Compose Thread
All Threads
Your Threads
Newest Posts
Photo Gallery
Search
Tags:6 week program before/after pics + videos1814
|
the1 1,503    |  0 |
| workout turned into a full body feb.16/2012 weighted pull ups (wide hammergrip) 45lbs x 12 80lbs x 5 100lbs x 5 benchpress 225x10 280x3 variation of presses, flys, pushups, rows and curls. no lifts today, going to take some video s this week of some big lifts. |
||
Post 76 • IP
 |
||
|
dwatson 6,012 | 0 |
Quote:Originally Posted by the1 This would be an impressive video |
||
| Post 77 • IP
|
||
|
eknight 2,485 | 0 |
| Damn. Great peaks, strong shoulders. Keep hitting those lats hard- I wouldn't say they're "weak," but they are overshadowed by your arms! I've got a torn ACL and MCL too, and what I've found has helped my thighs grow more than anything else I've done is 20 rep squats. I don't do them first on my leg day, and I don't have to use as much weight, so it's easier on my joints. -EK | ||
| Post 78 • IP
|
||
|
|
the1 1,503 | 0 |
| i ll get a video of those and also a video of me doing some Muscle-ups (with sick form). i'll try the 110lb dumbbell attached to me for the video. also thanks EK, my lats are really wide but I want them more defined. |
||
| Post 79 • IP
|
||
|
|
the1 1,503 | 0 |
| Today was shoulder/biceps pre-workout 6 nutrabolic swollen tablets arnold press/seated military (no upperback support) 45/12 55/12 (6 Arnies, 6 regular) 70/4(arnie 6regular) dropset 60/10 50/10 40/8 lying incline superman front raises 20lb/12-15 reps x 3 sets 20lb/12 reps dropset to 15lbs for 12 reps seated OH machine press #13/15 #15/12 #16/12 dropset to #10/20 front db lateral to side db lateral via balance sb ball 15lb dbs for 4 sets of 12-15 preacher machine curls 90lb x 15 70lb x 10 50lb x 10 for 3 dropsets with 90 sec rest between buddy straight bar curls 40lb barbell for 10 sets, 1 rep,2 rep,3 rep pass back n forth Post-workout 50g whey protein shake, 2 kiwis + 1 orange in greek yogurt 2caps glutamine, 2 caps amino 1000s |
||
| Post 80 • IP
|
||
|
|
the1 1,503 | 0 |
| tomorrow will be legs/core will post vids of weighted pull ups and dumbbell presses on monday/tues |
||
| Post 81 • IP
|
||
|
|
the1 1,503 | 0 |
| today my workout went like leg press P stands for plates total 4platesx15 reps 6Px12 8Px12 10Px10 8Px10 6Px10 4Px20 pyramid up, pyramid down - all different style footings barbell squat 155lbs x 20 reps for 3 sets, 90-120sec rest leg extension dropset to failure 20 min walk on treadmill @ 3.6-4.5 variation of crunches/sit ups plank weighted rope cable abs hanging leg raises low back stretches BACK RIGHT HIP IS SORE AND GOING TO TRY GET INTO PHYSIO TO SEE WHATS WRNG WITH IT. DULL ANNOYING PAIN THATS CONSISTENT THROUGH THE DAY |
||
| Post 82 • IP
|
||
|
|
the1 1,503 | 0 |
| Okay so the routine is finalized.. through trial & error since december this is what i've come up with and what i'll use for the next however long. Workouts Day1; Chest, front delts Day2; Back width, biceps Day3; Overhead press, triceps Day4; Back thickness, biceps Day5; Legs 3x 30 min core sessions a week 3x 15 min forearm circuit 3x 20 min calf circuit No order, just make sure no days are contradicting other days. 2-3 days on/1-2 days OFF Back width/ Biceps Weighted widegrip pull ups BWx 15+ 10 +50/10 +70/6 +25/8 dropset BW/8 Widegrip seated row 80/15 120/12+12+12 Widegrip pull downs 120/12 160/12 180/10 FST-7 Dumbbell rows max 90 sec rest between sets 60lb dumbbell for 7 sets reps ranging from 10-20 reps Closegrip straight bar curls timed 5 sets 1 min rest between sets 75lbs/10 + 10 + 10 + 10 + 10 Preacher dumbbell hammer curl 35lb/ 10 + 9 + 8 + 10 + 5 that was all she wrote today ! |
||
| Post 83 • IP
|
||
|
|
the1 1,503 | 0 |
| i usually work out alone so its hard to ask a 60 year old woman to record me on my phone haha.. but i will record something this wednesday, some flat dumbbell presses or incline dumbbell presses i have workout partners some days, not normally though.. |
||
| Post 85 • IP
|
||
|
|
dwatson 6,012 | 0 |
Quote:Originally Posted by the1 Sounds good man |
||
| Post 86 • IP
|
||
|
Mazz 303 | 2  |
Quote:Originally Posted by eknight How many sets do you do of 20 rep squats? I've been just doing a couple warm up sets with 2 plates and then been upping the weight 5 lbs on 1 set of 20 rep squats every week. I'm up to 195lb now and will be going for 200lb tomorrow. |
||
| Post 87 • IP
|
||
|
|
the1 1,503 | 0 |
| Hey man, I do 1 plate for 20 reps and then do bodyweight ass to grass 2-3 sets of 20 reps depending on the volume I use that day. Some squat days will be 3-6 reps and then other days will be 3 sets of straight 20. Working towards 225lbs for 20 rep squats. Feb 21/2012- Cardio day 10 1 min rounds of skipping 30 minutes HIIT on treadmill Weighted ab circuit Feb 22/2012- Chest/ front delts Incline dumbbell press 60/15 100/12 60/15 60/15 Push ups with hands on med balls 3 sets of 20 reps No upper back support DB shoulder press 40/12x 2 60/12 70/8 Weighted pull ups +50lbs/10 +80lbs/8 BWx20 Pec Dec (machine fly) #15/15 reps #18/10 reps x 3 sets of slow working sets Front DB lateral 20lb/12 x 3 sets Cable flys (2 sets of pyramidding up) 30lbs x 20 40lbs x 15 50lbs x 10 60lbs x6 10 minute AB CIRCUIT 45g whey protein shake + glutamine and amino 1000s |
||
| Post 88 • IP
|
||
|
Welshlifter 1 | 0 |
| Sick progress bro lookin good! | ||
| Post 90 • IP
|
||
|
|
Mazz 303 | 0 |
| Did them last night...racked after 12, took 5 deep breaths,6, racked 5 more deep breaths then did 3 more for 21. The quick rack after the initial failure doesnt render the 20 rep squat I did much less effective, does it? | ||
| Post 91 • IP
|
||
|
|
the1 1,503 | 0 |
| Honestly, I am not sure man.. but for most 20 rep squats, you should always have it on your back for more of a mental thing.. EK may be better to answer that bro. | ||
| Post 92 • IP
|
||
|
|
the1 1,503 | 0 |
| Feb 23- Back thickness, biceps Weighted hammer pull ups BWx20 +60/10 +100/7 BWx15x2 Seated horizontal machine row 120/12 150/12 200/12 dropset 130, 120, 110 for 10 reps Overhand barbell row 135/12 185/10 205/10 135/15 Seated row FST-7 style 7x12 120/12 x 7 sets with 40-80 sec rest between sets Straight bar curl 85/12 x 5 sets Preacher hammer curl 35/6-10 reps for 4 sets 45g protein shake strawberry yogurt with rasberries, blueberries n strawberries |
||
| Post 93 • IP
|
||
|
|
the1 1,503 | 0 |
| ps, got a video of the pull ups.. but the buddy mightve fucked up, waiting to see if he has it later! if not ill have some for yas next week ps also benched 275/7 reps for fun |
||
| Post 94 • IP
|
||
|
|
the1 1,503 | 0 |
| feb 24- 25 minutes on elyptical, burnt 300 cals 5 min intevals of skipping 4 sets of seated calf raise had an amazing 1 hour massage.. ------------------------- Shoulders, triceps today |
||
| Post 95 • IP
|
||
|
|
the1 1,503 | 0 |
| hey guys, i'm ending this at 3 weeks.. just not the right message board for a journal. going to privately keep one and update here with photos when the time comes! thanks for the support anyhow |
||
| Post 96 • IP
|
||
|
|
dwatson 6,012 | 0 |
Quote:Originally Posted by the1 Good idea, no lie it was hard to follow with the updates without properlly formatting it. Lookin shredded brah. |
||
| Post 98 • IP
|
||