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thebrick's - What are you Training Today?
- Thread starter turbobusa
- Start date
Phoe2006
Banned
- Jun 10, 2013
- 5,267
- 0
- 0
Thanks brother phone's down til tomorrow hope all is well with you brother.
AND WHEN DID THIS HAPPEN I AM JUST NOW NOTICING YOU'RE A SUPER MODERATOR LOL???? I must've just missed this lol congrats brother
d2r2ddd
AnaSCI VET
Oregonstrong
Registered User
- Dec 24, 2014
- 135
- 0
- 0
Chest/shoulder pump day
Machine flyes – Do a few warm up sets then do 4 sets of 10. On each rep hold and flex for 1 second at the top.
In between the shoulders exercises you are going to do pec minor dips to failure.
Dumbell side laterals – After doing a warm up set, do 4 sets of 8 reps with a moderate weight. Use standard form.
Supersetted with Pec minor dips – To failure – 8 total work sets via 4 supersets.
High pulley rear delts flyes – This is where you face into a crossover rack and do rear delt pulls from the top attachment. On the partials, do the partials from the arms crossed position. Do 4 sets of 15 reps with 15 partials on each set.
Supersetted withPec minor dips – To failure – use weight if you can. 8 total work sets via 4 supersets.
Dumbell press – Do this set seated and with a back support. You are going to do a drop set. Just work the bottom range of motion, do not lockout or your triceps will give out too soon. The dumbells should face out (normal), nothing fancy. Do a weight for 8 reps, then drop weight down and do 8 more, then drop weight down and do 8 more.
Supersetted with Pec minor dips – To failure –
2 total work sets via 1 superset.
Machine flyes – Do a few warm up sets then do 4 sets of 10. On each rep hold and flex for 1 second at the top.
In between the shoulders exercises you are going to do pec minor dips to failure.
Dumbell side laterals – After doing a warm up set, do 4 sets of 8 reps with a moderate weight. Use standard form.
Supersetted with Pec minor dips – To failure – 8 total work sets via 4 supersets.
High pulley rear delts flyes – This is where you face into a crossover rack and do rear delt pulls from the top attachment. On the partials, do the partials from the arms crossed position. Do 4 sets of 15 reps with 15 partials on each set.
Supersetted withPec minor dips – To failure – use weight if you can. 8 total work sets via 4 supersets.
Dumbell press – Do this set seated and with a back support. You are going to do a drop set. Just work the bottom range of motion, do not lockout or your triceps will give out too soon. The dumbells should face out (normal), nothing fancy. Do a weight for 8 reps, then drop weight down and do 8 more, then drop weight down and do 8 more.
Supersetted with Pec minor dips – To failure –
2 total work sets via 1 superset.
Got sidetracked with some family issues .sorry for absence.
ok chest and shoulders today. i'm out of state tending to family issues .
Training at various gyms . Have a great day.. Thanks, T.........
ok chest and shoulders today. i'm out of state tending to family issues .
Training at various gyms . Have a great day.. Thanks, T.........
thebrick
Super Moderator - RIP
- Oct 28, 2012
- 2,513
- 0
- 0
Taking the day off from the weights... may hit treadmill instead. Got labs in the am tomorrow, then the procedure to see what's going on. Fuck cancer.
You guys put in an extra set for me. Don't make me come over there and spot you. You're gonna want to rack it and I'm gonna make you do 3 more reps.
You guys put in an extra set for me. Don't make me come over there and spot you. You're gonna want to rack it and I'm gonna make you do 3 more reps.
chaotichealth
AnaSCI VET
- May 19, 2014
- 1,585
- 0
- 36
Legs yesterday and chest. Today nothing. Since I just started back up after a 2 month break I'm gonna start easy for a week or two then start the hard hitting pounding.
Btw my gym has this thing called a cold pool. FlI decided to give it a try and plunged into it. And holy shit it took my breath away
Btw my gym has this thing called a cold pool. FlI decided to give it a try and plunged into it. And holy shit it took my breath away
Phoe2006
Banned
- Jun 10, 2013
- 5,267
- 0
- 0
d2r2ddd
AnaSCI VET
Military Press 5x8
Trisets of Front/Side/Rear Laterals 3x20
Naultilus Rear 4x20
DB Shrug 4x10
Trisets of Front/Side/Rear Laterals 3x20
Naultilus Rear 4x20
DB Shrug 4x10
Oregonstrong
Registered User
- Dec 24, 2014
- 135
- 0
- 0
Arms today with calves and abs
Superset #1
V-Bar pushdowns – Do a few sets to get warmed up. Do 10 hard reps with a flex at the bottom of every rep.
Superset with Dumbell curl – Do 6 reps on these with a 3 second descent. Use fatgripz. Also keep your palms up throughout the entire rep.
Do 4 rounds. Only rest 30 seconds after the curls, then start again.
Superset #2
Seated dip machine – Do sets of 8 with a 3 second negative. Control the weight, crush your tris.
Superset with Barbell curl – Do 6 reps on these, and use the fatgripz.
Do 4 rounds. Only rest 30 seconds after the curls, then start again.
Superset #3
Smith machine JM press – Lower to your face, not chest, and drive up with your elbows flared out. Don’t lockout. Do these on an incline bench too. Use bands. Do 8 perfect reps.
Superset withHammer curls – Do 15 normal reps on these!
Do 4 rounds. Take your time between sets. You need rest to do the tricep work here.
Superset #1
V-Bar pushdowns – Do a few sets to get warmed up. Do 10 hard reps with a flex at the bottom of every rep.
Superset with Dumbell curl – Do 6 reps on these with a 3 second descent. Use fatgripz. Also keep your palms up throughout the entire rep.
Do 4 rounds. Only rest 30 seconds after the curls, then start again.
Superset #2
Seated dip machine – Do sets of 8 with a 3 second negative. Control the weight, crush your tris.
Superset with Barbell curl – Do 6 reps on these, and use the fatgripz.
Do 4 rounds. Only rest 30 seconds after the curls, then start again.
Superset #3
Smith machine JM press – Lower to your face, not chest, and drive up with your elbows flared out. Don’t lockout. Do these on an incline bench too. Use bands. Do 8 perfect reps.
Superset withHammer curls – Do 15 normal reps on these!
Do 4 rounds. Take your time between sets. You need rest to do the tricep work here.
Last edited:
chaotichealth
AnaSCI VET
- May 19, 2014
- 1,585
- 0
- 36
Phoe2006
Banned
- Jun 10, 2013
- 5,267
- 0
- 0
So Thursday is National Back day?
Crossovers x4
HS Incline x4
Inc fly/press x4
Flat bench x4
BW Dips to failure x2