Back In Business...yet again!

[buckeye2010]

I should add that I would have to use half the weight also with some of the sets you do. Great job!

[zimbo415]

Do you compete often in arm wrestling I have some buddys who compete around the midwest and they both do rather well.

[nachtegaal45]

Sunday's armwrestling work:
partial bicep curls,last week's weight+2.5 lbs
alternating hammer curls with some swing
150's for 6 total repetitions
reclining hammer curls and reverse curls supersetted for hypertrophy:
2 sets to absolute failure
Monday's deadlift work:
good mornings:
3x5@225
1x6@371.25
weighted decline situps:
1x6@145
2xfailure with 20 pounds
100 leg raises
side cruches
upper abdominal weighted situps with 35 pound plate

[nachtegaal45]

nah,I haven't found an armwrestling competition here and I don't have the funds to travel mate.

[nachtegaal45]

squats:
1x5@225
1x4@330
1x6@465

3-second pause squats
1x4@372.25

leg extensions
exercise ball hack squats ,leaning alternatingly to emphasise each quad
rest-pause to failure

[Rosario-546]

I havn't armwrestled since someone took my juice box in 3rd grade....Nice work with the pause squats, those are always tough, and i can image doing that the end of a squat workout, my legs might just explode.

[buckeye2010]

Man you use some impressive weights. Keep up the good work nabd keep posting. Always looking for good insight.

[nachtegaal45]

last week's shenanigans:

Monday:
good mornings:
3x5@225
1x5@380
bicep work
preachers and behind-the-back curls
isotonic to isometric deadlift hold:
470 against pins for 10 seconds
double-underhanded singles with 315
weighted 45 degree situps
1x7@150
then a few sets with bodyweight
Roman Chair oblique situps with 40 pounds
weighted crunches

Tuesday:
armwrestling 5-inch curls:
100 reps with 122.25 pound dumbbell
two-handed cable wrist curls:
220,140,60 dropsetted to failure
150,100,50 dropsetted to failure
100 to failure
brachialis work:
cheat hammer curls with 155's alternatingly
8 total reps
strict form hammer curls supersetted with reverse curls

Wednesday:
barbell squats
2x10@225
1x30@361.25
5 second pause squats
1x4@401.25
leg extensions
Bulgarian split squats

Thursday:
Dorian Yates style training for tri's after JM presses
and calves
barbell shrugs
1x100@315
Voyer shrugs:
100's for triple rest-pause
barbell raises

Gave the chest a break this week.

cardiorespiratory training:
25 minutes of hill sprints with downhills used for interval training
twice this week

[nachtegaal45]

Monday:
arm's length hold with 560 for 10 seconds
felt sick so the rest of my bench workout didn't go well

Good Mornings:
1x5@135
3x5@225
1x2@405

Isometric to Isotonic Deadlift Hold:
475 for 10 seconds
Weighted Situps(up to 155 for 5)
Weighted Crunches(up to 60 for 8)
Oblique Situps on Roman Chair(sets of 20 with 45)

Tuesday:
armwrestling work
5-inch curls
100 reps each side with 125
pulley mechanism wrist curls
dropsets with barbell handle
220,100,60
150,100,60 to failure
burnout set with 50
calf work

Wednesday:
shoulders and tricep work

Thursday:
squats:
2x10@225
1x30@365

5-second pause squats:
1x4@405
vastus lateralis squat with instability ball:
dropsets with 30-pound dumbbell and bodyweight
leg extensions

cardiorespiratory work:
hill sprints and walking descents with 25-pound backpack
for 25 minutes twice this week
bodyweight:286

Giving the biceps and back some rest this week.

[buckeye2010]

Man your workouts are a killer. I would hate to try and keep up with you. Great job!

[nachtegaal45]

good mornings:
1x10@ 135,225
1x4@440

weighted situps on 45-degreebench:
130 for 6
unweighted 'til failure
65 for 15
unweighted 'til failure
leg lift station

bench press eccentric with 10- second pause
390
increased ROM machine presses:
320x40

bicep hypertrophy work and Zerchers done explosively

[nachtegaal45]

barbell squat:
1x10@135,225,315
1x6@487.25

squats 3 inches below parallel:
1x8@370
leg extensions:
unilaterally with 55 pounds 'til failure
reclined hack squat with medicine ball for defrictioning:
one-legged to failure
supersetted with:
one-legged leg presses with 250
emphasis on vastus lateralis

armwrestling cable pulls:
set of 80 each hand with 115
isometric hold in bottom position
132.5 for 30 seconds
super-slow repetitions
10 with 70 each hand

seated and standing calf raises

[nachtegaal45]

back yet again after forgetting about this place lol.

Friday's workout:
barbell squats:
1x10@135,225
1x21@450

pause squats against the pins between eccentric/concentric(below parallel)
1x4@385
Bulgarian split squats with 40-pound dumbbell
leg extensions and explosive leglifts

push presses:
1x10@135
1x12@210
isometric to isotonic hold:
220 for 10 seconds at bottom position

pinkies up dumbbell presses with the 100s
rear delt raises supersetted with rear delt barbell pulls

[nachtegaal45]

did some 35-pound dumbbell throws in the woods with the glide technique;I've been training for putting the shot but I need to get a ball.

[nachtegaal45]

good mornings:
1x10@135,225
1x7@400

wide and narrow-grip shrugs:
sets with 400,275,and 225
scapular retractions from pullup position

[nachtegaal45]

high pulls:
up to 235x5

armwrestling work:
one-armed partial pullups with other hand clenched over my diminutive hands with a 2-inch ROM near top position
5 each side with 40 pounds
side pressure pulls on the rowing machine:
up to 140 poundsx30 with my right hand
20 repetitions with my left
70 pounds for pump sets

bicep workout
seated and standing calf raises

[nachtegaal45]

barbell squat:
1x10@295
1x16@460(bar fell off my traps lol)
concentric squats(1 inch below parallel from a dead stop):
1x2@465
leg extensions and Bulgarian split squats
benching
1x2@300 for warmup(had a medial nerve impingement so not going heavy yet)
1x47@270
isotonics to isometrics:
250 against pins in bottom position for 20 seconds
250 against pins in transitional position for 20 seconds
dumbbell flyes and bodyweight dips

[buckeye2010]

Good to see you posting again. I just noticed that you live in Cinci. I have two brothers that live there.I alwys tried to get them into the gym but it just never happened. Good workouts!

[nachtegaal45]

good morning workout:
BOMBS...attributable to work fatigue
but my hip thrust strength is improving

Wednesday:
armwrestling wrist curls up to 200 pounds both-handed
lat and lower latissimus workout
bdwt. pullups,300 pds. rows for a set of 40
partial bicep curls with 135 pds.x120 each arm(good glycolytic capacity,hehe)
Thursday:calf hypertrophy and forearm extensors
Friday:
squat:
545 BOMB
but then I I altered my stance,and it turns out that glute work has indeed helped my wide-stance squatting
wide stance attempts:
545x3 BAM!
leg extensions with 100 pounds and Bulgarian split jump squats with a 40-pound dumbbell

[Deleted]

to me good morning always seem dangerous. maybe im just weak lol
i use a Romanian deadlift for my hamstring training.
people usually call me a pansy, when i tell them this.

[nachtegaal45]

Keep forgetting about updating my logs,please forgive me gents.
bench press:
1x10@135
1x10@225
1x1@330

working set:
1x22@311.25
6-inch lockouts:
1x35@440
flyes supersetted with hyperextension pushups

tricep supersets:
rev. grip pushdowns,wide-grip pushdowns,narrow-grip pushdownsx2 with 160 pounds circuited
JM presses,close-grip benches,and skullcrushersx2
with 50-pound dumbbells circuited

Turns out I had biomechanical problems with my lengthy forearms and skinny wrists and was transferring the load ancillarily to my anconeus and doing a slight extension instead of a pure press;consequently,I eliminated this problem using a false grip against conventional wisdom and my numbers are shooting back through the roof.

[nachtegaal45]

Friday:
deadlifts:
315x13
snatch-grip pulls
2x5@225
armwrestling assistance work

Monday:
squat(light phase):
1x10@135,225,315
1x35@425

squats 1 inch below parallel with 3-sec pause on the pins:
1x3@360
one-legged wall hack squats with 60 pounds supersetted with two-legged hs
leg extensions
vastus medialis leg lifts with knees bent

[nachtegaal45]

Wednesday:
back extensions:
w/115 pds.x3
2 sets of burnouts
bench press:
1x10@135,225
single with 330
working set:
1x22@315
paused rep benching:
1x5@250
pectoralis minor dip:
2 sets to failure with 10-pound dipping belt
some flyes and pushups for hypertrophy

Friday:
incline situps with 120 pounds
armwrestling work:
side pressure pulls with centripedal rowing machine:
1x10 with 180 pounds
burnouts with 80 pounds
single-armed hammer curls:
1x20 with 135-pounder each side
then hypertrophy sets with 60s(strict form)

[buckeye2010]

Glad to see you are still hitting the gym. Keep it up.

[nachtegaal45]

bench press:
1x10@135,225
1x1@350(PAP warmup)
working set:
1x15@330

paused repetitions:
1x5 with 267.25
angled pushups with lower body at complimentary angle:
2xfailure with 45 pounds chained to dipping belt
flyes and some extended ROM pushups

squat:
2x10 with 225
1x5 with 315
1x11 with 505

paused squats with pins for relaxed to dynamic work:
1x4 with 370

reclining wall squats to slacken the antagonist
leg extensions

back extensions:
2 sets with bodyweight and 1 repetition with 140 pounds
rear delt work

I realise my posts are irregular and unpredictable in intervals but been stressed lately.