Project 77-Improving the Weapon

[SeventySeven]

Originally Posted by BendtheBar

You guys have an easy bar at the gym? BB curls always kill me.

Keep hard at it hombre.

We have a rack of set EZ bars plus 3 ez free bars haha. Im with you on BB curls, my right wrist does not agree.

[SeventySeven]

Chest/Shoulders
Incline DB Press
3 second negative, full stretch, +5lbs
45x10( 4 sets)

Incline Fly
I hate this movement, im trying to find a way that works
20x10(4 sets)

Incline HS
3 second negative, last set after hitting 10, i rest paused to 15 reps
90x10( 3 sets)

Pec deck
weights not labeled on stack
around 125lbsx 25 reps rest pause

Military press
65x8( 4 sets)

DB Lateral
did a few cheat reps to reach rep goals
20x10( 5 sets)

Reverse peck deck
around 125lbsx12( 3 sets)

[Mr.Silverback]

Yes sir, good volume in here 77!

[SeventySeven]

Back training with Ron
balls out
BB row
Ron said i am to ridgid with the movement he emphasized getting a deep stretch at the bottom while maintaining a arched low back but not being afraid to let the shoulders stretch, great advice really felt the lats and core fire.
135x8
145x8
155x8
165x8 last 2 reps were kinda ugly

deadlift
warmup
135x10
225x8
275x6
275x4
275x3
last set was the best set turned on overdrive
275x6

T-bar
1 plate x15
plate+25( 3 sets)
plate+25 x8 rest pause x4 rest pause x3

Wide Grip lat pull down
105x25 rest pause

DB shrugs
60x15 (3 sets)
last set dropped till 30 and failed

[BigJosh]

Great back session 77.

[kitarpyar]

Nice back session. Barbell rows always seem to pump up my back, even when I try lower reps on them.

[BendtheBar]

Must be nice to soak up info from a (almost) pro. Lucky dog.

[SeventySeven]

Originally Posted by BigJosh

Great back session 77.

Thanks dude

Originally Posted by kitarpyar

Nice back session. Barbell rows always seem to pump up my back, even when I try lower reps on them.

its a great movement

Originally Posted by BendtheBar

Must be nice to soak up info from a (almost) pro. Lucky dog.

Its awesome.

[SeventySeven]

Arms/calves
going to try to log this best i can, it was a tough session with rest pauses ,forced reps, slow negatives, partials, cheat reps the whole shibang hard to keep track of.Normally would have done CGBP but Rons elbow was bothering him.
Rope Extension superset HS preacher
40x20, 45x15
70x12, 70x12
130x10, 90x8
110x10, 90x6 rest pause to 10

Overhead V bar extension superset Ez Curl
65x12, 90x8
75x10, 70x12
75x10, 70x10 rest pause 2 more reps
75x8, 70x6 rest pause till 10 reps

Single arm rope extension, single arm cable curl
40x20, 30x20( 3 sets)

Calves
standing superset with seated raises
did 3 sets i didnt count reps they varied from 15-20
150, 90

Donkey calf rest pause till 20 reps
3 sets@150lbs

[BendtheBar]

Was that done with Big Ron?