CP covered the shoulder rep range pretty well. Jay, I might even suggest you use the 20-30 rep range on the decline as well.
Heres my workout from yesterday. My quads were still sore from sundays workout but I decided to do back squats anyway (I literally havent done them in about 6 months). I injured my right hamstring a while back but it still bothers me on squats, which is why I havent done them in so long.
Cable Curls- 97.5x8 (too heavy), 82.5x6, 82.5x3
Pinwheel Curls- 60x15 straight set
Seated/Standing(inbetween) Calves- 45+25 per side x 10, First time doing this machine, it killed
Goodmornings- 135x15, Should have gone heavier and I need to figure out my form on these
Back Squats- 315x4, 205x16, I should have easily been able to rep out 20 of 205 but to my surprise I had the biggest back pumps ever. The h-drol is definitely working, the pumps hurt just as bad as when I was on dbol. This stuff is no joke. I literally could barely walk afterward because of my lower back.
Edit: Oh yea and I forgot to mention I did some HIIT jump roping today. My fat ass needs to do more of this, I was out of breath real quick.
Last edited by jAy_Dub; 04-09-2009 at 09:35 PM.
Last edited by jAy_Dub; 04-09-2009 at 10:12 PM.
Jay checking your journal so I was doing some research on the H drol. One of the journals over at bb.com said he started getting puffy nips, pretty sure your up on all that. Good luck with DC, I tried it for a bit. I think if I try it again I will ease into it more, went to heavy on things.
Remember, to get big, you have to get strong. The two are interconnected. Lift heavy, work hard, and size will come. Like night follows day. It works. Arnold
Do work son. Big Black (Rob and Big)
Yeah I don't do too many static holds either.
I think this is possibly the all-time best response on WBB. - Jorge Sanchez
"you're an animal eat like one damn it!" - Wikked1
"Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"
From A Body Builder is Born
i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase
Here's my workout from Friday
Incline DB (decided to do incline instead of flat)- 75x18, Haven't done inclines in a long time and it sure shows. I had some pain in my right pec from this, it almost felt like an overtrained type of soreness, I'll see how things go this wednesday with chest and if they are still sore i'm gonna go easy on them.
Upright Rows- 85x20, I was suppose to do some HS presses but I've been going to a different gym location and it didnt have them, the upright rows actually felt damn good, I dont know if Dante recommends them though.
Skull Crushers- 40lbs per side x 8, (too heavy) 35 lbs per side x 6, and then 4. (18 total RP).
Wide Grip Pulldowns, arched back, pulled to chest, strict form- 160x15
Rack Deads (upper knee level)- 425x8, my lower back has been sore so I didnt do a 12 rep set afterwards
Here was yesterdays workout, I was finally able to look at my logbook for all of these new exercises which was great.
Seated DB Curls- 50x18 RP (+10 lbs, -7 reps)
Reverse Grip One Arm Cable Curl- 32.5x15 SS (+5lbs, same reps)
Standing Calves (on Z squat)- 210x12 (+10 lbs, +2 reps) My stretch at the bottom might have been a couple seconds short on each one though...
Upright Leg Curls (one at a time)- 100x17
Z Squat- 4 plates + 40lbs per side x 5 (+10 lbs, +1 rep) These Z Squat machines are made very poorly, 40 more lbs per side and it will be maxed out in weight.
Widowmaker- 3 plates + 15lbs per side x 20, I was surprised I actually got 20, almost didnt get the last rep though.
By far my best workout yet, everything improved.
I know what you mean on those V-Squat Machines Jay. I upped the rep range in those to 10-15 and 30+ for the widowmaker. Standing calves you could rest pause, as those become quite difficult to hold on the negative. Doe slook like you are figuring things out quite nicely.
As for todays workout, I started out doing some BB declines but had to stop because my right pec is still hurting. I got to my second warmup set and decided to stop there. Hopefully it recovers by next Monday. Heres the rest of it though
Smith Presses- 155x18 (same weight, +2 reps)
RGBP on smith- 205x20 (+10 lbs, same reps) I'm also going to incorporate some FST-7 training in with my tris. My tris havent been growing so I need to change something up. After I got done with the tri stretches I finished it off with 7 sets of 8-10 reps of rope pulldowns. I've never had such a huge pump.
Pullups- 15 RP, wanted to do assisted pullups but the new location I've been going to didnt have a machine for it.
DB rows- 65x8 SS, meant to do rack pulls but no place to do them at and my buddy was waiting for me. I really focused on flexing my traps and they got a really good burn going. Might start doing these more often, we'll see.