DocColossus 3.0

[DocColossus]

Originally Posted by big_swede

Good smashing doc.

Thanks buddy

[DocColossus]

Today's workout

Biceps
Seated Preacher Curl 105x6,6,6,6,6
Standing EZ Bar Curls 155x5,5,5,5

Triceps

VBar Pressdown 100x20,20,20,12,12
Rope Pressdowns (fanning wrists outward at bottom) 60x15,15,10,10,10

Shoulders
HS Seated OH Press 200x10, 290x8, 380x6, 310x7,6.
Barbell Shrugs 585x10, 675x10, 765x10

Ran out of time to finish, had some cardio and rear delts to take care of, I'll be sure to hit those tomorrow afternoon!

Countdown to Los Angeles is rapidly whinding down, about one month to go until we hit the road for the biggest life change to date, and hopefully not too long after arriving there I'll hit Golds Gym, Venice! Yeah buddaaaaaaayyyy!!!!

[DocColossus]

Today's workout

Chest
Strive Incline Chest Press 265x12,12,12,12
Upward Crossovers 22.5x15,15,15
Crossovers 37.5x15,15,15
Pec Deck 180x15,15,15,15

Shoulders
Seated OH Press 265x10,10,10,10
Behind the Back Lat Raise 25x10,10,10,10
Rear Delt Flys 120x15,15,15,15

Traps
Doc Rope Shrugs 100x25,25,25,25
UniCable Shrugs 100(each hand)x15,15,15,15

Core
Ball Crunch x25,25,25,25

Cardio
Elliptical 30min, level 8.

Motivated today, someone called me He-Man!

[DocColossus]

Shortest workout ever today.

Biceps

Seated Bicep Curl Dropsets
Set1 200x10,170x8,140x6
Set2 170x10,140x8,125x6
Set3 140x10,125x8,100x6

Bis were smoked from 4hrs sleep last night, knew enough to walk away and train again another day.

[ricka182]

Short and sweet...if the Bi's were already smoked, that's a nasty set o' dropsets to kill them..


When you headed West Doc? Defintely want to SFW again.. I think I could get a sponsor to get you in the gym here on base, or if you wanted to stay down there I could make the trip again..

[DocColossus]

Originally Posted by ricka182

Short and sweet...if the Bi's were already smoked, that's a nasty set o' dropsets to kill them..


When you headed West Doc? Defintely want to SFW again.. I think I could get a sponsor to get you in the gym here on base, or if you wanted to stay down there I could make the trip again..

Which would you prefer my friend?

[DocColossus]

Today's workout

Shoulders
Seated OH Press 285x10,10,10,10,10
Front Dumbbell Raises 40x10,10,10,10,10
Rear Delt Fly 120x15,15,15,15,15

Biceps
Seated Bicep Curl 175x15,15,12,12,10
UniCable Curls 30x12,12,12,12,12
DBL OH Bicep Cable Curl 50(each hand)x15,12,12,10,10

Triceps
VBar Pressdown 105x25,125x20,20
Nose breakers 105x10,10,10
RevUniPressdown 40x10,10,10
UniPressdown 50x10,0,10

Cardio
Elliptical 25min, level 8.

High volume babayyyyyyyyy woooooo!!

[DocColossus]

Todays Workout

Legs (first leg session in AGES)
seeker Squats
Set1 135x10
Set2 135x10
Set3 225x5
Set4 275x1
Set5 295x1
Set6 315x1
Set7 365x1

Core
Ball Crunch 25,25,25,25

Cardio
Elliptical 20min, level 8.

Decided to hit legs today, only trained them once since December (therapist doesn't like me training legs because of my back, but Zerker Squats have 0 compression on the spine so I felt comfortable hitting them). They felt good, though my legs are extremely weak and I didn't stretch at all which made the session all the more heavy and difficult...

I'll give them a go again next week, hopefully my back feels good tomorrow (again they supposedly don't impact any spinal compression, but my pain/discomfort over the next few days will be the real indicator of that). Definitely loved them though, felt like a hybrid of a squat and a dead lift!

[big_swede]

Good to see you back at the barbel doc, good #s too. SFW!!

[DocColossus]

Originally Posted by big_swede

Good to see you back at the barbel doc, good #s too. SFW!!

I think barbell work is grossly overrated, but it's kinda hard to to Zerker Squats with dumbbells haha