insaiyan93
New Member
Just got done hitting chest and back, waiting on the bus to go home so figured I'd kill some time here.
Did my regular stretching blah blah.
1. Superset(SS) DB incline press/one armed dumbbell rows
Incline DB press
1 warmup set 70lb DB x 15
4 sets 100lb DB x 8
DB rows
1 warmup 60lb x15
4 sets 80lb x 10
2. SS flat DB press/bent over barbell rows (underhand grip)
Flat DB press
4 sets 105lb x 8
Bent over BB rows
2 sets 185lb x 12
2 sets 205lb x 10
3. SS cable crossover/lat pulldowns(wide overhand grip)
Cable crossover
Warmup set 35lb x 15
4 sets 50lb x 13
Lat pulldowns
4 sets 180lb x 10
4.conventional deadlift
Warmup 135lb x 10
1 set 225lb x 15
4 sets 315lb x 6
1 set 225lb x 10
Went and did 10 minutes on the eliptical, would have done more but it's all I had in me haha.
Happy with the workout, feeling strong, did not expect to get 8 reps with 100lb DB'S, I was expecting maybe 6 at best, the last two reps of each set were definitely grinders but I got them up with good form, they just fought me every step of the way hahaha. Same with flat presses, I can usually rep out 100lb DB'S for those if I'm fresh so 105lb for 8 pre fatigued I was happy with. Also pretty happy with my deads, definitely getting more stamina with those, hopefully go for a 455lb lb pull in the next month, I pulled 425 a few weeks ago but it was a fuckin grinder so hopefully I'll be little stronger on those now.
Surprised with bent over rows as well, I thought maybe 6 reps with 205 but I can 10 fairly easy so I might do a couple sets at 225 next week and try and just go for 4-6 reps and do se drop sets with it, we'll see.
Did my regular stretching blah blah.
1. Superset(SS) DB incline press/one armed dumbbell rows
Incline DB press
1 warmup set 70lb DB x 15
4 sets 100lb DB x 8
DB rows
1 warmup 60lb x15
4 sets 80lb x 10
2. SS flat DB press/bent over barbell rows (underhand grip)
Flat DB press
4 sets 105lb x 8
Bent over BB rows
2 sets 185lb x 12
2 sets 205lb x 10
3. SS cable crossover/lat pulldowns(wide overhand grip)
Cable crossover
Warmup set 35lb x 15
4 sets 50lb x 13
Lat pulldowns
4 sets 180lb x 10
4.conventional deadlift
Warmup 135lb x 10
1 set 225lb x 15
4 sets 315lb x 6
1 set 225lb x 10
Went and did 10 minutes on the eliptical, would have done more but it's all I had in me haha.
Happy with the workout, feeling strong, did not expect to get 8 reps with 100lb DB'S, I was expecting maybe 6 at best, the last two reps of each set were definitely grinders but I got them up with good form, they just fought me every step of the way hahaha. Same with flat presses, I can usually rep out 100lb DB'S for those if I'm fresh so 105lb for 8 pre fatigued I was happy with. Also pretty happy with my deads, definitely getting more stamina with those, hopefully go for a 455lb lb pull in the next month, I pulled 425 a few weeks ago but it was a fuckin grinder so hopefully I'll be little stronger on those now.
Surprised with bent over rows as well, I thought maybe 6 reps with 205 but I can 10 fairly easy so I might do a couple sets at 225 next week and try and just go for 4-6 reps and do se drop sets with it, we'll see.
