Delt/Biceps

Today training was Shoulders and biceps. Felt pretty good. I have worked up to 145 pound DB presses for 5 and than 8 reps several weeks ago when I did these, so today coming back to DBs after a few weeks my goal was to hit 3×8 with 145s which I did exactly that. DB Side Rise 3×10 Underhand Barbell Front Raise 3×12 Hammer Strength Standing Shrug 3×10 Bent-over rear delt single arm cable fly 3×12 Preacher Hammer Strength Curl 4×8-10 Seated Alternating DB Curl 4×10 each Warmed up with abs for about 200 reps on the ball. Warmed up the delts before pressing with 3 light sets of 15 on the lateral raise machine and...

Last few workouts

here are a few workouts from over this past week. Last week Quad Day Squats, Did a progressive weight increase doing 315 for 10, 405 for 10 and tried 500 for the first set and only got 2. I held my breath and with this sinus surgery that didn’t work to well. So regrouped and the next set focused on my breathing and banged out 10 reps. Leg Press Single Leg, 3×12 Leg Extension Single Leg 3×12 Split lunges on H.S. 3×10 each Chest Day: Bench Press, it not a common movement that we do to often but just felt like benching as it had been a long time. Worked up to a set of 8 with 405. Incline Hammer Strength Press 4×8 Incline DB Fly 3×8 Chest Dips 3×15 Underhand Seated Cable Crossover...

DELTS – MONDAY AUG 7

A little catching up to do. But here is today shoulder workout but also video from the previous week to go over the goal. Right now there is 3 week wave that I focus my training around. So for shoulders I did DB Shoulder press as my main movement and so week 1, I did 145s for 5 reps than week 2 I did the same workout but the goal was to get more reps and I 7 reps. Now the 3rd week is this workout and this is just what I would refer to as an auxiliary week for shoulders and this workout I won’t repeat, it just more to get a pump, get in and get out and next week I’ll probably focus on smith machine presses as my next major delt movement for the following 2 weeks. So the video shows that week 2, 145s for 7 and then the upright row from today training. Todays Delt workout: Each exercise was a progressive weight increase each set, so mainly worked up to 1 heavy set on the compound movements. Hammer Strength Shoulder Press: 4×8 working up to 4 plates on each side for final set Upright Barbell Row 4×8 working up to 225 on the final set Lateral Raise Machine 4×12 Incline Chest Supported Reverse DB Flies 4×12 *not a lot of volume for this workout as this week there will be more focus on intensity with tomorrow Quad workout so I need to make sure my central nervous system is recovered and ready to go tomorrow. Also did 20 min of Cardio doing various inclines...

Chest/Tricep Thursday 7/20

This past week we trained the following split. I am working on combining my week so that I can maximize everything together as far as Training, Work and Family so I am training at 630am right now Mon through Friday and taking weekends off. Normally I have always trained no more than 3 days in a row without an off day but I’m trying to make a point to not be training on Sat or Sun for now. I think with my carbs pretty high right now I can recover just fine for this format, if i were dieting for a show I would probably have to structure this differently. MONDAY-Shoulders/Bicep TUESDAY – Quads/calves WED – Back THUR – Chest/Tri FRIDAY – Hamstring/Calves WEEKEND – OFF CHEST/TRI Incline DB Bench Press working sets of 3×3 with 345 – the previous week was 315 so that was a good jump. Than went into Flat Hammer Strength Press with 5 plates for 3×8 and Chest Fly Machine with the stack for 3×12 For Triceps: Close Grip Bench working up to 315 for 8 reps and than did Rope Pushdowns to finish for 3×10 *this doesn’t include warm-up sets or progression sets -just the working sets or last set of each movement that I worked up to....

TUESDAY – QUAD/CALVES

I am still recovering from sinus surgery and legs is probably where I feel it the most and have to be careful so my focus with legs right now is to pick a weight and hit multiple sets with it. This is actually what I feel my legs responds best to anyways so this is the approach i will continue to take. Also training early mornings right now so it is taking some getting used to but feel good. QUAD – working sets Leg Extension 3×12 with 200lbs Squats 3×8 with 405 lbs Leg Press 3×10 with 10 plates on each side CALVES Super set Toe Presses on Leg Press 3×15 with Seated Calf Press (double rep)...

Monday Delts and Biceps

For Delts and Biceps the focus was to go heavier on presses and than do some more volume on the rest of the workout. I am getting my split set up now for this offseason phase and Sat I trained back and biceps in a lighter circuit type format as he prepares for the USAs at 2 weeks out so since we trained bicep this bicep workout was pretty minimal and more just to get it on the right rotation for what I am going to be doing. DB Shoulder Press worked up in progressive weights and sets to 145 pounds (Video below) Standing DB Side Raise 3×12 Underhand Barbell Front Raise 3×15 Incline Chest Supported Rear Delt DB Fly 3×15 Hammer Strength Preacher Curl Machine 3×15 Incline DB Curl (both arms same time)...
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