Verse of the day: Heal me, O LORD, and I will be healed; save me and I will be saved, for You are the One I praise. -Jer. 17: 14
My arm workouts are pretty fast and intense. It's a medium volume most of the time, with 12-16 sets for bi's and the same for tri's. This particular workout took me about 20 minutes- so I was moving:
cambered bar curl: 20-25; 40-6; 60-6; 80-6; 100-6; 120-5 + 3 drop sets
super-set with lying triceps extension: " " " " " ; 120-10 + 3 drop sets
incline dumbbell curl: 35s-8,6,6
s/s seated 1 arm triceps extension: 35-15,10,8
preacher curl: 70-6,5; 60-8
s/s pushdown: 85-8,8,8
Wednesday, September 28, 2016
Friday, September 23, 2016
Fri., 9/23/16, SUPER-HERO-SHOULDERS
Verse of the day: Do not be conformed to this age, but be transformed by the renewing of your mind, so that you may discern what is the good, pleasing and perfect will of God. -Roman 12:2
Today I finished the last of my 6 week "Super Hero Shoulder" program. I found this workout in a Flex magazine when I was a teenager. This is the third time I've set aside 6-8 weeks to do it. It is a very challenging routine, with little rest and some unusual stuff. Here's how it looked for me:
seated dumbbell press: (3 warm ups 15s-15, 30s-8, 45s-8) 65s-15,11,6,5 (should be 15,12,10,8)
super-set with standing lateral hold/pumps*: 20s,20s,15s,15s
incline front raise: 15s-15,12,10,8
super-set with seated front hold/pump**: 12s,12s,12s,10s
incline rear lateral raise: 35s-15,12,10,8
super-set with lying lateral hold/pump***: 20s,20s,15s,15s
*Stand holding a set of dumbbells out to the sides for 20 seconds and then do 6 reps of lateral raises.
**Sit holding a set of dumbbells to the front for 20 seconds and then stand and do 6 front raises.
***Lay flat on your face on a flat bench holding a pair of dumbbells out to the sides for 20 seconds and then do 6 reps of bent over lateral raises.
****NOTE: There is only 20 seconds of rest between super-sets.... It takes no longer than 21 minutes, and if you do it right will pump your delts like nothing else.
Today I finished the last of my 6 week "Super Hero Shoulder" program. I found this workout in a Flex magazine when I was a teenager. This is the third time I've set aside 6-8 weeks to do it. It is a very challenging routine, with little rest and some unusual stuff. Here's how it looked for me:
seated dumbbell press: (3 warm ups 15s-15, 30s-8, 45s-8) 65s-15,11,6,5 (should be 15,12,10,8)
super-set with standing lateral hold/pumps*: 20s,20s,15s,15s
incline front raise: 15s-15,12,10,8
super-set with seated front hold/pump**: 12s,12s,12s,10s
incline rear lateral raise: 35s-15,12,10,8
super-set with lying lateral hold/pump***: 20s,20s,15s,15s
*Stand holding a set of dumbbells out to the sides for 20 seconds and then do 6 reps of lateral raises.
**Sit holding a set of dumbbells to the front for 20 seconds and then stand and do 6 front raises.
***Lay flat on your face on a flat bench holding a pair of dumbbells out to the sides for 20 seconds and then do 6 reps of bent over lateral raises.
****NOTE: There is only 20 seconds of rest between super-sets.... It takes no longer than 21 minutes, and if you do it right will pump your delts like nothing else.
Monday, September 19, 2016
Wed, sep 14,2016, legs
Verse of the day: Ps 127:1, Unless the Lord builds the house it's builders labor in vain;
I obviously didn't post last week, so this is my make up post. My leg workouts have been very cautious the last few months due to a lower back injury that is still recovering. I've changed my rep undulating so that I will start with one rep range and change it for each exercise. This time I started with a different technique and went back to it for the next exercise:
Squats: 45-25; 135-6; 225-6; 335-16
Leg press: 360-15,15,15
Superset with calf raise: 360-20,20,20 (no rest)
Leg extensions: 100-10; 120-10; 140-10
S/s leg curl: 120-10:140-10;160-10
Seated calf: 135-20;180-15;225-12
I obviously didn't post last week, so this is my make up post. My leg workouts have been very cautious the last few months due to a lower back injury that is still recovering. I've changed my rep undulating so that I will start with one rep range and change it for each exercise. This time I started with a different technique and went back to it for the next exercise:
Squats: 45-25; 135-6; 225-6; 335-16
Leg press: 360-15,15,15
Superset with calf raise: 360-20,20,20 (no rest)
Leg extensions: 100-10; 120-10; 140-10
S/s leg curl: 120-10:140-10;160-10
Seated calf: 135-20;180-15;225-12
Tuesday, September 6, 2016
Tue., 9/06/16, Back
Verse of the day: This is the one I esteem: he who is Humble and Contrite in spirit, and trembles at My Word. -Isaiah 66:2
I'm doing a medium range volume with 17 sets for back, today, and the target for reps is 10 today. I'm being very careful with my lower back and shoulders, so everything is executed with proper form. To look at it you might say my back workouts are boring, but I believe in the basics with consistency. Here it is:
bent over barbell row: 45-25; 95-10; 145-10; 195-10; 245-8
pull-up: 10, 10, 10, 9 (wide, wider, widest, and narrow on the grip)
V-grip pulldown: 160-10,10,9
incline rows (face-down on bench): 70s-10; 80s-8
standing v-grip pulldown: 120-10,10,6
I'm doing a medium range volume with 17 sets for back, today, and the target for reps is 10 today. I'm being very careful with my lower back and shoulders, so everything is executed with proper form. To look at it you might say my back workouts are boring, but I believe in the basics with consistency. Here it is:
bent over barbell row: 45-25; 95-10; 145-10; 195-10; 245-8
pull-up: 10, 10, 10, 9 (wide, wider, widest, and narrow on the grip)
V-grip pulldown: 160-10,10,9
incline rows (face-down on bench): 70s-10; 80s-8
standing v-grip pulldown: 120-10,10,6
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