[GRAVESY079]

6'4"
277
26

Been lifting for a couple of years, but starting to hit it seriously nowadays, starting to take some shape but still plagued by abdominal fat


Starting this off with BACK

Lat Pull (front):
120 warmup
150 x 15
170 x 12
190 x 6
180 x 6 drop to 160 x 8
Single Low Row(HammerStrength ISO Machine):
95 x 15 ,
120 x 12 ,
135 x 10 ,
142.5 x 8
150 x 6
UnderHand LatPull(HS ISO machine):
90 x 15 ,
100 x 11 ,
105 x 8 ,
110 x 6
115 x 5
Narrow Grip T-Bar :
90 x 14 ,
100 x 10 ,
105 x 8 ,
115 x 6 drop 70 x 10
Assisted PU's: (never could do pull ups all my life)
-150 x 10 ,
-140 x6 ,
-130 x 5 ,
-120 x 4 ,
-110 x 3 ,
-100 x 2

did some forearm at end the day
behind the back wrist curl: 65x30, 75x20,95x14, 100x12
Seated Reverse WCs: 30x20, 30x10, 30x15

No Cardio (shame on me ) had stuff to get done last day of vacation.

[n88tr]

I'd go lighter on the warmup set, or sets, I'd do 1/4 of the weight of your max. How many warmup sets are you doing?

What about your pre supps, post? Stretches, cardio?

[GRAVESY079]

Supps

pre: i have been taking scoop of ON whey and creatine mono when i get home from work usually 30min prior to gym, just prior and into the first set VPX power pump7. Starting may1st adding L-luecine to pre work out and Meltdown form VPX.

post: from gym juice bar shake of pineapple juice+1/2banana+banana protein 45g. once home BCAA and some more creatine with pineapple or apple juice + glutamine also

through out day: omega-3, cla, multi-V, muslcemilk rtd 21g (on way to work for convenience at 6AM,) Joint support(tendinits in right shoulder,bad knees and right elbow starting to be a pain) on weekend when i work out in the morning i have some ON pro complex also

bedtime: L-glutamine. ZMA, and just got some ON's Casien( was taking ON Egg,) and BCaa.
---
stretching usually go with the Doggcrap style toward end of workout

Cardio usually 24-30min post work out on new machine called an Arch trainer at the gym by cybex-using hill interval coure- easy on the knees(played o-line treadmill hurts) sometimes eliptical. non lifting day 30-45min.

warmups usually 1-2 sets pending on movement



by the way today off day / shoulders tomorrow

[GRAVESY079]

Building Boulders in place of my Shoulders

MilitaryPress(down to chin)
warm up 95 for 2sets
135x13
140x11
150x8170x5
180x2 drop 135x6
-switching to DBs next work out, right shoulder had a lot of strain on it

Seated lateral raises
25x15
30x10
30x8
35x6
-still feeling some strain for Mil.P.-

Alt Front raises (total reps)
20x30
25x26
30x20
30x16

Upright Rows
75x15
95x12
105x10
115x8
125x6

SuperSet
reverse incline raises
15x12
15x12
20x10
20x8
DB Shrugs
80x28
90x20
100x15
105x11

Cardio
24 min of Hill interval program on Arc Trainer

[n88tr]

Lots of reps, but whatever you need to shock the body into working...

How do you like the shrug? It's my fav workout.

[GRAVESY079]

Originally Posted by n88tr

Lots of reps, but whatever you need to shock the body into working...

How do you like the shrug? It's my fav workout.

I up the reps better for losing weight, and will go heavey when i can. also on certain body parts i dont feel like i get a good work out if i go heavey low reps(no pump) for me-mainly with shoulders

I like shrugs, stopped doing them for a while but i am back into them. they are good to toss in at the end on either a back or shoulder work out. I like DBs over bar and smith. my gym did just get a shrug apparatus that is a hexagon that you stand in the middle of, I have not given it a try yet but i will i like to switch up between Dbs and other every 2-3 workouts.



Today was a quick Bicep day. i usually hit bi's and tri's together with supersets mixed in but i am coming off of vacation and i was able to get in more days, so i split it up this time.

Straight Bar Curl
warm up: bar(45) and 50
75x15
85x12
95x9
100x6

Alt Incline Curls[
total number of reps(both arms together)
35x30
40x20
45x16
50x12

Plate loaded Machine Preacher Curls
70x16
80x14
95x9
105x5 drop 90x5 drop 75x5

Hammer curls traveling the rack
Alternating(total of both arms) on small rack of 25-45
1st: 45x10 40x12 35x10 30x12 25x16
2nd: 45x8 40x8 35x10 30x12 25x20
3rd: 25x28 30x16 35x8 40x6 45x4
been awhile since i have done these great last pump

Cardio
24 min Hill Intervals on Arc Trainer.

[GRAVESY079]

Tri's
as above usually hit b+t same day, but gained a day by begining on vacation so i split them this week. would have done legs today but i have to help move a couch and chair later and want to be able to carry them down the stairs.lol.

Tri Extension i like this wide v-bar for these it is more like a u-bar
warm up 100 / 120
180x 20
205x14
215x10
225x8

Rope Ex
120x15
140x11
150x10
170x7

Close Grip Bench
150x14
170x7
170x7
185x5 drop 135x10

Single Extension (across body- start opposite pec end on side
-standing sideways to cable, working Tri away from cable) Right/ Left
30x20/20
40x18/18
50x12/12
60x7/7
60x6/6 drop 50x6/6 drop 40x6/6 drop 30x13/13

Cardio
24 min Hill Interval - Arc Trainer

[mitbar]

looks good bro keep lifting hard and soon you will be brolic as all hell.

[GRAVESY079]

i was only going to do cardio today, but once i got there i felt like lifting, so it did one lift per upper body grouping then knock out the cardio.

for back
Wide underhand grip Lat Pulls
warmup 80/100
150x15
170x12
190x10
212.5x6

chest
DB Flat press
80x14
90x11
95x8
100x7

delts
Seated Lateral Raises
25x15
30x8
35x8
40x5

bi's
EZ bar Reverse grip Curls
70x15
80x10
85x8
90x6

tri's
Reverse Grip Tri Ex starting to tink i have tendonitis in right elbow
140x15
150x15
160x15
170x8

Cardio
24 min Hill Interval - Arc Trainer

[GRAVESY079]

OFF DAY

[GRAVESY079]

CHEST Day


Flat Bench(bar)
warm up 135/135
225x8
225x7
235x6
250x4250x3
weak day-don't know why ? lost a couple reps on the early sets

incline press(DBs)
65x15
75x10
80x5
85x5

Flat Flyes
45x15
50x12
55x8
55x6

Pec Deck
205c15
220x11
235x9
250x8
280x6
280x8 drop 220x3

Wide Dips
7
7
7
7
3

no cardio

[GRAVESY079]

Used today as a primarily a cardio day. i pretty much doubled the time to 40 minutes. used the Arc trainer on the hill interval course. this time around i upped the level setting every 10 min section.
then i hit some abs(i have been slacking big time)

slight decline
15
12
12
10
10

self throws
18
8
10
8

knee raises( my hip makes a slight pop during these kinda weirds me out on the downward half near bottom, just the right side)
10
10
10