[CALIBBER]

hey guys
today wasn't the best shoulder/tris day.

shoulders seated military press werm 45x20
x1 155 2x 160 3x185

db presses
1x 70s 2x75s 3x80s

seated side later
1x 25s 2x40s 3x40s

bent laterals
1x 50s 2x50s 3x70s

I think that I'm going to change my shoulder routine. I'm kinda getting in a rut

tri close grip bench press 135x20 (i had some elbow issues so i went light)
1x 135 2x135 2x185

lying exeensions
1x 50 2x 70 3x 100 (not inclineing the bar)

seated overhead extensions
1x70 2x100 3x 110

pushdowns
1x1140 2x145 3x150

thats all for today.

[Nothin' but a peanut!!]

holy cow 4 for triceps you're gonna have massive horseshoes~

[bombdigity510]

damn some big ass numbers

[CALIBBER]

the scary part is that, those aren't the heaviest i go. i've u read previous shoulders/triceps workouts that I posted. i did side laterals with the 80s and close grip pressed 255. but i kept think that I should lower my weight. bc im after bodybuilding and not powerlifting.

[CALIBBER]

hey guys
today wasn't my best day. I couldn't sleep the whole night and was dead after work but still trained but it was averge for me.

chest bench press
1x 2235 2x275 3x315 for 3 then drop set 225

incline db press
1x 70x 2x80s 3x85x

flat flyes
1x 85s 2x90s 3x95s

db pullovers
1x 85 2x90 3x100

bis bb curls werm up 45x20
1x 135 2x155 3x135 drop set

seated db alt curls
1x 30s 2x 55s 3x 60s

peacher curls (EZ bar )
1x 60s 2x90 3x 95

seated hammer curls
1x 60s 2x65s 3x70s

abs calb crunches
1x 140 2x145 3x150

floor crunches
3x20

thats all for today..i hope tomorrow is a better day..

[xtweak05]

hey man even tired your throwin up some monster numbers. Them hammers are great man for sure. Try to get a good nights sleep tonight and hit them hard tomorrow, good luck.

[CALIBBER]

hey guys
today i only did thighs.

quats squats werm up 135x20
1x 225 2x275 3x315

leg press
1x 5 plates a side 2x7plates a side 3x 10 plates a side

heck squats
1x4 plates a side 2x5plates a side 3x6plates a dide

hams SLDL 45x20
1x 135 2x225 3x275

\lying leg curls
1x 90 2x100 3x110

seated leg curls
1x 150 2x200 3xfull stack

thats it for today guys . as you can see im going kinda my light weights.

[xtweak05]

damn man those are some great numbers. Hack squat definetely, same with SLDL.

this is your light weights? jeeze man, strong man you are indeed.

[Rocky]

lol at your "lightweights".

Huge sessions as always.

[CALIBBER]

hey guys
thx for the props. yea those are my light and easy lifts. well, guys i deided to change my split up to a five day split. bc of my work and wanting to give bodyparts my 100*% attenion

so monday i did chest/bis/abs
tu was thighs
today wias shoulders and calves
tomorrow im think back/traps
fri is ti's /calves/abs (next wee is an arm day)


well today i did shoulders and calves. i didnt feel my best but here was my workout. i also now going to do smith machine for presses

shoulder smith machine press werm up 45x 20
1x 135 2x185 3x 225

db press
1x 60s 2x70s 3x75s

seated side laterals
1x 30s 2x 40s 3x50s

bent laterals
1x 50s 2x 60s 3x70s

calves seated calf raise werm up 2plates
1x 4 plates 2x 5plates 3x5plates

standing smith machine calf raise
1x135 2x225 3x275

toe press leg press machine
1 x4 plates a side 2x5 plates a side 3x6plates a side

thats it for today. guys

[BigBen]

Yea u gettin up their with those presses bro 225 is startin to get to big boy range just incase u didnt know that. Nice job Calibber.

[CALIBBER]

hey guys
I've now going to do the change thing. every article i read now. everyone says how good it was to keep changin up ur routine

so today was back and traps day

back reverse grip pulldowns werm up 60lbsx20
1x 170 2x200 3x220

reverse grip bb rows aka yates row "feel set" 45x20
1x135 2x185 2x225

one arm hammer machine row
1xa plate a side 2x 2 plates a side 3x3 plates a side

stiff arm pulldowns (on this on weight doesnt really matter)
1x20 2x 50 3x60

hyperextensions
1xbodyweight 2xBW+5 3xBW+10

It was an easy workout. I elt bad that i wasnt going to do deads. when i throught about this at work.

[Rocky]

A change is as good as a rest. lol at the deads - the benefit of hindsight huh.

[CALIBBER]

hey guys
i think i posted in the wreong log. my bad...
well, guys on thur i forgot to post up my traps

so here
shrugs bb shrugs werm up 135x20
1x225 2x315 3x365

bening the back shrugs
1x135 2x 185 3x225 (this exerise is hard when you have big hams)

yestedy i did triceps and calves

tris rope pushdowns werm up 65 x 20
1x90 2x100 3x110

lying extensions "feel set" 40x15
1x 90 2x100 3x110

machine dips
1x 100 2x200 3x300

one arm ext
1x25 2x30 3x40

calves seated calf raise 2 platesx20
1x 4 plates 2x4.5 plates 3x5plates

one legged calf raise
1x 12.5 2x25 3x30
after each set. i pumped out as many calf raise with on weights

[Rocky]

BIG machine dips! :)

[CALIBBER]

hey guys
I've decided to go back to my four day split. i think that five days a week + working 40+ hours is overkill. i read some pros that say a five day split will lead into overtraining before you know. I took this split from Dennis James

monday chest/bis/abs
tue legs/calves
thur back/traps/abs
fri shoulder/tris/calves

so today was chest/bis/abs. im now doing the no two workouts are the same thing

chest incline press werm up 135x20
1x 225 2x245 3x255

db pres "feel set 40sx20
1x100s 2x 120 125s

incline flys
1x50s 2x60s 3x70s

cable crossovers
1x 100 2x 110 3x130

bis EZ bar curls werm up 50x 20
1x 100 2x120 3x150

incline curls ' feel set' 10sx20
1x25s 2x40s 3x50s

preacher curls
1x 32 2x 85 3x100

conaction curls
1x30 2x 40 3x55

abs cable rope crunches
1x 140 2x145 3x15.0

reverse crunch machine
1x80 2x100 3x120

thats a for today. got a good pump

[Rocky]

I bet you did get a good pump with all that. Just out of curiousity - how long do your sessions take?

[CALIBBER]

45-to an hour. . i have a quick pace. i would say that its a HIT workout with more sets.. i do a set, strretch for 10 seconds, do another set and repeat.

today was a killer!!! i guess today's word is 'SWEEP"

quads front squats werm up 45x20
1x135 2x185 3x185

heck squats "feel set" 4 plates a side x20
1c5 plates a side 2x7 plates a side 3x7plates+25lbs on the handles a side

walking lung (killer) 50yard
1x bodyweight 2x 20 3x40

leg extensions (got a cramp in my left leg from the lunges)
1x 230 2x240 3x250

lying leg curls werm up 50x20
1x 100 2x110 3x110

stiff leg deads "feel set' 135x20
1x225 2x275 3x285

seated leg curls
1x100 2x150 3x200

seated calf raisewerm up 2 platesx20
1x4 plates 2x5pales 3x 5 plates

45 degree calf raise
1x 2 plates 2x3 plates a side 3x4 plates a side.

theres some exersise that i havn't done in months like lunges. man my legs are killing me. but thats a ll fo r today.

[Rocky]

Nice work man. I can't believe you do all that weight with such little rest between sets! Amazing.

[CALIBBER]

Hey Rocky
its all but intensity and how much you want it. i do the all-out like Dorian did..

[CALIBBER]

hey guys
today was back/traps and abs. i got in the gym at 2 60 and left at 3 16

back deads werm up 135x 20
1x275 2x295 3x315

lat pulldows 'feel' set 150x15
1x180 2x200 3x210 +110 drop set

bb rows 1x225 2x275 3x295

t bar rows
1x 4 plates 2x 4.5plates 3x5 plates

one arm hammer strengh rows
1x2 plates per side 2x3 plates perside 3x3.5plates a side

traps bb shrugs werm up 135x20
1x315 2x325 3x365

behind the back shrugs
1x 135 2x225 3x315

abs floor cruches 3x 20

'roman chair crunch 3x15-1

I'm so dead in my core. but thats it for today guys

[CALIBBER]

hey guys
today i did delts and tris

shoulders shoulder smith machine press werm up 135x20
1x185 2x225 3x245

db press 'feel'set 40sx20
1x70s 2x80s 3x85s

side laterals raise
1x45s 2x65s 3x70s

bent laterals
1x 70s 2x80s 3x85+45s drop set

close grip bench press 135x20
1x225 3x245 3x265

lying extensions 'feel ' set 10x15
1x70 2x 90 3x110

weighted dips
1xbodyweight 2xbodyweight+10lbs 3x bodyweight+25lbs

short bar pushdows
1x140 2x145 3x150

i throw in some calves
seated calf raise werm up 90lbs x 20
1x 180 2x 225 3x225

single leg calf raise
1x 25 2x30 3x40

thats it for today

[hypocrisy86]

Seated calve raise is working well :)

Do you do the different positions?

Like toes facing inwards and outwards?

[CALIBBER]

hey bro
for seated calf raise i do toes forward. I'm not trying to target a special area in my calves. but for most leg exersies, you do what feels good to you.

I do, change up my routines. you have to keep your muscles guess alil. i do some beyong failure stuff. my favorites are drop set or rest pause. it feels great to try new things. but i try to keep the basics. you know press ,squats and deas in somewhere....i do mostly compund movements.

hola back if you have any more questions bro.

[Rocky]

Nice session again, can't beat sticking to the compounds! As your strength clearly shows!

[CALIBBER]

hey guys
its monday, which means two things 1 back to the working world and chest/bis and abs day.

chest bb bench press werm up 135x20
1x225 2x245 3x 265

incline db press 'feel' set 40sx15
1x 70s 2x85s 3x100s+ 50s drop set

db flys
1x55s 2x70s 3x85s

db pullovers
1x 85 2x 100 3x115

bis bb curls 45lbx20
1x95 2x135 3x155

standing alt curls 'feel' set 35s x15
1x60s 2x70s 3x75s

one arm preacher machine curls
1x 10lb 2x35lb 4x45lbs

hammer curls
1x70s 2x90s 3x100

abs
1x140 2x145 3x150

seated crunch maachine
1x60 2x80 3x100

easy weights today. have a nice one guy

[SimplyHuge]

Nice workouts bud. Moving some heavy weights.

[CALIBBER]

hey guys
today was my legs day. I've noticed that my work has impacted my strengh of my legs a bit. I work in a retail store. so that means alot of walking and carrying alot of crap around everyday.

quads bb squats werm up 135x20
1x225 2x275 3x315

leg press 'feel'set 5 plates a side
1x 8 plates a side 2x8.5 plates a side 3x8.5 plates a sidee (it was like everyone was doing legs and using up the plates)


walking lunges
1x 40 for 100 yards 2x 65 100yards

leg extensions
1x 230 2x240 3x250

db SLDL (couldnt find a free bar) werm up 25sx20
1x 60s 2x100s 3x115s

lying leg curls
1x 90 2x100 3x110

seated leg curls
1x230 2x240 3x250

seated leg curls werm up 90x20
1x180 2x 225 3x250

calf raise on the leg press
1x280 2x270 3x300

thats it for today. btw i learned a new lesson today. dont squat heavy before work

[Natureboypkr]

My leg day was today too, Did you walk like the Scarecrow from the Wizard of Oz after you finished? lol lol lol

[Natureboypkr]

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