[GRAVESY079]

Originally Posted by chrispghmuscle

Nice job Graves.. Are # are almost the same man..

thanks.

Nice.
i'll take a look see at your new training log Zir Red style.

[GRAVESY079]

Shoulders: A

Seated Mil Press
95wu 145x14
155x9
160x7
170x4
185x3 drop 135x5

Front bar Raises
50x15
60x11
70x7
70x6

Upright Rows
110x15
120x10
130x10
140x6

Rear Cable Cross
30x15
33.3x8
40x4
40x3 drop 20x10

DB Shrugs
90x25
100x8
110x15 (straps)
120x12 (straps)
125x10 (straps)

Hammer Strength Behind Neck Press*
110x18
140x15
180x8
200x5

Cardio: YES [ ] NO [ ]
28min Hill interval program @ MI

[GRAVESY079]

i have been pairing chest n tri's, and pairing back and bi's. i have come to the realization that i am pretty much spent after back, so come next month (next week is sept) i am going to go back to the way it was with an Arms day but still maintain the A and B Style, Like my Arms A will be tri's first and B will be bi's first.

did back today and was just to to to spent to do bi's

[GRAVESY079]

Back and Bi's: A, but it ended up being only Back


Undrehand BB rows
135xwu
200x13
210x10
215x8
230x5
230x4 drop 185x10

Lat Pulldowns
160x15
180x11
200x8
210x5 drop 150x8

DB Rows R/L
100x15/15
110x12/12
125x8/8
125x7/7

Hyper Extensions
bwx20
25x15
30x12
35x10 drop bwx8

Assisted PU
-100x6 x6 x5 x5

Cardio:

[firedrake]

Good numbers! Keep it up! I'm gonna have to try that rear cable cross.

I know what you mean, though -- back slays me all by itself.

[GRAVESY079]

Originally Posted by firedrake

Good numbers! Keep it up! I'm gonna have to try that rear cable cross.

I know what you mean, though -- back slays me all by itself.

yeah i like the rear cable cross. some do it bent over with the pulleys set at the lowest right cable left hand, left cable right hand.
-i set the pulleys at just above shoulder height and stand up right just behind the pulleys about a half step to a step back from the pulleys being at my side.. i do these when the cable crossover is free if not i will do the reverse pec deck instead. in my other wo i use db bentover or off an incline bench face down.

i have going heavier than before with my back and it has just been killing me beside the fact that my lower back will usually tighten right up afterwards.

gong to give bi's hell tomorrow since i missed them today, short and painful day at the gym, and some cardio to boot.

Yeah my numbers are looking good from where i was a year ago but they could be better, my diet(if you would even call it that) or more like my intake is all over the place, i try to be mindful of time and content. Sept first i am going to give it my all and plan something out and try to follow it the best that i can. i work long days so those days are going to be tuff. Sundays into monday morning are a 24hr shift for me, but i am at a base through out the day so i can pack food and fridge it. Tuesday are going to be my cheat day, i work 16hrs and am pretty much on the road, i dont have a base but i am in an ambulance that floats around, i could cooler it but i wll be mindful of my food on the run.

[firedrake]

I understand about things tightening up -- I'm still working around scar tissue from the surgery . . . but each workout gets a little better. This time a year ago I was still in a brace and sleeping 17 hours a day, and still on pain meds, so almost anything's an improvement. I figure I'm just going to nail arms and shoulders tomorrow for the hell of it and see what happens.

I've got to modify my split, though -- I'm not happy yet.

Diet is a challenge for me -- last weekend I was in Alabama from Thursday through Tuesday, for my aunt's 87th birthday, and of course everyone wanted to feed me. Luckily, I don't seem to have put on any weight I didn't want.

My fiancee doesn't understand what I'm after, but she's willing to support it, so she helps me keep things on track, which is nice.

[GRAVESY079]

Since I could not muster the energy to get to my Bi's after back yesterday, i hit them solo today. Did the same that i would have done yesterday with some added sets and 2 extra lifts.



BB Curl
45(bar) wu
65x15
75x12
85x12
95x9
100x8
105x6 drop 10x10

Alt Standing DB Curls R / L
35x15/15
40x12/12
45x9/9
50x6/6
55x5/5 drop 30x5/5

Close Grip Straight Bar Curl- pinkies almost touching
50x15
60x12
70x10
80x8
80x6

Ez Bar 21's- alternating angles
50x7-7-7 inside angle
50x7-7-7 outside angle
50x7-7-7 inside angle
50x7-7-7 outside angle

Iso DB Curls off preacher R / L
25x6/6
25x5/5
25x4/4

Cardio
Went on the Rotating Stairs of Death, lol.

[GRAVESY079]

Originally Posted by firedrake

My fiancee doesn't understand what I'm after, but she's willing to support it, so she helps me keep things on track, which is nice.

Always good to have the support of the loved ones, makes things easier.

[firedrake]

Nice arm session. I'm having a little trouble with my left arm -- when I tore the bicep six years ago, I didn't regain full supination, so I'm prone to tendinitis with the elbow.

You're readin' good -- I'm looking forward to seeing your progress.

[GRAVESY079]

Happy Labor Day
Made to the gym right after i got home from work, gym was closing at Noon.

by the way due to failing to muster enough energy after back wo to hit bi's and tri's can be tough to get after chest for September i have modified my wo schedule to but arms on there own day Tri's and bi's together instead of following a big body grouping, so that is why there is no tri's to follow.

Chest B

Incline Bench
bar for wu
165x15
185x10
195x7
205x5
210x4 drop 150x8

Flat DB
85x12
90x10
95x8
105x5

Cable Cross
50x15
60x14
70x9
80x6

Invert Cable Cross
40x12
40x10
50x8
50x8 drop 30x12

PecDeck
205x15
220x12
235x10
250x7
265x5
280x5
295x3

Cardio
Today is a holiday so i took a holiday from cardio (best excuse out there besides Going Fishing) lol

[GRAVESY079]

I took today off. I have not had back to back days off from the gym for some time now, plus yesterday was a busy day at work and i am dead tired form that. I opted to sit today out, I did knockout some push-ups before I hoped in the shower. But that was it.