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Old 05-01-2013, 08:02 PM   #111
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Making it look easy hombre.
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Old 05-01-2013, 08:04 PM   #112
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Strong work in here P! Lots of volume in that workout, wish I could handle all that work! Keep smashing man!!!
Yea is a bit of volume had done high volume before liked it so gonna see how it treats me again.
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Old 05-01-2013, 08:06 PM   #113
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Chest/Shoulder/Tricep (Upper Hyper focus)

Incline Bench Press - 1x135x5, 1x1355x3, 3x185x8,
Incline DB Flys - 2x30x15
Cable Cross Over - 2x40x15
DB Shoulder Press 3x40x10,
DB Lateral Raises -3x30x15
Pushdown Rope Ext - 2x55x15
Barbel Skullcrushers - 3x40x10
Standing Cable Crunch - 3x55x10

Good Session nice and quick also completed in about 1 1/2 hrs focused on slow eccentrics on each exercise not a bad feel lowered overall weight to about 70-75% so that I can focus on the slow eccentrics. Feels like a good change of pace not much soreness gonna aim for certain rep ranges on exercises if I hit the top end of the set rep range will increase the weight by 5, on the exercises I hit the bottom end gonna keep it the same until I hit the top end set range on the exercise. Today hit the top end on most exercises the only two that felt like they gave me a bit of a struggle was the Inc Bench and Skullcrushers the slow eccentrics made me focus the movement on each exercise more so gonna keep those the same.
Great work P! Good progress, and like your plan or approach! Smash on!!!
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Old 05-03-2013, 07:18 AM   #114
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Upper Hyp- (Back/Rear Shoulder/Bicep Hyp)

Barbell Bent Over Row 3x155x10,
Close Grip Latpulldowns - 2x130x10
Seated Cable Row - 2x130x12
Barbell Pullovers - 2x40x12
DB Bent Over Rear Delt Flys 3x30x15
Cable Reverse Flys - 3x20x15
DB Curls - 2x30x12
Hammer Curls - 2x30x12
DB Shrugs - 2x45x15
Ab Crunch - 3x65x15

Nice quick session yesterday after the gym took a walk around downtown for some cardio and enjoyed the decent weather. Feel a bit sore but nothing drastic next session will see which exercises to increase the weights a bit on for bit more resistance. Focusing on slow 3-4 sec eccentrics on all workouts made the lighter weight more challenging but not to the point where I sacrifice form so not to bad.
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Old 05-03-2013, 08:26 AM   #115
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lots of volume in here, your body must recover very fast.
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Old 05-03-2013, 09:27 AM   #116
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lots of volume in here, your body must recover very fast.
Yea pretty good at the recovery rarely have felt sore for much longer after training, about the only thing feeling is biceps still feel a slight pump about it. As I increase the weight it will probably start to feel more with the volume/weight.
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Old 05-03-2013, 09:56 AM   #117
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Great workout P! Smash and then smash some more!!!
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Old 05-03-2013, 10:52 PM   #118
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Solid work as always.
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Old 05-04-2013, 02:15 AM   #119
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Loads and loads of volume as usual ... keep killing it brother ...
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Old 05-04-2013, 07:41 AM   #120
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Squats - Warm up 1x135x5, 1x135x3, 1x225x15, 1x225x14, 1x225x12
Front Squat - 1x135x12, 1x135x10
DB Walking Lunges - 2x35x15
Leg Extensions - 1x100x15, 1x100x14
Lying Leg Curls - 3x70x15
Seated Leg Curls - 2x90x12
Seated Calf Raises - 3x90x15

Good session legs felt pumped as a mofo felt pretty good actually, didn't end with abs today due to just giving it a break since hit it 4 times this week. All in all good session with the higher rep scheme with the lighter weights on the squat helped make sure depth and tightness thru the entire motion was good. Gotta add more rotator warm ups on off days upper mobility work to get the comfort on front squat again bar position felt stiff went ATG on depth but top half felt a bit stiff.
Miss the GHR so gonna switch out a hammy set to add the GHR since I am aiming for lower reps on those days could overload by slowly adding weight and always felt the GHR have helped transfer over to squats.
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