Oregonstrong
New Member
Nice routine brother, I like it! I may just have to use this on back day!
MESO-Rx
Anabolic Steroids
What Are You Training Today?
- Thread starter Oregonstrong
- Start date
Right on! Thanks man!
Oregonstrong
New Member
Chest/shoulders/triceps today
Machine press – Do a few warm up sets to get started. On these use a full range ofmotion with a flex at the end for 4 sets of 10. Flex hard, and the will burn and pump like crazy. 4 total work sets.
Incline barbell press – Pyramid up on these doing sets of 8 this week. Keep going until you can barely get 8. We’ll count the last 3 sets as work sets. Use continuous tension on these, no locking out, and take to 12 inches above chest. 3 total work sets.
Reverse band bench – Do 4 sets of 5. Use a weight you can get all your reps with ok! Also, this week I want you to then move your grip in about 1-2 inches and focus on triceps for 4 additional sets. When you do the tricep sets come down to about 6 inches above your chest and pause for a second before firing the weight back up. 8 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.
Dumbell raises – On these, don’t think front or side lateral. It’s kind of in between. So picture your arms coming up the 10 and 2 o’clock position, not really straight out front, and definitely not to the side. These will feel great. Do 4 sets of 12. total work sets.
Bent over rear dumbell raises – Do 3 sets of 20 reps of swings.
Supersetted with
Spidercrawls – Go up to above head, and down to belt level 3 times per set. Try and keep arms straight.
8 total work sets via supersets.
Machine press – Do a few warm up sets to get started. On these use a full range ofmotion with a flex at the end for 4 sets of 10. Flex hard, and the will burn and pump like crazy. 4 total work sets.
Incline barbell press – Pyramid up on these doing sets of 8 this week. Keep going until you can barely get 8. We’ll count the last 3 sets as work sets. Use continuous tension on these, no locking out, and take to 12 inches above chest. 3 total work sets.
Reverse band bench – Do 4 sets of 5. Use a weight you can get all your reps with ok! Also, this week I want you to then move your grip in about 1-2 inches and focus on triceps for 4 additional sets. When you do the tricep sets come down to about 6 inches above your chest and pause for a second before firing the weight back up. 8 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.
Dumbell raises – On these, don’t think front or side lateral. It’s kind of in between. So picture your arms coming up the 10 and 2 o’clock position, not really straight out front, and definitely not to the side. These will feel great. Do 4 sets of 12. total work sets.
Bent over rear dumbell raises – Do 3 sets of 20 reps of swings.
Supersetted with
Spidercrawls – Go up to above head, and down to belt level 3 times per set. Try and keep arms straight.
8 total work sets via supersets.
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Oregonstrong
New Member
What's everyone training today? It's my off day then back tomorrow.
My day off as well today. Then chest and triceps tomorrow. I don't like taking days off, but I know the body needs to recover and heal for optimal performance. Until tomorrow!
Kubrick
New Member
I'll be doing 10lb bicep curls today. Maybe 3 sets of 8..... Just kidding. Today is my off day.
My trapezius and obicularis oris
Blowjob:10 sets of 50 sucks
Blowjob:10 sets of 50 sucks
Still talkin that same fag talk Alpha....your disrespectin the mans thread .
300x10x10 squats . New PR . ~Ogh
Oregonstrong
New Member
Thanks OGH and impressive numbers for 10 brother! That had to feel good.
youre a strong man oregon. i like.
FuriousWO
New Member
Shoulders yesterday. Had to do a modified shoulder routine only has a hotel gym but at least the had some free weights
Db press 4x8
Db Front Raises 4x8
Db lateral raise 3x8
Db bent over raises 4x10
Shrugs 4x10
Back today in my regular gym
Chinup 40 total
Wd grip pull-up 20-30 total
HS ft pull dn 4-5x8-10
Single arm cable row 4-5x8
Row machine low gp 4-5x8-10
Rev pec dec 4x8-10
PC bent over rows 1x10, 4x8-10 (Idk what this thing is called, you out the plates on the front and the lay on it and do rows, kinda like a t-bar but you chest is supported)
Db press 4x8
Db Front Raises 4x8
Db lateral raise 3x8
Db bent over raises 4x10
Shrugs 4x10
Back today in my regular gym
Chinup 40 total
Wd grip pull-up 20-30 total
HS ft pull dn 4-5x8-10
Single arm cable row 4-5x8
Row machine low gp 4-5x8-10
Rev pec dec 4x8-10
PC bent over rows 1x10, 4x8-10 (Idk what this thing is called, you out the plates on the front and the lay on it and do rows, kinda like a t-bar but you chest is supported)
Oregonstrong
New Member
Nice work Furious! Your modified shoulder routine looks good, I have had to make due with hotel gyms in the past and it is amazing the work you can do with just 50lb. dumbells! Back routine looks good as well. I have a machine I believe similar to what you are describing at my gym and I just call it a chest supported row machine. I like it because I can go heavy with good form and takes the pressure off the lower back.
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Oregonstrong
New Member
Getting ready to go hit back, calves, abs now......
Chest supported row - 4 sets of 12
Low rows – Do sets of 8 with a hard flex in the contracted position. Use a grip where your palms face each other, kind of close (same as last week).
Supersetted with
One arm lat pulldowns – Hit 8 reps on these. Remember to lean back a hair, and drive your elbow straight down, and flex the crap out of your lower lat. Make sure your grip is supinated (palms up) when you flex at the end. You can sort of “unwind” your hand when you let the weight come back up and really get a good stretch.
8 total work sets via 4 supersets.
Trap bar deadlifts – Work up to a tough 5 reps. Do 4 sets of 5 with it. 4 total work sets.
If you don’t have a trap bar – do heavy dumbell deads. Don’t do these full range of motion. I want you to work the upper half of the movement.
Banded hypers – 2 sets of failure. 2 total work sets.
Standing calve raises – Heavy weight on these this week. After a few warm ups do 8 sets of 8 with 45 second breaks! 8 total working sets.
Immediately followed by
Seated calve raises - I want you to do 35 reps on these. Up and down with continuous tension. Do 2 sets. 2 total working sets.
Abdominals– 8 sets
Chest supported row - 4 sets of 12
Low rows – Do sets of 8 with a hard flex in the contracted position. Use a grip where your palms face each other, kind of close (same as last week).
Supersetted with
One arm lat pulldowns – Hit 8 reps on these. Remember to lean back a hair, and drive your elbow straight down, and flex the crap out of your lower lat. Make sure your grip is supinated (palms up) when you flex at the end. You can sort of “unwind” your hand when you let the weight come back up and really get a good stretch.
8 total work sets via 4 supersets.
Trap bar deadlifts – Work up to a tough 5 reps. Do 4 sets of 5 with it. 4 total work sets.
If you don’t have a trap bar – do heavy dumbell deads. Don’t do these full range of motion. I want you to work the upper half of the movement.
Banded hypers – 2 sets of failure. 2 total work sets.
Standing calve raises – Heavy weight on these this week. After a few warm ups do 8 sets of 8 with 45 second breaks! 8 total working sets.
Immediately followed by
Seated calve raises - I want you to do 35 reps on these. Up and down with continuous tension. Do 2 sets. 2 total working sets.
Abdominals– 8 sets
- Leg raises with your elbows supported on pad 4 sets of 12
- Rope pulldowns/crunches 4 sets of 12
FuriousWO
New Member
Do you ever re-read your own post and think "wtf, why can't I type with grammar?" Lol
FuriousWO
New Member
That is probably it!
Oregonstrong
New Member
Ill take a pic, also I edited my original post. Meant to type "Chest Supported Row Machine".
Oregonstrong
New Member
Haha, yup all the time and I just did and caught it before it was too late!
Just got done with chest and triceps today. I can barely type lol.
Started with a rotator cuff warm up and some warm upsets with a flat dumbbell press for chest as well as some light dumbbell flies.
Chest
1) Flat dumbbell press (4 sets/ 8-12 reps)
2) Incline dumbbell press (4 sets/ 8-12 reps)
3) Barbell bench press (4 sets/ 8-failure)
I use a forced rep technique on the eccentric portion of the lift, where once I reached total failure someone would lift the bar up for me, and I'd lower it as slowly as possible until I couldn't control the weight anymore. The result was a stellar chest pump at this point.
4) Machine chest flies (4 sets/ 8- failure)
I really focused on the isometric contraction at the top of the exercise and also went really slowly down on the eccentric portion. Flies have always been a good follow up movement after the presses.
5) Dips (3 sets/ (8- failure)
Triceps
1) Rope Pull-downs (4 sets/ 8-failure)
As with the flies, I try to squeeze the triceps and then bring the weight back up slowly. I feel using this technique helps me keep better form and concentrate on working the muscle.
2) Skull crushers (4 sets/ 8-12)
I think that the isometric contraction at the top of like is paramount for good form and targeting the muscle at hand. It allows me to focus on what I am trying to work and keeps my form in check. I also try to bring the weight on the eccentric portion of the lift down fairly slow. About 2-3 seconds.
Enjoy your training and have a good weekend everyone!
Started with a rotator cuff warm up and some warm upsets with a flat dumbbell press for chest as well as some light dumbbell flies.
Chest
1) Flat dumbbell press (4 sets/ 8-12 reps)
2) Incline dumbbell press (4 sets/ 8-12 reps)
3) Barbell bench press (4 sets/ 8-failure)
I use a forced rep technique on the eccentric portion of the lift, where once I reached total failure someone would lift the bar up for me, and I'd lower it as slowly as possible until I couldn't control the weight anymore. The result was a stellar chest pump at this point.
4) Machine chest flies (4 sets/ 8- failure)
I really focused on the isometric contraction at the top of the exercise and also went really slowly down on the eccentric portion. Flies have always been a good follow up movement after the presses.
5) Dips (3 sets/ (8- failure)
Triceps
1) Rope Pull-downs (4 sets/ 8-failure)
As with the flies, I try to squeeze the triceps and then bring the weight back up slowly. I feel using this technique helps me keep better form and concentrate on working the muscle.
2) Skull crushers (4 sets/ 8-12)
I think that the isometric contraction at the top of like is paramount for good form and targeting the muscle at hand. It allows me to focus on what I am trying to work and keeps my form in check. I also try to bring the weight on the eccentric portion of the lift down fairly slow. About 2-3 seconds.
Enjoy your training and have a good weekend everyone!
Oregonstrong
New Member
Nice work Flex! I like your training style. You have a good weekend too brother.
Oregonstrong
New Member
Is this the machine you were talking about Furious?
