Building the Base
Moderator: Chebass88
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- Joined: Thu Feb 18, 2021 12:16 pm
Re: Building the Base
Bench
225x4x2
Concentration curls 2x8-20
Barbell curls 2x8
Hammer curls 2x8-15
Upright rows 3x12-20
French press 3x12-20
Shrugs 225x3x6-12
Lying ext 2x12-15
Incline front raises 2x10-20
Rope pushdowns 3x5-12
225x4x2
Concentration curls 2x8-20
Barbell curls 2x8
Hammer curls 2x8-15
Upright rows 3x12-20
French press 3x12-20
Shrugs 225x3x6-12
Lying ext 2x12-15
Incline front raises 2x10-20
Rope pushdowns 3x5-12
- DanCR
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- Joined: Sat Dec 14, 2019 11:06 am
- Location: Louisiana / New York
- Age: 45
Re: Building the Base
Welcome back, @BScott.
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- Registered User
- Posts: 415
- Joined: Thu Feb 18, 2021 12:16 pm
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- Registered User
- Posts: 415
- Joined: Thu Feb 18, 2021 12:16 pm
Re: Building the Base
Bench up to 245x1, 225x3x3, 3x2
Chins bw x3x3
Widegrip pulldowns 3xf
Btn press 65x5-12
Barbell rows 135x3x8
Db Incline rows 40s/50s x3xf
Side raises 3xf
DB SLDL 3x12-15
Chins bw x3x3
Widegrip pulldowns 3xf
Btn press 65x5-12
Barbell rows 135x3x8
Db Incline rows 40s/50s x3xf
Side raises 3xf
DB SLDL 3x12-15
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Re: Building the Base
Bench 225x6x2, 185x11, 135x11 CG, 135x9 WG
Concentration curls 5x6-12
Hammer curls 3x8-15
French press 3x6-12
Upright row 3x12-15
Kickbacks 2x15
Concentration curls 5x6-12
Hammer curls 3x8-15
French press 3x6-12
Upright row 3x12-15
Kickbacks 2x15
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- Registered User
- Posts: 415
- Joined: Thu Feb 18, 2021 12:16 pm
Re: Building the Base
Bench
245x1 grind
225x4x3
Incline 135x3x8-12
Flies 3x5-8
Chins bwx3x5-8
Wide pulldowns 3x8-12
Chest supported rows 3x7-15
Cable rows 3x6-10
Side raises 3x10-20
245x1 grind
225x4x3
Incline 135x3x8-12
Flies 3x5-8
Chins bwx3x5-8
Wide pulldowns 3x8-12
Chest supported rows 3x7-15
Cable rows 3x6-10
Side raises 3x10-20
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- Registered User
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- Joined: Thu Feb 18, 2021 12:16 pm
Re: Building the Base
Bench 225x3x2-4
One and a Half Bench 155x2x6-7
Concentration curls 4x12
French press 3x8-12
Hammer curls 3x8-12
Kickbacks 3x8
Upright rows 3x12
Rope pushdowns 1x16
DB shrugs 1x15
One and a Half Bench 155x2x6-7
Concentration curls 4x12
French press 3x8-12
Hammer curls 3x8-12
Kickbacks 3x8
Upright rows 3x12
Rope pushdowns 1x16
DB shrugs 1x15
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- Joined: Thu Feb 18, 2021 12:16 pm
Re: Building the Base
Treadmill 12min mile
2000m row (8:23)
2000m row (8:23)
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Re: Building the Base
Beltless Dead
45
135
225
315x5
225x10
Side raises 4x8-20
Rear raises 1x20
RDLs 185x3x12
Barbell rows 155x8/8/4
Cable rows 3x6-12
Back ext 2x15
45
135
225
315x5
225x10
Side raises 4x8-20
Rear raises 1x20
RDLs 185x3x12
Barbell rows 155x8/8/4
Cable rows 3x6-12
Back ext 2x15
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Re: Building the Base
Quick but super late-night workout
Bench up to 245x1
185x12/10/8
Incline db 75sx4
Called it. Felt horribly fatigued.
Bench up to 245x1
185x12/10/8
Incline db 75sx4
Called it. Felt horribly fatigued.
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Re: Building the Base
Bench up to 245x3
225x6
185x14
Incline db 70sx10/5
Dips bwx10/8
Flies 30sx10/6
225x6
185x14
Incline db 70sx10/5
Dips bwx10/8
Flies 30sx10/6
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- Posts: 415
- Joined: Thu Feb 18, 2021 12:16 pm
Re: Building the Base
Cardio day
Run 1 mile (10min)
Stairstepper
Light abs
FSQ calf raises 3x12
Run 1 mile (10min)
Stairstepper
Light abs
FSQ calf raises 3x12
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Re: Building the Base
Deads up to 335x3
Below knee block pull 405x1, 455x2xF lol
Low block sumo 225x3x7
RDLs 225x3x8
DB RDL 50sx3x12
Below knee block pull 405x1, 455x2xF lol
Low block sumo 225x3x7
RDLs 225x3x8
DB RDL 50sx3x12
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- Registered User
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- Joined: Thu Feb 18, 2021 12:16 pm
Re: Building the Base
Bench
45
135
185
225x1
245x1
255x1
225x7
185x15
Close grip 135x11/8/8
Chest supported row 2plx12/8/8
Barbell front raises 3x8-15
Neutral pulldowns 3x6-12
French press and db curls, couple sets then nausea set in so had to stop it there
45
135
185
225x1
245x1
255x1
225x7
185x15
Close grip 135x11/8/8
Chest supported row 2plx12/8/8
Barbell front raises 3x8-15
Neutral pulldowns 3x6-12
French press and db curls, couple sets then nausea set in so had to stop it there
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Re: Building the Base
High incline
45
95x15
115x10
135x5
Side raises 3x8-20
Rear raises 3x10-15
Upright rows 3x8-20
Shrugs 3x8-15
Concept 2 Rower 8min
45
95x15
115x10
135x5
Side raises 3x8-20
Rear raises 3x10-15
Upright rows 3x8-20
Shrugs 3x8-15
Concept 2 Rower 8min
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Re: Building the Base
Arm workout (12 sets of Biceps and triceps)
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- Registered User
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- Joined: Thu Feb 18, 2021 12:16 pm
Re: Building the Base
Conditioning
1mile run, 10min
Stretching
4x treadmill sprints
Pullupsx3
Situps x20
Pushups x20
Pullups x6
1mile run, 10min
Stretching
4x treadmill sprints
Pullupsx3
Situps x20
Pushups x20
Pullups x6
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- Registered User
- Posts: 415
- Joined: Thu Feb 18, 2021 12:16 pm
Re: Building the Base
Don't think I ever logged my last workout. Just bench up to 255x1, then 225 x6 and 185xidk. Did some accessories and sumo deads 315x3xsomething
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Re: Building the Base
Bench
185x6x5
Cable rows 10x10
Pullovers and front raises 5x10
Curls and pushdowns 5x10
Wrist curls and side raises 4x10
185x6x5
Cable rows 10x10
Pullovers and front raises 5x10
Curls and pushdowns 5x10
Wrist curls and side raises 4x10
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- Registered User
- Posts: 415
- Joined: Thu Feb 18, 2021 12:16 pm
Re: Building the Base
Bench 185x6x5
Rdls 225x5x10
Incline db rows 4x10
Incline db press 4x10
Hammer curl 4x10
Skullcrusher 4x10
Front wrist curl 1x20
Rdls 225x5x10
Incline db rows 4x10
Incline db press 4x10
Hammer curl 4x10
Skullcrusher 4x10
Front wrist curl 1x20