Dan.good stat,still doing high volume?

Yep. Averaging about 20 sets per muscle group.

6/10/2011

Legs


Leg extensions
2 x warmup x 50lbs

5 x 12 x 110lbs


Leg presses (feet close together; about 2-3 inches apart)
1 x 10 x 140kg
1 x 10 x 160kg
1 x 10 x 180kg
1 x 12 x 200kg
1 x 13 x 210kg


Leg curls
5 x 12 x 100lbs


Front squats (close stance)
1 x 8 x 60kg
3 x 10 x 60kg
1 x 13 x 60kg


Squat rack was occupied when I got to the gym, so I decided to be a little insane and do squats last. 30 seconds between all sets leading up to squats. My legs felt stronger with the close stance but by that time, my mind was pretty stoned so I just kept the weight constant.

I noticed that you mentioned keeping your feet stance closer.

If you're trying to go for the outer sweep, try to Place ur fist between your feet at the platform of the leg press, slightly lower stance. and point your feet outward.
It would target it real good

This post has been edited by razorboy: Oct 7 2011, 12:20 AM

I had my feet pointing straight up this time, felt it in the outer sweep. I'll go with that stance next week, thanks!

8/10/2011

Arms


Chin ups
3 x 12 x BW


EZ-bar preacher curls
4 x 10 x EZ bar+20kg


Hammer curls
4 x 10 x 20kg


Standing side cable curls
4 x 12 x 35lbs


Zottman curls
4 x 12 x 7.5kg


Dips
1 x 13 x BW+20kg
1 x 14 x BW+20kg
1 x 10 x BW+20kg
1 x 7 x BW+20kg


Alternating underhand triceps pulldowns
4 x 12 x 30lbs


Seated DB triceps extensions
4 x 15 x 25kg


Straight bar triceps pushdowns
3 x 12 x 60kg
1 x 12 x 55kg


Pushups
1 x 26

10/10/2011

Back & Abs


Wide grip pullups
1 x 10 x BW
1 x 6 x BW+15kg
1 x 5 x BW+15kg


Chin ups
2 x 9 x BW+10kg
1 x 7 x BW+15kg


V-bar rows
2 x 11 x bar+65kg
1 x 10 x bar+70kg
1 x 11 x bar+70kg


V-grip pulldowns
3 x 10 x 150lbs (full stack! )
1 x 13 x 130lbs


V-grip seated cable rows
3 x 12 x 100kg
1 x 15 x 100kg


Rack pulls
1 x 10 x 60kg
3 x 10 x 80kg


Wide grip pulldowns
3 x 10 x 110lbs



Crunches
5 x 30

supersetted with:

Knee raises
5 x 20


Decided to try rack pulls today. Lower back felt okay with them. I'll stick to this weight for a while before even thinking of increasing.

Your volume is seriously too high bro. Especially if you're ecto. My rep scheme is now 3-6 and just 3 exercises per bodypart over 3-4 exercises. You can try that for a change.

Advise taken, bro. Thing is when the weights get heavy (relative), my back really feels it, and not in the good way.

11/10/2011

Chest


Flat BB bench press
2 x warmup x empty bar

1 x 10 x 60kg
1 x 7 x 80kg
3 x 5 x 80kg
1 x 9 x 70kg


Hammer-strength chest press (per side)
1 x 12 x 30kg
1 x 10 x 35kg
1 x 9 x 40kg
1 x 7 x 40kg


Incline DB bench press
3 x 10 x 25kg
1 x 7 x 25kg + dropset 7 x 20kg


Incline DB flyes
2 x 8 x 20kg
1 x 9 x 17.5kg


Machine flyes
2 x 12 x 100lbs
1 x 15 x 100lbs

Hey there,

How long do you usually work out i.e. per session? if you don't mind sharing. Newbie here. :-)

This post has been edited by Syn_87: Oct 12 2011, 10:25 AM

About 1.5 hours including stretching before and after.

aite, cool.

Thanks for the info man.

No worries, bro.



13/10/2011

Shoulders

Seated BB shoulder press
2 x warmup x empty bar

1 x 8 x 60kg
1 x 6 x 60kg
1 x 9 x 55kg
1 x 7 x 55kg
1 x 9 x 50kg


Reverse DB flyes
? x 12 x 15kg (I lost count of my sets and didn't know if I did 4 or 5, so I just added one extra set for good measure )


Front DB raises
5 x 10 x 15kg


Side lateral cable raises
3 x 10 x 25kg
1 x 10 x 25kg (forced reps on the last 2/3 reps)
1 x 10 x 20kg


BB shrugs
1 x 12 x 60kg
1 x 10 x 100kg
1 x 10 x 120kg*
2 x 10 x 130kg*
1 x 12 x 120kg*
1 x 12 x 100kg*
1 x 20 x 60kg*


DB shrugs
3 x 20 x 25kg


Hanging leg/knee raises
2 x 9 (toes to the bar, straight legs)
1 x 4 straight + 6 knee raises
2 x 12 (knee raises)


*straps

14/10/2011

Legs


Leg extensions
2 x warmup x 50lbs
4 x 12 x 120lbs


Leg curls
2 x warmup x 50lbs
4 x 12 x 120lbs


Leg presses (close stance)
1 x 12 x 220kg
3 x 12 x 230kg


DB lunges
4 x 10 per side x 17.5kg DBs


Front squats (close stance)
4 x 10 x 70kg


Leg press machine calf raises
1 x 15 x 150kg
1 x 12 x 180kg
1 x 12 x 200kg
1 x 12 x 210kg

15/10/2011

Arms


Chin ups
2 x 12


Standing BB curls
4 x 10 x 30kg


Side cable curls
4 x 12 x 40lbs per side


DB preacher curls
4 x 10 x 10kg


Spider curls
4 x 12 x 12.5kg



Dips
4 x 8 x BW+30kg


CGBP
4 x 10 x 60kg


Alternating underhand triceps pulldowns
4 x 12 x 30lbs


Overhead DB extensions
4 x 12 x 10kg


Machine dips
4 x 12 x 200lbs


Single burnout set of
BB curl: 20 x 17.5kg
Overhead BB skullcrushers: 20 x 17.5kg

How about starting with dropsets, followed by burn sets for a change? I find it helps a lot.

Do you mean dropsets for every exercise, or just the last one? I've done dropsets on the last set of the last exercise before, not sure if we're thinking of the same thing, though.

16/10/2011

Back


Wide grip pullups
2 x 12


Bent over BB rows
1 x 12 x 60kg
1 x 10 x 80kg
1 x 9 x 90kg
1 x 8 x 95kg


V-grip pulldowns
1 x 10 x 150lbs
1 x 9 x 150lbs
1 x 10 x 140lbs
1 x 10 x 130lbs


Wide grip seated rows
4 x 12 x 100kg


Rack pulls
1 x 12 x 80kg
2 x 12 x 90kg


Good workout, felt strong. <1 minute rest all the way.

I mean for every exercise.