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new log, wpf 2017
- Thread starter psych
- Start date
Day 1 - Legs
Leg curls – 4x10, 8, 6, 6 (last set add 15 half reps for max blood flow)
SSB box squat, chains optional – warm up sets then 3x6, moderate
Trap bar deadlift – warm up sets then 2x6 at challenging weight. Then do a third set of 6 at the same weight and then do 4 drops of x3, 4, 5, 6, taking off 10% each time.
Example:
405x6
405x6
405x6…. Begin drop set taking 10% off
365x3…. Take 10% off
325x4…. Take 10% off
295x5… take 10% off
265x6. This is going to get tough toward the end.
Leg extensions – 3x15, 12, 10, drop set last set
DB or BB stiff-legged deads – 4x8
Leg curls – 4x10, 8, 6, 6 (last set add 15 half reps for max blood flow)
SSB box squat, chains optional – warm up sets then 3x6, moderate
Trap bar deadlift – warm up sets then 2x6 at challenging weight. Then do a third set of 6 at the same weight and then do 4 drops of x3, 4, 5, 6, taking off 10% each time.
Example:
405x6
405x6
405x6…. Begin drop set taking 10% off
365x3…. Take 10% off
325x4…. Take 10% off
295x5… take 10% off
265x6. This is going to get tough toward the end.
Leg extensions – 3x15, 12, 10, drop set last set
DB or BB stiff-legged deads – 4x8
squatster
AnaSCI VIP
- Mar 27, 2014
- 3,627
- 30
- 48
Dammmm
How you feeling?
Do you feel better at the lighter weight?
Did you have to change your form at all?
Day 2 – Shoulders
6 way shoulders – 3x10, light and blood flow
Bradford press - Work up slowly on these taking small jumps. Do sets of 5 until you can barely get 5. Over and back is 1 rep. After you hit that heavy set of 5, drop the bar down to 80%. This time go over and back and then do a full overhead press. Over and back then a full press is one rep, – Shoot for 10.
DB laterals ¬– 4x10, drop set last set
superset with
Reverse pec deck or rear flyes – 4x15, hold the last 5 reps for 5 seconds each on EACH set
DB incline – 3x10 with controlled negative (about 3 seconds, tension in chest)
Slingshot pushups – 1x failure
Any tricep/bicep combo of your choice – 3x12-15 each
this shit was nuts
6 way shoulders – 3x10, light and blood flow
Bradford press - Work up slowly on these taking small jumps. Do sets of 5 until you can barely get 5. Over and back is 1 rep. After you hit that heavy set of 5, drop the bar down to 80%. This time go over and back and then do a full overhead press. Over and back then a full press is one rep, – Shoot for 10.
DB laterals ¬– 4x10, drop set last set
superset with
Reverse pec deck or rear flyes – 4x15, hold the last 5 reps for 5 seconds each on EACH set
DB incline – 3x10 with controlled negative (about 3 seconds, tension in chest)
Slingshot pushups – 1x failure
Any tricep/bicep combo of your choice – 3x12-15 each
this shit was nuts
did back today
rows
weird shit
weird rows
pull downs
shrugs
done in like 45 min. My original training partner from highschool is back at the gym!!! So we really click and push each other...no homo LOL
May not do WORLDS. MaY just stay on a good diet and try a clean bulk. Cause my equipment doesnt fit. I would have ot buy new ones, needed that size to help joints, and fuck going to flordia....i lift on a tuesday or some dumb shit fuck that and i gotta pay flight and hotel and the wpo meet isnt till sunday...fuck that.
rows
weird shit
weird rows
pull downs
shrugs
done in like 45 min. My original training partner from highschool is back at the gym!!! So we really click and push each other...no homo LOL
May not do WORLDS. MaY just stay on a good diet and try a clean bulk. Cause my equipment doesnt fit. I would have ot buy new ones, needed that size to help joints, and fuck going to flordia....i lift on a tuesday or some dumb shit fuck that and i gotta pay flight and hotel and the wpo meet isnt till sunday...fuck that.
Concreteguy
Super Moderator
If no one knows that show, it was awesome.
Did deltoids today, LoL. This bber was were doin deltoids today and i was like...shoulders? He goes yeah delts. The whole workout im doin with this guy my coach wanted me too. And im thinking why wont he say shoulders? Is he retarded...im i rerarded...wtf
Did deltoids today, LoL. This bber was were doin deltoids today and i was like...shoulders? He goes yeah delts. The whole workout im doin with this guy my coach wanted me too. And im thinking why wont he say shoulders? Is he retarded...im i rerarded...wtf
You are not the only one. I have never said deltoids in my life
Delts I can understand but deltoids. Today we are training deltoids and the gluteal muscles I check in from time to time and you have been consistent. Didn't you start much heavier than 220?