Adarq.org

Chest day

Bench

225x3x3
315x1
350x1
385x1
405x1
      - shitty rep and it was fairly easy/hard idk it didnt feel heavy but it still went up slow

db flys- 50x10
            60x10
            75x10
chest press/fly machine


then a little bit of trap work

Regardless of what i get itll be the end of me trying to go for 4 plates next monday

I have to change my mindset and cut weight

to start off Ill prolly just do a 40/30/30 diet with 5 meals a day, my BMR says i need around 21-2200 so itll be around 2200 calories a day but when i plateau on that ill get into carb cycling and my diet plan i had shelby starnes make for me

Back day

warm up

rack pull- 315x10
               405x10

fat man pull ups- 2x10


1 arm BB row- 55lbsx3x10

single handle lat pulldowns super set with seated rows 3 sets

straight bar lat pulldowns 3 sets


i think i did more than this but i cant remember, this gym doesnt really have shit to do for your back and the lat pulldown sucks dick and you cant do straight arm lat pulldowns or anything on it.

tomorrow is shoulders, thurs legs and fri is arms, and on friday going to remember to do board presses to get my triceps back strong since on monday im going to try for 405 on the bench

For a long time I havent been feeling the burn in my shoulders even though ive been going diesel on them, so i sat back and evaluated the situation and experiemented until i decided to do this
 
 
the sets that fix the problem
 
DB press- 15lbs(I shit you not)x100 reps
DB side raises- 15lbsx50 reps
 
Also not full range of motion, keep it on the bottom half to focus on the shoulders
 
giant set 1
 
Db press- 40x20
db front raise- 30x15
db side raise- 20x20
 
trapz- shrugs, bb, db, machine whatever you want, however you feel it works for you
 
Smith machine work
- upright rows- 100lbsx15
  Kneeling front shoulder pressx10
  kneeling rear shoulder pressx10
 
some rear delt work and they were pumped....super pumped
 
 
After the shoulder workout which was at 9:30pm I weighed in at 260.5 with shoes on so back in the 250s without them.
 
Starting weight- 250 then increased to 271- back to 260.5
                     - 10.5lbs
 
 
Whatever you do, 4 sets of each giant set sucks but dont bitch out and skip out on 1 or 2 of them...your body has a lot more potential than what people think.  Just dont be a pussy

this is what i was doing at my old gym back towards the end of september

Chest/tris (this has to be done on a smith machine, or if you have a squat rack that allowes you to do this then get a partner to spot you)
working set 1(4 sets to this giant set and no breaks inbetween each exercise)
 
                                      Bench press- 380x1
                                  Floor push upsx20
Smith machine pushups on 1st notchx20
                                          2nd notchx20
                                          3rd notchx20
BW tri extension on smith machine 4th notchx20
tricep push upx10
                                        -For the bench press I went 380-315-225-135
 
Giant set 2(your muscles will be cooked already so dont expect a lot of weight to be used)
DB Incline press- 45x15
Hex press- 45x15
DB fly-30x15
low db fly-20x15
 
Giant set 3
( dont remember the weight but all high reps)
Tricep rope pushdowns
single arm extensions
cable kickbacks
overhead rope extensions
 
End it with a close grip hammer press or machine press
 
This is a perfect workout where you should leave your ego at the door because 135 on my last bench set felt like 315
 
so to recap- when you do the sets do the exercises one right after the other, the only break you get is taking weights off or putting weights on

bw-273

monday- Chest/tris

Bench- worked up to 315x3x5
Incline db press- 100sxidk a lot of reps
flat db flys- worked up to 60s or 70s i forgot for a set of 10

then machine work

triceps was pushdowns and btn extensions

tuesday- back/bis

bis- curls
back- 1 arm bb row- 75lbsx3x10
         db row- 100x3x30
         lat pulldowns
         some other stuff

wednesday- shoulders

kneeling 1 arm bb press- worked up to 70x3x10
45 degree side raises
machine work

lats- worked up to 500lbs for shrugs

today- legs

worked up to 315x10 for squats then did speed work with 365 on a box

I havent done squats in about half a year or so, well real squats, i hated my last gyms squat rack

RDL- I cant do normal deadlifts because ill get kicked out of my gym for it but worked up to 315x3x10

leg curls 


tomorrow is arms but ill prolly go over everything again

Bench- warmed up

315x2
325x2
345x1
355x1
365x1

Incline Db press

70x20
90x15
120x5

Hammer press-

Im not sure what i worked up to but i ended with 4 plates on each side for 5

then some flyes and a tricep extension


weight- 265

weight- 268

Shoulders/trapz

SM SHoulder press(this smith machine doesnt have a cable that makes the bar by itself feel weightless so as far as ik its the actual weight)

barx20
135x10
185x6x4(rest pause)
               - front delt acted up again so that was enough pressing so i didnt make it worse

Some weird movement rob riches does-
front raise-rear fly-lower to legs- side delt raise- fly- lower to front legs

just repeat that and i did 5-8 reps each set with 20lbs dbs and finished each set with side delt raises

rear delt raises

shrugs-worked up to 405x10(easy)
shrug machine- 8 plates each side i believex10

30 mins on stairmaster