Building the Base
Moderator: Chebass88
-
- Registered User
- Posts: 415
- Joined: Thu Feb 18, 2021 12:16 pm
Re: Building the Base
High incline 135x12/12/7
Concentration curls 3x8-15
Flat db bench 60sx2x8
Db flies 2x10-15
Hammer curls and rope pushdowns
Btn db extensions and cable curls
Caved and did a bro workout I guess. Life still chaotic, no concrete plan and conditioning is low.
Concentration curls 3x8-15
Flat db bench 60sx2x8
Db flies 2x10-15
Hammer curls and rope pushdowns
Btn db extensions and cable curls
Caved and did a bro workout I guess. Life still chaotic, no concrete plan and conditioning is low.
-
- Registered User
- Posts: 415
- Joined: Thu Feb 18, 2021 12:16 pm
Re: Building the Base
Military press
45
95x10/10/5
Barbell pullovers
65x3x10
Side raises
20lbx3x15
Barbell rows
135x10/10/5
Upright row
20x15, 45x10
Chins
Bwx4/3 plus negatives
45
95x10/10/5
Barbell pullovers
65x3x10
Side raises
20lbx3x15
Barbell rows
135x10/10/5
Upright row
20x15, 45x10
Chins
Bwx4/3 plus negatives
-
- Registered User
- Posts: 415
- Joined: Thu Feb 18, 2021 12:16 pm
Re: Building the Base
Wide bench
45
135
185xmisgripped
185x8/8/8
Concentration curls 3x12
Incline DB
50sx15
60sx10/7
Hammer curls 35lbx15/5
BTN DB ext 20lbx15, 15lbx15
Rope pushdowns x20
45
135
185xmisgripped
185x8/8/8
Concentration curls 3x12
Incline DB
50sx15
60sx10/7
Hammer curls 35lbx15/5
BTN DB ext 20lbx15, 15lbx15
Rope pushdowns x20
-
- Registered User
- Posts: 415
- Joined: Thu Feb 18, 2021 12:16 pm
Re: Building the Base
Military
45, 45
95x10/10/6/6/6/6
Chins, bwx6/6/5/2/3/assisted 7
Side raises 25lbsx12/12/10
Pullovers 65x3x10
Decline situps x16
45, 45
95x10/10/6/6/6/6
Chins, bwx6/6/5/2/3/assisted 7
Side raises 25lbsx12/12/10
Pullovers 65x3x10
Decline situps x16
-
- Registered User
- Posts: 415
- Joined: Thu Feb 18, 2021 12:16 pm
Re: Building the Base
Bench
185x10/10/8/8/8/8
Concentration curls 25lbx4x10
Incline db 60sx12/8
Hammer curls 2x10-12
Db flies 2x10-13
185x10/10/8/8/8/8
Concentration curls 25lbx4x10
Incline db 60sx12/8
Hammer curls 2x10-12
Db flies 2x10-13
-
- Registered User
- Posts: 415
- Joined: Thu Feb 18, 2021 12:16 pm
Re: Building the Base
Military
45
95x10/10/8/8/6/7
Chins bwx4/4/3/3/4/3
Db pullovers 70lb x5/2 lol
Side raises 25lbs x 12/13/11
Rope lat pulls 3x10-20
45
95x10/10/8/8/6/7
Chins bwx4/4/3/3/4/3
Db pullovers 70lb x5/2 lol
Side raises 25lbs x 12/13/11
Rope lat pulls 3x10-20
-
- Registered User
- Posts: 415
- Joined: Thu Feb 18, 2021 12:16 pm
Re: Building the Base
Bench
185x10/10/10/5/7/5
Concentration curls 30lbx3x10
Incline db 60sx12/9
Btn db ext 20lbx15
185x10/10/10/5/7/5
Concentration curls 30lbx3x10
Incline db 60sx12/9
Btn db ext 20lbx15
-
- Registered User
- Posts: 415
- Joined: Thu Feb 18, 2021 12:16 pm
Re: Building the Base
Press
45
95x10/10/10/8/7/5
Wide grip chins
Bwx6x3
Side raises 25lbx2x12
Pullovers 50lbx2x8-10
Upright rows 2x10-15
Rope pulls 2x12-20
500m row
45
95x10/10/10/8/7/5
Wide grip chins
Bwx6x3
Side raises 25lbx2x12
Pullovers 50lbx2x8-10
Upright rows 2x10-15
Rope pulls 2x12-20
500m row
-
- Registered User
- Posts: 415
- Joined: Thu Feb 18, 2021 12:16 pm
Re: Building the Base
Felt like ass tonight.
Bench
45
135
185x4x10 first volume goal achieved
Concentration curls 30lbx12/10/9
Incline db press hurt my shoulder joints
Db ext hurt my elbow joints
Night shift sucks
Bench
45
135
185x4x10 first volume goal achieved
Concentration curls 30lbx12/10/9
Incline db press hurt my shoulder joints
Db ext hurt my elbow joints
Night shift sucks
-
- Registered User
- Posts: 415
- Joined: Thu Feb 18, 2021 12:16 pm
Re: Building the Base
Military press
45
95x4x10
Wide chins
Bwx6x5-6
Side raises 3x8-12
Diagonal lat pulls 4x8-12
Upright rows 3x12-13
45
95x4x10
Wide chins
Bwx6x5-6
Side raises 3x8-12
Diagonal lat pulls 4x8-12
Upright rows 3x12-13
-
- Registered User
- Posts: 415
- Joined: Thu Feb 18, 2021 12:16 pm
Re: Building the Base
Few days ago:
Bench 225x3/3/3/3/1/1
Concentration curls 3x8-12
Db overhead ext 3x10-15
Bench 225x3/3/3/3/1/1
Concentration curls 3x8-12
Db overhead ext 3x10-15
-
- Registered User
- Posts: 415
- Joined: Thu Feb 18, 2021 12:16 pm
Re: Building the Base
Missed a couple days. Same format, added reps.
Tonight
Press
45
95
115x8/5/4/5/3/3
Wide chins bwx5/4/6/4/3/4
Cable rows (1 arm) 3x10-15
Side raises 3x8-15
Front raises 2x8-12
Wide rows 2x15
Tonight
Press
45
95
115x8/5/4/5/3/3
Wide chins bwx5/4/6/4/3/4
Cable rows (1 arm) 3x10-15
Side raises 3x8-15
Front raises 2x8-12
Wide rows 2x15
-
- Registered User
- Posts: 415
- Joined: Thu Feb 18, 2021 12:16 pm
Re: Building the Base
R shoulder pain today. Related to an old separated shoulder injury. No bench
Just Concentration curls 3x9-15
Rope pushdowns 3x12-15
Cable long curls 3x12-18
Just Concentration curls 3x9-15
Rope pushdowns 3x12-15
Cable long curls 3x12-18
-
- Registered User
- Posts: 415
- Joined: Thu Feb 18, 2021 12:16 pm
Re: Building the Base
Yest
Bench 225x6x3, 185x11, 135x20
Single arm cable fly 2x10-20
Bench 225x6x3, 185x11, 135x20
Single arm cable fly 2x10-20
-
- Registered User
- Posts: 415
- Joined: Thu Feb 18, 2021 12:16 pm
Re: Building the Base
Press 115x8/6/6/5/4/4
Chins bwx6/6/5/5/6/5
Side raises 3x12
Cable rows 2x10-20
Chins bwx6/6/5/5/6/5
Side raises 3x12
Cable rows 2x10-20
-
- Registered User
- Posts: 415
- Joined: Thu Feb 18, 2021 12:16 pm
Re: Building the Base
Incline bench db rows 30sx2x20
Bench 225x4/4/3/3/3/3
Db flies 25sx20, 30sx15/8
Concentration curls 3x12-15
French press 5x12-20
Reverse Preacher 2x10-20
Wrist curls 2x10-20
Bench 225x4/4/3/3/3/3
Db flies 25sx20, 30sx15/8
Concentration curls 3x12-15
French press 5x12-20
Reverse Preacher 2x10-20
Wrist curls 2x10-20
-
- Registered User
- Posts: 415
- Joined: Thu Feb 18, 2021 12:16 pm
Re: Building the Base
Press 115x8/7/6/5/4/4
Chins and side raises
Chins and side raises
-
- Registered User
- Posts: 415
- Joined: Thu Feb 18, 2021 12:16 pm
Re: Building the Base
Bench 225x6/5/5/3/3/3
Db flies 30lbx15, 35lbx2x8-10
Concentration curls 3x7-12
French press 4x12-20
Reverse preachers 2x8-10
Pushdowns 2x8-12
Wrist curls 3x8-15
Db flies 30lbx15, 35lbx2x8-10
Concentration curls 3x7-12
French press 4x12-20
Reverse preachers 2x8-10
Pushdowns 2x8-12
Wrist curls 3x8-15
-
- Registered User
- Posts: 415
- Joined: Thu Feb 18, 2021 12:16 pm
Re: Building the Base
SLDL
45
135
185x4x10
Chins x6/4/4
Hip thrust 65x3x12
Side bends 40lbx3x15
Db bench rows 35sx3x10-15
45
135
185x4x10
Chins x6/4/4
Hip thrust 65x3x12
Side bends 40lbx3x15
Db bench rows 35sx3x10-15
-
- Registered User
- Posts: 415
- Joined: Thu Feb 18, 2021 12:16 pm
Re: Building the Base
Forgot to log the last one
Press 115x9/5/7/5/4/5
Cable high curl, leaning laterals, rope hammers, Chest supp front raises
Press 115x9/5/7/5/4/5
Cable high curl, leaning laterals, rope hammers, Chest supp front raises