Here we go again!

[spartan300]

With my core quad building movement gone (squat)
This is now my reality…

EXTENSIONS (ICARIAN)
HAMMER V SQUAT
LEG PRESS 45 DEGREE (NEBULA)

STANDING CALVE 10 sets

NO HAMS TODAY.

Nothing takes the place of squats. NOTHING!
just my 2 cents.

[spartan300]

In my past experiences AB I've found doing biceps after a heavy back workout did not yield optimal results. Case in point attempt working your biceps before a back workout or better yet a heavy triceps workout before chest. By the time you're done hitting all your heavy compounds how would expect the smaller group to respond? Obviously
this is based on my own preferences. But I would suggest you exhaust all options before coming to any conclusions.

My apologies this post was in response to CD's question.

[Altered Beast]

Having an arm day on its own is the third option. It’s the way of the Beast LOL

What can I say, but......GAINZ! =)

In my past experiences AB I've found doing biceps after a heavy back workout did not yield optimal results. Case in point attempt working your biceps before a back workout or better yet a heavy triceps workout before chest. By the time you're done hitting all your heavy compounds how would expect the smaller group to respond? Obviously
this is based on my own preferences. But I would suggest you exhaust all options before coming to any conclusions.

Rock on! I just hit one biceps movement on back day and one triceps movement on chest day to get some extra work in as I'm trying to get back to where I was.

YES!! Ideally.

=)

My apologies this post was in response to CD's question.

No worries, Sparty! It's all GAINZ up in here.

[spartan300]

Last night…

LYING THIGH CURLS 12 sets
STIFF LEG DL’s (95lbs.) 7 sets
8 sets “COW” raises

This mornin…

DELT-BI

SMITH SEATED MILITARY
DB LATERALS
REAR DELT MACHINE
MODIFIED CABLE FACE PULLS


CABLE CURLS
ALT DB CURL
SCOTT MACHINE CURL

**standard protocols apply**

[spartan300]

Shits so easy when you don’t concern yourself
with using respectable poundages. Lmao!

[spartan300]

BACKING IT UP!!

WIDE GRIP PULLDOWNS TO THE FRONT
SUPPORTED T-BAR ROW
CYBEX SELECTORIZED MACHINE ROW
CLOSE GRIP PULLDOWNS NAUTILUS

Go ahead and TRI me!!
STRAIGHT BAR PUSHDOWNS
SELECTORIZED BODY MASTER SEATED TRICEP EXT,
DIP PLATELOAD

**Didn’t count sets,increased poundages when I felt like it**

[Altered Beast]

GAINZ up in here!

[spartan300]

GAINZ up in here!

Just going through the motions Bubba. Thanks Bud!

[Cellardweller]

Just going through the motions Bubba. Thanks Bud!

No. You’re building up exercise tolerance. Once re acclimated to the movements, you will be increasing the weight as tolerated. I felt like I was just going through the motions when I restarted too. Change will happen. You might have new limitations, but testing the limits is what we do.

[Altered Beast]

No. You’re building up exercise tolerance. Once re acclimated to the movements, you will be increasing the weight as tolerated. I felt like I was just going through the motions when I restarted too. Change will happen. You might have new limitations, but testing the limits is what we do.

/\ This ole Sparty!

[spartan300]

Small bites huh guys.

[spartan300]

Extensions
belt squats
seated leg press

single leg-
thigh curl

seated thigh-
curl

Standing calve

[Cellardweller]

Small bites huh guys.

Baby steps are forward progress. I pin a 2.5 lb plate to a stack sometimes when I want a little more but I know I’m not ready for the next weight on a stack. We have the 5 lb weights that you can put on top of a stack, but I know I don’t want that much yet. Test your limits, know your limits, marinate there building up tolerance then nudge across the line some. Don’t step across the line, just a little nudge, then marinate and repeat. It’s how I’ve worked my shoulder. I’m tempted to try this with my knee next.

[spartan300]

Baby steps are forward progress. I pin a 2.5 lb plate to a stack sometimes when I want a little more but I know I’m not ready for the next weight on a stack. We have the 5 lb weights that you can put on top of a stack, but I know I don’t want that much yet. Test your limits, know your limits, marinate there building up tolerance then nudge across the line some. Don’t step across the line, just a little nudge, then marinate and repeat. It’s how I’ve worked my shoulder. I’m tempted to try this with my knee next.

Encouraging words.

[spartan300]

DB INCLINES (70's)
HAMMER DECLINE
CABLE FLYES

EZ CURLS
BI- SOLATOR MACHINE (21's)

[spartan300]

Just for shits, giggles, and grins!


Rope pushdowns
bb scott curl

seated incline tricep ext
2 arm cable curl

dip machine
alt db curl

db hammer
wrist curl

[spartan300]

A little chest and back music if you please maestro!

PULLDOWNS
INCLINE SMITH

HAMMER SELECTORIZED REVERSE GRIP ROW
“ “ “ “ CHEST PRESS

SEATED CABLE ROW
PEC DECK

[spartan300]

Extensions *7 sets
Hammer V squat
“NEB” 45 degree Leg press
Lying thigh curl **10 sets
SLDL

Toe press
seated calve

* extra sets needed to warm it up!
** feeling it felt good!

[spartan300]

More like golfball, lmao!!

Nautilus plateload presses
5x8 (90lbs)

seated DB laterals 8x8(17.5lbs)

cable rear delt 5×12
BB uprights 5x10

[Cellardweller]

Your strength is pretty good for rocking a set of golf balls LOL. Remember this is just the start. Amazon has your order and the cannonballs will arrive in 6-8 weeks.