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USEALITTLE's journal.... its about time to start 1.

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  • Day3


    Chest shoulders tris


    Incline cbls
    50x15
    80x12
    110x8
    120x1212 slow down contraction top
    120x30 med speed


    Arnold press
    35x15
    50x10
    65x10
    75x10


    1arm side lats
    35x1010 twist is makin back tight


    Side lats both arms
    35x20
    40x15


    Close grip bench
    135x12
    225x101010 (Top half rep w/pause at btm) easy reps concentrate on lockout.




    Up right row
    65x15
    95x15
    125x15
    145x121111-95x15 (1min between)


    Cbl fly low
    90x20


    1arm OHD ext
    30x201612 (no rest)


    Bent lats
    40x1515151515

    Things felt better today, still kinda tired but I got it done.
    http://www.blacklionresearch.com/

    WORLD PHARM =

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    • Not make it in tonight my dogs had a Cesar so I have to stay home and take care of him but I will go in the morning tomorrow
      http://www.blacklionresearch.com/

      WORLD PHARM =

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      • Been gone for a couple days.... Did this today

        Day 9 after almost a wk off...


        Legs/calf


        Seated toe
        115x100 33•60•76•86•94•100


        Back squats warm ups
        135x10
        225x6
        315x4


        High box squats
        315x6
        405x5
        495x6 <video
        405x8


        Front squats
        135x6
        185x3
        225x4
        275x6


        Stiff leg DL
        225x12
        275x12
        315x12


        Pull throughs
        70x12
        110x12
        150x15


        Cardio
        15min walk on tread mill
        11 inc 2.8 sp


        He box squats where a little wonky for was off a little same with stiff legs.... They will get better
        http://www.blacklionresearch.com/

        WORLD PHARM =

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        • Day12 back/bis


          Ez bar curl
          25x20
          60x12
          75x20•20•20


          Preacher curl
          75x15•15•18


          Bent row
          135x15•15•15 easy with full scapula stretch between each rep


          Wide pull downs
          80x20
          120x20
          180x20•20


          Bent lats
          40x15•15•15•15
          60x12•12 all easy just goin through the motions for pump


          Bench rear lats
          20x15•15•15


          Hi cbl curl
          50x17•15


          Seated scap shrug
          120x20•20•20 easy for feel


          today was more about feel and pump. I used bis today as a site so it made moving anykinda heavy weight very hard, so that why the weights are not where they normaly are.
          http://www.blacklionresearch.com/

          WORLD PHARM =

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          • nice little spread...
            http://www.blacklionresearch.com/

            WORLD PHARM =

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            • hmm, pull thrus. Nice. Don't see those very often. Used to love em.

              Comment


              • ....
                http://www.blacklionresearch.com/

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                • Legs bw 233




                  Leg press
                  225x20
                  315x20
                  315x50 (feet low and narrow)


                  Standing toe
                  45x30
                  90x20•20 (pause top/btm) 90x24/30 slow/fast


                  Sumo w/ high pull


                  135x10
                  185x8 to heavy
                  135x10 workin hard?!?!
                  95x15•15


                  Seated toe
                  45x 15
                  90x30
                  135x25/30


                  Row
                  1000m not for time



                  Was gonna do more legs but after leg press my knee started hurting, so after the gym I came home and pinned 4mg tb500 at knee... If not tomorrow the Friday it should be feeling better.

                  also sorry guys between not and July something I will be more after dropping fat weather then getting strong so the weights will not be goin up much but sets will get longer to get cardio up.
                  http://www.blacklionresearch.com/

                  WORLD PHARM =

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                  • Went to the gym last night and did mostly cardio...

                    20min walk with high incline

                    then some circuit type training high reps to get pump and keep HR up

                    then another 15 min elliptical about 60 reps per min, just to keep hr up.
                    http://www.blacklionresearch.com/

                    WORLD PHARM =

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                    • Originally posted by USEALITTLE View Post
                      Went to the gym last night and did mostly cardio...

                      20min walk with high incline

                      then some circuit type training high reps to get pump and keep HR up

                      then another 15 min elliptical about 60 reps per min, just to keep hr up.
                      How high do you keep your heart rate when doing cardio?
                      My Enhanced Journal.

                      Comment


                      • 130-135... It's low but I'd rather drop less fat then burn my muscle.

                        Also when I say "cardio" I mean burn fat or try to.
                        http://www.blacklionresearch.com/

                        WORLD PHARM =

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                        • Iv been in the gym a little....

                          Shoulders/tris bw 234


                          150rip/8e


                          Side lats
                          20x20
                          30x20
                          40x15
                          50x202020
                          25x15-20 (neg down help up) 16! Slow as possable down, no stop


                          Arnold press
                          30x20
                          40x1515


                          Push down
                          35x20
                          50x12
                          65x202017


                          1arm OHD ext
                          30x202020 (again never go over 30lbs)

                          tonight...


                          Felt really strong but didn't have alot of time.

                          Legs


                          Hack squats face in
                          135x15
                          225x15
                          315x15!
                          405x12!
                          225x20


                          Leg ext
                          30x10x10 (non stop) left/right


                          Seated toe
                          90x15
                          135x12
                          180x12
                          5x10-15x225 (1min rest)
                          10(cramp)1512(cramp)12/1512/15


                          the hack squat seemed crazy easy! Can't explain why... Maybe my stuff is kickin in
                          http://www.blacklionresearch.com/

                          WORLD PHARM =

                          Comment


                          • why never over 30 on 1 arm overheads? Elbow?

                            Comment


                            • No, the angle with light weight hits the lateral head of the tricep very well... 30lbs and sets of 20. If 30s is anykinda hard the take it back to 25s
                              http://www.blacklionresearch.com/

                              WORLD PHARM =

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