Haymaker
Member
- Oct 21, 2015
- 93
- 16
The cliff notes will not cover what will be on the test. Lol.
I'm hoping for great progress too. When I started working out I didn't have any equipment or anything I just started with push ups and jumping Jacks on my back porch. A year later I had lost 60lbs and was feeling great. Then we started buying weights and bars and benches and started converting the garage to a gym. In the past 8 months I've gained 20lbs and made all kinds of gains... all kinds.
Thanks! I was a little worries you all would look at it and wonder what the he'll I was trying to do.
Haymaker
Member
- Oct 21, 2015
- 93
- 16
ARM DAY
REVERSE DB FLY- 25lbs ea x10 x10 x10 x10 x10
^dropset> REVERSE DB FLY- 10lbs ea x10 x10 x10 x10 x10
BENT OVER BB PULL- 95lbs x10 x10 x10 x10 x10
^superset> DB FRONT RAISE- x10 x10 x10 x10 x10
WIDE GRIP BB CURL- 45lbs x10 - 65lbs x10 x10 x8 x8
^superset> STRICT DB CURLS- 35lbs ea x18 x16 x14 x12 x12
Technically it's suppose to be Back & Biceps today but my back is feeling a little tweaked from my farm chores and since I didn't hit much shoulder yesterday I decided to do Shoulders & Biceps. Pretty good workout, got a great pump. I'm not sure what the bent over bb pull is really called but it's where you pull the weight toward your face and upper chest while bent over at 90 degrees, it targets the rear delts. I saw Kai Greene and Rob Bailey doing it so I tried it myself.
REVERSE DB FLY- 25lbs ea x10 x10 x10 x10 x10
^dropset> REVERSE DB FLY- 10lbs ea x10 x10 x10 x10 x10
BENT OVER BB PULL- 95lbs x10 x10 x10 x10 x10
^superset> DB FRONT RAISE- x10 x10 x10 x10 x10
WIDE GRIP BB CURL- 45lbs x10 - 65lbs x10 x10 x8 x8
^superset> STRICT DB CURLS- 35lbs ea x18 x16 x14 x12 x12
Technically it's suppose to be Back & Biceps today but my back is feeling a little tweaked from my farm chores and since I didn't hit much shoulder yesterday I decided to do Shoulders & Biceps. Pretty good workout, got a great pump. I'm not sure what the bent over bb pull is really called but it's where you pull the weight toward your face and upper chest while bent over at 90 degrees, it targets the rear delts. I saw Kai Greene and Rob Bailey doing it so I tried it myself.
Haymaker
Member
- Oct 21, 2015
- 93
- 16
I spent a year in San Antonio. I did a lot of my military training at Lackland AFB there. I took a couple trips to Corpus and I just remember there wasn't much there, except the base. and it was a super quick trip to the border
I love reading stuff like this, it motivates me to have killer workouts, I don't want to disappoint ;-)
Haymaker
Member
- Oct 21, 2015
- 93
- 16
LEG DAY
HIGH BAR BACK SQUATS- 135lbs x15 x15 - 185lbs x10 x10 - 205lbs x5 x5
^superset> CALF RAISES- 135lbs x30 x30 - 185lbs x15 x15 - 205lbs x10 x10
WALKING DB LUNGES- 35lbs ea x20 x20
LEG EXTENSIONS- 185lbs x10 x10 x10 x10
LEG CURLS- 90lbs x10 x10 x10 x10
I had a pretty good leg day, I wanted to do more squats but my back still wasn't feeling 100% so I didn't want to push it but I usually like to add front squats too. I'm not sure if you'll think this is smart or dumb, I've never seen anyone else do it but for calf raises I just do them either right before or after my squats while the bar is on my shoulders, I figure I'm standing there with the weight I might as well. Plus my Garagym doesn't have any calf machines or anything. With the leg curls and extensions I kept moving back and forth between the exercises without much rest. That's about it, my legs are feeling pumped!
HIGH BAR BACK SQUATS- 135lbs x15 x15 - 185lbs x10 x10 - 205lbs x5 x5
^superset> CALF RAISES- 135lbs x30 x30 - 185lbs x15 x15 - 205lbs x10 x10
WALKING DB LUNGES- 35lbs ea x20 x20
LEG EXTENSIONS- 185lbs x10 x10 x10 x10
LEG CURLS- 90lbs x10 x10 x10 x10
I had a pretty good leg day, I wanted to do more squats but my back still wasn't feeling 100% so I didn't want to push it but I usually like to add front squats too. I'm not sure if you'll think this is smart or dumb, I've never seen anyone else do it but for calf raises I just do them either right before or after my squats while the bar is on my shoulders, I figure I'm standing there with the weight I might as well. Plus my Garagym doesn't have any calf machines or anything. With the leg curls and extensions I kept moving back and forth between the exercises without much rest. That's about it, my legs are feeling pumped!
Haymaker
Member
- Oct 21, 2015
- 93
- 16
Awww... ;-)
CHEST
INCLINE BENCH PRESS- 155lbs x10 x7 x6 x7 x5
^superset> INCLINE DB FLY- 50lbs ea x10 x5 x5 x7 x5
CLOSE GRIP BENCH PRESS- 135lbs x7 x7 x5 x5 x6
^superset> INCLINE DB FLY- 50lbs ea x8 x6 x5 x5 x5
REV. GRIP BENCH PRESS- 115lbs x7 x6 x7 x5
^superset> INCLINE DB FLY- 50lbs ea x6 x5 x5 x5
Usually it's Chest & Shoulders but I had a special arm day recently so I decided to just hit Chest. I call this my Bench workout, since I never left the bench, lol.
Haymaker
Member
- Oct 21, 2015
- 93
- 16
BACK & BICEPS
DEADLIFT- 135lbs x15 x15 x15 - 185lbs x10 x10 - 205lbs x5 x5
T-BAR ROW- 185lbs x10 x10 x10 x10 x10
^superset> BB ROW- 135lbs x10 x10 x10 x10 x10
DB PREACHER CURL- 25lbs ea x30 x30 x30 x20
^superset> DB HAMMER CURL- 25lbs ea x20 x20 x30 x30
WIDE DB CURL- 25lbs ea x10 x10 x10 x10
^superset> WIDE GRIP BB CURL- x10 x10 x10 x10
DEADLIFT- 135lbs x15 x15 x15 - 185lbs x10 x10 - 205lbs x5 x5
T-BAR ROW- 185lbs x10 x10 x10 x10 x10
^superset> BB ROW- 135lbs x10 x10 x10 x10 x10
DB PREACHER CURL- 25lbs ea x30 x30 x30 x20
^superset> DB HAMMER CURL- 25lbs ea x20 x20 x30 x30
WIDE DB CURL- 25lbs ea x10 x10 x10 x10
^superset> WIDE GRIP BB CURL- x10 x10 x10 x10
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