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Summer cut and training program

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  • HalitosisSoup
    replied

    Pull day 100% Volume

    Close grip pull downs: 3x15
    Neutral grip medium grip pull downs: 3x12-15
    Cable rows: 3x12-15

    Lying incline DB shrugs: 2x15
    Barbell shrugs: 2x12

    Rear delt flys 1x15
    Rear deltoid shrugs 2x15
    face pulls 1x15



    DB curls 3x12
    cable curls 2x15




    Leave a comment:


  • GeorgeForemanRules
    replied
    Leg day

    Raw Squats: 225lbs 4x12
    Walking lunges 2 sets
    Stiff leg deadlift 135lbs 3x12
    Hamstring band curls 2x12

    AM Weight: 221lbs

    Leave a comment:


  • GeorgeForemanRules
    replied
    Pull Day

    CGPD 5x10
    Med grip PD 4x10
    Cable rows 4x10

    Pullups 2x10
    Standing DB curls 35lbs 4x10
    Hammer cross DB curls 30lbs 3x10

    BB shrugs 225lbs 4x10
    Face pulls 3x10
    rear delt cable laterals 3x10

    Supermans

    Leave a comment:


  • GeorgeForemanRules
    replied
    Push Day

    Football Bar slight incline press: 5x10 (already getting stronger on these)
    Floor DB press/fly 3x10 (these feel great, no shoulder pain at all)
    Neutral grip Pushups 2x10 super slow reps


    Lying delt raises: 6x10
    Football Bar Military press: 4x10

    Lying tri ext: 4x10 (getting stronger here also)
    Tri rope ext: 2x10
    Tri kickbacks 2x10

    Standing DB curls 35lbs 1x15 slow reps

    Rotator cuff work with band

    Leave a comment:


  • GeorgeForemanRules
    replied
    Forgot traps.

    Thank Ford for the home gym

    BB shrugs 4x10

    Face pulls 2x10

    Leave a comment:


  • Bob S
    replied
    Originally posted by GeorgeForemanRules View Post
    Our Home gym is 90% finished. After about 6 weeks off from the gym I did my first home gym workout yesterday. 1/2 Push day.

    I need a gym name for the logo

    Need to Church up the walls

    And a few more Olympic plates.

    Please post any gym name ideas...............




    “The Body Building” 😉

    Leave a comment:


  • GeorgeForemanRules
    replied
    Pull Day

    CGPD 4x10
    Med grip PD 4x10
    Cable rows 4x10

    Pullups 3x10,10,6
    EZ bar curls 2x10
    Cross Hammer curls 2x10


    Going to add dead lifts in next week. Have not done them since I was a teenager.

    Leave a comment:


  • GeorgeForemanRules
    replied
    Push Day

    Football Bar slight incline press: 4x10 (love this bar, a bit difficult to hold but I will adapt)
    Pushups 2x12 super slow reps
    Band chest flys 4x10

    Lying delt raises: 5x10
    Football Bar Military press: 4x10

    Lying tri ext: 4x10
    Tri rope ext: 3x10

    Rotator cuff work 2 sets 4 exercises.

    Leave a comment:


  • GeorgeForemanRules
    replied
    I took the time off because of shoulder problems.

    Leg day

    Raw squats 225lbs 3x10
    Standing lunges 20lb db's in each hand 2x10
    SLDL 155lbs 4x10

    Leave a comment:


  • tjoe
    replied
    Looks like a great start! Sorry no name ideas.
    Why the layoff? You were on a pretty good roll for a bit there...

    Leave a comment:


  • GeorgeForemanRules
    replied
    Pull Day

    CGPD 4x10
    Neutral grip med pull downs 3x10
    seated cable rows 3x10

    Pullups 8,8,6
    DB curls standing 35lbs 3x10
    Hammer db curls standing 35lbs 2x10

    Face pulls 2x10
    BB shrugs 205lbs 3x10

    Supermans

    Leave a comment:


  • GeorgeForemanRules
    replied
    Our Home gym is 90% finished. After about 6 weeks off from the gym I did my first home gym workout yesterday. 1/2 Push day.

    I need a gym name for the logo

    Need to Church up the walls

    And a few more Olympic plates.

    Please post any gym name ideas...............




    Last edited by GeorgeForemanRules; September 2nd, 2019, 06:54 PM.

    Leave a comment:


  • GeorgeForemanRules
    replied
    Skipped push day. Left shoulder has been feeling odd for a few weeks now, so I am dropping all pressing for two weeks. I am also going to put in a leg day so no more squats on push day....it is just too much in one workout.

    Leave a comment:


  • GeorgeForemanRules
    replied
    Dropped about $700.00 on my home gym today. Got four 6'x4' Horse stall pads for the floor, will probably have to get 4 more. Got 1 Olympic bar, 1 Valor Fitness OB-Multi Multi Grip Olympic Bar, 245lbs in Olympic plates (2 of each), 1 Olympic ez curl bar. Already have 2 of each DB from 15lbs to 35lbs, will have to build that up to at least 80lbs, have a power rack from decades ago plus a few other odds and ends. Still need an adjustable bench, bands and a pulley system for high and low stuff. Fun times.

    Any suggestions on an adjustable flat/incline bench that is affordable and quality would be appreciated.

    It is beer day again, think it has been 2 months since I drank, life is good.

    Leave a comment:


  • GeorgeForemanRules
    replied
    Pull & Hamstrings

    Back on DHEA, this stuff is almost like clen, I am sweating like a slave in the gym.

    Rocking latt pull downs: 3x10
    CGPD: 3x10
    Cross body cable rows: 3x10
    Cable rows: 3x10

    face pulls: 2x12
    BB shrugs: 225lbs 4x10

    supermans 3 sets
    hamstring curls 4x10

    Pullups 2x10
    BB curls 70lbs 2x10 slow reps
    Cable curls 4x10
    hammer cross body db curls: 30lbs 2x10

    Rear delt shrugs 75lbs 2x10
    Cable rear delts 2x10

    Leave a comment:

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