mroutdoorsman

Declines for some reason feel more comfortable on my left shoulder... I still have slight stability and range of motion issues in it after the bankart reconstruction I had.

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mroutdoorsman

Something came up and had to cancel my early all back session so we did a semi combination session today at 1630.

I got a new PR for power cleans today too!

** = PR

Warmup Treadmill Run

Time: 18:01
Distance: 1.87mi
Elevation Climb: 219ft (2.5% incline)
Average Speed: 6.25mph/9:36 pace

1 - Perfect Pushup Clap Pushups

1. 15 x Bodyweight (No Clap Warmup)
2. 15 x Bodyweight
3. 10 x Bodyweight

2 - Power Cleans

1. 10 x 45lbs
2. 10 x 45lbs
3. 2 x 135lbs **
4. 8 x 115lbs
5. 14 x 95lbs

3 - Hammer Strength Incline Press (Pitch & Catch)

1. 15 x 50lbs
2. 10 x 70lbs
3. 6 x 90lbs

4 - Tug of War vs Trainer
-3 sets @ ~3 minutes per set full strength
This was absolutely brutal and a lot of fun!

5A - One Handed Angled Dumbbell Lateral Raises (Per Arm)
*No Rest Between Sets

1. 15 x 15lbs
2. 10 x 15lbs
3. 5 x 15lbs

5B - Heavy Dumbbell Shoulder Shrugs/Swings
55lbs @ 1 minute

6 - Skull Crushers

1. 15 x 35lbs
2. 10 x 55lbs
3. 8 x 85lbs -> 4 x 55lbs -> 28 x 55lbs [Close Grip Bench Press]

7 - Forced Negative Bicep Curls

1. 20 x 35lbs
2. 10 x 55lbs
3. 13 x 55lbs

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mroutdoorsman

** = PR

1 - Decline Bench Press

1. 6 x 115lbs
2. 3 x 135lbs
3. 3 x 155lbs
4. 3 x 175lbs
5. 3 x 185lbs
6. 3 x 195lbs
7. 2 x 200lbs **

2 - Incline Dumbbell Press (Per Side)

1. 6 x 45lbs
2. 3 x 50lbs
3. 3 x 55lbs
4. 3 x 60lbs
5. 3 x 65lbs
6. 3 x 70lbs
7. 3 x 75lbs
8. 1 x 80lbs **

3A - Seated Cable Lat Pulldown [Wide Bar]

1. 12 x 100lbs
2. 6 x 130lbs
3. 10 x 115lbs

3B - Standing Tug of War Cable Row

1. 8 x 97.5lbs [Low]
2. 8 x 97.5lbs [Mid]
3. 8 x 72.5lbs [High]

Going to do biceps, triceps and shoulders later this evening around 1730 to complete the full upper body split for today.

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luger0

Nice work on the squats man.

I am curious what are the v-squats.

I am wrong in believing the leg presses are hip press.

If the hip press is the same that is sick! I can do 275-pound presses right now and can only do 3 of them.

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Throughout life there are bumps along the way some may be painful...others not...who gives a damn in the end you'll still die

mroutdoorsman

http://www.lifefitness.com/commercia...so/vsquat.html

Its close to a hack squat but honestly this machine is designed 100x better. Its somewhat close to a barbell back squat but easier on the knees and back when going really heavy.

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mroutdoorsman

Another PR Day!!!! PR marked as **. I am soooooo happy that I broke the magical 400 number for deadlifts! It looked so awesome with 4 plates on each end of that barbell.

1 - Partial Deadlifts

1. 6 x 135
2. 3 x 225
3. 3 x 275
4. 3 x 325
5. 3 x 385
6. 2 x 405 **

2 - Situp -> Pullup

1. 30 x Bodyweight
2. 20 x Bodyweight
3. 15 x Bodyweight

3A - Preacher Curls

1. 8 x 75lbs
2. 8 x 75lbs

3B - Curl Machine

1. 15 x 50lbs
2. 15 x 50lbs

4 - "The Rack" Drop Set w/ Straight Bars

1. 90lbs -> 70lbs -> 50lbs -> 30lbs -> 20lbs
2. 70lbs -> 50lbs -> 30lbs -> 20lbs

5 - Barbell Curls w/ Chains

1. 20 x Bar+Chains
2. 20 x Bar+Chains

Will finish out the upper body at 1545-1645 this evening... Also next week moving to a new split and training schedule.

Monday: Legs - BJJ/Muay Thai
Tuesday: Rest/Cardio - Open Mat/Heavy Bag
Wednesday: Core - Open Mat/Sparring
Thursday: Rest/Cardio - BJJ/Muay Thai
Friday: Chest/Back Split
Saturday: Arms/Shoulders Split
Sunday: Rest

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mroutdoorsman

1 - Hammer Strength Decline Chest Press
Reps x Per Side[Total]

1. 6 x 90lbs [180]
2. 3 x 140lbs [280]
3. 3 x 180lbs [360]
4. 3 x 200lbs [400] **
5. 3 x 220lbs [440] **
6. 3 x 230lbs [460] **
7. 3 x 250lbs [500] **
8. 3 x 270lbs [540] **

2 - Bosu Ball Jumping Pushups

1. 15 x Bodyweight + Bosu
2. 6 x Bodyweight + Bosu -> 10 Normal x Bodyweight

3A - Cable Rear Deltoid Cross

1. 25 x 5lbs
2. 15 x 7.5lbs
3. 15 x 7.5lbs -> 12 x 5lbs -> 22 x 2.5lbs

3B - Hammer Strength Shoulder Press

1. 15 x 90lbs
2. 10 x 140lbs
3. 10 x 150lbs

3C - Standing Dumbbell Later Raises

1. 8 x 15lbs
2. 10 x 10lbs
3. 10 x 10lbs

4 - Seated Overhead Cable Tricep Extensions

1. 15 x 27.5lbs
2. 12 x 32.5lbs
3. Drop Set from 32.5lbs down to 2.5lbs dropping each plate = LOTS

5 - Wide Bar Cable Tricep Extensions (Pushing Down)

1. 15 x 37.5lbs
2. 15 x 37.5lbs

6 - Hammer Strength Seated Dips

1. 15 x 90lbs
2. 15 x 90lbs
3. 15 x 90lbs

Overall my chest and shoulders are SHOT! Yay for lots of new PR today Still on the uphill of great strength gains.

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mroutdoorsman

I have returned! Even though I don't have enough time to fight train right now but still hitting the gym as hard as ever. Being a full time student again has sapped me of free time

Leg Day - To the EXTREME

Warmup:
2 miles @ 6mph

1. Hammer Strength Leg Presses (Deep)
9 x 10 @ 250lbs
1 x @ 350lbs -> 325lbs -> 300lbs ->...-> 50lbs (Dropset)

2A. Hammer Strength Leg Extensions
2 x 12 @ 140lbs
1 x Dropset starting at 200lbs to 50lbs

2B. Hammer Strength Leg Curls
2 x 12 @ 60lbs (Per Leg)
1 x Dropset starting at 90lbs (Per Leg)

3. Calves on Life Fitness Leg Press
3 x 21 @ 150lbs

Cardio...

3 miles @ 6.5mph

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North

Hey man. Lookin' good with some wicked high weights there. I'm wondering though, do you use machines over free weights by preferance? If so, how would you say the two compare?

mroutdoorsman

Free weights have their purpose and it all depends on what you are doing. For something like GVT machines get the same impact and are a lot safer. I have done 10x10 back squats in the past but it is REALLY difficult to achieve the same level of training.

I use free weights almost religiously for chest, back, shoulders, and arms but legs being able to get really high weight levels without causing damage to your spine etc... can be very difficult.

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