[Banshee20]

Originally Posted by Rocky

For shoulders that "need work" they sure can lift! Nice workout - as per!

Thanks a bunch Rocky, I appreciate it! :xmastongu

Tuesday
11/20
Chest and Triceps

Flat DB Bench
40lbs X 12 reps
40lbs X 12 reps
45 lbs X 10 reps
50lbs X 7 reps-drop set to 35lbs and did 10 more reps

Superset:
Incline Hammer Strength Bench
-reverse pyramid
90lbs total X 10 reps X 2 sets
70lbs total X 10 reps X 2 sets
60lbs total x 8 reps

Flat DB Flyes
25lbs X 12 reps
30lbs X 12 reps X 2 sets
25lbs X 10 reps

Superset
Push ups to failure
-have no clue how many per set--I know I did three sets, it hurt pretty bad. Thought I might fall on my face.

Pullovers
35lbs X 12 reps
40lbs X 12 reps
45lbs X 10 reps

Superset:
French Press
25lbs X 14 reps
30lbs X 14 reps X 2 sets
35lbs X 12 reps

Close Grip Bench
40lbs-to failure---something like 20 reps
50lbs- to failure X 2 sets---something like 20 reps again
60lbs-to failure--I know this one was 16 reps

Kickbacks
15lbs X 12 ea side X 3 sets

Banshee

[robcardu]

kick backs ....does it work for u ?? is it good? cus it doesn´t feel right ,everytime i try it i feel a pressure on my shoulders.....i dont know everyone love it

[Rocky]

^^ I think the key is like DB raises - use a lot lighter weight than you think to really squeeze the DB up and use only the tri. I find, the lighter the weight, the more I feel it and I still only get the same number of reps out! Just a thought.

[Banshee20]

Originally Posted by Rocky

^^ I think the key is like DB raises - use a lot lighter weight than you think to really squeeze the DB up and use only the tri. I find, the lighter the weight, the more I feel it and I still only get the same number of reps out! Just a thought.

Yep, I agree with Rocky-the above is what I always do with kickbacks..lighter weight, keep the form strict and squeeze. They work well for me but I also have to focus on not letting my shoulder twist into the exercise.

Wednesday
12/21
Cardio and Abs


Banshee

[Banshee20]

Thursday
12/22
Back

Reverse Grip Lat Pulldowns
90lbs X 12 reps X 2 sets
95lbs X 12 reps
100lbs X 10 reps

Hammer Strength Iso Row(narrow grip)
120lbs total X 12 reps
140lbs total X 10 reps X 2 sets
150lbs total X 10 reps

Back Extensions
35lbs X 10 reps X 4 sets

Underhand BB Row
95lbs X 12 reps X 2 sets
115lbs X 10 reps X 2 sets

One Arm DB row
40lbs ea X 12 reps
45lbs ea X 12 reps
50lbs ea X 10 reps
55lbs ea X 8 reps

Was a pretty good workout. I think Im addicted to the hammer strength iso row, it made my back really sore last time so I decided to throw it in again this week.

Banshee

[Freakzilla]

Impressive one arm db rows.

Freak

[Banshee20]

Originally Posted by Freakzilla

Impressive one arm db rows.

Freak

Thanks Freak. :) I cant keep really strict form on the 55s and I have to use straps but I can get em for a few! The 50s I can do with better form.

[digink]

Originally Posted by Banshee20

Was a pretty good workout. I think Im addicted to the hammer strength iso row, it made my back really sore last time so I decided to throw it in again this week.

Banshee

I used to do those too, haven't been on that machine in a while but they sure as hell hit your back hard! I'll throw those in tomorrow when I'm doing back thanks to you :xmasbiggr

[Banshee20]

Originally Posted by digink

I used to do those too, haven't been on that machine in a while but they sure as hell hit your back hard! I'll throw those in tomorrow when I'm doing back thanks to you :xmasbiggr

Awesome! Ill look forward to seeing how they go for you digink. Thanks for visiting!

[Banshee20]

Friday
12/23
Legs

Walking Lunges
35lbs ea hand X 10reps X 2 sets
40lbs ea hand X 10 reps X 2 sets

V-Squat
90lbs X 15 reps X 2 sets
110lbs X 15 reps
130lbs X 15 reps

Leg Extensions
90lbs X 12 reps X 2 sets
100lbs X 12 reps

Seated Leg Curl
80lbs X 12 reps X 2 sets
90lbs X 12 reps

The Walking lunges kick my butt every time I do them, but theyre so good. And the V Squat makes my back hurt, ah well.
Happy Holidays everyone! Probably wont be back to the gym until Tuesday 12/27. Most likely do some Cardio/Abs etc for the next few days. :)

Banshee :xmastongu

[Rocky]

Happy Xmas - hope you get what you want!

[Rocky]

btw sweet signature - another pumpingiron masterpiece!