[GRAVESY079]

BAck: A
Usually I would hit 5 for back, but today I stopped at 4 lower back got really really tight on me.

BB Row
135wu
205x15
210x12
215x10
225x8
245x6 drop 185x12

Lat Pulldown
160x15
180x10
190x7
210x5 drop 170x12

DB Row
110x15/15
115x14/14
120x10/10
125x7/7

HyperExtensions
bxx25
25x12
25x8
25x10
bwz15

[MikeNYY420]

Nice weights, I love hyperextensions. Still no deads huh?

[GRAVESY079]

Originally Posted by MikeNYY420

Nice weights, I love hyperextensions. Still no deads huh?

No, I started rocking the deads, I do them every other workout. I also do them off of a rack as of right now set just below the knees, I'm a tall guy so starting this way is easier than going straight from the floor.

[GRAVESY079]

Arms Race: A

Close Grip Bench
135wu
160x14
170x10
175x8
185x6
190x5 drop 150x8 drop 135x8

DB Skulls
30x15
35x10
40x7
45x4.5 lol

Reverse Grip Ex
140x18
160x13
170x10
180x8 drop 150x8

Preacher Curl-EZ bar
75x15
85x10
95x7
105x5
70x12

Alt Hammer Curls R / L
35x20/20
40x13/13
45x10/10
50x8/8

Reverse Grip BB Curls
50x15
60x12
70x10
80x8

Iso DB Spiders R / L
25x10/
25x8/8
25x6/6

Cardio:

[GRAVESY079]

CHEST: B

Cut the gym short was going to finish up with HammerStrenght Incline ISO press but after doing the db flat my right elbow pretty much flaired up like crazy, almost had to stop right then and there but I did the fly movements(cable cross and pecdeck) just did not want to do another pressing movement. Had all the intention of doing a bit of cardio but all I wanted to do was get home and get some ice on my elbow in hopes of easy the major discomfort and reduce any swelling that was most likely going on.

Incline Press
135wu
185x10
190x8
200x6
205x4
210x2 drop 185x3 drop 135x7

DB Flat
80x15
90x9
100x6
105x3

Cable Cross OVer
60x15
70x12
80x10
90x5 drop 50x9

Inverted Cable Cross OVer
30x10
40x10
40x8
50x6

PecDeck
205x15
220x9
220x8
250x10

[GRAVESY079]

Yesterday I did legs. I was not into it at all. Decided to give squats a try, still dont like them, I am a tall guy and they just feel awkward. I think I am going to just stick to the leg press for a mass builder and just start loading it up like crazy. I did 3types of squats, regular, on a machine and a new vertical hack squat. The vertical hack squat was ok the other i did not like them. Smith squats are ok, only thing I did not do was front squats.
squat
135x15
185x10
185x10
SquatMachine
90x15
180x12
235x10
Vertical hack
145x15
180x12
235x10
270x6
Standing Calf Raises
200x20
250x20
300x15
350x12
400x12
Again I was not into this work out.


Today however I was all for it, SHoulder:B was on the menu.
DB Press
45wu
70x15
80x10
85x6
85x4
90x4
60x12

Laterial Raises
30x15
35x12
40x7
40x6

Alt Front Raises(thumbs up)
25x15/15
30x10/10
35x9/9
40x6/6

Rear ReverseIncline Raises
15x15
20x12
25x8
25x7

BB Shrugs( in front this time)
225x15
275x10
275x10
315x8

Cubans
20x15
25x10
30x7
30x6

[GRAVESY079]

BACK: B

Dead Lifts
135wy
225x12
250x8
250x8
275x5
300x3

WideUnderHand LatPullDwn
180x15
200x10
210x8
230x5 drop 190x5

TBar_chest paded type
115x8
115x8
125x6
135x5
90x10

Low Row
170x15
190x9
210x7
220x5

Assisted PU's
-100x4
-100x3
-120x4
-150x6
-150x3

Cardio:

[GRAVESY079]

ARMS Race: b
during the Bi's portion I stretched the Bi's in between almost every set

BB Curl
45wu(bar)
80x15
85x12
95x10
100x7
110x5 drop 65x10

Alt Incline Curls R / L
35x15/15
40x11/11
45x8/8
50x5/5

CloseGrip Curl Bi's got super pumped during these
600x15
70x10
80x8
90x5

Standing OverHead Extension(high cable setting) I was going to use a DB for sitting but when I did my elbow felt like it was on fire so I went to the cable
100x20
120x15
140x10
160x6

Rope EX
120x15
140x12
150x8
160x6
130x12

Single EX
40x15/15
50x12/12
60x10/10
70x8/8

Overhead Single DB
25x12/12
30x8/8
30x7/7

Cardio: Interval

[GRAVESY079]

CHEST: A

Flat Bench
135wu
200x15
225x7
235x6
245x5
255x2 drop 195x10 drop 165x8

Incline DB
70x14
75x9
80x7
85x6

Flat Fly
45x15
50x11
55x7
55x6

Incline FLy
35x10
40x6
40x7
45x3

Cable Cross Over
60x12
60x8
70x7
80x6
50x10

HammerStrenght ISo Vertical Chest PRess
45sX10
45sX8
70sX7
70sX5 drop 45sX10

[GRAVESY079]

LEGS A
short and sweet

Leg Pres
270wu
450x15
540x10
575x8
600x6
630x5 drop 360x10

Smith Lounges
65x15/15
75x12/12
85x10/10
95x8/8

Prone Hamstring Curls
100x15
110x12
120x9
130x7
140x5
150x3 drop 90x6

Standing calf Raise
200x20
250x20
300x15
350x15
400x8

[GRAVESY079]

Shouldaz: A

Mil Press
95wu
160x11
165x8
170x7
175x6
185x4 drop 135x8

Front Bar Raises
50x15
60x12
65x9
70x6

UpRight Rows
120x12
125x10
135x7
140x6

Rear Pec Deck
100x15
115x16
145x8
160x6
160x7 drop 130x6 drop 100x8

Century DB Shrugs
100x25
100x20 (45)
100x15 (60)
100x15 (75)
100x15 (90)
100x10 (100)

Cubans
20x15
25x12
30x7
30x6 drop 15x6

Cardio:
10min of 30sec/60sec HIIT
10min MI
10min of 30sec/60sec HIIT

[GRAVESY079]

ARMS Day: a

Close Grip Bench
135wu
155x15
165x12
175x9
185x7
195x5 drop 145x9

DB Skulls
25x15
30x10
35x8
40x5

Reverse Grip Extensions
120x15
150x15
170x10
180x10 drop 160x6

Preacher Curls
80x15
90x11
100x6
100x6
70x12

Alt H