DB Fly 4x10 CONTROL WEIGHT
15X10
15X10
15X10
20X10

DB Lat Raises 6x12
15x12
15x12
15x12
15x12
20x9,3
20x5,3,3,1

DB Front Raise 15,15,12,12,12
10x15
10x12,3
10x12
10x12
10x12

Cable Upright Row SS Face Pull 3x10/10
110x10 / 140x10
120x10 / 150x10
120x10 / 150x10

Wide Grip D Bar Pulldown 15,12,12,10
100x15
100x9,3
110x6,2, failed 9, 1, failed 10, 1 forced rep
100x9, failed 10, 1 forced rep

Kneeling Cable Crunch 3x20
150x20
150x18,2
150x15,3,2

 

[Bomb10shell]

Nice work and the best way to get back in the gym is with leg day.

I love leg day.

 

[genetic freak]

I love leg day.

My favorite day of the week.

 

[Bomb10shell]

Your WPD poses are great!!! Your back width is amazing, great job.

Thanks. I toyed with the idea of going for WPD, sometimes I still do, but I really love the muscle, structure, and femininity figure brings. But pro figure ladies in a rear double biceps, almost the same as WPD anymore

 

[Bomb10shell]

My favorite day of the week.

I get 3, they are all my favorite.

I say this same thing about back and shoulder days too though

 

[Bomb10shell]

Back N Booty

Was looking back through my log last night looking for past weights and reps and realized I haven't had a solid back day in over a month. So I was determined to have one today and I had one hell of a great day in the gym today. Definitely a great back day. So anyways, here's the nitty gritty:

Machine Assisted Wide Grip Pull Up 2 x 6-8 as little weight as possible
100x8
100x6,2

Lat Machine Wide Grip Pulldown 5 x 10
110x10
110x10
110x9,1
110x9, 0.5 ..ish
110x8,2

Chest supported close grip Row 4 x 15,12,10,10
100x15, whoops, way too easy
140x12
150x11
160x8,2

Snatch Grip Rack Pull 5 x 15,12,10,8,8
135x15
155x13
175x12
195x9
215x6,2 <NEW PR!!!!

Chest Supported Wide Grip D Bar Lat Pulldown 4 x 20,15,12,12
120x20
130x15
140x12
150x13,2

Lat Machine Standing Straight Arm 3 x 15
70x15
70x12,3
70x9,3,2,1

Barbell Hip Thrust 6 x 20 no more than 35s rest between sets
135x20
135x12,5,3
135x12,4,4
135x12,4
135x10,5
135x12,2 fuck your hip thrusts. Couldn't get the bar off me fast enough after this.

Seated Calves 6 x 20
90x23
90x20x4
90x15,3, got stuck...managed 1 more to get unstuck lol