Instinctive training
- Thread starter Nogichute
- Start date
- Thread starter
- #22
Gotta lat off the calves woke up this morning and almosyt fell over. They hurt so bad. Still worked legs but had to hit the hydro massage twice at the middle and end.
Started doing hamstrings first. I've got lower back problems and found this really helps.
5 sets of 20, 15, 15, 12, 8 Ham curls
2 sets 10 Good mornings
2 sets 15 front squats no pause just steady fluid up and down.
1 set 20 single leg press
5 sets pyramid leg ext.
Squats always ass to floor
Sucks not being able to do regular squats but I've gained a lot of love for the Smith machine.
I find I feel it more in the legs on the Smith.
I've been watching Rich Piana's (RIP) bigger by the day. It really helps on days I think about not going.
I don't agree with everything he says but I do take a lot from it.
I tend to learn something new daily. It's a blessing.
Started doing hamstrings first. I've got lower back problems and found this really helps.
5 sets of 20, 15, 15, 12, 8 Ham curls
2 sets 10 Good mornings
2 sets 15 front squats no pause just steady fluid up and down.
1 set 20 single leg press
5 sets pyramid leg ext.
Squats always ass to floor
Sucks not being able to do regular squats but I've gained a lot of love for the Smith machine.
I find I feel it more in the legs on the Smith.
I've been watching Rich Piana's (RIP) bigger by the day. It really helps on days I think about not going.
I don't agree with everything he says but I do take a lot from it.
I tend to learn something new daily. It's a blessing.
- Thread starter
- #23
Did chest today, will go back and do triceps later.
Incline db 2x12,10 100,110
Pec Dec 5x20,15,12,10,10 ( really slow negatives and a 5second squeeze)
Flat bench bb 2x10 205 (chest was killing me at this point)
Dips 5xfailure
Incline pushups 10 down to 1 with 5seconds rest.
Chest was fried and the pump was insane.
Had to lay off calves for a couple days. They are tender to the touch and it's painful to walk.
I'll see how I am feeling when I go back tonight. I'm thinking about doing another shoulder pump. 100 lat raises, 100 rear flys.
Any input, thoughts, or advice is highly appreciated.
I'll keep updating in case anybody is interested in how it's going.
Incline db 2x12,10 100,110
Pec Dec 5x20,15,12,10,10 ( really slow negatives and a 5second squeeze)
Flat bench bb 2x10 205 (chest was killing me at this point)
Dips 5xfailure
Incline pushups 10 down to 1 with 5seconds rest.
Chest was fried and the pump was insane.
Had to lay off calves for a couple days. They are tender to the touch and it's painful to walk.
I'll see how I am feeling when I go back tonight. I'm thinking about doing another shoulder pump. 100 lat raises, 100 rear flys.
Any input, thoughts, or advice is highly appreciated.
I'll keep updating in case anybody is interested in how it's going.
01dragonslayer
Veteran
- Aug 25, 2016
- 7,387
- 529
Keep it goin' my friend. Stay discipline and keep working harder.
- Thread starter
- #25
Did back and traps this morning. Going back to do biceps and a light back workout later.
Going to start back on calves tomorrow as they are finally healing up.
Under hand pulldowns
12x205, 10x225, 7x230, 20x160
V pull downs for pump
15x160, 15x170, 12x180
(Back is fried at this point)
Chest supported db rows
15x50, 15x60, 15x70
Machine rows
Sets of 10(10sec rest) running the stack until I hit 8 reps
Pull over cable same as machine rows
3 sets behind the back up right rows
95 to failure
3 sets front shrugs
95 to failure
Back feels demolished.
Going to start back on calves tomorrow as they are finally healing up.
Under hand pulldowns
12x205, 10x225, 7x230, 20x160
V pull downs for pump
15x160, 15x170, 12x180
(Back is fried at this point)
Chest supported db rows
15x50, 15x60, 15x70
Machine rows
Sets of 10(10sec rest) running the stack until I hit 8 reps
Pull over cable same as machine rows
3 sets behind the back up right rows
95 to failure
3 sets front shrugs
95 to failure
Back feels demolished.
- Thread starter
- #26
Did shoulders today. Was feeling a lot to tired. Got up early and went to church and didn't sleep much last night. Never the less still did the workout. Went light and focused on pump as a change of pace.
Over and backs 95x10(back and front counts as 1 rep)for 2 sets ( went wide grip and extremely light because im not used to these, was a little uncomfortable)
Superset
1a hang and swings 30lbs 20x2
1b lat raise 15lbs 15x2
2a front raise 15lbs 20x2
2b overhead press 15lbs failure x2
3a reverse fly machine ran the rack until I hit 8 reps, started with 20reps
3b lat raise 10lbs 12x 12
Over and backs 95x10(back and front counts as 1 rep)for 2 sets ( went wide grip and extremely light because im not used to these, was a little uncomfortable)
Superset
1a hang and swings 30lbs 20x2
1b lat raise 15lbs 15x2
2a front raise 15lbs 20x2
2b overhead press 15lbs failure x2
3a reverse fly machine ran the rack until I hit 8 reps, started with 20reps
3b lat raise 10lbs 12x 12
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