rside#2
Registered
- Joined
- Aug 30, 2016
- Messages
- 765
- Reaction score
- 45
- Points
- 28
Last night session-
Upper Body load
A.Bentover barbell rows 135x10,175x8,205x8,225x8 +2 reps ,275lbs x 3 -Drop set 135 x 12 Have to bring up these barbell rows quicklike..
B.Behind the neck lat machine pulldowns.
PIN IN 4 plates x 15,8P x 15,12P x 13,15P x 10,17Px 7 reps
C .Flat barbell Press 135x8,185x8,225x8,275x8,315x8 reps + 4 Goal 12 reps * I feel My flat bench strength coming back quick.I have allways made good upwards progress in a weight range that has me working in the 3-8 rep range.I may go for work with 365lb next time or i may keep it static with 315lb which will be more difficult but you know they say do what you hate to do ,what you suck at ETC.. To make gains
D.Across bench dumbell pullovers 60lbs x 8,75lbs x 8,90lbs x 6
E.Bodyweight dips 20,17,15,12
Lower body Pump
Body weight Squats
150 reps after several sets down to a last set of 6 to reach 150.For these i kept my rest very short.These are two fold.One of my 3 leg workouts i decided i want to use bodyweight excercise as i am slowly and carefully finding my new ways of training lowerbody for hypertrophy,balance and detail post hernia surgery.I can..i could but shoud never consider super heavy barbell squats anymore for instance.So relearning and creating my new ways.
Standing bodyweight calf raises - 4 x 30 Goal 4 x 50.Then i will hold a dumbell and start over
Upper Body load
A.Bentover barbell rows 135x10,175x8,205x8,225x8 +2 reps ,275lbs x 3 -Drop set 135 x 12 Have to bring up these barbell rows quicklike..
B.Behind the neck lat machine pulldowns.
PIN IN 4 plates x 15,8P x 15,12P x 13,15P x 10,17Px 7 reps
C .Flat barbell Press 135x8,185x8,225x8,275x8,315x8 reps + 4 Goal 12 reps * I feel My flat bench strength coming back quick.I have allways made good upwards progress in a weight range that has me working in the 3-8 rep range.I may go for work with 365lb next time or i may keep it static with 315lb which will be more difficult but you know they say do what you hate to do ,what you suck at ETC.. To make gains
D.Across bench dumbell pullovers 60lbs x 8,75lbs x 8,90lbs x 6
E.Bodyweight dips 20,17,15,12
Lower body Pump
Body weight Squats
150 reps after several sets down to a last set of 6 to reach 150.For these i kept my rest very short.These are two fold.One of my 3 leg workouts i decided i want to use bodyweight excercise as i am slowly and carefully finding my new ways of training lowerbody for hypertrophy,balance and detail post hernia surgery.I can..i could but shoud never consider super heavy barbell squats anymore for instance.So relearning and creating my new ways.
Standing bodyweight calf raises - 4 x 30 Goal 4 x 50.Then i will hold a dumbell and start over