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Thread: Summer cut and training program

  1. #18

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    1/08/2019
    Legs

    Squats: 275lbs 3x12
    SLDL: 185lbs 3x10
    Standing calves (one at a time): 2x12


    Just heard about KOS passing away, he was a huge part of this site and a great guy, he will be missed. R.I.P brother.

  2. #19

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    1/09/2019
    Push Day

    Slight incline DB press with Neutral grip 4sec Eccentric phase, 3 sec Concentric phase.
    75lbs 3x10
    UPC's 30lbs 3x10
    Pushups 2 sets (super slow reps)

    Cable laterals ( face down on incline to take pressure off tendons)
    25lbs 5x10-12
    Seated DB press neutral grip, 3 sec Eccentric phase, 2 sec Concentric phase.
    45lbs 5x10

    Tricep rope 3x10
    Reverse tri 3x10

    Rotator work 2 sets each, 2 exercises each. I always go very light on these, reps from 10-20.

  3. #20

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    PULL DAY: 1/11/2019

    Close grip pull downs: 3x10
    Medium grip pull downs: 3x10
    DB rows: 70lbs 4x10

    Seated DB curls: 35lbs 3x10
    Pullups: 3 sets
    incline DB curls: 3x10

    Face pulls: 2x10
    Barbell shrugs: 245lbs 2x10

    Rear delt extensions: 2x10

    Hyperextentions: 2x10

    Blew off cardio, still very sore from my workout yesterday.

  4. #21
    Forum Leader: Training Journals tjoe's Avatar
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    GFR - Happy New Year! I've been the only one posting here for quite a while now. And even I started to slip lately. Hope all is well with you.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  5. #22

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    Quote Originally Posted by tjoe View Post
    GFR - Happy New Year! I've been the only one posting here for quite a while now. And even I started to slip lately. Hope all is well with you.
    Thanks, life is good. I always loved the training log section, it is in my opinion the only part of any BB site that is really useful.

  6. #23

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    PUSH DAY:

    DB neutral grip DB press:
    60x10
    70x10,10,7
    UPCs:
    25lbs 3x10
    Neutral grip pushups:
    2x20 super slow reps

    Bent delt flys:
    6x10
    Seated press Neutral grip:
    5x10
    Some exercise I forget the name of??
    2x12

    Tri rope ext:
    5x10

    CGPD 1x20
    BB cable curls 1x20

    Rotator work

    Met a chick I think I will try to get to make a bad decision. I have actually talked to her a few times before but I feel that old fire for some reason. It might be because I discovered she is damaged and desperate for attention today. I think that might work for me.

    Keep me in your prayers fells.

  7. #24

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    PULL DAY

    Got some wraps to help my hands/pain

    CGPD 5x10
    Rows seated 5x10
    Pullovers 2x10

    BB shrugs 225 3x10 super slow reps
    Face pulls 55lbs 2x10

    Incline curls DB 35 3x10
    Precher curls 3x10
    cable curls 2x10
    reverse curls 2x10

    Hyper ext 10lb 2x15
    Reverse flys 2x10
    DB rear delt rows 80lbs 2x10

    Abs 3 sets

    Diet has been clean, will check weight next workout

  8. #25

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    1/25/2019

    Push day:

    Cardio: 15 min

    Incline DB neutral grip press: 5x10
    UPC's 2x10
    Pushups 2 sets super slow reps

    Bent delt flys: 5x10
    Press 5x10

    Tri rope ext 3x10
    Skull crushers 3x10

    Rotor work

  9. #26

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    Pull Day ( plus light leg day)

    GRPD neutral grip 5x10
    Med grip PD neutral grip 2x10
    Rows 5x10

    Face pulls 3x10
    BB shrugs 225lbs 3x10

    Incline curls 35lb DB's 3x10 super slow reps
    Precher curle 3x10
    Concentration curls 2x10

    Hyper ext 2 sets

    Walking lunges 2 sets
    Leg press 2 sets
    Hamstring curls 3 sets
    Standing calves 2x12

    Body weight 230lbs

    Adjusted my eating, I should be dropping 1-2lbs a week again now.

  10. #27

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    Push day 2/05/2019

    All reps very slow, about 5 sec down and 3 sec up.

    Incline DB neutral grip press: 70lbs 5x10
    UPC's 25lbs DB 3x10

    Bent delt flys on bench: 5x10
    M. Press 5x10

    Tri rope ext 3x10
    DB one arm tri ext 30lbs 3x10

    Rotor work, did this with DB's for the first time. I like it, going to combine this with cable work from now on.

    Weight 2/06/2019. 228...............I finally lost more fat and after being stuck for 6 weeks am finally in the 220"s. Reduced my carbs from 150 ED to 100 ED.

  11. #28

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    03/04/2019

    Leg Day


    I finally started training legs again. I did a 1/2 workout last week, this was my first full workout. I will only be training legs once a week.


    Raw Full Squats: 225lbs 4x10
    SLDL: 135lbs 2x12
    Hamstring curls: 3x10

    Standing calves: 2x10

    Quads are 26 1/4 cold
    Calves are 18 cold
    Last edited by GeorgeForemanRules; March 9th, 2019 at 04:49 PM.

  12. #29

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    Today: Push Day
    8 Days into a very low carb diet....but not KETO

    Weight today: 226

    Reverse Bench: 185lbs 3x10
    Neutral slight incline DB press: 65lbs 3x10
    Arms tucked cable flys: 2x10
    Pushups super slow reps 2x12

    Bent cable laterals: 5x10
    Neutral grip Military press: 5x10

    Body weight dips: 4 sets 8-10 reps depending on the set
    Rope tri ext 3x10

    Rotator cuff work 2 sets each

  13. #30

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    03/10/2019
    Leg Day

    Raw Full Squats: 225lbs 3x10
    Walking lunges 2 sets
    Hamstring curls: 4x10
    Standing calves: 2x10 (one leg at a time, holding a 25lb plate)

  14. #31

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    Pull Day 3/13/2019

    Rocking Pull-downs medium/wide grip neutral grip: 4x10
    One arm pull-downs (across body full stretch/contraction) 4x10
    One arm Cable rows (across body full stretch/contraction) 4x10
    Face pulls: 3x12
    BB shrugs 225lbs 3x10 super slow reps hold at top

    Pullups (focus on biceps) 2x10
    Incline DB curls: 35lbs 3x10
    Drag curls: 3x10
    Hammer curls across body: 2x10

    Rear delts 2x10

    15 min cardio to warmup

  15. #32

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    Today: Push Day

    Weight today: 225

    Reverse Bench: 185lbs 2x10
    Reverse incline Bench: 135 2x10
    Neutral slight incline DB press: 60lbs 3x10
    Arms tucked cable flys: 2x12
    UPC's 20lbs 2x10

    Bent cable laterals: 4x10
    Neutral grip Military press: 5x10
    Lying delt DB raises 20lbs 3x10

    Body weight dips: 2x10
    Rope tri ext 3x10
    DB ext tri 3x10

    Rotator cuff work 2 sets each
    Face pulls 2x12

    Still losing fat slowly, 225 looks amazingly better then 241 did. Goal is still 210lbs.

  16. #33
    Behemoth
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    Quote Originally Posted by GeorgeForemanRules View Post
    Today: Push Day

    Weight today: 225

    Reverse Bench: 185lbs 2x10
    Reverse incline Bench: 135 2x10
    Neutral slight incline DB press: 60lbs 3x10
    Arms tucked cable flys: 2x12
    UPC's 20lbs 2x10

    Bent cable laterals: 4x10
    Neutral grip Military press: 5x10
    Lying delt DB raises 20lbs 3x10

    Body weight dips: 2x10
    Rope tri ext 3x10
    DB ext tri 3x10

    Rotator cuff work 2 sets each
    Face pulls 2x12

    Still losing fat slowly, 225 looks amazingly better then 241 did. Goal is still 210lbs.
    Nice work. You got this.

  17. #34

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    Legs:

    Full Raw squats: 225 4x10
    Lunges 4 sets

    Hamstring curls 4 sets
    Barbell Hip Thrust 3 sets ( new exercise for me)

    Standing calf raises 2x12

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