Yes sir. Meet is next weekend. We have 2 other guys lifting besides me from my other forum and roughly 10-15ppl maybe more or less coming in support. Some of these guys will be driving 5-7hrs one way to come and show support. This is what it means to be brothers in iron IMO. Selfless acts for nothing other then seeing a fellow lifter lift iron.
MESO-Rx
Anabolic Steroids
What Are You Training Today?
- Thread starter Oregonstrong
- Start date
Yes sir. Meet is next weekend. We have 2 other guys lifting besides me from my other forum and roughly 10-15ppl maybe more or less coming in support. Some of these guys will be driving 5-7hrs one way to come and show support. This is what it means to be brothers in iron IMO. Selfless acts for nothing other then seeing a fellow lifter lift iron.
Oregonstrong
New Member
Right on brother, good luck! Excited to hear how you do. Iron brothers have a special bond.
Thanks for the support! I probably won't post my actual total or anything bc it would make it easy to find out my personal info but I'll give as many details as I can.
defscreams
New Member
Today was arm day for me. When my training split at the time, has a day dedicated for arms I like to superset between Bi's and Tri's. Work abs in between sets. Today I did pyramids from 8 reps down to 2 then back up on all sets.
Close grip bench 5 sets
Standing db curls 5 sets
Leg raises
Skull crushers 4 sets
barbell curls 4 sets
Exercise ball crunches
Weighed dips 4 sets
Db hammer curls 4 sets.
More abs don't know wtf their called lol
Tri pull downs w/ rope 4 sets
reversed grip cable curls 4 sets
Finished it with some forearms then 20 mins of hit cardio.
Close grip bench 5 sets
Standing db curls 5 sets
Leg raises
Skull crushers 4 sets
barbell curls 4 sets
Exercise ball crunches
Weighed dips 4 sets
Db hammer curls 4 sets.
More abs don't know wtf their called lol
Tri pull downs w/ rope 4 sets
reversed grip cable curls 4 sets
Finished it with some forearms then 20 mins of hit cardio.
Oregonstrong
New Member
Sweet brother, like this routine. I love supersetting arms.
Oregonstrong
New Member
Back, Hams, Abs today.........
One arm barbell rows – Work up to a hard set of 8. Stick with it and do 4 total sets of 8 reps. 4 total work sets.
Smith machine barbell rows – Do 4 sets of 8 here too. Remember to drive your elbows up as hard as you can. 4 total work sets.
Pulldowns – Go to failure, then jump up and do 3 slow negative on each set. Do 3 sets like this. Use a moderate overhand grip. Don’t use a thumbless grip though. Grab the bar with thumb too. 3 total work sets.
Rack deads – Sets of 3, and keep going until you can barely get three. Then lighten up to something you think you can probably get around 12-15 with and rep out to failure (with good form). We’ll call this 3 sets total. 3 total work sets.
Banded hyperextensions – 3 sets of 10 of these. 3 total work sets.
Lying leg curls – Do 5 sets of 10 reps with perfect form. Flex at the top. Then do a 6th set of 10 followed by 25 partials out of the stretched position. 6 total work sets.
Lying leg raises- 4 sets of 15
Weighted crunches with cable and rope- 4 sets of 15
One arm barbell rows – Work up to a hard set of 8. Stick with it and do 4 total sets of 8 reps. 4 total work sets.
Smith machine barbell rows – Do 4 sets of 8 here too. Remember to drive your elbows up as hard as you can. 4 total work sets.
Pulldowns – Go to failure, then jump up and do 3 slow negative on each set. Do 3 sets like this. Use a moderate overhand grip. Don’t use a thumbless grip though. Grab the bar with thumb too. 3 total work sets.
Rack deads – Sets of 3, and keep going until you can barely get three. Then lighten up to something you think you can probably get around 12-15 with and rep out to failure (with good form). We’ll call this 3 sets total. 3 total work sets.
Banded hyperextensions – 3 sets of 10 of these. 3 total work sets.
Lying leg curls – Do 5 sets of 10 reps with perfect form. Flex at the top. Then do a 6th set of 10 followed by 25 partials out of the stretched position. 6 total work sets.
Lying leg raises- 4 sets of 15
Weighted crunches with cable and rope- 4 sets of 15
FuriousWO
New Member
Yesterday was chest
Flat bench, bunch of sets of various reps
Bw and weighted Chest dips to 40 reps
Db fly 3x8
Low cable 4x8
High cable 4x8
Pec dec 4x8
Hammer strength inc pr, @Oregonstrong I did a ton of sets on this machine and kept pushing my weights up and up because there was that hot little muscular chick I mentioned in the other thread working out next to me LOL.
Back this morning
Bw and Weighted Chin to 40 reps
hammer strength front pull down 5x8
Dual cable pull down (that's what I call it) 5x8
Chest supoorted row 4x8
Single arm cable row 4x8
Flat bench, bunch of sets of various reps
Bw and weighted Chest dips to 40 reps
Db fly 3x8
Low cable 4x8
High cable 4x8
Pec dec 4x8
Hammer strength inc pr, @Oregonstrong I did a ton of sets on this machine and kept pushing my weights up and up because there was that hot little muscular chick I mentioned in the other thread working out next to me LOL.
Back this morning
Bw and Weighted Chin to 40 reps
hammer strength front pull down 5x8
Dual cable pull down (that's what I call it) 5x8
Chest supoorted row 4x8
Single arm cable row 4x8
Oregonstrong
New Member
Furious, looks good brother. Try sometime adding some bands to that hammer strength incline press. You will love the constant tension and pump in your chest you will get from it. Lol at the hot little muscular chick. I think it's starting to infect you as well
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FuriousWO
New Member
Stepped it up today on my shoulder workout
Db Sh pr 4x8-10
Sm Sh pr 5x8-10
Seated db lat raise 4x10
Front db raise 3x6-8
Rev cable 4x7-8
Cable lateral Raise 4x8-10
Rev pec dec 4x8
Machine lateral raise 5x8-10
Shrugs 4x8-10
Damn I didn't realize how much I was doing until I wrote it here
Db Sh pr 4x8-10
Sm Sh pr 5x8-10
Seated db lat raise 4x10
Front db raise 3x6-8
Rev cable 4x7-8
Cable lateral Raise 4x8-10
Rev pec dec 4x8
Machine lateral raise 5x8-10
Shrugs 4x8-10
Damn I didn't realize how much I was doing until I wrote it here
Oregonstrong
New Member
Nice work brother, damn that is a lot of volume for shoulders. Grow!
Trained Sunday with my coach and 2 other PL'ers, one of them will also be competing in the same meet. Worked on cues, form, commands, and openers. No training now till meet day!
sin
New Member
Chest and Shoulders workout today
Incline DB Press 2 warm up sets 5 working sets at 80% 1rm for 6-10 reps
CAble flys 3 sets at 65% 1rm for 8-15 reps
Over head press 2 warm up sets 5 working sets moving up from 70%1rm to 80% 6-10 reps
Cable Lateral Raises 3 sets at 65% 1rm for 8-15 reps
Decline db press 4 sets at 80% 1rm for 6-10 reps
Db shoulder press at 70% 1rm for 8-12 reps
Over head db tricep extensions 3 sets for 10 reps
Finished with 4 sets of weighted calf raises for 10 reps each and then 15 minutes on the stairmill
Incline DB Press 2 warm up sets 5 working sets at 80% 1rm for 6-10 reps
CAble flys 3 sets at 65% 1rm for 8-15 reps
Over head press 2 warm up sets 5 working sets moving up from 70%1rm to 80% 6-10 reps
Cable Lateral Raises 3 sets at 65% 1rm for 8-15 reps
Decline db press 4 sets at 80% 1rm for 6-10 reps
Db shoulder press at 70% 1rm for 8-12 reps
Over head db tricep extensions 3 sets for 10 reps
Finished with 4 sets of weighted calf raises for 10 reps each and then 15 minutes on the stairmill
Oregonstrong
New Member
Nice brother, like the diversity in your routine.
Excited to try out the drag curls tonight. Never tried them, about to go hit back and bis. What are chest busters? Couldn't find much on them online.
I have really been into trying new movements though. Has anyone tried neck presses aka guillotine press? Tried them out and don't remember the last time my upper chest felt this sore. Supposed to really target upper chest, but I could see problems developing with shoulder and elbow stress so won't ever go heavy with them. Check them out, make sure you have a spotter though lol.
I have really been into trying new movements though. Has anyone tried neck presses aka guillotine press? Tried them out and don't remember the last time my upper chest felt this sore. Supposed to really target upper chest, but I could see problems developing with shoulder and elbow stress so won't ever go heavy with them. Check them out, make sure you have a spotter though lol.
sin
New Member
Back and Biceps Today
Weighted Wide Grip Pulls ups 5 sets 8-12 reps
Seal Rows 3 Sets 8-12 reps
DB Curls 4 sets 6-10 reps
V bar rows 3 sets 6-12 reps
Straight Arm Pull downs 3 sets 10 reps
Cable Rear Delt Flys 3 sets 8-12 reps
Super Set: Wrist Curls and Straight Bar Curls 3 sets 10-15 reps
Weighted Wide Grip Pulls ups 5 sets 8-12 reps
Seal Rows 3 Sets 8-12 reps
DB Curls 4 sets 6-10 reps
V bar rows 3 sets 6-12 reps
Straight Arm Pull downs 3 sets 10 reps
Cable Rear Delt Flys 3 sets 8-12 reps
Super Set: Wrist Curls and Straight Bar Curls 3 sets 10-15 reps
halfguard
New Member
Chest/Triceps
Bench
Close Grip Bench
Incline DB Press
Overhead Extensions with ez curl bar
DB Kickback
Dips
Resistance Band Extensions
I was lifting at home today, limited resources.
Bench
Close Grip Bench
Incline DB Press
Overhead Extensions with ez curl bar
DB Kickback
Dips
Resistance Band Extensions
I was lifting at home today, limited resources.
Oregonstrong
New Member
Awesome brothers! Keep posting up! I am de loading so my routine looks pretty lame right now.
Blacken
New Member
Back and Tris well when I wake up.
Yates Rows 21's reps style
Rack chins
Seating cable row 1 1/2 reps
Dips going to try and break 100lbs of added weight tomorrow =)
Skullcrushers
Yates Rows 21's reps style
Rack chins
Seating cable row 1 1/2 reps
Dips going to try and break 100lbs of added weight tomorrow =)
Skullcrushers
FuriousWO
New Member
Idk what the hell was up today but it was supposed to be chest day but I was weak and only made it through about 1/2 my workout before I called it
Bb bench press
Dips
Smith inc press
Was over after this
I did some heavy cable crunches and 20 min on the treadmill while waiting for my wife. Hopefully just an anomaly. I've slept like shit the last two nights. Tomorrow will be better
Bb bench press
Dips
Smith inc press
Was over after this
I did some heavy cable crunches and 20 min on the treadmill while waiting for my wife. Hopefully just an anomaly. I've slept like shit the last two nights. Tomorrow will be better
FuriousWO
New Member
100lbs!!!! Damn brother, I'm just breaking the 35lb mark with weighted dips. Nice work
