[GRAVESY079]

^thanks, I try.

Short and Sweet Chest. switched some things up for the month of June.

Incline Bench
135x15
170x10
185x6
190x4
190x5 drop 135x10

Incline Fly
35x15
40x12
45x10
50x8

Flat DB
75x15
85x8
95x5
95x5

Flat Fly
40x15
45x12
50x10
55x6

[GRAVESY079]

tuesday was an off day.
-----------------------

Today was a fast and furious Tri only day. i am starting to decrease the weight here and there to increase the rep range to change things up.

Tri Extensions
150x15
160x15
170x15
180x15

Single Tri Ex
R / L
40x20/20
50x15/15
60x14/14
70x10/10

Rope Ex
120x15
130x10
140x9
150x6

Single Over Head DBs R Elbow still aches
R / L
25x15/15
30x10/10
30x8/8

Dip Machine
210x15
225x15
240x10
255x8

[GRAVESY079]

BACK. Once again going light on the weight for awhile.

Neutral Grip Lat Pull
100wu
120x15
140x12
150x10
180x8

Wide Rows
80x15
100x15
120x12
150x8

Low Underhand Rows
120x15
150x12
180x10
200x6

DB Rowsx
75x10/10
80x10/10
90x7/7
100x7/7

Bent Underhang Rows (Smith)
135x15
x12
x10
x10

[GRAVESY079]

Shoulders

DB Press
40wu
65x15
70x12
75x7
80x7

Lat Raises
25x15
30x12
35x10
40x5

Alt Front Raises
R / L
20x20/20
25x12/12
30x10/10
35x8/8

Seated Rear Raises
15x15
15x12
20x8
20x6

DB Shrugs down the rack
80x20 -> 75x20 -> 70x15 -> 65x15 -> 60x15

[GRAVESY079]

down from 277 to 269

hit Bi's alone today, usually i do three thing for bi's, today i did five so a i was taxed toward the end.

Straight bar curls
bar for wu
65x15
75x15
85x12
95x8
100x6

Seated Alt Curls
R / L (total)
40x14/14 (28)
40x10/10 (20)
45x8/8 (16)
50x6/6 (12)

Thick Rope Curls
100x15
110x15
120x10
140x6


Machine(plate loaded) Preacher curl
70x12
80x8
80x6
70x7

Iso Broken Wrist Curls
R / L
20x10/10
20x7/7
20x6/6

[GRAVESY079]

CHEST Day = best day

Incline bench
135x15
150x15
170x10
185x6
190x3 drop 140x10

Flat DB
75x14
80x11
90x7
100x4

Inverted Cable Cross
30x18
40x12
50x8
50x6

Cable Cross
50x15
60x12
70x10
80x6

Pec Deck
205x10
175x12
190x10
205x10
235x6 drop 160x6

[GRAVESY079]

BACK Attack- counting down on time between sets.

Bent Rows(underhand grip)
wu 95x30
135x18
150x15
185x6
185x8 drop 150x8

DB Rows
80x15
90x12
100x8

Wide Underhand Lat Pulldwn
120x18
150x12
180x10
200x5

DB Pull Overs
65x12
65x12
70x8
70x7
55x15

Wide Row 21's
80x7/7/7 (21)
100x7/7/7 (21)

Narrow Row 21's
100x7/7/7 (21)
120x7/7/7 (21)

No cardio at gym, going to try to get some jump rope in at the house or some thing else outside, since the heat wave is gone and it is a little more bearable outside.

[MikeNYY420]

Those are some heavy weights nice. Why are you doing the underhand grip, just as a change from the overhand.Cutting down the time between sets is hard from me to do because it makes it harder to repeat the same weight for near the same reps as before. Looks like you got it down though.

[GRAVESY079]

Originally Posted by MikeNYY420

Those are some heavy weights nice. Why are you doing the underhand grip, just as a change from the overhand.Cutting down the time between sets is hard from me to do because it makes it harder to repeat the same weight for near the same reps as before. Looks like you got it down though.

thanks i try to get big weight with as much and keep form, but starting to trim the weight to get a higher rep range, gotta lower weight and add reps some what slowly cause i don't want to feel like i am cheating myself out of a work out.

under grip for which, the bent rows or the lat pull?

thw underhand wide lat pull hit more of the lower lat than a regular lat pull that mainly hits the upper and widen them.

the underhand for the rows, i have not done them in a while, and i can get a better squeze at the top going underhand, i will usually go with a regular overhand grip when i to T-bar rows, so it changes things up.

[GRAVESY079]

shoulders. the short rest time (down to about 30-50) caught up to me during db press.


DB Press
40wu
65x15
70x8
70x7
80x4

Lateral Raises
30x15
35x10
35x8
40x5

Front Bar Raises
40x15
50x10
50x8
60x6

Rear PD
100x20
130x15
145x12
160x10

DB Shrugs Drop Set Down the Rack
80x20 > 75x20 > 70 > 65x15 > 60x15


Carbio
24 total min
3 min warm up
HIIT
3 min cool down

[MikeNYY420]

Wow these are some very impressive weights again for shoulder day. I know what you mean about taking off some weight and not cheating I've been doing that recently too. Although I really hate it cuz I love moving real heavy weights. Rear pd, is that pulldown? How do you do those? The lateral raises are especially impressive I can only do like 20lbs for 10. For rear delts bent over lateral raises have been great for me. As the only isolating rear delt workout I do they really gave them some size and strength. So next time you switch exercises I'd recommend those.

[GRAVESY079]

Originally Posted by MikeNYY420

Wow these are some very impressive weights again for shoulder day. I know what you mean about taking off some weight and not cheating I've been doing that recently too. Although I really hate it cuz I love moving real heavy weights. Rear pd, is that pulldown? How do you do those? The lateral raises are especially impressive I can only do like 20lbs for 10. For rear delts bent over lateral raises have been great for me. As the only isolating rear delt workout I do they really gave them some size and strength. So next time you switch exercises I'd recommend those.

Rear pd = Rear Pec Deck.

bentover