Verse of the day: He holds victory in store for the upright. -Prov. 2:7
I got in a killer leg workout today. I did not set any record. I just aimed for 15 reps on just about everything. The pump was awesome:
squat: 65-15; 155-15; 245-15; 335-15
leg press: 360-15; 540-13
sumo-deadlift-squat: 95-5,5
lying leg curl: 70-15; 100-12; 130-3+2drop sets
standing leg curl: 60-15,15
hyper: 10
smith machine calf: 180-20; 230-20; 280-12,10
Wednesday, January 20, 2016
Monday, January 18, 2016
Week #61, HUGE, Chest and Delts
Verse of the day: Rejoice in the LORD always; again I will say, rejoice. -Phil. 4:4
Today was a great pump. I am slowly gaining strength. I did all my normal exercises. Here's how it looked:
incline dumbbell press: 25s-25; 50s-8; 75s-6; 100s-5; 120s-6
flat dumbbell press: 110s-8
cable fly: 80-8; 100-8
incline hammer strength press: 90-8; 180-8; 270-5
hammer strength shoulder press: 90-8; 180-8; 230-10
seated lateral: 30s-8; 40s-8
face pull: 150-10; 170-8; 190-8
Today was a great pump. I am slowly gaining strength. I did all my normal exercises. Here's how it looked:
incline dumbbell press: 25s-25; 50s-8; 75s-6; 100s-5; 120s-6
flat dumbbell press: 110s-8
cable fly: 80-8; 100-8
incline hammer strength press: 90-8; 180-8; 270-5
hammer strength shoulder press: 90-8; 180-8; 230-10
seated lateral: 30s-8; 40s-8
face pull: 150-10; 170-8; 190-8
Thursday, January 14, 2016
Week #60, Huge, 1/14/16, Status Update
Verse of the day: The reward of humility and the fear of The Lord are riches, honor and life. -Prov. 22:4
I've been very busy with family and work, so I haven't posted a whole lot. But I'm on point. Every workout has been as planned:
Monday, I killed the chest and shoulders with all the favorites- dumbbell presses, hammer strength presses, cable flys, laterals and face pulls.
Tuesday was an excellent arm pump with barbell, dumbbell and preacher curls; along with cable, rope and dumbbell triceps work.
Yesterday I destroyed the legs with squats, presses, lunges, curls, and calf raises.
And tomorow I will finish it off with back...
I've been very busy with family and work, so I haven't posted a whole lot. But I'm on point. Every workout has been as planned:
Monday, I killed the chest and shoulders with all the favorites- dumbbell presses, hammer strength presses, cable flys, laterals and face pulls.
Tuesday was an excellent arm pump with barbell, dumbbell and preacher curls; along with cable, rope and dumbbell triceps work.
Yesterday I destroyed the legs with squats, presses, lunges, curls, and calf raises.
And tomorow I will finish it off with back...
Monday, January 4, 2016
Week #59, HUGE, Mon., 1/04/16, Chest and Shoulders
Verse of the day: O my Strength, I watch for You; You, O God, are my fortress, my loving God. -Ps. 59:9
Well, this is the 1st workout of the year. I took off the 1st 3 days to rest and spend time with family. I got in a killer workout this morning. My focus has pretty much the same: volume fairly low, intensity high, very focused on stimulating muscle growth. Here it is:
4 feel sets and 1 failure set incline dumbbell press
1 failure set flat dumbbell press
1 feel set and 1 failure set incline Hammer press
1 feel set and 1 failure set cable fly
1 feel set and 1 failure set Hammer shoulder press
2 hard sets incline rear lateral raise
1 failure set seated lateral raise
...Just right to start off a new year
Well, this is the 1st workout of the year. I took off the 1st 3 days to rest and spend time with family. I got in a killer workout this morning. My focus has pretty much the same: volume fairly low, intensity high, very focused on stimulating muscle growth. Here it is:
4 feel sets and 1 failure set incline dumbbell press
1 failure set flat dumbbell press
1 feel set and 1 failure set incline Hammer press
1 feel set and 1 failure set cable fly
1 feel set and 1 failure set Hammer shoulder press
2 hard sets incline rear lateral raise
1 failure set seated lateral raise
...Just right to start off a new year
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