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Hey Raphael!
Awesome!!
Want to hear something funny? I dug all my old WNBF/INBF DVD’s out and watched our 2008 US Cup Show! Too funny!
Thanks for joining on and following. Hope to catch up with you soon.
Arm Day!
Finished the week out with some arms. As always, hard and heavy is what works for me.
Straight Bar Pushdown:
3 warmups of 6 reps
3 working sets of 10 repsSingle Arm Cable Curl:
2 warmup sets of 6 reps
2 working sets of 8 repsSkull crushers:
2 warmup sets of 10 reps
2 working set of 10 reps
(Last set I cranked and did 20 reps)Hammer Curls:
2 warmup sets of 6 reps
3 working sets of 8 repsV-Bar Pushdown:
1 warmup set of 8 reps
3 working sets of 10 repsIncline EZ Bar Curl:
3 working sets of 10 repsMachine Dips
3 working sets of 10 repsCable Curls to the ear:
2 all out sets to failureLEG DAY!
Started my leg day with warming up the hamstrings and knees prior to moving into heavy movements
Seated Leg Curls:
2 warmup sets of 8 reps.
3 working set of 10
The last set was pretty tough and failed at 8 reps but Hams were pretty pumped.Single Leg Extensions:
Haven’t done single legs in a LONG time. With these, the goal wasn’t to go super heavy but get the knees ready for squats.2 warmup sets of 15 reps each leg
3 working sets of 12 reps each legBack Supported Squats:
3 warmup set of 6 reps
3 working sets of 8 repsLeg Press (Wide stance)
2 warmup sets of 10 reps
3 working sets of 10 repsHacks (hip Loaded)
3 working sets of 10
Didn’t go super heavy with these and focused on slow and deep reps with a close stance.
Stiff Legs:
1 warmup set of 6 reps
3 working sets of 10 repsHey Michaela!
Yes! A lot more mobility and way less aching. There were certain movements such as the Incline Press, overhead pressing and even simple dumbbell Curls used to give me a lot of trouble. But continuing to get weekly work done, training is much better. Sucks being old! Haha
Chest & Delts:
Got some work done on my shoulders which have been giving me problems lately. A bit of inflammation and tightened which has affected my training. So I go twice weekly to get cupping, stretching, graston to fix these troubles.
Slight incline dumbbell Press:
2 Warmup sets of 6 reps and then moved into my working 2 sets of 10 reps.Smith Incline Press:
2 warmup sets of 5 reps and then 2 working sets of 8 reps.Pec Deck Flies:
1 warmup set of 8 reps and then 3 working sets of 10 reps.Floor Presses:
3 working sets of 12 reps.Machine Side Laterals:
2 warmup sets of 5 reps and then 3 working sets of 8 reps.Reverse pec Flies:
1 warmup set of 8 reps and then 3 working sets of 10 reps.Plated loaded shoulder press:
1 warmup set of of 5 reps and then 3 working sets of 8 reps.BACK DAY!
Had a great back session yesterday. Like usual, kept with basic compound movements, especially with being off season and utilizing more food in order to grow.
Meadows Row:
This is a single arm row targeting the lower lat for thickness using a pronated grip.This was my first exercise so warmed up with 4 sets ranging from 8-6 reps.
Then moved to two working sets of 8 reps.Underhand High Row:
Hit two warmup sets of 6 reps and then 3 working sets of 8 reps.Chest Supported Rows:
This is becoming one of my favorite exercises. Key is to keep chest on the pad to keep focus on back.
One warmup set of 6 reps and then 3 working sets of 10 reps.
Dumbbell Rows:
Nothing fancy here…just a basic heavy staple movement for lat thickness.1 warmup set of 6 to get the feel before moving into 3 working sets of 8 reps.
Hypers:
This was simply a finisher and I literally had nothing left in the tank so I finished with 3 sets to failure.Parowa:
Generally, my weight increments vary depending on what I’m doing but it’s always gradually. Something like a leg press, I’ll add a plate or so at a time; chest movements I’ll add 10-15lbs; back movements I’ll add 10-15lbs. So it all varies.
Arms:
Video of this workout will be posted this week.Started out as I usually do warming up everything (elbows, triceps, biceps)
Rope Pushdown:
Did 3 warmup sets of 12 reps and then 3 working sets of 10 reps.Wide EZ Bar Cable Curl:
3 warmup sets of 12 reps and then 3 working sets of 10 reps.Ez Bar Skull Crushers:
2 Warmup sets of 10 reps. Then 2 working sets of 10 reps.Dumbbell Hammer Curls:
2 Warmup sets of 8 reps. Then 2 working sets of 8 reps.Overhead dumbbell extensions:
1 warmup set of 8 reps. Then 3 working sets of 8 reps.Seated Preacher Curls:
1 warmup set of 8 reps. Then 3 working sets of 8 reps.V-Bar Pushdown:
3 working sets of 10 repsSingle Arm Preacher Curl:
3 working sets of 8 reps.Quad Day!
This weeks workout was quad focused as opposed to last week being hamstring focused.
Standing Leg Curl:
Always start with a hamstring movement to get the back of the knee and Hams warmed up.2 Warmup sets of 6 reps. Just want to feel the weight and get the Hams moving.
3 Working sets of 10 reps. Noticed that I’m getting much stronger here with this movement which shows progress in my Hams. Defiantly need a bigger hang from the side and bigger Hams from the back.Leg Extensions:
Now time to move to quads and get things warmed up so extensions are always a must. Again, with using only for warming things up and not feeling any pain in the knee, kept reps high.2 warmup sets of 15 reps (slight pause)
4 working sets of 15. (No pause but def controlling and squeezing as I contract)Band Hacks:
Did these with bands to take pressure off the bottom of the movement and the knees and focus on the top part of the movement.
2 Warmup sets of 6 reps.
3 Working sets of 8 reps.Vertical Leg Press:
Definitely a favorite but pain to get my body into the machine comfortably.1 warmup set of 10 just to feel the weight.
4 working sets of 15 reps. More volume with this movement. Going heavier with less weight would usually be my go to but with this movement, that’s not possible due to how my body is placed
And too much pressure on my back.Lunges:
Wanted to finish quads with a killer finisher and lunges win! But did these using the hammer strength trap/lunge piece where the one Leg is back and elevated and the oppose Leg is lunging down.3 working sets of 10 reps.
Definitely not something you can go super heavy and still maintain good form but if done right, can kill anyone!BACK DAY (Yesterday)
Started the day off warming up with some Lat Pulldowns. Did these a little different in pausing at the top for a second before pulling the bar down to my chest. Really wanted to focus on
Pulling more with my lats as opposed to rocking the weight and using arm momentum.2 Warmup sets of 10 reps. Then 3 heavier working sets of 8 reps.
Underhand Rows:
Really like doing these using the EZ Bar because it’s much earlier on the wrists. Thanks Michaela for this idea!
2 Warmup sets of 10 reps. Then 3 working sets of 8 reps.Lying Incline DB Rows:
Here, I’m focusing on upper back. I lay face down on and incline bench, my chest is slightly hanging off from the top and rowing up toward my chest to focus on the upper back. This is not a movement you can go super heavy if you are doing them correctly.
1 Warmup set of 8 reps. Then 3 working sets of 8 reps.T-Bar Rows:
This is my go to move for back thickness. I do at least every other back session.2 Warmup sets of 8 reps. Then moved to 3 working sets of 8 reps.
Pullovers:
This is my finisher pretty much every back day.
3 working sets of 8 reps.Hammies Day:
Today was a hamstring day focusing on trying to add size and depth to my Hams.
Seated Leg Curl:
Started with 2 warmup sets of 10 reps. Just wanting to get blood in and feel the weight before increasing poundage.
Hit 3 working sets of 8 reps. The last set was tough and took everything to get they 8th rep.Standing Leg Curl:
Here I focused on controlling the negative part of the movement.
Started with 2 warmup sets of 8 reps before increasing the weight. Did 3 working sets here of 8 reps.RDL on the Smith Machine:
No warmup needed here and biggest focus here was making sure to get a good stretch and only coming up half way forcing to keep constant tension on the hamstring.
3 sets of 10 repsLeg Press:
Though today was a hamstring day, I always do 1 quad movement so today was the Press.Started these with 3 warmup sets of 8 reps and then 3 working sets of 8 reps to finish off leg training.
First session of 2019: CHEST
Flat Bench: Always been a movement I stayed away from due to not being strong at this movement but also due to always hearing negative things about, specifically pec tears but I do know it’s something that if done correctly can really help build the chest so I’ve been doing them more frequently now.
Two warmup sets of high reps(12 reps) to really get the pecs and Delts warm.
3 Working sets of 6 reps (increased weight each rep)Wanted to really try one more set so increased weight but only was able to get 1 rep.
Smith Incline Press:
1 warmup set of 6 reps and then moved onto do 3 working sets of 10 reps. The last set was tough but got it!Dumbbell Flies:
1 warmup set of 8 reps as then moved to 3 working sets of 8 reps.Floor Presses:
No warmup needed here so jumped into 3 working sets of 8. The first set was pretty easy so I guess you can call it a warmupCrossover:
Finished the workout with 3 set of high rep (12) crossovers. Just wanted to fill up the chest with a bit more blood.
Hey Nick,
For me, if my low back starts hurting I have to take the belt off as it hurts more. Back Pump suck!
And no, usually my 2nd to last two set is really close to failure if not failure. My last set is generally my failure set that sometimes causes the execution to not be as pretty but still got the last rep. The goal is always to get the required number of reps.
Last Back session of 2018
Finished the year out Monday with a good back workout!
Pulldowns:
Best way for me to get back and Delts warmed up.Two warmup sets of 10 reps and then 3
Working sets of 8 reps (weight increased each rep)T-Bar Row Wide:
Two warmup sets of 8 reps and then 3 working sets of 8 reps.Cable Row:
Very unique piece my gym has. Just like doing a dumbbell row but using a cable machine.
1 warmup set of 8 and then 3 working sets of 8 reps.Seated V-Bar Rows:
4 working sets of 8 repsNeutral Grip Pulldown:
Another awesome piece my gym has.
3 working sets of 8 reps.
