lifting some weights

[j-5]

Originally Posted by big_swede

Heavy ass presses j! Havent done the smith press for a while, but you just motivated me to go for it next shoulder session, thanks

yeah u can push alot more weight and it feels good to change it up

[big_swede]

Absolutely man, will do em instead of usual DB presses next pushday, looking forward too it.

[j-5]

arm day

cambered bar curls
warm ups
75-12
95-8
105-6
105-6 (2 forced reps)

skull crushers
70-12
95-6
95-6

machine preacher curls
170-12
180-10
180-7
170-10

overhead db extension
4 sets 80-10

cable concentration curl (sittin on ground with cambered bar)
40-16
50-12
50-10
40-12

rope pushdown
40-16
50-10
50-10
40-15

hammer preacher db both hands at once
30-12 for 3 sets

single arm cable push down
4 sets 25-16

good pumped up arm workout but i was feeling a bit sluggish today, still got in there and lifting some good weight tho

[j-5]

tris have been extremely sore the last 2 days, its the long head too so im assuming its from the db overhead extensions, i didn't go that heavy so im surprised

[j-5]

back and traps

close grip cable rows
120-20
180-8
210-8
210-8

wide grip pull ups
bw-8
bw-8
bw-8
bw-8

rack pulls
225-8
315-8
415-6
415-6
had more in the tank on the last 2 sets but the straps i used were way to small and kept slippin, pissed me off

t bar rows
3 plates-6
2 plates-8
2 plates-8

close grip pulldowns
160-8
160-8
120-12

db shrugs
105-12
125-8 (sternum really really hurt i barely got them back on the rack)
45-25
40-20

couldn't do anymore traps cuz of the pain in my sternum but i read about it and usually it goes away by itself. Good workout tho, ive never done rack pulls, but i really like them and ill starting incorporating them in my routine.

[BendtheBar]

Looks like a back killer. Great effort.

[j-5]

legs and calves

smith machine squats
135-20
185-12
225-10
315-6
315-5

seated leg curls
130-20
150-12
150-10
150-10

leg press (used knee wraps for the first time and it really helped with stability in my knees)
8 plates (total)-15
12 plates -12
16 plates -8(PR)

seated calve raises- 3 sets -12 reps
donkey calve raises - 3 sets - 15 reps

[big_swede]

Strong work j and great PR. How deep do you squat in the smith?

[j-5]

i like to put my feet forward a bit further then i would on a regular squat and go below parallel, i can feel it in my quads real good this way. i dunno why but im a big fan of the smith machine

[big_swede]

Originally Posted by j-5

i like to put my feet forward a bit further then i would on a regular squat and go below parallel, i can feel it in my quads real good this way. i dunno why but im a big fan of the smith machine

Ah okay, iwe seen people doing em as you say but never tryed myself, someway i often got injured while using the smith, no mather what exersice i do haha