Now I just have to go shopping without the wife.. .cause everything I like, she doesnt... and it turns into a much bigger production than necessary!
Deako's Journey to Shred!
- Thread starter Deako
- Start date
Now I just have to go shopping without the wife.. .cause everything I like, she doesnt... and it turns into a much bigger production than necessary!
ebfitness
Registered
I HATE that! It starts with me saying, "Lets stop to get milk on the way home." Next thing I know we're signing a mortgage on a condo next to the grocery store..
Friday - ARMS/Chest/Core - Giant Set Workout
Set #1:
Machine Curls
Cambered Bar Curls
DB Hammer Curls - 5x8-10 - Had a wicked pump here that i wasnt sure I was going to be able to fully extend my arm out!
Set #2:
Overhead Rope Extension
Rope Pressdown
Dips - 5x8-10 - SO.MUCH.BLOOD. I felt like my arms could pop after this giant set!
Set #3:
Underhand Pushdowns
Straight bar Cable Curls
Close Stance Pushups - 3x12-15
Cable Crosses
- superset-
cable Presses - 4x10-12
Core Circuit:
V-ups
Bicycle Crunches
Roman Chairs - 3x15-20 of each
Pumped and tired after this workout... but no complaints... I was sweating like a mad man and felt like a beast!
Set #1:
Machine Curls
Cambered Bar Curls
DB Hammer Curls - 5x8-10 - Had a wicked pump here that i wasnt sure I was going to be able to fully extend my arm out!
Set #2:
Overhead Rope Extension
Rope Pressdown
Dips - 5x8-10 - SO.MUCH.BLOOD. I felt like my arms could pop after this giant set!
Set #3:
Underhand Pushdowns
Straight bar Cable Curls
Close Stance Pushups - 3x12-15
Cable Crosses
- superset-
cable Presses - 4x10-12
Core Circuit:
V-ups
Bicycle Crunches
Roman Chairs - 3x15-20 of each
Pumped and tired after this workout... but no complaints... I was sweating like a mad man and felt like a beast!
Saturday - Back/Bi's/Calves
Deadlifts - up to 3RM @ 355
Close Grip Pulldowns - 5x8-10
Barbell Rows - 4x8-10
DB Pullovers - 4x10-12
1 Arm Cable Rows - 4x10
DB Shurgs - 4x10-12 with drop sets
21's - 4 sets
Seated Calves - 5x12-15 with drop sets
Another sweat bomb that left me feeling really good about my progress since my competition...
Deadlifts - up to 3RM @ 355
Close Grip Pulldowns - 5x8-10
Barbell Rows - 4x8-10
DB Pullovers - 4x10-12
1 Arm Cable Rows - 4x10
DB Shurgs - 4x10-12 with drop sets
21's - 4 sets
Seated Calves - 5x12-15 with drop sets
Another sweat bomb that left me feeling really good about my progress since my competition...
Sunday - Chest/Tri's/Abs
Flat Bench - 5x8-10 - up to 235x10
Incline DB Press - 5x10-12 - up to 85's x 10
Smith Machine Wide Grip Bench
- Superset-
Incline DB Flyes - 4x10-12
DB Kickbacks - 5x10-12
Close Grip Bench (smith machine) - 4x8-10 with drops
Rope Crunches - 3x15-20
Weighted Hanging Leg Raises - 10lb ankle weights - 5x10-15
Flat Bench - 5x8-10 - up to 235x10
Incline DB Press - 5x10-12 - up to 85's x 10
Smith Machine Wide Grip Bench
- Superset-
Incline DB Flyes - 4x10-12
DB Kickbacks - 5x10-12
Close Grip Bench (smith machine) - 4x8-10 with drops
Rope Crunches - 3x15-20
Weighted Hanging Leg Raises - 10lb ankle weights - 5x10-15
Legs:
Leg Extensions - 5 sets of 15-20
Leg Presses - 6 sets of 8-10 - 3 sets narrow stance 3 sets wide stance
Squats - 4 sets of 8-10 - 2 sets wide stance 3 sets close stance
Leg Curls - 4 sets of 10-12 with drop sets
DB Stiff Leg Deads - 3 sets of 15-20 (wide stance)
Single leg Extensions - 2 sets of 20 per leg
Seated calf Raises - 4 sets of 12-15 with drop sets
15 minutes of lower body stretching... I feel that when i stretch after training, the length of my soreness is reduced and also helps my flexibility.
Leg Extensions - 5 sets of 15-20
Leg Presses - 6 sets of 8-10 - 3 sets narrow stance 3 sets wide stance
Squats - 4 sets of 8-10 - 2 sets wide stance 3 sets close stance
Leg Curls - 4 sets of 10-12 with drop sets
DB Stiff Leg Deads - 3 sets of 15-20 (wide stance)
Single leg Extensions - 2 sets of 20 per leg
Seated calf Raises - 4 sets of 12-15 with drop sets
15 minutes of lower body stretching... I feel that when i stretch after training, the length of my soreness is reduced and also helps my flexibility.
ebfitness
Registered
Stretching makes a world of difference.
I am hoping to get 15 or so minutes post-workout on each training sessions to stretch those body parts trained... Thats the goal... but i cannot exactly say that that is going to happen if i am in a time crunch or something...
Shoulder/Back/Abs
DB Shoulder Press - 5 sets or 6-8 - up to 90'sx6
Barbell Upright Rows - 4 sets of 10-12 with drop sets
Seated Plate Raises
- superset -
DB Side Laterals - 4 sets of 10-12
Underhand Machine Row - 5 sets of 12-15
Wide Grip Pulldows
- Superset -
Reverse Grip Pulldowns - 3 sets of 8-10
Weighted Crunches - 2x15
Roman Chairs with ankle weights - 2x15
Medicine Ball Twists (12lb ball) - 2x15 per side
Lately when I work shoulders I have been getting that feeling like I am getting wider and wider in the shoulders... I also am starting to feel them fall forward when I walk and stand, etc., so I am working on stretching for the shoulders and chest to a, maintain flexibility, and b, help with my posture...
DB Shoulder Press - 5 sets or 6-8 - up to 90'sx6
Barbell Upright Rows - 4 sets of 10-12 with drop sets
Seated Plate Raises
- superset -
DB Side Laterals - 4 sets of 10-12
Underhand Machine Row - 5 sets of 12-15
Wide Grip Pulldows
- Superset -
Reverse Grip Pulldowns - 3 sets of 8-10
Weighted Crunches - 2x15
Roman Chairs with ankle weights - 2x15
Medicine Ball Twists (12lb ball) - 2x15 per side
Lately when I work shoulders I have been getting that feeling like I am getting wider and wider in the shoulders... I also am starting to feel them fall forward when I walk and stand, etc., so I am working on stretching for the shoulders and chest to a, maintain flexibility, and b, help with my posture...
Did cardio last night... woke up to my 4 year old pitty getting sick in his crate... i heard a puke... so I got up and went out there to find the suprise of two ass explosions and 2 vomit piles... :-( ... 3 am dog shit smell is NOT pleasant.
ebfitness
Registered
Fun!
Friday - Arms/Chest/Abs
Smith Machine Close Grip Bench - 5X8-10 up to 225x9
Straight Bar Pushdowns - 4X12-15
Close Grip Preacher Curls - 5X8-10 up to 75
1 Arm DB Overhead Extension - 4X10-12
Rope Hammer Curls
- Superset –
DB Kickbacks - 4X12-15
Incline Wide Grip Bench - 5X8-10 up to 185
Cable Crosses - 4X10-12 W/ Drop Sets
Weighted Abs -
Rope Crunches
Band Crunches
Crunch Machine
Smith Machine Close Grip Bench - 5X8-10 up to 225x9
Straight Bar Pushdowns - 4X12-15
Close Grip Preacher Curls - 5X8-10 up to 75
1 Arm DB Overhead Extension - 4X10-12
Rope Hammer Curls
- Superset –
DB Kickbacks - 4X12-15
Incline Wide Grip Bench - 5X8-10 up to 185
Cable Crosses - 4X10-12 W/ Drop Sets
Weighted Abs -
Rope Crunches
Band Crunches
Crunch Machine
Saturday - Back/Biceps/Calves
Stiff Arm Pulldowns – 5x10-12
1 Arm Pull-downs-5X8-10 on Hammer Strength machine
Reverse Grip Pull-downs –
-Superset-
Preacher bar Bent Over Cable Rows-4X10-12
Standing Rope High Rows - 4X12-15
Smith Machine Shrugs-4X8-10 W/ DROP SETS
Seated DB Curls-5X10-12
Standing Calves -4X10 Did Each Rep Slow on negative and fast up
Stiff Arm Pulldowns – 5x10-12
1 Arm Pull-downs-5X8-10 on Hammer Strength machine
Reverse Grip Pull-downs –
-Superset-
Preacher bar Bent Over Cable Rows-4X10-12
Standing Rope High Rows - 4X12-15
Smith Machine Shrugs-4X8-10 W/ DROP SETS
Seated DB Curls-5X10-12
Standing Calves -4X10 Did Each Rep Slow on negative and fast up
Sunday - Chest/Triceps/ABS
Incline DB Press - 5X8-10 up to 95x8
Bench Press Machine - 5X8-10 up to 160x8
Pec Dec –
-Superset –
Flat Bench Wide Grip Presses - 4X12-15
Dips - 5X8-10
Tricep Pushdowns - 4X15-20
ABS- high reps BW exercises
V-ups
Broom Twists
Reverse Crunches
Incline DB Press - 5X8-10 up to 95x8
Bench Press Machine - 5X8-10 up to 160x8
Pec Dec –
-Superset –
Flat Bench Wide Grip Presses - 4X12-15
Dips - 5X8-10
Tricep Pushdowns - 4X15-20
ABS- high reps BW exercises
V-ups
Broom Twists
Reverse Crunches
Monday - Legs!!
Changing things up this week... doing giant sets for my workouts. Anything to keep the body guessing!
Barbell Squats
Leg Curls
Leg Extensions
Shin High Box Jumps
Leg Presses – 8x10-12
Calf Raises – 4x10-12
I was toast after the 6th set of 8... but as always, I kept pushing forward... Got my eyes on the gains... so I sucked it up and finished her off!
Changing things up this week... doing giant sets for my workouts. Anything to keep the body guessing!
Barbell Squats
Leg Curls
Leg Extensions
Shin High Box Jumps
Leg Presses – 8x10-12
Calf Raises – 4x10-12
I was toast after the 6th set of 8... but as always, I kept pushing forward... Got my eyes on the gains... so I sucked it up and finished her off!
ebfitness
Registered
Box jumps provide some of the most entertaining accidents!
Box jumps provide some of the most entertaining accidents!
I was paying so close attention to the box jumps to ensure that i didnt provide humor to someone with an accident!
Wednesday - Shoulders/Abs
Giant Set:
Standing DB Overhead Press
Plate Front Raise (10-25lb)
DB Side Laterals
Upright Rows – 8x10-12
Shoulder Press Machine
-superset-
DB Bent Over Raises – 5x8-10
BW abs circuit
Shoulders were so sore that I could barely lift them above parallel. what a great feeling!
Giant Set:
Standing DB Overhead Press
Plate Front Raise (10-25lb)
DB Side Laterals
Upright Rows – 8x10-12
Shoulder Press Machine
-superset-
DB Bent Over Raises – 5x8-10
BW abs circuit
Shoulders were so sore that I could barely lift them above parallel. what a great feeling!
ebfitness
Registered
Yes! This morning my shoulders were killing me when I was putting my shirt and jacket on; I was like, "Ow, ow, ow...wait...dem gainz."
Saturday - Back/Biceps/Calves
Giant Set
Barbell Deadlifts
2 Arm DB Rows
Wide Grip Pull-downs
Seated Rows
Reverse Grip Pull-downs
DB Stiff Leg Deadlifts – 8x10-12
DB Curls – 4x8-10 w/drop sets
Calf Raises – 4x20
Giant Set
Barbell Deadlifts
2 Arm DB Rows
Wide Grip Pull-downs
Seated Rows
Reverse Grip Pull-downs
DB Stiff Leg Deadlifts – 8x10-12
DB Curls – 4x8-10 w/drop sets
Calf Raises – 4x20
Shoulders/Back/Abs
DB Shoulder Press- 5X8-10 - up to 90's x 9
1 Arm Cable Side Laterals - 4X10-12
BB Upright Rows
- Superset -
Bent Over DB Laterals - 4X10
Smith Machine Press- 3X10-12 W/ Drop Sets
Very Wide Pull-downs - 5X10-12
Overhand Grip Seated Rows - 4X10-12 W/ Drop Sets
ABS- BW Circuit: 3x15(each exercise)
Roman Chairs
Ab Wheel
Reverse Crunches
DB Shoulder Press- 5X8-10 - up to 90's x 9
1 Arm Cable Side Laterals - 4X10-12
BB Upright Rows
- Superset -
Bent Over DB Laterals - 4X10
Smith Machine Press- 3X10-12 W/ Drop Sets
Very Wide Pull-downs - 5X10-12
Overhand Grip Seated Rows - 4X10-12 W/ Drop Sets
ABS- BW Circuit: 3x15(each exercise)
Roman Chairs
Ab Wheel
Reverse Crunches
Wednesday: Arms/Chest/Abs
Close Grip Smith Machine Press
- 5X3-5
- 2X10-15 – Use ½ the Weight
DB Kickbacks - 5X10-12
DB Curls - 5X8-10
Rope Hammer Curls - 4X10-12
Dips
- Superset -
Bicep Machine - 4X8-10
Pec Dec-4X20-25
Bench Press Machine - 4X8-10 W/ Drop Sets
Weighted Abs:
- Rope Crunches - 3x25
- Pull down Curnches (John Meadows Style on T-nation article) - 3x25
Close Grip Smith Machine Press
- 5X3-5
- 2X10-15 – Use ½ the Weight
DB Kickbacks - 5X10-12
DB Curls - 5X8-10
Rope Hammer Curls - 4X10-12
Dips
- Superset -
Bicep Machine - 4X8-10
Pec Dec-4X20-25
Bench Press Machine - 4X8-10 W/ Drop Sets
Weighted Abs:
- Rope Crunches - 3x25
- Pull down Curnches (John Meadows Style on T-nation article) - 3x25
Friday: Back/Bi's/Calves
Deadlifts – 5x3 - last set drop
Wide grip Pull-downs
- Superset –
Seated Rows – 5x8-10
2 Arm DB Rows
- Superset –
Asst. Pull-ups – 4x8-10
Rope Stiff Arm Pull-downs - 3X15-20
Barbell Curls - 5X10-12 W/ Drop Sets
Calves-5X12-15
I dont care to rock headphones in the gym too often, but being black friday, they were pumping out the choral christmas jams in the weight room... needless to say the headphones went on!
Deadlifts – 5x3 - last set drop
Wide grip Pull-downs
- Superset –
Seated Rows – 5x8-10
2 Arm DB Rows
- Superset –
Asst. Pull-ups – 4x8-10
Rope Stiff Arm Pull-downs - 3X15-20
Barbell Curls - 5X10-12 W/ Drop Sets
Calves-5X12-15
I dont care to rock headphones in the gym too often, but being black friday, they were pumping out the choral christmas jams in the weight room... needless to say the headphones went on!
Sunday: Chest/Triceps/Abs
Incline DB Press - 5X8-10
Flat Bench (BB or Smith)
- 5X8-12
- 2X15-20 And use 1/2 the Weight
Incline Machine Press
- Superset –
Cable Crossovers – 4x10-12
Decline DB Press - 4X12-15
DB Skull Crushers - 5X8-10
Close stance push-ups
- Superset -
Pushdowns - 4X10-12
ABS-
Swiss Ball crunches - 3x15
Reverse Crunches - 3x15
Broom Twists - 3x25
Incline DB Press - 5X8-10
Flat Bench (BB or Smith)
- 5X8-12
- 2X15-20 And use 1/2 the Weight
Incline Machine Press
- Superset –
Cable Crossovers – 4x10-12
Decline DB Press - 4X12-15
DB Skull Crushers - 5X8-10
Close stance push-ups
- Superset -
Pushdowns - 4X10-12
ABS-
Swiss Ball crunches - 3x15
Reverse Crunches - 3x15
Broom Twists - 3x25
ebfitness
Registered
Unacceptable!
