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Old 12-07-2012, 05:55 PM   #281
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Quote:
Originally Posted by Hunterace View Post
Great workout bud! No more 5/3/1, or just a fun day?
Nah probably gonna switch off of 5/3/1 for at least a while. I'm more trying to get some hypertrophy stuff done right now while I'm still bulking, I want that size for next summer. Plus it's apparent that my partners routine is working, gonna just stick with what he is doing.
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Old 12-07-2012, 05:56 PM   #282
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12-7

Dips 10@BW--5@90--8@70--5@70
Lat Pull 15@100--11@140--13@130--16@130--16@130
Lat Pull with straight bar neutral grip sides 6@170--6@150
HS Row 12@45--12@70--12@80 (weight per side)
T-bar Row 12@90--13@90--10@90
EZ bar curl 10@55--6@55--6@35
Conc Curl 4@20--8@15--7@15 (reps per arm)
Alt DB Curl 12,10,9@20 (reps per arm)
BB Shrug 12@135--12@225--10@275--10@245--12@185

Killer workout today, by the time we got to shrugs my grip was so taxed that I couldn't even hold the bar that long despite being strapped to it.
pump
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Old 12-07-2012, 05:57 PM   #283
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Good plan ! Mega mass here we come! Can't wait til I join ya!
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Old 12-08-2012, 01:29 AM   #284
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Great volume Randoja ... killing it ...
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Old 12-08-2012, 11:18 AM   #285
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Quote:
Originally Posted by Randoja View Post
12-7

Dips 10@BW--5@90--8@70--5@70
Lat Pull 15@100--11@140--13@130--16@130--16@130
Lat Pull with straight bar neutral grip sides 6@170--6@150
HS Row 12@45--12@70--12@80 (weight per side)
T-bar Row 12@90--13@90--10@90
EZ bar curl 10@55--6@55--6@35
Conc Curl 4@20--8@15--7@15 (reps per arm)
Alt DB Curl 12,10,9@20 (reps per arm)
BB Shrug 12@135--12@225--10@275--10@245--12@185

Killer workout today, by the time we got to shrugs my grip was so taxed that I couldn't even hold the bar that long despite being strapped to it.
Hammered that there body.
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Old 12-08-2012, 12:43 PM   #286
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Quote:
Originally Posted by Randoja View Post
12-7

Dips 10@BW--5@90--8@70--5@70
Lat Pull 15@100--11@140--13@130--16@130--16@130
Lat Pull with straight bar neutral grip sides 6@170--6@150
HS Row 12@45--12@70--12@80 (weight per side)
T-bar Row 12@90--13@90--10@90
EZ bar curl 10@55--6@55--6@35
Conc Curl 4@20--8@15--7@15 (reps per arm)
Alt DB Curl 12,10,9@20 (reps per arm)
BB Shrug 12@135--12@225--10@275--10@245--12@185

Killer workout today, by the time we got to shrugs my grip was so taxed that I couldn't even hold the bar that long despite being strapped to it.
Death with a side of mass! Strong work brother and a nice change of pace from 5/3/1
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Old 12-08-2012, 04:25 PM   #287
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Muthafreaky pump Randoja!
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Old 12-08-2012, 11:13 PM   #288
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Good plan ! Mega mass here we come! Can't wait til I join ya!
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Originally Posted by ravimolasaria View Post
Great volume Randoja ... killing it ...
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Originally Posted by BendtheBar View Post
Hammered that there body.
Quote:
Originally Posted by Mr.Silverback View Post
Death with a side of mass! Strong work brother and a nice change of pace from 5/3/1
Thanks a buch fellas, enjoying the change of pace. My back is wrecked from yesterday, traps, lats, bis and forearms are all super sore. I think days like this are going to really strengthen my grip as well as my back.
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Old 12-10-2012, 04:59 PM   #289
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12-10 Chest, Triceps

Bench 10@45--8@135--6@185--7@225--5,3@225
HS Incline 12@70--7@90--8@70--7@70 (weight per side)
Long arm Pec Dec 15,14,10@90
Cbl Flys Low 14,10@40 Med 16,14@40 High 14,12@40 (weight per side)
3 Stage HS Tricep xt 15@45--15@45--15@45
V-bar Pushdowns 10@130--12@100--9@100
DB Kickbacks 15@#15--15@#15 (reps per arm)

Good workout today, still getting used to more than one money set but it's coming along nicely. The HS tricep extension is pretty legit, it has 3 spots to put the weight so it makes the movement hardest at the beginning, middle, or end, depending on where you put the weight. Overall a great pump and day, I swear I can feel myself growing on these higher rep and volume days. I'm eating everything I can right now, the only rule I'm going by is that I need 3500 or more cals/day. I was 198 lbs at the end of the workout today, I know a lot of it is fat and water but it is still gonna be nice to get over that 200 mark soon. Hopefully by June I can be about 190 and shredded. Gonna start cutting Feb 1.

My first set.


Devon's first set, he got 8,8,7
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Old 12-10-2012, 05:38 PM   #290
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Once you create your arch/tightness, make sure to keep your feet planted.

I think Devon's bench would even be bigger if he wasn't a flat bencher. Creating the arch/bow and getting the leg drive going would make a big difference in the numbers. I couldn't tell how tight the traps/lats were in the vid. With that said, you are both strong benchers even if flat. Good job guys!
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