Oregonstrong
New Member
haha, never seen that shit before! I especially like the "hold", I was like wait for it, wait for it........
MESO-Rx
Anabolic Steroids
What Are You Training Today?
- Thread starter Oregonstrong
- Start date
haha, never seen that shit before! I especially like the "hold", I was like wait for it, wait for it........
You have to find a way to stand out in a crowd to impress the ladiez, This technique gets it done!
Afternoon session SQUATZ worked up to 6x385. Had to wear gloves because my hands were still beat from the morning combination right pec and right glute barbell hold set. After this my quads were SPENT. Called it a day and went home and admired myself in the mirror for a while.
Oregonstrong
New Member
The key is to work up to it. If you notice the first rep I only go like three quarters of the way to parallel. Then I bury four in a row. Spent by then so the last one is about three quarters again. After you train for awhile you can just go by feel.Haha damn, how do you get so deep bro
Oregonstrong
New Member
Chest/shoulder pump day/abs/calves
Chest - 10 sets / Shoulders – 6 sets /abs - 8 sets / calves - 6 work sets
Machine press – Do a few warm up sets then pyramid up. Rep scheme is 15, 12, 9 and 6. Each set should be tough. Don’t lockout. On your last set, after you do 6, pump out 20 partials out of the bottom/stretched position. 4 total work sets.
In between the chest exercises do over and backs with a band or rope.
Pec minor dips – 4 sets to failure. 4 total work sets.
Stretch pushups – 2 sets to failure. 2 total work sets.
Machine rear delts (reverse peck deck) – Hit 3 sets of 15. Go a little heavier on these today. On each rep flex for a second in the contracted position. 3 total work sets.
Destroyer set for rear delts – You know how it’s done. Lay face down on incline utility bench and do 60 partial (swings). Then cut weight in half and do 30, then cut weight in half and do 10 full range of motion reps. 1 total work set.
Spidercrawls – Use the black short monster mini. Go up and down a wall three times for each set. Do 3 sets like this. After doing the destroyer set, your delts should be rocked. 3 total work sets.
Calves
Standing calve raises - I want you to do a few warms then your sets should be like this. Do 10 full reps. At the end of the 10th rep, stand on your toes and count to 10 (with weight still on your back), then come back down and do 10 more reps, and then stand back up on your toes for another count of 10 seconds, and finally 10 more reps for 30 total, followed by another 10 seconds of standing on your toes in the machine. immediately followed by Seated calve raises - do 10 nice and slow full range of motion reps here. It will sting a bit. Do 3 rounds. 6 total sets via 3 supersets
Abs
Hanging leg raises - 4 x 15
Weighted crunches - 4 x 15
Chest - 10 sets / Shoulders – 6 sets /abs - 8 sets / calves - 6 work sets
Machine press – Do a few warm up sets then pyramid up. Rep scheme is 15, 12, 9 and 6. Each set should be tough. Don’t lockout. On your last set, after you do 6, pump out 20 partials out of the bottom/stretched position. 4 total work sets.
In between the chest exercises do over and backs with a band or rope.
Pec minor dips – 4 sets to failure. 4 total work sets.
Stretch pushups – 2 sets to failure. 2 total work sets.
Machine rear delts (reverse peck deck) – Hit 3 sets of 15. Go a little heavier on these today. On each rep flex for a second in the contracted position. 3 total work sets.
Destroyer set for rear delts – You know how it’s done. Lay face down on incline utility bench and do 60 partial (swings). Then cut weight in half and do 30, then cut weight in half and do 10 full range of motion reps. 1 total work set.
Spidercrawls – Use the black short monster mini. Go up and down a wall three times for each set. Do 3 sets like this. After doing the destroyer set, your delts should be rocked. 3 total work sets.
Calves
Standing calve raises - I want you to do a few warms then your sets should be like this. Do 10 full reps. At the end of the 10th rep, stand on your toes and count to 10 (with weight still on your back), then come back down and do 10 more reps, and then stand back up on your toes for another count of 10 seconds, and finally 10 more reps for 30 total, followed by another 10 seconds of standing on your toes in the machine. immediately followed by Seated calve raises - do 10 nice and slow full range of motion reps here. It will sting a bit. Do 3 rounds. 6 total sets via 3 supersets
Abs
Hanging leg raises - 4 x 15
Weighted crunches - 4 x 15
FuriousWO
New Member
@Oregonstrong you go a little lighter to do the standing calf part or normal 1 set weight?
Ozzy619
New Member
You calf routine gives me cramps just reading it, looks like Ill try it tomorrow.
Oregonstrong
New Member
Definitely have to go lighter on these brother. The pump is excruciating by the second set and almost unbearable by the third. Give them a try, you will love them! I also do them in a cable machine at my gym that is half standing/half seated as well.
Oregonstrong
New Member
Arms today......
Biceps – 15 sets / Triceps - 15 sets
Triset #1
V-Bar pushdowns – Do a few sets to get warmed up. Do 10 reps with a heavy weight. Don’t worry about flexing at the bottom, just keep the weight moving, constant tension.
Immediately followed by
Dumbell curl – Do 8 reps on these with a 3 second descent. Use the Grip4orce attachments.
Immediately followed by
Dips between benches – Do all sets to failure
Do 5 rounds of the above. 15 sets via 5 trisets.
Triset #2
Barbell curl – Do 8 reps on these with a 3 second descent. Use the Grip4orce attachments. Try to use a little more weight than last week when you did these.
Immediately followed by
Reverse grip pushdown – Do sets of 15 on these.
Immediately followed by
EZ bar reverse curls – Do 15 reps on these.
Do 5 rounds of the above. 15 sets via 5 trisets.
Biceps – 15 sets / Triceps - 15 sets
Triset #1
V-Bar pushdowns – Do a few sets to get warmed up. Do 10 reps with a heavy weight. Don’t worry about flexing at the bottom, just keep the weight moving, constant tension.
Immediately followed by
Dumbell curl – Do 8 reps on these with a 3 second descent. Use the Grip4orce attachments.
Immediately followed by
Dips between benches – Do all sets to failure
Do 5 rounds of the above. 15 sets via 5 trisets.
Triset #2
Barbell curl – Do 8 reps on these with a 3 second descent. Use the Grip4orce attachments. Try to use a little more weight than last week when you did these.
Immediately followed by
Reverse grip pushdown – Do sets of 15 on these.
Immediately followed by
EZ bar reverse curls – Do 15 reps on these.
Do 5 rounds of the above. 15 sets via 5 trisets.
FuriousWO
New Member
Oh shit, stings a little is an understatement. For calves I usually do
seated 4x12-15
Standing 4x10-12
Calf raises leg press 3-4x15
I tried yours... First go around I dropped the weight a little and couldn't get through the 2nd set of 10 on standing and only 2 - 10 sec holds. Second set I dropped the weight twice and couldn't get them all in. The third set I cut the weight by almost half and barely got all 30 and 3-10 sec holds. Not to mention the weight I took off the seated calf raises. Wow my calves were on fire and FULL of blood.
I dropped the leg press calf raises tonight. I can see this is going to take some practice. Nice one @Oregonstrong, and relatively quick too
Oregonstrong
New Member
Hell yeah brother, it hurts so good!!And they don't get any easier either!! I LOVE the pump you get from those.
FuriousWO
New Member
Chest tomorrow
Smith inc press (15-30%) 4x8-10
Chest dips 1-2x10 body weight, 3-4x6-8 with plate
Db fly 4x8-10
Cable crossover 4x8-10
Pec dec 4x8-10
Precor vert chest press
I use the smith machine so I can go heavier with no spot. I HATE asking for a spot and I just won't do it.
Smith inc press (15-30%) 4x8-10
Chest dips 1-2x10 body weight, 3-4x6-8 with plate
Db fly 4x8-10
Cable crossover 4x8-10
Pec dec 4x8-10
Precor vert chest press
I use the smith machine so I can go heavier with no spot. I HATE asking for a spot and I just won't do it.
Oregonstrong
New Member
Looks like a solid chest routine brother. I have been using the smith more and more on some of my lifts. Definitely helps when there is no spotter. If I remember right you are like me and work out alone and do not like to be disturbed?
FuriousWO
New Member
Yep, I go to the gym with my wife but we do separate things or I go alone. I'm headphones in the whole time. I don't talk to people, except her every couple exercises.
I sometimes think it would be cool to have a workout partner but then I remember "people suck" lol
I sometimes think it would be cool to have a workout partner but then I remember "people suck" lol
Oregonstrong
New Member
Legs tonight......
Legs – 19 sets:
Seated leg curls – 2-3 warm up sets. Do 3 sets of 10, then let’s do a crazy drop set. On the 4th set do 10 again, then drop the weight and do 8, then another drop and another 8 reps, and then do 25 partials out of the stretched position. 4 total work sets.
Banded leg press – Make sure you do plenty of warm ups. Do sets of 8 up until you are at a weight that is a challenging 8. Once you get there, stay and do 3 sets of 8 with it. Push to do more than you did last week. 3 total work sets.
Squats – Do a few sets to get up to a hard working weight. want 4 sets of 8 with a 3 second descent. Nothing fancy here, just grind out the sets. Get to just above parallel. 4 total work sets.
Leg press – No this is not a typo. Go back to the leg press (with no bands), and put about 40% of the weight you can get 8-10 with on the sled. Do 1 set balls out. The minimum # is 40 reps. I did 4 plates and 52 reps. The first 40 I did nonstop. Your legs will blow up like balloons. 1 total work set.
Dumbell stiff legged deads – Do 4 sets of 8. Work the stretch, your legs will be tight and full of blood. 4 total work sets.
Legs – 19 sets:
Seated leg curls – 2-3 warm up sets. Do 3 sets of 10, then let’s do a crazy drop set. On the 4th set do 10 again, then drop the weight and do 8, then another drop and another 8 reps, and then do 25 partials out of the stretched position. 4 total work sets.
Banded leg press – Make sure you do plenty of warm ups. Do sets of 8 up until you are at a weight that is a challenging 8. Once you get there, stay and do 3 sets of 8 with it. Push to do more than you did last week. 3 total work sets.
Squats – Do a few sets to get up to a hard working weight. want 4 sets of 8 with a 3 second descent. Nothing fancy here, just grind out the sets. Get to just above parallel. 4 total work sets.
Leg press – No this is not a typo. Go back to the leg press (with no bands), and put about 40% of the weight you can get 8-10 with on the sled. Do 1 set balls out. The minimum # is 40 reps. I did 4 plates and 52 reps. The first 40 I did nonstop. Your legs will blow up like balloons. 1 total work set.
Dumbell stiff legged deads – Do 4 sets of 8. Work the stretch, your legs will be tight and full of blood. 4 total work sets.
Oregonstrong
New Member
yup, that's is the same attitude I have. Get in, put in work, get out.
FuriousWO
New Member
Hahah that all said... I am blessed to have a gym with a ton of above average looking females. If I was single, I might mingle a bit more!
Oregonstrong
New Member
Im on the same boat brother. Kills me some times
Thank you for creating this thread @Oregonstrong! I really enjoy seeing other fellow member's routines. I will be training back and biceps today.
Back 20 sets / Biceps 12 sets
Back
1) Wide grip pull-downs (4 sets/ 12-15 reps)
2) Single arm dumbbell rows (4 sets/ 10-12 rep)
3) Bent over barbell rows underhand (4 sets/8-12)
On this exercise I will drop the weight three times until failure.
4) Seated wide grip cable rows (4 sets/8-12)
5) Deadlift (4 sets/8-failure)
Biceps
1) EZ barbell curls (4 sets/ 8-12)
I will also drop the weight here. Three times to failure.
2) Hammer curls with the rope attachment (4 sets/ 8-12)
3) Single arm concentration curls (4 sets/ 8-failure)
I try to implement forced negatives on the eccentric portion of the exercise for as long as I can.
I usually get pretty close to failure within those rep ranges, but on the specified exercises, I will keep going until I've reached total failure. I also give myself about a minute rest period. Sometimes it is shorter or longer based on the exercise. Enjoy your training everyone!
Back 20 sets / Biceps 12 sets
Back
1) Wide grip pull-downs (4 sets/ 12-15 reps)
2) Single arm dumbbell rows (4 sets/ 10-12 rep)
3) Bent over barbell rows underhand (4 sets/8-12)
On this exercise I will drop the weight three times until failure.
4) Seated wide grip cable rows (4 sets/8-12)
5) Deadlift (4 sets/8-failure)
Biceps
1) EZ barbell curls (4 sets/ 8-12)
I will also drop the weight here. Three times to failure.
2) Hammer curls with the rope attachment (4 sets/ 8-12)
3) Single arm concentration curls (4 sets/ 8-failure)
I try to implement forced negatives on the eccentric portion of the exercise for as long as I can.
I usually get pretty close to failure within those rep ranges, but on the specified exercises, I will keep going until I've reached total failure. I also give myself about a minute rest period. Sometimes it is shorter or longer based on the exercise. Enjoy your training everyone!
