Oregonstrong
New Member
Damn that sucks brother, hope you heal up soon! Can you still train upper body?
MESO-Rx
Anabolic Steroids
What Are You Training Today?
- Thread starter Oregonstrong
- Start date
nickdanger74
New Member
I'm doing an upper/lower split (upper, lower, off, upper, lower, upper, off). Today is upper body. Gonna kill it!
fightingfires
New Member
definitely....its a morale killer to be sure though. Weird but I can still do heavy leg extensions and curls, and calf raises. Just no leg or back work where I have to flex my leg toward my torso. Back in the gym on Monday for national chest day (used to be my leg day)
Oregonstrong
New Member
Nice Nick! I did an upper/lower split for years and made good progress on it! Post up your exercise selection if you have time brother!
Oregonstrong
New Member
Well that's good brother and I could see how it would definitely be a morale killer. I would just focus on the leg exercises that you can do and improving upper body just like it sounds like you are doing!
Squat/speed pull session:
Squats: 6 sets of 2 @ 75%
Speed pulls: 5 sets of 2 @ 60%
Back pumps were so incredibly unbearable with nothing providing relief that I called it a workout after this. Skipped accessory lifts as the recovery is more important being 7wks out.
Squats: 6 sets of 2 @ 75%
Speed pulls: 5 sets of 2 @ 60%
Back pumps were so incredibly unbearable with nothing providing relief that I called it a workout after this. Skipped accessory lifts as the recovery is more important being 7wks out.
Ouch!
Oregonstrong
New Member
Put in some work today brothers! 50mg TNE and 25 mg Dbol preworkout helped me push hard through this workout. Here is what I did......
Flat dumbell press – Well not totally flat, put 25’s under the end of the bench where your head will be for a slight incline. Do a few warm up sets to get started. On these get a good stretch and drive to ¾ lockout doing sets of 10. Keep going up until you can’t get 10. We’ll count the last 3 sets as working sets. 3 total work sets.
Incline Smith press – Work your way up doing sets of 8. Use good controlled perfect form. Don’t let the bar touch your chest, and do not lock out. Use continuous tension. Just keep up doing perfect sets of 8 until you get to a challenging weight. Once there, do 3 sets of 8 with it. 3 total work sets.
Decline Smith press – I want the following rep scheme, 15, 12, 9, and 6. On that 4th set, after you do 6, take some weight off and do another 6-8, then take some weight off and widen your grip and pump out reps to failure. 4 total work sets.
Stretch pushups – Do 3 sets to failure. Keep your chin up, and try and touch your chest to the floor on every rep. 3 total work sets.
Close grip pushups – Do 2 sets to total failure. Try to get 30 or so reps a set. 2 total work sets.
6 ways – I can’t believe how bad these burned this week. Do 5 sets of 10. Rest about 60 seconds between sets. 5 total work sets.
Bent over rear dumbell raises – Do sets of 15 reps with a full range of motion.
Supersetted with
Spidercrawls – Go up to above head, and down to belt level 3 times per set. Try and keep arms straight.
6 total work sets via 3 supersets.
Back tomorrow will use same supps again preworkout and kill it! Hope everyone is killing some weights and food this weekend!
Flat dumbell press – Well not totally flat, put 25’s under the end of the bench where your head will be for a slight incline. Do a few warm up sets to get started. On these get a good stretch and drive to ¾ lockout doing sets of 10. Keep going up until you can’t get 10. We’ll count the last 3 sets as working sets. 3 total work sets.
Incline Smith press – Work your way up doing sets of 8. Use good controlled perfect form. Don’t let the bar touch your chest, and do not lock out. Use continuous tension. Just keep up doing perfect sets of 8 until you get to a challenging weight. Once there, do 3 sets of 8 with it. 3 total work sets.
Decline Smith press – I want the following rep scheme, 15, 12, 9, and 6. On that 4th set, after you do 6, take some weight off and do another 6-8, then take some weight off and widen your grip and pump out reps to failure. 4 total work sets.
Stretch pushups – Do 3 sets to failure. Keep your chin up, and try and touch your chest to the floor on every rep. 3 total work sets.
Close grip pushups – Do 2 sets to total failure. Try to get 30 or so reps a set. 2 total work sets.
6 ways – I can’t believe how bad these burned this week. Do 5 sets of 10. Rest about 60 seconds between sets. 5 total work sets.
Bent over rear dumbell raises – Do sets of 15 reps with a full range of motion.
Supersetted with
Spidercrawls – Go up to above head, and down to belt level 3 times per set. Try and keep arms straight.
6 total work sets via 3 supersets.
Back tomorrow will use same supps again preworkout and kill it! Hope everyone is killing some weights and food this weekend!
Oregonstrong
New Member
Back and abs today
Smith machine bent over rows – After a few warm ups, do sets of 8 working up to a tough weight. Once there, do 3 sets of 8 with it. On the 4th set, do 6 reps, drop weight and do 6 more reps, then drop weight and go to failure. Really focus on driving your elbows up hard during these. 4 total work sets.
Parallel grip pulldowns – Do sets of 8 with a hard flex in the contracted position. Use a grip where your palms face each other, kind of close.
Supersetted with
Dumbell pullovers – Do 10 reps a set.
8 total work sets via 4 supersets.
Reeves deadlifts – Work up to a tough 5 reps. Do 5 sets of 5 with it. Then add some weight and do 3 sets of 3. Explode on these. Don’t do a slow motion muscle up kind of rep. 8 total work sets.
Banded hypers – 2 sets of failure. 2 total work sets.
Hanging leg raises and weighted crunches - 4 sets of 15 reps.
Smith machine bent over rows – After a few warm ups, do sets of 8 working up to a tough weight. Once there, do 3 sets of 8 with it. On the 4th set, do 6 reps, drop weight and do 6 more reps, then drop weight and go to failure. Really focus on driving your elbows up hard during these. 4 total work sets.
Parallel grip pulldowns – Do sets of 8 with a hard flex in the contracted position. Use a grip where your palms face each other, kind of close.
Supersetted with
Dumbell pullovers – Do 10 reps a set.
8 total work sets via 4 supersets.
Reeves deadlifts – Work up to a tough 5 reps. Do 5 sets of 5 with it. Then add some weight and do 3 sets of 3. Explode on these. Don’t do a slow motion muscle up kind of rep. 8 total work sets.
Banded hypers – 2 sets of failure. 2 total work sets.
Hanging leg raises and weighted crunches - 4 sets of 15 reps.
Does a smith machine bent row keep you from hernias? I always feel like my groin is going to blow out doing heavy bb rows...
raysugar1234
New Member
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 Are the Reeves deadlifts where you put on 135 then grab the plates on the end instead of the bar? Do you do partials on them? What is the benefit of doing them this way?
Oregonstrong
New Member
Yes sir, they feel great! You can go fairly heavy and still get a good stretch and contraction while keeping good form. I worked up to two 45 plates on each side for my working reps and was still able to keep good form and the drop set on the fourth rep was killer. Give them a shot Brutus!
raysugar1234
New Member
Do You do them like this?
Oregonstrong
New Member
You got it Ray! Have you ever tried these? They are awesome! The benefits other than they feel great is they hit the upper back more then regular deadlifts and improve grip strength. Just think, you are gripping the handle of the plates. They look a little different for me,I have to use a shorter bar because my arms are not very long.
raysugar1234
New Member
No I never have tried them but different variations of exercises are always good. I have a thick grip Olympic bar (think it's 32mm) I use for bench and squats and I used it for bent rows Friday and it really hit forearms great.
Today was working up to a 1RM on deads and no other work besides some weighted sit-ups.
raysugar1234
New Member
Great workout today!
Bench press 5 sets, heavy low rep
Incline 4 sets, 12-15 reps
Clean and Press, 4 sets 10
Dips, 4 sets weighted
Rope Pushdown, 4 sets
Dumbell Pullover with two dumbells, 4 sets
Two sets Dumbell fly's light and Slow (just as a finisher and to stretch out chest)
Cable crunch, 4 sets
Ab rollouts, 4 sets
Leg raise with bands 3 sets
Calf Raise, 5 sets 10
Really worked out the chest, triceps and shoulders great with this. This is a typical push day in my routine.
Bench press 5 sets, heavy low rep
Incline 4 sets, 12-15 reps
Clean and Press, 4 sets 10
Dips, 4 sets weighted
Rope Pushdown, 4 sets
Dumbell Pullover with two dumbells, 4 sets
Two sets Dumbell fly's light and Slow (just as a finisher and to stretch out chest)
Cable crunch, 4 sets
Ab rollouts, 4 sets
Leg raise with bands 3 sets
Calf Raise, 5 sets 10
Really worked out the chest, triceps and shoulders great with this. This is a typical push day in my routine.
raysugar1234
New Member
OregonStrong
So do you prefer the Smith Machine to free weight presses or do you use it because you don't need a spot?
So do you prefer the Smith Machine to free weight presses or do you use it because you don't need a spot?
Pull workout today
Back/traps/rear delts/bis
Deads 3x3 @515, 2x8 @405
Smith bent rows 4x10+
TBar SS w single arm cable row
Low back ext
Face pulls ss w bb shrug
Rear Db raises ss w Db shrug
Db hammer curl 7x15
Then time to eat like a moose
Back/traps/rear delts/bis
Deads 3x3 @515, 2x8 @405
Smith bent rows 4x10+
TBar SS w single arm cable row
Low back ext
Face pulls ss w bb shrug
Rear Db raises ss w Db shrug
Db hammer curl 7x15
Then time to eat like a moose
Nothing wrong with smith machine presses if they are not the bread and butter of the workout.
@Oregonstrong I never tried those Reeves dl's so will be giving them a try.
