My last 3 workouts
I have been extremely busy the last week , running around training clients and taking care of errands, so I apologize for not being prompt with my blogs. did arms on Monday and shoulders on Tuesday, and although they both were great workouts I don’t have the time to type all that out lol so here is Thursdays chest workout, Fridays quad and calf workout and today’s back workout!!
Thursday-chest-I did the cybex flat bench plate loaded bench press. I placed the handles slightly higher this time so i can squeeze into the damn thing lol but the stretch was still really good!!
1-a 45 on each side x 15
2- two 45′s each side x 12
3-Three 45′s each side x 10
4-four 45′s each side x 8 to failure
Incline dumbbell presses
The incline was pretty steep and my delts and pecs were fried from the previous exercise , but I still walked over and grabbed the heaviest the rack had the 120′s and got 6 reps, I rested 60 seconds and got 6 more reps with 100′s, rested 60 more seconds and got 8 reps with 85′s so all 3 sets were to failure
I did FST 7 on the incline machine press. Its bi-angular and rotates inward for an insane inner pec contraction. I did 7 sets with only 30 seconds rest between sets and got 12 reps for most sets and 15 on the last. My chest was so pumped and engorged with blood it hurt so damn good lol
i decided to blast some side delts out even though I hit them on Tuesday. I did 3 sets to failure with 25 pound dumbbells. I just kept doing full and partial reps until I was completely fried. I dropped down to 15 pound dumbbells for more failure fun lol and then dropped down to teenie weenie 5 pound dumbbells for some reps and a static contraction OUCH!!
I also did 4 sets on tricep pressdowns for an extra weekly tri blast I ended with the stack for around 10 reps and dropped the weight for more beyond failure fun
On Friday I had the single most intense quad workout I have done since my injury. I am not lying when I say I still can’t walk today and it’s Sunday. I haven’t been this deeply sore since my accident and I contribute it to two factors. 1-the smith machine squat and 2-the FST7 on hacks. I’ll explain after I breakdown the workout:
1-leg press on ISO squat press:
1-2 45′s each side x 20
2- 4 45′s each side x 20
3- 6 45′s each side x 20
4-8 45′s each side x 20 OW lol
2-smith machine squats
1- 135 x 15
2-225 x 15
3-245 x 18
3-hack squats fst 7 had a 45 on each side and did 12 reps per set rested 30 seconds between sets and kept changing my foot positions to hit different areas of the quads, my last set I think I got 16 reps.
I finished with toe presses on leg press I don’t remember weight but I did 4 sets x 15 and ended I think with 6 45′s each set. I failed on last two sets and kept doing partials afterwards. Unreal!! I had a tough time walking to my car afterwards.
Today’s Back workout
1-hammer strength high row
1- a 45 on each side x 15
2- two 45′s on each side x 12
3- 3 45′s on each side x 10
4-4 45′s on each side x 8 to failure. After I did 5 reps with both arms I alternated and got 3 more
2-pull ups 3 sets to failure set 1 8 reps plus partials set 2 6 reps plus partials and set 3 5 reps plus partials
3-seated cable rows. What’s great about the one Gold’s has is that it’s tougher then most I’ve done. The stack only goes to 200 but It feels like 300. At least doing it 3rd after multiple failure sets on other exercises lol I did 150 pounds and did about 10 reps plus partials.
4-FST-7 stiff arm cable pullovers on free motion station. Did 7 sets x 10 reps with close to the stack.
5-I tried something cool, I went to a free motion two arm station and set the handles really low, I did 3 sets of shrugs x 10 ending with the stack for about 14 or 15 plus partials!!! Great workout this last week. I think I’m going to train with higher intensity this week again and take a break from the heavy lower rep stuff for a bit. My joints feel better and I like the faster paced, more of a sweat workouts!!!
