Oregonstrong
New Member
Off day today. Concentrating on eating quality meals and football. Have a good day brothers and go HAWKS!
MESO-Rx
Anabolic Steroids
What Are You Training Today?
- Thread starter Oregonstrong
- Start date
Back/Bi day : After 50% warm-up
(back)5 sets 75% cable rows + 2 sets 90%max
(back)5 sets 75% lat pulldowns + 2 sets 90% max
(biceps)5 sets 75% reverse narrow grip lat PD's +2 sets 90% max .
(biceps)5 sets each arm 80% con curls
Because of continuing bicep tendonitis I dont do much direct bicep work but get it indirectly . Im mostly working on my outside head (peak) ....~Ogh
(back)5 sets 75% cable rows + 2 sets 90%max
(back)5 sets 75% lat pulldowns + 2 sets 90% max
(biceps)5 sets 75% reverse narrow grip lat PD's +2 sets 90% max .
(biceps)5 sets each arm 80% con curls
Because of continuing bicep tendonitis I dont do much direct bicep work but get it indirectly . Im mostly working on my outside head (peak) ....~Ogh
FuriousWO
New Member
Yep that's the one
FuriousWO
New Member
Arm day - all have target 4 sets, 8-10 reps
Tricep dips
Close grip bench
ovh cable ext
Ovh be tri pr
LF preacher curl
Vbar curl
Ovh cable curl
Tricep dips
Close grip bench
ovh cable ext
Ovh be tri pr
LF preacher curl
Vbar curl
Ovh cable curl
Oregonstrong
New Member
Nice brother, keep putting in that work!
Wanted to go to the gym so bad...but got snowed in today. Instead got a workout shoveling my driveway and deck by hand as my snowblower shit the bed 
Oregonstrong
New Member
Sounds like you at least got a good chest/shoulder workout in brother! It was 55 degrees where I live today! Showers with sun breaks.Wanted to go to the gym so bad...but got snowed in today. Instead got a workout shoveling my driveway and deck by hand as my snowblower shit the bed
Chest/shoulder pump day-backed way off today
Machine press – Do a few warm up sets then hit some higher reps today. 4 sets of 15 with a good full range of motion. Make sure you flex at the top for a second. 4 total work sets.
Pec minor dips – 2 sets to failure. Try to use some weight attached to you if you do over 15 reps. 2 total work sets.
Dumbell Bent over laterals – Do 1 warm up set then do 3 sets of 30 – full range ofmotion. 3 total work set.
Spidercrawls – Use the black short monster mini if you can, if not go back to the red pro mini. Go up and down a wall three times for each set. Do 3 sets like this. 3 total work sets.
I vow to go to the gym tomorrow whatever it takes!
Had a leg workout earlier today. Also felt a great pump in the legs like I've never felt before!
1) Leg Press (4 sets/8-failure)
2) Hamstring curls (4 sets/ 8- failure)
I felt really good control and contraction during this exercise. This is when I started feeling a really good pump.
3) Walking lunges (4 sets/ 20 steps minimum- until I can get it up anymore)
These felt really good and I used the isometric hold technique at the bottom for a little extra. I could definitely feel a good contraction in my quads.
4) Calf raises (5 sets/ (8-20)
With these raises I hold at the top of the exercise and bring the weight down very slowly. I also drop the weight three times until I can't push anymore. After these were done, I could barely walk!
5) Barbell squats (4 sets/ 8-failure)
These were extremely difficult, but I focused on going really slow and used good form. Went all the way down to the bottom of the movement. It felt like I could feel every muscle fiber working in my legs.
All in all, it felt like a good workout and strength is on the rise! Rest day tomorrow. Enjoy your training everyone!
1) Leg Press (4 sets/8-failure)
2) Hamstring curls (4 sets/ 8- failure)
I felt really good control and contraction during this exercise. This is when I started feeling a really good pump.
3) Walking lunges (4 sets/ 20 steps minimum- until I can get it up anymore)
These felt really good and I used the isometric hold technique at the bottom for a little extra. I could definitely feel a good contraction in my quads.
4) Calf raises (5 sets/ (8-20)
With these raises I hold at the top of the exercise and bring the weight down very slowly. I also drop the weight three times until I can't push anymore. After these were done, I could barely walk!
5) Barbell squats (4 sets/ 8-failure)
These were extremely difficult, but I focused on going really slow and used good form. Went all the way down to the bottom of the movement. It felt like I could feel every muscle fiber working in my legs.
All in all, it felt like a good workout and strength is on the rise! Rest day tomorrow. Enjoy your training everyone!
After the big snowstorm Monday I finally got into the gym today for bench day and got in five sets of bench and topping out at 255 (as my arms ached from all the shoveling)
Pullups, barbell curls, shrugs plus facepulls brought out the pump
Pullups, barbell curls, shrugs plus facepulls brought out the pump
weighted chinup
Member
Pull session.
All work is done with a 10RM. As many sets are performed as needed until the total volume target for each movement has been met.
Weighted Chin-up 70-80 total reps
Weighted Pull-up 50 total reps
BW Widegrip Pull-Up 50 total reps
Seated Row 50 total reps
Lying Cable Curl 60 total reps
All work is done with a 10RM. As many sets are performed as needed until the total volume target for each movement has been met.
Weighted Chin-up 70-80 total reps
Weighted Pull-up 50 total reps
BW Widegrip Pull-Up 50 total reps
Seated Row 50 total reps
Lying Cable Curl 60 total reps
Last night I did deadlifts @ 80% x2, paused squats 60% 5x2, let press 4x8, glute bridges 4x7, and weighted incline situps 4x10
Couldnt sleep ----Got in some twilight workouts ,6:30am in the backyard , in the dark (spotlight on) it was great ....still havent got the neighbors opinion 
Pecs/delts:50% warm-up--80%-90% DB presses x10 sets/50%-90% Flat bench x12 sets
50lb Dips to failure x 5 sets ...thats it , off to scavenge
Pecs/delts:50% warm-up--80%-90% DB presses x10 sets/50%-90% Flat bench x12 sets
50lb Dips to failure x 5 sets ...thats it , off to scavenge
Smith squats with bands - 135 -185-225-275 x 6 reps each set.
Calf raises - smith machine and standing on a block of wood - 135lbs x 8 x 4
Back extensions with bands of differing resistance - 8 x4 sets
Leg extensions
Leg Curls
Goodmornings 95-110-135 x 8 x 3
Glute ham raises
Done.
Calf raises - smith machine and standing on a block of wood - 135lbs x 8 x 4
Back extensions with bands of differing resistance - 8 x4 sets
Leg extensions
Leg Curls
Goodmornings 95-110-135 x 8 x 3
Glute ham raises
Done.
Oregonstrong
New Member
Looking good brothers!!! keep up the good work! I have been out for a couple days for a stomach bug but feeling better today. Hit me Monday night and diet and training suffered Tuesday and Wednesday but back at it today, hit arms, calves, abs and was able to get all of my food in!
Superset #1
V-Bar pushdowns – Do a few sets to get warmed up. Do sets of 12 on these with a good flex at the bottom.
Immediately followed by
Dumbell curl – Do 8 reps on these with a 3 second descent. Use the Grip4orce attachments. I want you to use the same weight you used last week for 8, BUT once you do your 8 reps, then take off the Grip4orce attachments and do 6 more reps.
Do 5 rounds of the above after 2 warm up sets. 10 sets via 5 supersets.
Reverse grip pushdown – Bend over and let the bar come behind your head for a really good stretch. Do sets of 15 on these. Do sets of 15 on these this week.
Immediately followed by
Barbell curl – 8 reps on these with a 3 second descent. Use the Grip4orce attachments. Once you do 8, take the Grip4orce attachments off and hit 8 more reps with a normal speed.
Do 5 rounds of the above after 2 warm up sets. 10 sets via 5 supersets.
Ok, let’s slow it down some now.
EZ bar preacher curl – 4 sets of 8. Use perfect form with a good flex at the top. Rest about 1 minute between sets. 4 total working sets.
Incline Skullcrushers – 4 sets of 12 perfectly controlled reps. 4 total working sets.
Calves
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.
Abs 4 x 12
Superset #1
V-Bar pushdowns – Do a few sets to get warmed up. Do sets of 12 on these with a good flex at the bottom.
Immediately followed by
Dumbell curl – Do 8 reps on these with a 3 second descent. Use the Grip4orce attachments. I want you to use the same weight you used last week for 8, BUT once you do your 8 reps, then take off the Grip4orce attachments and do 6 more reps.
Do 5 rounds of the above after 2 warm up sets. 10 sets via 5 supersets.
Reverse grip pushdown – Bend over and let the bar come behind your head for a really good stretch. Do sets of 15 on these. Do sets of 15 on these this week.
Immediately followed by
Barbell curl – 8 reps on these with a 3 second descent. Use the Grip4orce attachments. Once you do 8, take the Grip4orce attachments off and hit 8 more reps with a normal speed.
Do 5 rounds of the above after 2 warm up sets. 10 sets via 5 supersets.
Ok, let’s slow it down some now.
EZ bar preacher curl – 4 sets of 8. Use perfect form with a good flex at the top. Rest about 1 minute between sets. 4 total working sets.
Incline Skullcrushers – 4 sets of 12 perfectly controlled reps. 4 total working sets.
Calves
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.
Abs 4 x 12
- Hanging Leg Raises
- Band crunches
Today was Wk 1 Day 2 of my peaking program
Bench day:
Bench press: 65% 10sets of 3reps
BB rows: 3sets of 5reps
Weighted chin-ups: 3sets of 8 reps
DB incline press: 3sets of 10reps
Lat Pulldowns: 3sets of 12reps
Weighted leg raises: 4sets 10reps
Bench day:
Bench press: 65% 10sets of 3reps
BB rows: 3sets of 5reps
Weighted chin-ups: 3sets of 8 reps
DB incline press: 3sets of 10reps
Lat Pulldowns: 3sets of 12reps
Weighted leg raises: 4sets 10reps
Welcome back O-Strong, that sure looks pretty darn good a workout even after getting knocked down by a stomach bug.
Oregonstrong
New Member
Thanks brother! that was a tough arm workout for sure. Killed legs tonight though! here is what I did............
Seated leg curls – 2-3 warm up sets. For each set I do 8 full reps and then 15 partials out of the stretched position. Do 4 sets like this. 4 total work sets.
Frog stance leg press – These are just leg presses with a frog stance. So go with a wide stance, and make sure your knees are traveling outside your body as you lower, not down directly over your chest. Turn your toes out. Focus more on hams and adductors on these. Do sets of 12 until you can barely get 12. We’ll count the last 3 sets as working sets. 3 total work sets.
Squats – Do a few sets to get up to a hard working weight. Sets of 8 on these. You can add weight as you go too. On these, get just a tad below parallel.
Supersetted with (just walk over to the leg press, no need to rush).
Leg press – Ok back to the leg press, but use a very close stance, with feet in the middle of the platform. Do sets of 15 nonstop. These will HURT!!!!!
6 working sets via 3 supersets.
Dumbell stiff legged deads – Do 3 sets of 10. Work the stretch, your legs will be tight and full of blood. 3 total work sets.
fightingfires
New Member
missed 4 days now....sprained hip flexor. Barely walking.
went to the gym with nephew and stupid me saw a buddy I hadnt seen in 20 yrs...got talking.
bye the time I was done my nephew was midway into squat routine. So what do I do? Like an idiot I jump right in..no warmup and boom...pull my flexor
went to the gym with nephew and stupid me saw a buddy I hadnt seen in 20 yrs...got talking.
bye the time I was done my nephew was midway into squat routine. So what do I do? Like an idiot I jump right in..no warmup and boom...pull my flexor
