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Post by nachtegaal45 on Apr 26, 2013 19:33:10 GMT -5
bench press:
warmups:
1x10@135,225,315
working set:
1x4@400
paused benches with extended depotentiating pause:
10 secs each pause
1x3@315
extended ROM pushups:
2 sets to failure
deadlift:
1x5@135,225
1X1@400,450,520
back extensions:
20 repetitions with 50 pounds
2 sets bodyweight to failure
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Post by starks2765 on May 26, 2013 21:29:36 GMT -5
Nice #s, keep posting and welcome
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Post by nachtegaal45 on Jun 21, 2013 18:55:09 GMT -5
Delays in posting,my apologies to all.
close-grip bench press:
warmup:
1x20@225
working set:
1x25@285.25
outward dumbbell extensions supersetted with dips with wide hand placement
squats:
warmup:
1x10@135
1x5@225
1x1@315
paused squats(5 second-pause/amortisation):
1x3@440
working set:
1x23@460
hip raises with 190 pounds to failure,along with attempting them one-leggedly
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Post by yankees on Jun 21, 2013 20:35:42 GMT -5
big numbers Bubba - whew !
Lookin good my iron brother !
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Post by nachtegaal45 on Aug 11, 2013 17:51:07 GMT -5
barbell squats:
warmups:
1x10@135,225,315
1x3@405
1x1@475
working set:
1x4@602.25
instability ball hack squats with a plate and leg extensions for hypertrophy
pullups with a slight kippup for armwrestling(hammer grip)
1x6 with belt and 10 pounds(330 pounds total)
hammer curls dropsetted with 90's,50's,and 20's
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Post by yankees on Aug 12, 2013 14:25:41 GMT -5
Still pushing BIG WEIGHT !
AWESOME WORK BRO !
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Post by nachtegaal45 on Aug 12, 2013 15:50:55 GMT -5
Thanks ya sir! I don't post all my workouts due to time constraints/laziness but I try to keep y'all abreast of the situation,as opposed to just chicken wings and drumsticks of the situation.Haha.
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Post by nachtegaal45 on Sept 6, 2013 17:41:12 GMT -5
push presses:
1x10@135
working set:
1x17@220
partial press(without lockout):
1x5@300
hip thrusts:
1x10 with bodyweight
1x5 with 345 pounds
bicep work,weighted situps,and tricep hypertrophy work followed.
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