Journey Back to The Stage

Friday: Back Width/Shoulders

Wide Grip Chins - BW x12x4
Cable Pullovers - 30kg x15, 40kg x 10x2
Reverse Grip Pulldowns - 50kg x10, 60kg x10 x2
Seated DB Shoulder Press - 24kg x12x2, 30kg x8, 32kg x6
Cable Side Raises - 15kg x15 x3, 20kg x8 (Dropset of 10kg x20)
Single DB Upright Row - 20kg x10, 24kg x10 x2
Standing Cross Row - 15kg x15, 20kg x15 x3
Smith Barbell Press - 60kg x8x3

Shoulders, probably my favourite workout these days. Up until 3-4 months ago, I rarely did any pressing movements, concentrating more on side raise movements to try and build that cap look. But truth is, pressing movements do far more for your shoulders than any other exercise, you can't cap a shoulder that isn't there ;):( so working through and building up my pressing movements. Started off struggling with 24kg DBs for sets, now I'm on 32kg, so it's coming along nicely, and really seeing some results with my shoulders

Monday - Back Thickness/Hamstrings

Deadlifts - 90kg x15, 120kg x12, 140kg x10, 160kg x8, 120kg x10
Seated Row Lever Machine - 40kg x10, 45kg x10, 50kg x8, 55kg x8 (Dropset of 35kg x8)
Bent Over Row - 60kg x12, 80kg x12, 80kg x12
One Arm Row - 28kg x10, 30kg x10, 34kg x8
Leg Press High Footing - 300kg x12, 320kg x12, 350kg x12, 370kg x8
Hamstring Curls - 25kg x20, 35kg x12, 40kg x8 (Dropset of 30kg x15)
SLDL - 70kg x8 x2

Decided to maybe not go as heavy for deadlifts and instead go for more volume, sticking to DOH grip. Was surprised I was able to completely stick to DOH for all reps and sets, given the last few reps on the later sets took a small pause to reset each time.

Also, usually I like to mix up my exercises and never do the same workout twice in a row, but this back workout gives me really good pumps and makes me back feel huge, so it makes it easier to power through the later reps. Will probably change it up next week though
 
Not yet, I have the stuff in a draw in my den, but due to man flu and other mishaps I've been delayed. But now, I'm sort of just in two minds, only because I've got the itch at the moment to do one last bnbf show :( I'm so indecisive :(
 
Smash it over the rest of this year and see where your at at the start of 2013, nothing wrong with one last natty hurrah before lancing it up and going super Joocie mode :D
 
Tuesday - Chest/Arms

Incline Bench - 60kg x12, 85kg x8, 85kg x8 (Dropset 60kg x10)
Cable Crossovers - 70kg (total) x12, 80kg x12 x3
Chest Press - 65kg x15, 80kg x10x2
Incline Pause Press - 70kg x8 x3
EZ Bar Curls - 30kg x15, 35kg x12, 37.5kg x12, 37.5kg x10
Standing Hammer Curls (into chest) - 12kg x10, 14kg x10x2
Preacher Curl - 30kg x12x3
Cable Pushdowns - 25kg x15, 30kg x10x2, 35kg x8
CGBP (4 second negative) - 60kg x10, 70kg x10x2
Rope Pulldowns - 15kg x15, 20kg x12x2

Thursday - Quads/Calves

Leg Extension (2 second pause) - 55kg x15x2
Squat - 70kg x15, 100kg x10, 120kg x8, 120kg x6, 100kg x8
Leg Press - 250kg x15, 300kg x12 x2. 340kg x12, 400kg x10
Front Squat - 60kg x10, 80kg x8x2, 90kg x6
Lunges - BW x20, 30kg x16, 30kg x16
Seated/Standing Calf Raise Superset - 70kg x15/BW x30 x3

Legs felt good yesterday, squats weren't too heavy, I had some guy just hovering behind me the entire time waiting to use the rack, staring at me in the mirror. So really put me off, and just wanted to get them done. Should have told him to **** off but he was a bit of a tank :p
Leg press was very good though, finding doing this twice a week with different feet positioning is helping my strength in this exercise no end. 400kg x10 is a PB for me and it felt like I could up it more still, but tbh it's not a priority for me, I'd rather see that extra energy be put into squats so will try again for a heavy set next week, maybe 140kg again.



All in all progress is good at the moment, while my bodyfat is now around 12-13%, I still feel good and feel like I'm making improvements. My priorities are still back and shoulders.

Shoulders is a particular problem for me, as because I have meaty triceps with decent development up until the delt, it means that getting that visible cap is quite tough, but it's also been due to me neglecting my shoulders and pressing movements for the last year. So sure I can bring that up
 
Good man! I always do them first, just to get blood into my legs and warm my knees up, I don't see them as a true mass building exercise, but they're great to warm the joints and get the blood going, or as a good pre exhaustion exercise
 
Awesome for the teardrops though, big squeeze at top of the rep. Definitely fills my legs with blood and i'm sure that since I stopped doing them my knees hurt more (that could just be coincidence though.
 
I'm amazed at the weight you can do on leg press, roughly 3.5 times the squat. Is that fairly typical or does it depend on the machine? I'm struggling with 2X on the one in our gym. :o
 
Yeah, like LiE said earlier in the thread, the weight for leg press really doesn't mean anything against other lifts.

I know guys who can leg press 500kg for reps, yet squat 100kg at most for a few reps.

On my old horizontal leg press in the old gym, 200kg felt ridiculously heavy, yet on the plate loaded one, 200kg is nothing, so it also depends on the type of leg press
 
I'm pretty sure a lot of plate loaded leg press machines don't transfer all the weight to your body. You'd know if you had 300kg transferred through your legs :)
 
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