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Old 12-13-2012, 10:58 AM   #61
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Yesterday we hit Delts. Another good one in the books.

DB Lateral raises
Superset with Seated overhead press
Single arm bent over lateral raise
DB overhead press

DB shrugs

Tricep Overhead Ext
Superset with Tricep pushdown
Smith Machine Close grip press

Solid workout.

wt 281
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Old 12-13-2012, 11:04 AM   #62
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Solid Workout.
great going Emeka ...
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Old 12-17-2012, 12:11 PM   #63
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Didn't weigh myself this am. Last night i was 287 before bed.

Today is Calves, Chest, Bi's

Pulling on Sam aka Big Legal to train with me this week. He might be in for a surprise with this workout. Spent my entire weekend trying to recover from Friday's back workout that my trainer put me thru.

One thing i'm noticing tho, strength is starting to come out of hiding
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Old 12-17-2012, 02:24 PM   #64
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Quote:
Originally Posted by emekajokammor View Post
Didn't weigh myself this am. Last night i was 287 before bed.

Today is Calves, Chest, Bi's

Pulling on Sam aka Big Legal to train with me this week. He might be in for a surprise with this workout. Spent my entire weekend trying to recover from Friday's back workout that my trainer put me thru.

One thing i'm noticing tho, strength is starting to come out of hiding
287????? Damn!!!! I can't wait for "Off-Season"!!!
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Old 12-17-2012, 03:52 PM   #65
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Old 12-18-2012, 11:05 AM   #66
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Originally Posted by karim275 View Post
287????? Damn!!!! I can't wait for "Off-Season"!!!
Haha! I said i wasn't going to get this heavy but after seeing those monsters at Nats, i didn't think another stay lean off season would be beneficial for me.

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You kno!
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Old 12-18-2012, 11:05 AM   #67
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wt. 285

Yesterday's numbers:

Smith machine Calf raises: up to 5 plates each side x 15
Donkey Calf raises: Maxed out the machine x 10 reps/drop
superset with toe presses: up to 7plates each side x 15
Seated calf raises: up to 6 plates x 9/drop

Up to 75's x 10 on DB fly
Up to 275 x 5 on incline. Was able to touch my chest on some of the reps
Up to 345 x 4 on bench. Touched my chest on all reps
Added some cable crosses. Up to 100 x 10

Up to a rough 50 x 8 on incline curls
55 x 9 on hammer curls
About the same on barbell curls.


My trainer has tweaked a few things about my benching and one of those tweaks was lowering the bar down to my chest, which i found that i have trouble with We've been working on stretching and getting as far down as possible for each rep.

He has also made me a ATG squater. I used to stop at a 90 degree angle but we have lowered the weight and changed me to ATG style.
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Old 12-18-2012, 04:30 PM   #68
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Haha! I said i wasn't going to get this heavy but after seeing those monsters at Nats, i didn't think another stay lean off season would be beneficial for me.



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Old 12-18-2012, 07:15 PM   #69
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Kicking ass! ATG squats woah woah
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Old 12-19-2012, 01:47 AM   #70
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Originally Posted by emekajokammor View Post
One thing i'm noticing tho, strength is starting to come out of hiding


Quote:
Originally Posted by emekajokammor View Post
wt. 285
Yesterday's numbers:

Smith machine Calf raises: up to 5 plates each side x 15
Donkey Calf raises: Maxed out the machine x 10 reps/drop
superset with toe presses: up to 7plates each side x 15
Seated calf raises: up to 6 plates x 9/drop

Up to 75's x 10 on DB fly
Up to 275 x 5 on incline. Was able to touch my chest on some of the reps
Up to 345 x 4 on bench. Touched my chest on all reps
Added some cable crosses. Up to 100 x 10

Up to a rough 50 x 8 on incline curls
55 x 9 on hammer curls
About the same on barbell curls.

He has also made me a ATG squater. I used to stop at a 90 degree angle but we have lowered the weight and changed me to ATG style.
Wait till few ATG Squat session and it will start to show in your quads ...
Strong Numbers on Bench Emeka ... keep going ...
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