[BigmanB]

triceps

dips
3 sets of 100
3 sets of 90
3 sets of 80
2 sets of 70
2 sets of 60
2 sets of 50

dumbell 2 arm extension
55lbs 10 sets 15
45lbs 5 sets of 15

tricep pushdowns
100lbs 3 sets of 20
90lbs 3 sets of 10
70lbs 3 sets of 15
60lbs 3 sets of 15
50lbs 3 sets of 15
40lbs 1 set of 10

tricep extension two arms
25lbs 3 sets of 10 warm up
95lbs 1 set of 25
75lbs 5 sets of 15
65lbs 5 sets of 15
55lbs 5 sets of 15

close grip machine press
100lbs 1 set of 150, 2 sets of 100
150lbs 1 set of 8 slow reps

[BigmanB]

Legs

Deadlift knees sligtly bent
Barbell: 110lbs 3 sets of 100
Dumbell 55lbs 2 sets of 50

Deadlift stiff legged
Dumbell 55lbs in each hand 3 sets of 10

Squats
legs together with 55lb dumbell 3 sets of 100
regular stance 3 sets of 100
no weight squats: feet together 3 sets of 100,regular 2 sets of 100, sumo stance 1 set of 100

Leg extension
200lbs 13 sets of 100

lying leg curls
155lbs 1 set of 10,3 sets of 20
145lbs 1 set of 20 , 2 sets of 10
135lbs 3 sets of 10
125lbs 3 sets of 10
115lbs 3 sets of 10
105lbs 3 sets of 10

after that I came home boiled 4 potatos,1lb steak,some green pepper,red pepper and corn I was hungry

[BigmanB]

back

dumbell rows
55lbs 1 set of 100

cable rows
220lbs 1 set of 90, 10 sets of 15
100lbs 1 set of 100
150lbs 1 set of 100
110lbs 1 set of 100

standing cable rows
100lbs 1 set of 100
110lbs 1 set of 100

1arm cable rows
60lbs 1 set of 10
80lbs 1 set of 10

pulldowns just for feel
100lbs 1 set of 15

shrugs
155lbs 5 sets of 100
3 sets of 10 with 20 second pauses on each rep at top
3 sets of 15
1 arm 2 sets of 50
3 sets of 10 with super slow reps

workout was only 40mins or so feel like I didnt do anything really took it easy today girlfriend said I can go back tonight for another hour if I want but I dunno I might think im kinda overtraining a bit

[BigmanB]

When you can pick up your own child with struggling I think i did a good bicep workout

Bicep

Machine Preacher Curls
35lbs 2 sets of 10 (warm up)
155lbs 1 set of 120,100,90.70,60,50,40,30,20
145,135,125,115,105lbs 3 sets of 10

One arm preacher curls
105lbs 1 set of 10 with assistance
96lbs 1 set of 10 with assistance
85,75,65,55,45,40lbs 1 set of 10

two arm machine preacher curls
145,135,125,115,105,95,85,75lbs 1 set of 100

using lat pull down machine curls (Like of made in germany)
50,60,70,80lbs 1 set of 10

after this I did various sets with light weight and found it difficult to curl 30lbs with 1 arm so I said ok arms are done

ab machine
200lbs 1 set of 100, 3 sets of 10 slow reps.

[BigmanB]

back

seated cable rows
220lbs 5 sets of 15,5 sets of 20,3 sets of 10
190,180,170,160,150,140,130,120,110,100lbs 3 sets of 10

pulldowns
170lbs 1 set of 7,160,150,140,130,120,110,100lbs 3 sets of 10

1 arm rows
60,70,80,90lbs 1 set of 10

standing cable rows
160,150,140,130,120,110,100lbs 3 sets of 10

shrugs
155lbs 3 sets of 20 slow reps

dumbell rows
55lbs 3 sets of 20

after I went to in n out with my girlfriend got myself a 10x10 cheeseburger I wanted to order a double double after but my girlfriend said if I ate 4 orders of fries and I was still hungry I could I got through 3 with 5 cokes and I was done.

[BigmanB]

biceps

machine curls
warm up 45lb 1 set of 10
155lbs 1 set of 140,1 set of 130, 1 set of 100, 1 set of 15
105lbs 3 sets of 15
145,135,125,115,105lbs 2 sets of 100 on each weight

ruhl style curls using back machine
220lbs 1 set of 4
90,80,70,60,50lbs 1 set of 10

1 arm curls with machine
95lbs 1 set of 10

dumbell curls
55lbs 3 sets of 10

[BigmanB]

triceps

dips
5 sets of 15 very slow

pushdowns
120lbs 1 set of 20
110lbs 3 sets of 10
100lbs 1 set of 50,5 sets of 10,3 sets of 20
90,80,70 3 sets of 10

pulldowns strict reps
50lbs 5 sets of 10
60lbs 3 sets of 10
70lbs 3 sets of 10
80lbs 3 sets of 10

2 arm extension on machine
85lbs 1 set of 30,25,15,10
75lbs 1 set of 25,20,15,10
65lbs 3 sets of 15
55lbs 1 set of 50,5 sets of 15

2 arm dumbell extension
55lbs 3 sets of 10

kickbacks
55lbs 3 sets of 10

my triceps are very weak so I might throw them in as a 2 time a week exercise.

[BigmanB]

back

pulldowns reverse grip
220lbs 3 sets of 10,3 sets of 5
190,180,170 3 sets of 5
160,150,140,100lbs 3 sets of 10

cable rows
220,190,180,170,160,150,140,100lbs 3 sets of 10

dumbbell rows 55lb weight
3 sets of 10

[BigmanB]

chest

chest press machine
warm up 40,50,60lbs 1 set of 10
200lbs 3 sets of 10,1 set of 15
190,180,170,160,150,140,130,120,110,100,90lbs 1 set of 30 for each weight

1 arm presses
40,50,60,70,80,90,100,110 1set of 10
150lbs 1 set of 5

dumbell pullover
55lbs 3 sets of 10

took it easy today my shoulder feels good didnt want to mess it up again starting to train it with some lifts and everything.

[BigmanB]

biceps

machine curls
155lb 1 set of 150,1 set of 100
15 sets of 10
5 sets of 50
100lbs 5 sets of 25

machine curls 1 arm
105lbs 1 set of 10
75lbs 1 set of 10

ruhl style curls with back machine
220lbs 5 sets of 10,2 sets of 8, 2 sets of 5
190lbs 1 set of 10
150lbs 1 set of 10
160lbs 1 set of 10
60,70,80lbs 1 set of 10

[BigmanB]

went back and hit biceps again 2 hours later

machine curls
155lbs
5sets of 25
5 sets of 20
5 sets of 15
5 sets of 10
5 sets of 5
8 sets of 10
100lbs
5 sets of 10
145lbs
3 sets of 10

1 arm
75lbs 1 set of 10,105lbs 1 set of 10

ruhl style curls on back machine
100lbs 2 sets of 10
85,75,65,55lbs 1 set of 10

[Mygeeto]

you love ur calves..but give em more days rest.
and if u have too, train ur arms at the end of a workout.
such as back-biceps and chest-delts-tri's....they should be burnt heavily after the compound stuff anyway but if u think that they arnt, then just do some bent over reverse T-Bar rows or Close Grip Bench Presses

[BigmanB]

thanks for the advice im actually going to hit back tonight I have to run hella business today