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

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  • USEALITTLE
    replied
    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

    Leave a comment:


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

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  • USEALITTLE
    replied
    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

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  • USEALITTLE
    replied
    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.

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  • Elf
    replied
    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?

    Leave a comment:


  • USEALITTLE
    replied
    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.

    Leave a comment:


  • USEALITTLE
    replied
    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.

    Leave a comment:


  • USEALITTLE
    replied
    ....

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

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  • USEALITTLE
    replied


    nice little spread...

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  • USEALITTLE
    replied
    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.

    Leave a comment:


  • USEALITTLE
    replied
    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

    Leave a comment:


  • USEALITTLE
    replied
    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

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  • USEALITTLE
    replied
    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.

    Leave a comment:


  • USEALITTLE
    replied
    Wow that leg workout killed me... Was gonna do chest/sho/tris yesterday but my energy was sapped! So ill get it done today.

    btw body weight Sunday was 231.

    Leave a comment:

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