And...Here...We...Go

[The Joker]

1/30
Back Biceps

Pulldowns
12x120
12x140
12x150

Smith Rows
12x135
12x135
12x135

Seated Cable rows CG
My shoulder was aching pretty bad from the pulldowns and I stopped training back


Ez curls
15x75
12x75
10x75
8x75

Hammer Curls
12x30
12x35
9x35-5x30

Reverse Curls
I don't know how much thisbar weighed. The weights are the old school ones where the hole in the weigh is only an inch diameter. So I'll just go with what weights I used
12x40
12x40
12x40

Behind the back wrist curls
12x95
12x95
12x95
12x95

My rear delt area is pretty sore today. All good though.

[The Joker]

Today is legs and I wanted something fresh so on the drive there, I contacted Austin and asked him to give me a leg day on the spot.

1/31
Squats- 60 sec rest
5x225
5x225
5x225
5x225
5x225
My hamstrings were cramping bad but this point.

Extensions 30 sec rest- 2 sec pause up top
20x60
20x50
20x50
18x50-2 partials

Leg press 60 sec rest
12x3pps
12x3pps
12x3pps

Lying Leg Curls
12x65
12x65
12x65
9x65- 3 partials

Standing Calf Press- 2 sec pause at bottom
15x155
15x155
15x155
15x155

Awesome lift. I actually got called back out to work during my warm up for about 45 SECONDS OF WORK. Came back and destroyed my legs with lighter weights. Praise to shorter rest time!
Thanks bro.

[Austin_Bicep]

Sick to hear you enjoyed the lift. You can keep rest longer and use heavier weight on squats if you choose I usually tackle some heavy compound on my first exercise for weight. Then unfocused on working the muscle, short rest and the pump on everything after.

[The Joker]

I have never really done short rest periods like today. I normally get winded and slow down some.

And you asked me if I have ever done Split squats, Yeah I have. Just had a brain fart.

[Austin_Bicep]

I have never really done short rest periods like today. I normally get winded and slow down some.

And you asked me if I have ever done Split squats, Yeah I have. Just had a brain fart.

I love split squats, next time hit them! It will take time to get used to high intensity fast paced workouts. Everything will improve though and you'll get in better condition.

[The Joker]

I never sleep well after a good leg day. Anyone else know what I'm saying?

[David Lees]

I never sleep well after a good leg day. Anyone else know what I'm saying?

I don't sleep well PERIOD

[The Joker]

I don't always sleep well but when I do, I prefer it to be after awesome sex.

[ZyklonB]

haha...but when I do, ppl think I'm actually dead...of course two tylenol pm's help

[woodswise]

I never sleep well after a good leg day. Anyone else know what I'm saying?

Sorry to hear it bud. I sleep well almost all the time, except perhaps when I get into great shape an have my metabolism ramped way up, then I toss and turn.

[The Joker]

2/2
Chest Triceps

Flat DB Long Neg. Press fast 2 sec hold
12x50
12x55
10x60
9x60

Incline Db Long Neg. Press fast 2 sec hold
12x35
12x40
12x45

Hammer Flat Press. Long Neg. Press fast 2 sec hold
12x135
12x135
12x135

CG Bench
I couldn't do these. Once I got low my shoulder started to scream at me.

Pushdowns
12x120
12x120
12x120-10x90

Skull Crushers with Fixed bars- Long Neg. Press fast 2 sec hold. I don't think these are actually 55lbs or 45lbs
9x55
12x45
12x45
12x45
Overhead Cable Extension
12x90
12x90
12x90

All down. I am so very sore today. I was working out with a friend of mine who is used to just pushing heavy weight. He also has a hurt shoulder. He was complaining about not being about to push heavy weights. I gave him the 60s and told him that if can't find a way to make them heavy then he hasn't learned anything over the 10 years he has been lifting.

[The Joker]

Sorry to hear it bud. I sleep well almost all the time, except perhaps when I get into great shape an have my metabolism ramped way up, then I toss and turn.

Maybe some day brother.

[The Joker]

2/4
Back bicep

Deads
12x135
12x135
12x135
12x135

Smith underhand rows
10x135
10x135
10x135

CG cable rows
10x100
10x120
10x140

EZ curls
20x75
12x75
10x75
8x75

Hammer curls
12x35
12x30
12x25

Reverse curls. Fixed bar
10x45
12x45
12x45

Behind back bar wrist curls
20x70
20x70
20x70

Felt good to do deads again. My shoulder is kind of sore this morning. But that should go away by 12. Things seem to be getting better.

[The Joker]

DIETING-----------------------

[Mini Forklift Ⓥ]

I was working out with a friend of mine who is used to just pushing heavy weight. He also has a hurt shoulder. He was complaining about not being about to push heavy weights. I gave him the 60s and told him that if can't find a way to make them heavy then he hasn't learned anything over the 10 years he has been lifting.

Do you think he listened to you?