Shans training

[shan]

I have been back at it since last Wed...just too busy to pop in and post. I will really try to fix that though working at a university is a real adventure this time of year...first day of classes are here and it has been hectic getting ready.

 

[shan]

Monday kickin ass!

assisted pullups / pushups
52.5lb assist/bw strict form...10x3 sets

sldl / front bb shrug
95x10x3

shoulder press (tricky ricky style) / front raise / lunges / side lateral raise
going light today
7.5x10x3 on all but lunges lunges 30x3

ez curl / skullcrushers
30x10x3

tbar row / standing calf raise
45/60x10x3

bent over cable rear delt raise / straight arm cable raise
2.5x10x3

glute machine-60x10x2

 

[smawshot01]

back at it again. what are your sights set for shan?

 

[shan]

Im just working on growing some lagging parts....plan to do the same show next summer and take first this time . I may do another before that... just havent decided yet

 

[shan]

int/ext rotation warmup-10 each

military bb press / rear bb shrug / incline bench rear delt raise
30x10x3 sets each press and shrug
7.5x10x3 sets rear delt
7.5x10x1 set incline bench Y rear delt raise

bench / smith squat
45/65/75/80x10 bench
50/70/70x10 atg sumo squat

hammer curl / ez curl pullover / tricep floor press
10x1, 15x10, 20/15/10x 6 ea drop set hammer curl
20x10x3 pullover
10x1, 15x10x2 tri

glute bb bridge / cable lat pulldown / cable row / straight arm pulldown
115x10x3 bridge
75/50/30x10x2 sets pd/row/pd

 

[shan]

int/ext rotation warmup-10 each

military bb press / rear bb shrug / incline bench rear delt raise
30x10x3 sets each press and shrug
7.5x10x3 sets rear delt
7.5x10x1 set incline bench Y rear delt raise

bench / smith squat
45/65/75/80x10 bench
50/70/70x10 atg sumo squat

hammer curl / ez curl pullover / tricep floor press
10x1, 15x10, 20/15/10x 6 ea drop set hammer curl
20x10x3 pullover
10x1, 15x10x2 tri

glute bb bridge / cable lat pulldown / cable row / straight arm pulldown
115x10x3 bridge
75/50/30x10x2 sets pd/row/pd

 

[shan]

Friday morning final deplete before carb up (YAY...bagels!)

usual shoulder warmup-int/ext rotations 20ea per side

shoulder press/front raise/side lateral giant set
12.5/7.5/7.5x12
12.5x20 press
10x8,5x5 front
7.5x10,5x10 side

smith split squat
wu with atg squatsx10, split squat x 10
50x12

pullups/dips (assisted)
52.5lb assist
12 wide/12 chest dip
10 narrow grip/tri dip

hamflexor 15x15

pulldown 60x20

bicep cable curl / tricep cable pressdown
20x20 bi, 30x12, 40x20 tri

cable row-50x18

squat press-180x20

bench-65x12

upright row-7.5x20

db shrug-30x20

cable crossover-20 lower, 20 upper

rear delt cable raise-2.5x12 each side

add/abd-130x20, 110x20

hyper-bwx15

I am attempting to get growth out of my shoulders, so work them harder and just playing carry along with legs/back at the moment...

 

[shan]

2 days in a row my post is duplicated...weird

 

[shan]

My phone died partway through my workout Saturday so I can't post the full routine, but it was good enough to give me some righteous DOMS in my tris and forearms...rock on!

deads
5x115
5x135
5x155
3x175x3

my strength was there, but my grip was not...such is the nature of the beast at 43 LOL.

bench
5x65
5x75
5x85
5x90
3x95x3
1x100

Squats- (just not feeling the squats today)
95x5
115x5
135x5x3

After the big 3 were done, I did quite a bit of accessory work, but cannot recall exactly what weight/reps since I couldn't log it in my phone

 

[shan]

Monday-legs and back (leg precedence)

Smith squat-
10x50
10x70
10x90

sldl
10x95x3

bb glute bridge
115x30 (one big set...burn baby burn)

wide grip pulldown with d handle grip
10x40
10x60x2

bent over bb row
10x45
10x65x2

walking lunges with 10lb db's / add / abd superset
1 set of 30, 1 set of 15

hamflexor / seated calf raise
10x25x2 ham
45x20x2 calf

 

[shan]

upper body day...wheeee

int/ext rotations-10 per

military bb press / front bb shrug
40lbsx15/12/12/10

front raise/tricep floor press/side lateral
5lbs/10lbs/10lbsx 15/12/12/10

db incline press / rear delt incline raise
10lbs/7.5...15/12/12/10

upright db row / db bi curl
10lbsx15/12/12/10

cable rope tri press / cable rear delt raise
26.5/2.5 x 10x2

felt pretty good, except during rear delt raise for some reason I looked to the side and now my neck is killing me LOL...lots of stretching and probably some massage will be needed to get that kink out

 

[shan]

it dawned on me this morning at 3:30a.m. when I rolled out of bed to hit the gym...I am suffering from serious freakin fatigue...I don't think I ever fully recovered from my show in July. I have just kept pushing and pushing, and getting more and more tired and having more and more aches and pains...my knee is about to explode (at least it feels like it when doing legs) and I just feel like crap all around. With that in mind, I am going to be changing up how I train completely...I am going to drop the volume and start training mid day again, and sleep til 5 every day LOL. I can always go back to killing myself during my next prep...but for now, if I want to add any mass at all, I need to get more rest and not push myself so hard...and get enough to eat

That said...I did manage to do some work this morning, but i just don't have enough steam (and a thought, perhaps my horrible allergies are adding to my feeling of total crap)...

int/ext rotations x10 ea

pullups (with assist) / leg press
52.5lb assist x 10, 44lb assist x 10x2, 61lb assist x15 pullups
70x10, 130x10, 170x10, 130x40 burner set

tbar / smith split squat
45x10x3 tbar
50(plus apparatus)x 10x 3 set

light deads
115x10 (stopped here because of the trap I pulled Monday LOL)

hamflexor-20x10x2 sets