- Oct 28, 2007
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To celebrate feeling back to normal I just destroyed my back (with calves and abs). A much longer session than usual but it felt good. This was literally 2 hours long and I hit rear delts hard to begin with. I won't be training this long again so it was a one off.
Horizontal Leg Press Calf Presses... 2 sets of 40 reps... I was failing on about 25 on the 2nd set but pushed through without stopping.
Warm up shoulders etc with db's
Incline Bench DB Rear Delt Raises... 2 sets of 30 reps using 3 different grips for 10 reps each. Then 2 warm up sets with heavier weight and less reps and finishing with 1 working set with 18kg db's.
Bent Over Rear Delt Raises... 1 working set with 16kg db's.
Reverse Pec Deck... 2 warm up sets and 1 working drop set with 4 drops starting with the full weight rack.
Standing Cable Rear Delt Flyes... 1 warm up set and 2 working sets with the last being a drop set with 2 drops.
Standing Rope Face Pulls... 3 sets of 15 reps going up in weight each set.
Incline Bench DB High Rows... 2 working sets with 30kg db's for slow reps.
Lat Pulldowns... 3 warm up sets consisting of right side down, left side down and normal (both arms) for 5 reps each. 2 working sets with the full weight rack and the first being a medium grip and the last being a wide grip.
Freemotion One armed Lat Pulldown... 2 warm up sets and 1 working set for each arm.
Machine Rows... 1 working set of 15 reps.
Seated Cable Rows using close hammer grip... 3 warm up sets and 1 working drop set with 3 drops starting with the full weight rack.
Lower Back Extensions... about 150 reps with minimal breaks going nice and slow with light weight.
Standing Cable Crunches... 2 sets of 25 reps.
Hanging Knee Raises... 5 sets to failure with minimal rest in between sets.
Decline Bench Leg and Knee Raises supersetted... 3 sets of each.
Back Stretches
I had an intra shake of 2 scoops of workout fuel (hbcd's, peptopro, ibcaa's, coconut water etc) plus 8g arginine, 8g taurine and 8g glutamine. Post workout was an Animal Mass shake. It's about 30 mins later and I am about to eat steak, mushrooms, tomatoes and pasta. I am destroyed from training but feel really good
I also done a set of syntherol arm injections pre training. I done 1.1ml in my inner and outer bi-cep and 1.1ml in each tri-cep. I went for a walk pre workout up hill so we can call that my cardio Here is a pic...
Horizontal Leg Press Calf Presses... 2 sets of 40 reps... I was failing on about 25 on the 2nd set but pushed through without stopping.
Warm up shoulders etc with db's
Incline Bench DB Rear Delt Raises... 2 sets of 30 reps using 3 different grips for 10 reps each. Then 2 warm up sets with heavier weight and less reps and finishing with 1 working set with 18kg db's.
Bent Over Rear Delt Raises... 1 working set with 16kg db's.
Reverse Pec Deck... 2 warm up sets and 1 working drop set with 4 drops starting with the full weight rack.
Standing Cable Rear Delt Flyes... 1 warm up set and 2 working sets with the last being a drop set with 2 drops.
Standing Rope Face Pulls... 3 sets of 15 reps going up in weight each set.
Incline Bench DB High Rows... 2 working sets with 30kg db's for slow reps.
Lat Pulldowns... 3 warm up sets consisting of right side down, left side down and normal (both arms) for 5 reps each. 2 working sets with the full weight rack and the first being a medium grip and the last being a wide grip.
Freemotion One armed Lat Pulldown... 2 warm up sets and 1 working set for each arm.
Machine Rows... 1 working set of 15 reps.
Seated Cable Rows using close hammer grip... 3 warm up sets and 1 working drop set with 3 drops starting with the full weight rack.
Lower Back Extensions... about 150 reps with minimal breaks going nice and slow with light weight.
Standing Cable Crunches... 2 sets of 25 reps.
Hanging Knee Raises... 5 sets to failure with minimal rest in between sets.
Decline Bench Leg and Knee Raises supersetted... 3 sets of each.
Back Stretches
I had an intra shake of 2 scoops of workout fuel (hbcd's, peptopro, ibcaa's, coconut water etc) plus 8g arginine, 8g taurine and 8g glutamine. Post workout was an Animal Mass shake. It's about 30 mins later and I am about to eat steak, mushrooms, tomatoes and pasta. I am destroyed from training but feel really good
I also done a set of syntherol arm injections pre training. I done 1.1ml in my inner and outer bi-cep and 1.1ml in each tri-cep. I went for a walk pre workout up hill so we can call that my cardio Here is a pic...