Chris250 log to Jr.Nats or North Americans !!!
- Thread starter Chris250
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big in vegas
MuscleChemistry Registered Member
I don't think I'd survive a quad workout that fast, I get too winded
yeah, it was very fast paced...got winded but pushed threw the pain...I like that type of workout every once in awhile...something different
weekend workout update
Saturday had a killer chest and bicep workout..here are the main sets
D.B. flat press - 130 x 6 (first time doing these in over a year, cause of my elbow pains) Actully felt really good, probably couldve done a couple more, but stopped cause of slight pain.
bodymaster incline machine press - 425 x 18 (added a 25lbs plate to get the weight i wanted. Felt great, huge pump when I was done with this set)
bodymaster fly machine - 200 x 8, dropset 150 x 6, dropset 100 x 8 ( great finshing movement, huge, HUGE pump ! Felt pretty full, and was totally done with chest when I got done with this movement)
note- these were my last sets to failure, always do 2-4 warm up sets and progress up in weight.
Incline cable alternate curls - 45 x 14 + 3 (this was rest pause set)
DB pin wheel curls - 80 x 10 (pretty heavy for me, this was up by about 10lbs, kinda heavy by this point of workout but felt good)
done with saturdays workout....
sundays back workout (felt beat up today)
Hammer pullovers - 320 x 8 dropset 230 x 8 (almost felt to heavy on first go around, droped to 230 and got 8 more solid reps, felt better)
Hammer DY rows (one arm) - 3 plates x 15 (done one arm at a time, did right then left.)
Seated DY rows (for width) - 130 x 15 (these are done doggcrapp style, for width, felt good great pump)
ended workout, skipped rack deads...felt pretty beat up, after doing legs with the wife on thursday, and killler chest workout yesterday. Today I felt pretty beat up, plus it was an early 9am workout...(had my nephew b day party today)
http://www.musclechemistry.com/uplo...0986-chris250-offseason-video.html#post576484
here is a video from yestrday..hitting a few shots...
Saturday had a killer chest and bicep workout..here are the main sets
D.B. flat press - 130 x 6 (first time doing these in over a year, cause of my elbow pains) Actully felt really good, probably couldve done a couple more, but stopped cause of slight pain.
bodymaster incline machine press - 425 x 18 (added a 25lbs plate to get the weight i wanted. Felt great, huge pump when I was done with this set)
bodymaster fly machine - 200 x 8, dropset 150 x 6, dropset 100 x 8 ( great finshing movement, huge, HUGE pump ! Felt pretty full, and was totally done with chest when I got done with this movement)
note- these were my last sets to failure, always do 2-4 warm up sets and progress up in weight.
Incline cable alternate curls - 45 x 14 + 3 (this was rest pause set)
DB pin wheel curls - 80 x 10 (pretty heavy for me, this was up by about 10lbs, kinda heavy by this point of workout but felt good)
done with saturdays workout....
sundays back workout (felt beat up today)
Hammer pullovers - 320 x 8 dropset 230 x 8 (almost felt to heavy on first go around, droped to 230 and got 8 more solid reps, felt better)
Hammer DY rows (one arm) - 3 plates x 15 (done one arm at a time, did right then left.)
Seated DY rows (for width) - 130 x 15 (these are done doggcrapp style, for width, felt good great pump)
ended workout, skipped rack deads...felt pretty beat up, after doing legs with the wife on thursday, and killler chest workout yesterday. Today I felt pretty beat up, plus it was an early 9am workout...(had my nephew b day party today)
http://www.musclechemistry.com/uplo...0986-chris250-offseason-video.html#post576484
here is a video from yestrday..hitting a few shots...
Trained delts and triceps today...
front smythe press - 300 x 7, 230 x 15 (main sets only)
flex machine seated laterals - 175 x 15 (added weight to the machine today)
Bodymaster rear delt machine - 160 x 13
shrugs (plate loaded machine) - 360 x 20
rope pushdowns - 70 x 20
overhead tricep extension - 70 x 20
note -only main sets on here....good workout today..felt very strong...strengh going up each workout...
front smythe press - 300 x 7, 230 x 15 (main sets only)
flex machine seated laterals - 175 x 15 (added weight to the machine today)
Bodymaster rear delt machine - 160 x 13
shrugs (plate loaded machine) - 360 x 20
rope pushdowns - 70 x 20
overhead tricep extension - 70 x 20
note -only main sets on here....good workout today..felt very strong...strengh going up each workout...
train chest and biceps (only listed main sets)
D.B. Flat bench press - 140 x 5 + 1 (forced rep) Felt good, lighter than last week. Felt more stable, and easier to handle this week
Bodymaster incline maching press - 470 x 12, dropset 400 x 5 (went up 50 or so pounds this week, did a drop, huge pump)
Bodymaster fly machine - 210 x 12 (great pump, felt good)
Incline seated cable curls - 47 1/2lbs x 12 (felt pretty good, huge stretch at the bottom of the movement)
D.C. Pin Wheel curls - 85 x 12 (one arm then the next arm, felt lighter than last week, went up 5lbs today)
Bodymaster Preacher curls - 100 x 20 (widowmaker set, only did the top portion of the movement, to get a huge pump)
great workout, felt strong, looked bettter than last week.
D.B. Flat bench press - 140 x 5 + 1 (forced rep) Felt good, lighter than last week. Felt more stable, and easier to handle this week
Bodymaster incline maching press - 470 x 12, dropset 400 x 5 (went up 50 or so pounds this week, did a drop, huge pump)
Bodymaster fly machine - 210 x 12 (great pump, felt good)
Incline seated cable curls - 47 1/2lbs x 12 (felt pretty good, huge stretch at the bottom of the movement)
D.C. Pin Wheel curls - 85 x 12 (one arm then the next arm, felt lighter than last week, went up 5lbs today)
Bodymaster Preacher curls - 100 x 20 (widowmaker set, only did the top portion of the movement, to get a huge pump)
great workout, felt strong, looked bettter than last week.
trained back today (listed main sets)
Hammer Pullovers - 300 x 9 +1 (forced rep)
DY rows (one arm) - 115lbs x 19 (counting only plates)
Seated DC rows - 140 x 15 (great stretch)
Smythe Full deadlifts - 360 x 6 plus dropset 270 x 6 (15 second break from dropping the weights off)
great workout, felt very full today...ate alot the night before (cheat night)
Hammer Pullovers - 300 x 9 +1 (forced rep)
DY rows (one arm) - 115lbs x 19 (counting only plates)
Seated DC rows - 140 x 15 (great stretch)
Smythe Full deadlifts - 360 x 6 plus dropset 270 x 6 (15 second break from dropping the weights off)
great workout, felt very full today...ate alot the night before (cheat night)
Legs on Monday - just quads
mondays leg workout
90degree leg press - 270 x 20, 360 x 15, 450 x 15
540 x 15 dropset, 450 x 10, 360 x 10, 270 x 10
note - killer dropset the final set, 3 drops of 10 reps...legs were pumped to hell...
Super Squat - 270 x 15, 360 x 15, 450 x 15, 540 x 15
note - first few sets where more like warm ups, only final 2 sets was really hard.
leg extensions - 100 x 15 + 5 (pump reps, half reps), 100 x 15 + 5 (pump reps)
standing calf raises - warm ups, 550 x 20 + 10 + 10 + 10
note - did two sets of rest pause reps. did reps super slow, 4-1-2 (rep speed)
great workout, legs still crazy sore
mondays leg workout
90degree leg press - 270 x 20, 360 x 15, 450 x 15
540 x 15 dropset, 450 x 10, 360 x 10, 270 x 10
note - killer dropset the final set, 3 drops of 10 reps...legs were pumped to hell...
Super Squat - 270 x 15, 360 x 15, 450 x 15, 540 x 15
note - first few sets where more like warm ups, only final 2 sets was really hard.
leg extensions - 100 x 15 + 5 (pump reps, half reps), 100 x 15 + 5 (pump reps)
standing calf raises - warm ups, 550 x 20 + 10 + 10 + 10
note - did two sets of rest pause reps. did reps super slow, 4-1-2 (rep speed)
great workout, legs still crazy sore
wends delt/tricep workout
smythe front press - 310 x 6 + 1 (Forced), 180 x 20 (super slow)
flex laterals - 175 x 18 (main set)
bodymaster rear delts - 200 x 8 dropset 150 x 8 (main set)
smythe reverse grip press - 230 x 18 (main set)
rope pushdowns - 70 x 15 dropset 50 x 15 (went lighter caue of elbow)
smythe front press - 310 x 6 + 1 (Forced), 180 x 20 (super slow)
flex laterals - 175 x 18 (main set)
bodymaster rear delts - 200 x 8 dropset 150 x 8 (main set)
smythe reverse grip press - 230 x 18 (main set)
rope pushdowns - 70 x 15 dropset 50 x 15 (went lighter caue of elbow)
nuknuk
MuscleChemistry member
Thats always nice. :weight:
trained some arms tonight...just some pump sets..nothing to special ...
db alternate curls - 30 x 15, 45 x 15, 70 x 8
Cable seated overhead tricep extensions - 50 x 20 x 20 x 20
Bodymaster preacher curls - 60 x 25, 80 x 20 x 20
Bodymaster machine dips - 125 x 30, 150 x 25, 185 x 20
thats it, good pump....just wanted to get some blood in the arms and get in an extra arm workout...
db alternate curls - 30 x 15, 45 x 15, 70 x 8
Cable seated overhead tricep extensions - 50 x 20 x 20 x 20
Bodymaster preacher curls - 60 x 25, 80 x 20 x 20
Bodymaster machine dips - 125 x 30, 150 x 25, 185 x 20
thats it, good pump....just wanted to get some blood in the arms and get in an extra arm workout...
trained chest and biceps today
Flat D.B. press - 140 x 6 droset (30 sec break) 110 x 6
Hammer wide chest press (or decline prs) - 180 x 15, 270 x 15 x 15
Bodymaster Incline press - 200 x 20, 250 x 15, 300 x 10 dropset 250 x 10, dropset 200 x 10
Bodymater Machine flys - 100 x 15, 120 x 15 x 15
Incline Cable curls - 25 x 12, 35 x 10 (seated alternate)
D.B. Pin wheel curls - 80 x 10 (each arm)
Flat D.B. press - 140 x 6 droset (30 sec break) 110 x 6
Hammer wide chest press (or decline prs) - 180 x 15, 270 x 15 x 15
Bodymaster Incline press - 200 x 20, 250 x 15, 300 x 10 dropset 250 x 10, dropset 200 x 10
Bodymater Machine flys - 100 x 15, 120 x 15 x 15
Incline Cable curls - 25 x 12, 35 x 10 (seated alternate)
D.B. Pin wheel curls - 80 x 10 (each arm)
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