PDA

View Full Version : I Am My Maker


Pages : 1 2 3 4 5 6 7 8 9 10 [11]
D-NUTZ
02-07-13, 3:29 pm
2-7-13 Chest/Shoulders

DB Hex Press - 25’s under bench for slight incline.
40x12
45x12
50x10
50x10

Machine Chest Press/Band Stretches - Orange micro minis. Paused at stretch and squeeze. Explosive.
3 sets of 10

Pec Minor Dips
+45x12
+90x7
+90x9 *DS* BWx10

Ladder Pushups on Smith.
2 sets. 5 or 6 “levels” per set.

Rear Delt Cross Cable Pulls
3 sets of 15+10 partials
1 set of 25 partials

Partial DB Side Raises
55x20 for 5 sets

Rear Delt Destroyer Set
40x60 *DS* 20x30 *DS* 10x10
D-NUTZ
02-08-13, 9:11 pm
2-8-13 Arms

One Arm Overhand Pressdowns - 1-2 second squeeze.
4 sets of 10

Tricep Dips
-90x12
-45x10
BWx8
BWx9

Machine Extensions
2 sets of 15
1 sets of 12+10 partials

Flat Kettlebell Skullcrushers - Big stretch and held squeeze.
15x20 for 3 sets

Pinwheel Curls - With Grip4orce
45x6 for 5 sets

Seated Machine Curls
4 sets with lots of partials on the last set.

Machine Preacher Curls - With Grip4orce. 3 second negatives. Long squeezes.
3 sets

BB Curls - With Grip4orce.
65x8
65x8
65x8 *DS* 65(no grips)x7 *DS* 45(with grips)x10 *DS* 45(no grips)x10 *RP* 8 half reps (reverse curls)
D-NUTZ
02-09-13, 12:27 pm
2-9-13 Heavy Back

Deadstop DB Rows
85x6
95x6
100x6
110x10 (6+4 sloppier).

Wide Overhand Chest Supported Row
45x12
45x12
70x10
90x8
115x6

BB Shrugs
135x15
225x15
315x10
365x8

Neutral Grip Star Trac Pulldowns/Wide Grip Partial Pullups - Left, Right, Both on pulldowns.
100x6,6,6/BWx10
120x5,5,5/BWx8
120x5,5,5/BWx8
120x5,5,5/BWx8

Rack Deads/Hypers - Bar right at knee at start of pull. 10 second rest between reps.
455x10/BWx20
firsthorseman97
02-19-13, 8:45 pm
Why haven't you been posting your training?
D-NUTZ
02-19-13, 11:39 pm
Why haven't you been posting your training?

To make people like you ask questions
firsthorseman97
02-21-13, 3:36 pm
To make people like you ask questions

I knew it!
D-NUTZ
03-04-13, 6:43 pm
3-4-13 Heavy Chest/Shoulders

Incline DB Press
85x8
95x8
100x6
90x6

Incline BB Press
135x15
165x12
185x10
205x6

Decline Cable Chest Press/PecDeck
16KGx10/150x8
16KGx8/125x8
12KGx10/100x10
12KGx10/75x15

DB Side Raises
30x12
30x10
30x10
30x10 *DS* 20x10 *DS* 10x15

Cross Cable Rear Delt Pulls
30x15
40x15
40x12
40x10 *DS* 30x30 partials

Cable Upright Row/Band Pulls - Pink mini band for pulls.
100x15/8 pulls
120x12/8 pulls
140x10/8 pulls
D-NUTZ
03-05-13, 5:39 pm
3-5-13 Light Back

V-bar Seated Cable Row
156x12
168x10
180x10
120x10

Chest Supported Row
1+25x12
2x10
2+25x8 *DS* 1+25x10 *DS* 1x12

Regular Pulldowns
120x12
132x10
132x10

DB Pullovers
60x10 for 3 sets

Horizontal Shrugs
3 sets of 15, 12, 10