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Old 07-17-2012, 10:35 AM   #71
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Originally Posted by BendtheBar View Post
Ever try the Manta Ray, or Sting Ray? Not many gyms have them.
There's actually a manta ray at the gym. But I've never seen anyone use it.

Especially for front squats. But I'll experiment with it.

Thanks, Steve!
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Old 07-18-2012, 10:35 AM   #72
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Originally Posted by Muscletrainerdh View Post
There's actually a manta ray at the gym. But I've never seen anyone use it.

Especially for front squats. But I'll experiment with it.

Thanks, Steve!
Enjoy. Actually makes the lift easy for me. Well, fun I should say.
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Old 07-18-2012, 08:34 PM   #73
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Wednesday - July 18, 2012 - Chest, Shoulders and Biceps

1) Incline DB Bench
50 x 5
60 x 5
70 x 5
75 x 5
80 x 5
80 x 5

2) Cable Cross overs
40 x 8
45 x 8
50 x 8

3) Arnolds
40 x 8
50 x 8
60 x 8

4) Cable Side Laterals
20 x8
25 x 8
30 x 8

5) DB Rear Laterals Bench Supported
20 x 10
25 x 8
30 x 8

6) BB Curls
55 x 10
65 x 10
75 x 8

7) DB Hammer Curls - Drop Set
30 x 10
25 x 9
20 x 9
15 x 10
10 x 10

Really great workout. Especially after a long day of work. But got through it and *SURPRISE* no supersets! LOL
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Old 07-19-2012, 03:36 PM   #74
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Beefy dumbbell presses hombre.
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Old 07-20-2012, 10:24 AM   #75
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Originally Posted by BendtheBar View Post
Beefy dumbbell presses hombre.
Really? Those are Lbs, *NOT* Kgs! LOL


Thanks Steve...

In other news....

Woke up at 5:30 with my right calf cramped beyond belief. Worst cramp ever and NO MIDOL! LOL

It feels okay now, but damn. Putting bananas and potatoes back into the diet.
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Old 07-23-2012, 08:09 PM   #76
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Saturday, July 21, 2012 - BAck - Shoulders - Traps

1A) Pull Ups (Wide Grip)
BW x 8
BW x 8
Bw x 5

Super Setted With

1B) DB Laterals
20 x 10
25 x 8
30 x 8

2) One Arm DB Rows
60 x 10
70 x 8
80 x 8

3) BB Shrugs
225 x 9
275 x 10 (Strapped)
315 x 7 ( Strapped)

4) Cable Face Pulls
100 x 8
100 x 8
100 x 8

5) Hyper Extensions w/ Med Ball
12 x 15
15 x 12
18 x 10

6) Wrist Roll Ups - Thick PVC
10lbs x 5
5lbs x 10 (5 up/5 down)
5lbs x 10 (5 up/ 5 down)
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Old 07-23-2012, 08:16 PM   #77
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Sunday, July 22, 2012 - Light Legs and Abs

1A) BB Squats
135 x 15
155 x 15
175 x 15

Super Setted With


1B) DB Crunches
10 x 15
15 x 15
20 x 15

2A) SLDLs
135 x 15
155 x12
175 x 10

Super Setted With


2B) Hanging Leg Raise
15
10
10

3A) Walking Lunges
20 x 10
25 x 10
30 x 10

Super Setted With


3B) Half Kneeling, Cable Torso Rotations
20 x 15
25 x 15
30 x 15
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Old 07-23-2012, 08:23 PM   #78
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Monday, July 23, 2012 - Chest and Biceps


1A) Bench
135 x 5
185 x 5
225 x 5
250 x 5
260 x 3
135 x 15

Super Setted With

1B) Cross-Body DB Curls
20 x 12
25 x 12
30 x 10
35 x 10
40 x 8
40 x 8

Super Setted With

1C) 30 second Jump rope
30sec
30sec
30sec
30sec
30sec
30sec

2A) Incline DB Fly
30 x 12
35 x 10
40 x 8

Super Setted With

2B) Incline DB Press
60 x 12
70 x 10
75 x 10

Super Setted With

2C) Lateral Step Overs 18" Box
30 sec
30 sec
30 sec

3) BB Curls
65 x 10
75 x 10
85 x 8
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Last edited by Muscletrainerdh; 07-23-2012 at 08:33 PM.
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Old 07-24-2012, 03:07 PM   #79
BendtheBar
BendtheBar
is getting skinny(ish)
Bearded Beast of Duloc
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Join Date: Jul 2009
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Posts: 80,558
Training Exp: 20+ years
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My Mood: Lurking
Reputation: 2572764
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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"Super" sets for the man of steel.
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