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Deadlifts Ashim 230 kgs 506 x 2 & Dipen 195 kgs 429 x 2

I have mixed feelings about today's workout. Going in I knew it was going to be really difficult and the shift from pounds to kilos was going to be hard on the mind. I've listed my warm-ups just to reiterate this change. As for the main sets: I failed 240 kgs / 528 lbs and I know why. I was too stressed and anxious and I just lost focus. I didn't dwell on it too much. I dropped the weight down to 473 lbs and cranked out 3 reps. The first was difficult as usual - and this was the same with 506 lbs as well. But the 2nd and 3rd reps just flew off the floor as I knew they would. I will get 528 in the next 6 weeks whenever this workout rolls around again. Despite all the set-backs, the new training environment, the anxiety to perform well, etc I got 506 x 2 which is a relief. Going by percentages, I was off today was 4.1% which is really NOT that big a deal. Also, just to remind myself: this is not a race it is a marathon for life. So I have to learn to chill out sometimes. 506 x 2 is great and a 473 x 3 AFTER a failure and a set in which I could have pulled 4 reps that is just great.

Maximal Deadlifts
205 kgs / 451 x 2
215 kgs / 473 x 2
230 kgs / 506 x 2
240 kgs / 528 x 0
215 kgs / 473 x 3
185 kgs / 407 x 8

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Full Body Hypertrophy

This is today's workout. I'm experimenting with my workout routine at the moment. I am not sure whether a full body workout like this is conducive to muscle hypertrophy but I've made some minor changes to my routine. I've realized that 3 on 2 off is a bit too strenuous in the sense that by the time the 3rd day rolls around I am dragging butt. So, in order to be more efficient I think doing a 2 on 1 off schedule is better. The overall rotation is still 10 days regardless.

Core Activation @ 2 sets:
Ab Wheel BW x 10
Front Planks BW x 40s

Pull-ups:
BW x 6 x 4

Incline Bench Press:
155 x 6 x 3
120 x 15

Reverse Lunges:
45 x 15
55 x 15
65 x 15
100 x 10

DB Swings:
65 x 12 x 3

Dips:
BW x 10 x 3

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Full Body Hypertrophy by Ashiem_MatthnAshiem_Matthn, 12 Dec 2014 22:35

Back + Traps

This is last night's workout at 5 Fitness. My gym is closing on Monday the 15th of December and it's awfully sad. The workout was good. A LOT of volume was done.

Lat Pulldowns:
62.5 x 30 x 3
87.5 x 25 x 3

Rack Pull-ups:
BW x 10 x 3

Cable Rows:
70 x 20 x 3
80 x 15 x 2

BB Shrugs:
135 x 10 x 4
DB Upright Rows:
15 x 12 x 4

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Back + Traps by Ashiem_MatthnAshiem_Matthn, 12 Dec 2014 22:33

455x2 405x8 the Deadlift is NOT a Squat off the floor

I was educated - politely but with an air of rudeness because I am not a 4 time APF World Record holder in the women's category that the Deadlfit is supposed to be a Squat off the floor.

You are reading this correctly. The argument was with respect to a video Metroflex Gym in Dallas put up in which his girlfriend is performing the Deadlift and she is Squatting the weight off the floor. I pointed out this error in form because it was not something minor nor was the weight remotely close to being respectful enough for me to regard it as a "maximal" effort. I was put down and educated that the deadlift is a squat off the floor.

Ladies and gentlemen: the Deadlift is a PULL off the floor; not a Squat.

That aside, this is a filler workout between two heavy DL sessions. The goal was to work up to 455x2 and 405x8 and that is exactly what went down.

Deadlifts:
455 x 2
405 x 8

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

LEGS + CHEST + BACK

This video has one clip from last night's Back, Biceps and Traps video. The rest of the stuff is all devoted to today's Legs, Chest and Back training. I put in some really high rep Back Squats for 3 sets. Hopefully in the coming months I will be able to work up to 225 x 20. I also did some Bench work after millenia haha! The last 3 exercises of Cable Pullthroughs, Dips and Pull-ups were almost done super-set fashion but this was not a good idea. In general, if you want to get big then doing exercises across so many muscle groups is a bad idea. It is best to knock one muscle group out at a time. But I resorted to doing them circuit fashion almost because I was pressed for time.

Back Squats:
185 x 15
205 x 15
225 x 12

Bench Press:
185 x 5
135 x 9
135 x 5

Cable Pullthroughs:
100 x 20 x 4

Dips:
BW x 7 x 4

Pull-ups:
BW x 5 x 4

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

LEGS + CHEST + BACK by Ashiem_MatthnAshiem_Matthn, 07 Dec 2014 16:30

Back + Traps + Biceps

I don't have any video for this workout because I went in solo today. The workout was great on the whole and I am toying with the new plan that I posted in last night's DL video.

Pull-ups:
BW x 5 x 3
I think because I was training too early in the day and the stiffness from deadlifts was lingering I couldn't pull any more. The only solace in this is that each of these reps was 100% perfect.

Lat Pulldowns:
62.5 x 25
75 x 20
87.5 x 17
100 x 15 + 5 = 20
Lots of reps to get that hypertrophy. The last set was a rest-paused set and I was being conservative.

Dumbbell Rows:
50 x 25
55 x 20
65 x 17 + 10 + 3 = 30
75 x 12 + 3 = 15
Insane volume. I am still trying to perfect these. It's odd and sad that at my level of Deadlifting I am struggling with DB Rows to get my form perfect. I have realized that focusing mentally on my lats and "wings" really helps to feel each rep in the right spot.

DB Upright Rows:
15 x 12 x 4
DB Shrugs:
35 x 12 x 4
Done in super-set fashion; I tried to hold each rep of each set at the top for 2-3 seconds. The pump was fantastic.

Barbell Curls:
45 x 10 x 3
Barbell Reverse Curls:
45 x 5 x 3
DB Preacher Curls:
15 x 7 x 3
Hopefully this will stimulate some growth!


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Back + Traps + Biceps by Ashiem_MatthnAshiem_Matthn, 06 Dec 2014 19:13

485x3 475x3x2 Deadlift Triples + Triceps

I haven't been very regular with the workout video uploads but that's going to change in a few days. This is today's Deadlift workout. I've been feeling very ill for the last few days. I thought I was down with the flu but it's just dust allergies REALLY acting up. So after 3 days of taking Crocin Cold & Flu (it's not an antibiotic) I'm not feeling that great. But, regardless of this, the workout itself was awesome. I got 3 super heavy triples at 485 and 475. Hopefully once I heal up and this bout of allergies runs it's course I will lift better.

Deadlifts
Triples
455 x 2
485 x 3
475 x 3
475 x 3
475 x 1
405 x 8

Triceps
Pressdowns
100 x 8
90 x 8
80 x 10
70 x 10
60 x 20
50 x 20

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Squats & Back Training

Back Squats:
warm-up
185 x 15
205 x 12
225 x 10
High rep Squats destroy my legs - especially since I have Leg Day 2 days before this workout.

Lat Pulldowns:
67.5 x 21
75 x 17
87.5 x 15
100 x 15
112.5 x 14 + 4 = 18
Massive heartburn / acid reflux going on… Probably need to pop some dygiene because of 6+ hours between meals today.

Dumbbell Rows:
50 x 15
55 x 15
60 x 15 + 6 = 21
65 x 17 + 5 = 22
75 x 12 + 3 = 15
Lots of informal rest-pause type sets.

Cable Rows:
60 x 15
70 x 15
80 x 15
90 x 15
90 x 15
All in 7 minutes

DB Upright Rows:
15 x 12 x 4
DB Shrugs:
35 x 12 x 4
All reps were paused and held at the top for 3 seconds.

No videos from today. Just a high volume workout - strongman style.


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Squats & Back Training by Ashiem_MatthnAshiem_Matthn, 05 Dec 2014 21:15

Legs & Triceps Bodybuilding Style

This is Saturday's workout training Legs and Triceps doing high reps and getting that hypertrophy on. These high rep sets have really helped me get bigger with zero loss of strength on Deadlifts. The only downfall of doing high reps for me is that I get severely nauseous. I don't think my body has learnt to handle the high rep ranges and the lactic acid build-up that comes along with it.

Weighted Front Planks:
+90 x 25s, +45 x 20s

Elevated Reverse Lunges:
55 x 15
65 x 12
75 x 12
95 x 10

Elevated Split Squats:
60 x 7 x 3

Dumbbell Swings:
55 x 15 x 4

Dips:
BW x 10 x 4

Seated Tricep Extensions:
20 x 10 x 5
Pressdowns:
60 x 10 x 5

Seated Left Tricep Extensions:
Special work 3 sets: 15 x 15, 12 & 12

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

455x5 465x4 405x8 High Volume Deadlifts

It's very weird to not use the barbell from Challenge Barbell but I'm just being spoiled because I made my bones using Jerai for the last 4 years. In any case, this workout was good on the whole and the numbers reflect that. However, because of everything that is going on with the gym closing, me needing to obtain funds for a new camera, work, etc my heart wasn't really in this workout. But, it is days like today wherein I have to just show up and plug away at it knowing that later on this will pay off in big dividends.

High Volume Deadlifts:
455 x 5
465 x 4
465 x 3
455 x 3
405 x 8
455 x 1

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Back & Traps

I apologize for the poor quality of the audio commentary. Please turn your volume down a bit! This is Monday night's Back & Traps workout. I've got some high rep squats thrown in there as well. Have a look!

Back Squats:
185 x 15
205 x 15

Lat Pulldowns:
62.5 x 20
75 x 17
87.5 x 15
100 x 12 + 3 = 15
112.5 x 12 + 6 = 18

Dumbbell Rows:
50 x 15
55 x 15
60 x 15 + 5 = 20
65 x 17 + 5 = 22
75 x 12 + 3 = 15

Cable Rows:
60 x 15
70 x 15
80 x 15
90 x 15
90 x 15

DB Upright Rows:
15 x 12 x 4
DB Shrugs:
35 x 12 x 4

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Back & Traps by Ashiem_MatthnAshiem_Matthn, 26 Nov 2014 20:13

Growth! Legs & Triceps

This is tonight's workout. I'm trying to add volume steadily to each of the exercises. I apologize for the lack of an audio commentary in the video. I will be able to add that in soon enough. Normally on Legs & Triceps day I super-set just the tricep work at the very end. But I was pressed for time today so I decided to alternate between Legs & Tricep exercises.

A1. Elevated Reverse Lunges
55 x 12 x 4
A2. Dips
BW x 10 x 4

B1. Elevated Split Squats
60 x 7 x 3
B2. Seated Tricep Extensions
20 x 10 x 5

C1. DB Swings
50 x 15 x 4
C2. Pressdowns
60 x 10 x 5

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Growth! Legs & Triceps by Ashiem_MatthnAshiem_Matthn, 24 Nov 2014 13:27

Shoulders Back Biceps High Volume Supersets

This is last night's training workout and I have a few points I'd like to discuss about this. First off, if you study the set and rep scheme and the overall structure you will notice I have somehow crossed the traditional German Volume Training and Christian Thibaudeau's Optimum Volume Training workouts. I am trying to get the most possible volume to get that muscle growth right now. The workout was good and quite tiring. I got legs tonight and I am excited!

Weighted Front Planks:
2 sets
115 x 20s, 80 x 15s & 45 x 10s

A1. Lat Pulldowns 75 x 10 x 5
A2. DB Rows 65 x 10 x 5

B1. Unilateral OHP 45 x 10 x 5
B2. Incline DB Press 55 x 8 x 5

C1. DB Hammer Curls 25 x 10 x 5
C2. Preacher Curls 15 x 10 x 5

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

505 x 2 x 2 MAX Deadlifts

This has been an emotional week to say the least. My car got broken into on Monday and my entire gym back got stolen. So I am using my phone camera to record these videos so please bear with the quality for now. I will probably rustle up the funds for a new handycam by next week or the week after. Additionally, as far as bad news goes, my current gym which has been my home for the last 4 years is shutting down in 3 weeks. I have to find a new place to train at that will allow heavy lifting, allow chalk and allow video recording. I do have some wild cards up my sleeve but I will hold on publicizing them till I have all my ducks in a row. I am very nervous and stressed and anxious about work, about this gym situation and about being robbed. So yes, this has been an emotional week.

As far as this workout goes: I am thoroughly pleased. I got 505 x 2 x 2 which is something I've been working towards for a while. What I plan on doing moving forwards is alternating this type of workout with a workout where I work up to 525 x 1 per cycle. My only regret in this is that I left 2 reps in the tank with 405 x 6 but that means I have room for improvement for next cycle so it all balances out.

Deadlifts:
455 x 2
475 x 2
505 x 2
505 x 2
455 x 2
405 x 6

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Legs & Triceps adding Volume one rep at a time

This is today's Legs & Triceps workout. Normally I train 3 days straight from Friday to Sunday covering Deadlifts, Shoulders and Biceps and then Legs and Triceps and then I have a day off and then a workout on Tuesday for Back and Traps before a two day vacation prior to Deadlifts. However, work commitments have come up and I will be preponing Tuesday's workout to Monday and training 4 days in a row which I know is going to cost me plenty in terms of soreness and aches and pains.

As for today's workout: I managed to add a rep here and there and slowly progress. I don't want to go too far on the volume right off the bat. I want to take it slow and build up to something much bigger later on. This way whenever in the future I plan a deload it will be a lot easier to dial down the volume and maintain intensity. In any case, here is today's workout:

Elevated Reverse Lunges:
55 x 11 x 4

Elevated Split Squats:
60 x 7 x 3

Cable Pullthroughs:
100 x 17 x 4

Dips:
BW x 10 x 4

A1: Seated Tricep Extensions
20 x 10 x 5
A2: Tricep Pressdowns
60 x 10 x 5

Left Tricep Extensions:
15 x 15 x 3

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Shoulders, Back & Biceps Adding New Exercises

I pushed the envelope on the Weighted Front Planks today loading up 150 lbs onto my core. I think this is an excellent exercise to start off any heavy lifting day. Today was all about getting the volume in and taking it easy because yesterday was heavy Deadlift day. I rotated out the heavy Dumbbell Rows and rotated in Weighted Pull-ups. I don't like Weighted Pull-ups but I want to maintain my maximal end strength on it as it just sits on the side lol… So I worked up to +70 x 1 x 3 and it was moderately satisfactory. I think next week I will superset same muscle exercises. So that means OHP and Incline Bench and Pull-ups and Rows or something. I'm going to think about it because there's no real scope for progression. I just want a half dozen exercises for each bodypart that I can keep rotating in a feasible manner. Anyway, on the whole this was a good laid back type workout where I worked on a few weaknesses: my core being one of them and my neck being the other. Tomorrow is Legs and Triceps!

Weighted Front Planks:
Set 1: 90 & 45 @ 20s
Set 2:
150 x 10s
125 x 10s
90 x 15s
45 x 15s

Weighted Pull-ups:
+70 x 1 x 3

3 Rounds of
Unilateral OHP:
50 x 8
Pull-ups:
BW x 5
Incline DB Bench:
55 x 8
Pull-ups:
BW x 5

Hammer Curls:
25 x 10 x 5
Preacher Curls:
15 x 8 x 5

Neck Training:
2 sets

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

485 x 3, 475 x 3 Triples on Deadlifts Maximal Strength

I'm on Week 2 of Eric Troy's Maintenance Mode Cycle. So far I've been playing conservative and I haven't really pushed the envelope in terms of lifting intensity for a while now. But, I think I will gradually make some changes over the next few cycles. Next cycle I plan on converting one of the doubles with 475 into a triple so that in total I have 3 solid sets of 3 reps. Later I want to graduate to being able to do 485 for 3 sets of 3 reps. But that is a long time away. The workout was good and the 405 x 8 set really kicked my butt as expected.

Deadlifts:
Triples Week
455 x 2
485 x 3
475 x 2
475 x 2
475 x 3
405 x 8

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Hypertrophy - Back & Traps

This is Tuesday's back workout. I have a big gap of 3-4 days between Leg Day and Deadlifts so to keep my legs firing I do 2 sets of 12-20 reps of Front or Back Squats on my Back workout. As far as the actual back training workout: it was really good and I made sure to focus on each repetition being full and complete. On the Dumbbell Rows I tried to pull my elbow behind as much as possible. Time to get some growth!

Weighted Front Planks:
+90 & +45 x 20s

Back Squats:
155 x 15
185 x 15

Lat Pulldowns:
62.5 x 25
75 x 20
87.5 x 15
100 x 15
112.5 x 15 + 6 = 21

Dumbbell Rows:
50 x 15
60 x 15
65 x 18 + 4 = 22
65 x 22 + 5 + 2 = 29
75 x 12 + 3 = 15

Cable Rows:
70 x 15
80 x 15
80 x 15
90 x 15
90 x 15 + 5 = 20

Dumbbell Shrugs:
35 x 12 x 4
DB Upright Rows:
15 x 10 x 4
Superset
+3 sec hold

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Legs & Triceps - Training to Get BIG

This is today's leg and triceps workout. I've managed to progress on Reverse Lunges by adding a rep to each of the 4 sets. Next week I will add a rep to the Split Squats. The goal is to progress slowly and steadily and to add reps and sets before adding any weight. I am trying to get bigger after all.

I've been asked why I have changed my training so much: going from being someone who has been obsessed with big weights to training with lighter weights, different exercises and aiming for hypertrophy. The thing is, I want to get bigger and I'm not a powerlifter so I don't need to focus on all the "big three" exercises. I have the absolute freedom to do whatever I please and being a Deadlift only guy as far as maximal strength goes, it means I can open doors to other goals like getting bigger. So that is what I am doing and why I am doing it.

Weighted Front Planks:
+90 & +45 x 20s

Elevated Reverse Lunges:
55 x 11 x 4

Elevated Split Squats:
60 x 6 x 3

Cable Pullthroughs:
100 x 17 x 4

Dips:
BW x 9 x 4

A1: Tricep Extensions
20 x 10 x 5
A2: Pressdowns
60 x 10 x 5

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Chest, Shoulders, Back & Biceps

To begin with, let me say that I haven't trained the Bench Press in so many months I've forgotten the lift. But, once I grabbed the bar I remembered the mental cues of squeezing the bar, pinching the shoulder blades, pulling the bar apart and driving through my heels and the exercise went smoothly. Coupled with super heavy Dumbbell Rows of 140 lbs; this was the highlight of the workout.

I haven't done Bench and OHP within the same workout in many years and it felt great. I think the supersets are fantastic because they get the work done and they save up on time. On the whole: great workout!

Weighted Front Planks:
+90 & +45 x 20s

A1: Dumbbell Rows:
140 x 5 x 3
A2: Bench Press:
155 x 10
185 x 5
195 x 4

B1: Overhead Press
135 x 5
155 x 3
165 x 3
B2: Pull-ups
BW x 7 x 3
B3: Unilateral OHP
40 x 8 x 3

C1: Hammer Curls
25 x 10 x 5
C2: Preacher Curls
15 x 8 x 5

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

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