The Grim Repper
Super Moderator
What type of reps/sets for this routine?
Ever try the close grips on a decline - if not give it a whirl, you may discover some deep horrible agony you'll crave moving forward!
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thebrick's - What are you Training Today?
- Thread starter turbobusa
- Start date
What type of reps/sets for this routine?
Ever try the close grips on a decline - if not give it a whirl, you may discover some deep horrible agony you'll crave moving forward!
What type of reps/sets for this routine?
Ever try the close grips on a decline - if not give it a whirl, you may discover some deep horrible agony you'll crave moving forward!
First, yes I actually usually do my close grips on the decline. But since I did them for chest I figured I'd try something different.
The first exercise for each muscle is 6-8 reps.
second is 10-13
third is 15-17
That's a little higher than what Phil preaches but I'm old.
The Grim Repper
Super Moderator
Last night's back workout was again, straight up "STFU and Train" session.
Deadlifts (progressively heavier acclimation sets for double or triple)
1x5,1x3,4x4,2x2,1x2
BB Rows 3x12
Tbar Rows 3x12
DB Rows 3x12 (stretch forward at bottom of each rep)
Miller Time
I plan on doing a Charles Poliquin arm specialization program for the next few months. I'm very excited about that.
Grim
Deadlifts (progressively heavier acclimation sets for double or triple)
1x5,1x3,4x4,2x2,1x2
BB Rows 3x12
Tbar Rows 3x12
DB Rows 3x12 (stretch forward at bottom of each rep)
Miller Time
I plan on doing a Charles Poliquin arm specialization program for the next few months. I'm very excited about that.
Grim
Great work guys! Like we say ..huh Brick .."Never miss a gym day being a pussy and never be a pussy when you enter the gym.." Load up and toss the bitch up.... Finally hitting a gym today..I hope .
ez curl
Inc Curl
HS Preacher
one leg calf raise
hack calf raise
machine calf press
Leg Press
Squat
sissy on hack (Platz style)
Romanian deadlift
Single leg curl
high leg press (toes off top of platform)
Again, one working set for each exercise.
And I was correct yesterday, my chest is sore today.
Inc Curl
HS Preacher
one leg calf raise
hack calf raise
machine calf press
Leg Press
Squat
sissy on hack (Platz style)
Romanian deadlift
Single leg curl
high leg press (toes off top of platform)
Again, one working set for each exercise.
And I was correct yesterday, my chest is sore today.
Heavy Lockouts: 1 Set x 10 Reps, 1 Set x 6 Reps, 1 Set x 4 Reps (from the knees up)
• Barbell Shrugs: 3 Sets x 15 Reps
• Wide-Grip Pullups: 3 Sets x 8 Reps (you can substitute with pulldowns)
• Seated Cable Rows/One-Arm Dumbbell Rows Superset: 3 Sets x 8 Reps
• T-Bar Rows/Bent-Over Rows Superset: 3 Sets x 8 Reps
• Hypers/Light Bent-Over Rows Superset: 3 Sets x 8 Reps
I haven't posted in awhile, been busy but in the gym. Gettin that pump....it's weird.
• Barbell Shrugs: 3 Sets x 15 Reps
• Wide-Grip Pullups: 3 Sets x 8 Reps (you can substitute with pulldowns)
• Seated Cable Rows/One-Arm Dumbbell Rows Superset: 3 Sets x 8 Reps
• T-Bar Rows/Bent-Over Rows Superset: 3 Sets x 8 Reps
• Hypers/Light Bent-Over Rows Superset: 3 Sets x 8 Reps
I haven't posted in awhile, been busy but in the gym. Gettin that pump....it's weird.
thebrick
Super Moderator - RIP
- Oct 28, 2012
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Psych, good to see you here brother
Dang Alin, that must have been a good session!
Sandpig, I can identify. I hate when those happen. Might have been just one of those nights? Hopefully, its not a pattern.
Rest day did me good. Going for a morning walk in a few for a little cardio. Planning on some shoulders and traps after lunch. Work schedule looks good today so it should be good to go.
Let's make this a good day brothers. One that will make us smile later.
Dang Alin, that must have been a good session!
Sandpig, I can identify. I hate when those happen. Might have been just one of those nights? Hopefully, its not a pattern.
Rest day did me good. Going for a morning walk in a few for a little cardio. Planning on some shoulders and traps after lunch. Work schedule looks good today so it should be good to go.
Let's make this a good day brothers. One that will make us smile later.
Last edited:
Flat Bench/Flyes Superset: 5 Sets x 10 Reps
• Incline Bench/Pec Dec Superset: 3 Sets x 10 Reps
• Standing Cable Crossovers/Lying Pullovers Superset: 3 Sets x 10 Reps
• Seated Dumbbell Presses: 1 Set x 10 Reps, 1 Set x 8 Reps, 1 Set x 6 Reps
• Hi-Pulls/Dumbbell Front Raises Superset: 3 Sets x 8 Reps
• Side Dumbbell Raises: 1 Set x 10 Reps, 1 Set x 8 Reps, 1 Set x 6 Reps
• Rear Dumbbell Raises: 1 Set x 10 Reps, 1 Set x 8 Reps, 1 Set x 6 Reps
• Incline Bench/Pec Dec Superset: 3 Sets x 10 Reps
• Standing Cable Crossovers/Lying Pullovers Superset: 3 Sets x 10 Reps
• Seated Dumbbell Presses: 1 Set x 10 Reps, 1 Set x 8 Reps, 1 Set x 6 Reps
• Hi-Pulls/Dumbbell Front Raises Superset: 3 Sets x 8 Reps
• Side Dumbbell Raises: 1 Set x 10 Reps, 1 Set x 8 Reps, 1 Set x 6 Reps
• Rear Dumbbell Raises: 1 Set x 10 Reps, 1 Set x 8 Reps, 1 Set x 6 Reps
Not my Best Workout
Yesterday I did three sets of mirrors, took a steam, went up to the bar, had a Terrapin, did one arm curls, and watched World Cup. Does that count Brick?
Unfortunately, that was my true workout! LOL
Yesterday I did three sets of mirrors, took a steam, went up to the bar, had a Terrapin, did one arm curls, and watched World Cup. Does that count Brick?
Unfortunately, that was my true workout! LOL
thebrick
Super Moderator - RIP
- Oct 28, 2012
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Absolutely! Thats sounds like a good one!!!!
Hey, the World Cup happens only once in 4 years. Don't waste the chance to see it.Barbell Incline
HS Dip
Smith Inc.
HS Iso Row
Barbell Row
Wide chins
Seated PBN
Inc. Lateral
HS Hi Row (seat set low to hit rear delts)
Dip
Lying DB Ext.
Kickbacks
As always, one working set for each exercise.
On Monday I will finally get into the second round of this routine. I'll start posting weights and reps then.
HS Dip
Smith Inc.
HS Iso Row
Barbell Row
Wide chins
Seated PBN
Inc. Lateral
HS Hi Row (seat set low to hit rear delts)
Dip
Lying DB Ext.
Kickbacks
As always, one working set for each exercise.
On Monday I will finally get into the second round of this routine. I'll start posting weights and reps then.
thebrick
Super Moderator - RIP
- Oct 28, 2012
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Hit the ol guns yesterday. My workout partner has a little less time to train than I do so when we hook up, the pace is faster than what I would do on my own. It was a good one. The shoulder has been giving me fits this week but I pushed thru anyway.
Lifting at a face pace just means you got your cardio in all the same time. Beats the treadmill any day!
Yep, thats my philosophy as well, screw cardio.lol. I probably walk damn near 5 miles every day at work - on my feet all day long and sweat my ass off in the heat anyways...
Chest, back, delts today. Gonna really hit it extra hard cause i slacked on them last time with the combined workout. Shootin for 14-15 sets each with 3-4 exercises per body part. Have a good saturday brothers!
This mornings workout was
DB Curl
Preacher
HS Peak Curl (That's what I call it. It's the selectorized machine with seat set low so elbows are up high near my face).
Seated Calf
Calf press on LP
One leg calf
Leverage squat
Split squat (done Meadows style)
Ext
Leg curl (elbows tucked under ribs grabbing top of pad)
Stiff legged DL
Lunge (really long strides to hit hams)
Can't wait for Monday. Intensity will step up a bit now that I've gone through this once and I know what kind of weights I need to use for each exercise.
Some I guessed wrong and were a little light, which I didn't mind cause this routine is totally new for me.
DB Curl
Preacher
HS Peak Curl (That's what I call it. It's the selectorized machine with seat set low so elbows are up high near my face).
Seated Calf
Calf press on LP
One leg calf
Leverage squat
Split squat (done Meadows style)
Ext
Leg curl (elbows tucked under ribs grabbing top of pad)
Stiff legged DL
Lunge (really long strides to hit hams)
Can't wait for Monday. Intensity will step up a bit now that I've gone through this once and I know what kind of weights I need to use for each exercise.
Some I guessed wrong and were a little light, which I didn't mind cause this routine is totally new for me.
