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eazy_ said:
how do I do that? please and thanks
Click to expand...
I know u like to be strong but on these keep it light. 30lbs tops and just burn them out with lots of volume. Keep the reps higher.

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eazy_ said:
how do I do that? please and thanks
Click to expand...
Actually, just to keep it simple, do 4 sets on all ur upper body days. I like upright rows too. Gets my side delt pretty good as well as upper trap. Lot of people don't like upright rows but I do.

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samgraves82 said:
Actually, just to keep it simple, do 4 sets on all ur upper body days. I like upright rows too. Gets my side delt pretty good as well as upper trap. Lot of people don't like upright rows but I do.

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Click to expand...
thank you .
 
Great workout, you’re a killer bro.

Side note, I don’t know how you all eat tuna, I see it in logs all the time. I made 2 cans last night took a bite and threw it in the trash. What do you put in yours?
 
Rsomersjr said:
Great workout, you’re a killer bro.

Side note, I don’t know how you all eat tuna, I see it in logs all the time. I made 2 cans last night took a bite and threw it in the trash. What do you put in yours?
Click to expand...
You some sort of commie
Tuna is awesome. Well, tuna salad

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samgraves82 said:
Even 3x per week. Id say 4-5 sets of 12-20 each time.

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Click to expand...
This is exactly what I did
Rsomersjr said:
Great workout, you’re a killer bro.

Side note, I don’t know how you all eat tuna, I see it in logs all the time. I made 2 cans last night took a bite and threw it in the trash. What do you put in yours?
Click to expand...
He's a fucking vicious animal if you ask me. Wouldn't leave him alone in a room with my worst enemy..
 
eazy_ said:
winter sports have started.

one wrestling, one swimming, one basketball.

It will be like this during the week until track season. at least 2 of the 3 will be on the same team with the same meet and practice times and track meets aren't at night like basketball.
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My boys r both in there 20s now & man do I miss wrestling & football events!!
 
samgraves82 said:
Actually, just to keep it simple, do 4 sets on all ur upper body days. I like upright rows too. Gets my side delt pretty good as well as upper trap. Lot of people don't like upright rows but I do.

Sent from my motorola razr 2023 using Tapatalk
Click to expand...

Yes upright rows, IMO / IME Focus on raising the elbows not the hands for more side delt activation rather than traps.
 
11/27/2024___ SHOULDERS

crunches 50
hyperextensions 50
standing ohp 100x25x4
underhand close grip lat pulldowns 90x25x4
dips 25,25,25,28
meadows row 50x25x4
seated db shoulder press 40x25x4
close grip incline press 135x25x4
cable upright row 20x25x4
cable side lateral raise 20x25x4
bent rear delt cable fly 35x25x4
standing rear delt raise 60x25x4
seated bent-over dumbbell lateral raises 25x25x4

macros: P 286, C 98, F 72
steps: 28,804
cardio: 65
sleep: 8
bw: 252.2
bp: 127/56--71
 
11/28/2024___ CHEST

crunches 50
hyperextensions 50
decline bench 230x25x4
high incline bench 150x25x4
flat db bench 60x25x4
dip 25,25,25,25
db pullover 25x25x4
flat db flys elbows bent 25x25x4
cable upright row 20x25x4
cable side lateral raise 20x25x4
bent rear delt cable fly 35x25x4
standing rear delt raise 60x25x4
seated bent-over dumbbell lateral raises 25x25x4

macros: P 294, C 300, F 59
steps: 27,518
cardio: 65
sleep: 8
bw: 254
bp: 120/54--72
 
11/29/2024___ARMS

triceps
close grip flat bench press 135x25x4
dips BWx25x4
cambered bar tricep extension 45x25x4
cable press downs w/ rope 45x25x4
across body tricep pull down 35x25x4
powerbombs 35x25x4

biceps
drag curl 35x25x4
cable curl 35x25x4
db hammer curl 25x25x4
barbell curl 50x25x4
concentration curl 25x25x4

delts
cable upright row 20x25x4
cable side lateral raise 20x25x4
bent rear delt cable fly 35x25x4
standing rear delt raise 60x25x4
seated bent-over dumbbell lateral raises 25x25x4

macros: P 140, C 354, F 168
steps: 27,879
cardio: 65
sleep: 8
bw: 253.6
bp:117/40--75
 
eazy_ said:
11/29/2024___ARMS

triceps
close grip flat bench press 135x25x4
dips BWx25x4
cambered bar tricep extension 45x25x4
cable press downs w/ rope 45x25x4
across body tricep pull down 35x25x4
powerbombs 35x25x4

biceps
drag curl 35x25x4
cable curl 35x25x4
db hammer curl 25x25x4
barbell curl 50x25x4
concentration curl 25x25x4

delts
cable upright row 20x25x4
cable side lateral raise 20x25x4
bent rear delt cable fly 35x25x4
standing rear delt raise 60x25x4
seated bent-over dumbbell lateral raises 25x25x4

macros: P 140, C 354, F 168
steps: 27,879
cardio: 65
sleep: 8
bw: 253.6
bp:117/40--75
Click to expand...
Dude, you absolutely murdered your arms. Are they like noodles now? 💪🏼🤣
 
11/30/2024___ LEGS

crunches 50
hyperextensions 50
hatfield squat 250x25x2
rdl 150x25x4
leg press 300x25x4
cable upright row 20x25x4
cable side lateral raise 20x25x4
bent rear delt cable fly 35x25x4
standing rear delt raise 60x25x4
seated bent-over dumbbell lateral raises 25x25x4

macros: P 213, C 195, F 109
steps: 28,086
cardio: 65
sleep: 9
bw: 252.6
bp: 129/54--73
 

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