New here, this is what I am doing, feel free to give me you're thoughts.Thread 'New Here, this is a breakdown of my show, feel free to give you're tho
- Thread starter James Creeper
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James Creeper
Member
Day 1: Push (Chest, Shoulders, Triceps)
Barbell Bench Press: 4 sets of 10 - 20 reps. Focus on a controlled descent and explosive push.
Overhead Press (Barbell or Dumbbell): 4 sets of 8-10 reps. Core stability is key here.
Incline Dumbbell Flyes: 4 sets of 12-15 reps. Deep stretch at the bottom to target upper chest.
Lateral Raises: 4 sets of 15-20 reps. Lead with the elbows for side delt isolation.
Triceps Rope Pushdowns: 4 sets of 12-15 reps. Keep elbows pinned to your sides.
So starting off my day with Cardio as always and normally I do this day in the AM instead of after work, and I like to get warmed up and get things firing by doing a few set of 20 of push ups, and stretching in-between sets. So I had to miss a couple days we have a medical issue that needed both my wife and I, my father in law had an emergency surgery and we cared for his needs for a few days. But I did get some solid rest in even if I didn't eat as much as i needed. So starting of with Dumbbell bench press, 60lbs and can get a solid 15-16 before losing form, but today I got the 20 easily.
I moved the bench up to do flys here, getting the most tension with just 15lbs By set 5 I was gassed and getting slow on the up and squeeze but it is progressing even if slow. On the last set I was done but pushed it to my 15 mark
Set up the cable machine to do push downs loaded with 65 lbs. Arms were feeling okay and pushed to 15 with the added 5lbs instead of of reps. Seems like a good spot.
Staying on cables set up for latural raises, with 10lbs and the way I do this I have the cable cross in front of me and behind me. I feel like it works front and rear delts while still hitting the shit of the mid delts. I never go higher than mid way where I feel trap jumping in.
I know it seems like light weight but still its really not that big of a muscle group to hit even with 10 lbs.
Set up a bench almost vertical using 30lbs Dumbbells I did a a normal overhead press switching my exercises up again. So in this is did 5 sets as it just felt good and last set I hit 9 before starting to fail. All around was a good day getting back to eating normally and sleeping in your own bed can never be understated
Barbell Bench Press: 4 sets of 10 - 20 reps. Focus on a controlled descent and explosive push.
Overhead Press (Barbell or Dumbbell): 4 sets of 8-10 reps. Core stability is key here.
Incline Dumbbell Flyes: 4 sets of 12-15 reps. Deep stretch at the bottom to target upper chest.
Lateral Raises: 4 sets of 15-20 reps. Lead with the elbows for side delt isolation.
Triceps Rope Pushdowns: 4 sets of 12-15 reps. Keep elbows pinned to your sides.
So starting off my day with Cardio as always and normally I do this day in the AM instead of after work, and I like to get warmed up and get things firing by doing a few set of 20 of push ups, and stretching in-between sets. So I had to miss a couple days we have a medical issue that needed both my wife and I, my father in law had an emergency surgery and we cared for his needs for a few days. But I did get some solid rest in even if I didn't eat as much as i needed. So starting of with Dumbbell bench press, 60lbs and can get a solid 15-16 before losing form, but today I got the 20 easily.
I moved the bench up to do flys here, getting the most tension with just 15lbs By set 5 I was gassed and getting slow on the up and squeeze but it is progressing even if slow. On the last set I was done but pushed it to my 15 mark
Set up the cable machine to do push downs loaded with 65 lbs. Arms were feeling okay and pushed to 15 with the added 5lbs instead of of reps. Seems like a good spot.
Staying on cables set up for latural raises, with 10lbs and the way I do this I have the cable cross in front of me and behind me. I feel like it works front and rear delts while still hitting the shit of the mid delts. I never go higher than mid way where I feel trap jumping in.
I know it seems like light weight but still its really not that big of a muscle group to hit even with 10 lbs.
Set up a bench almost vertical using 30lbs Dumbbells I did a a normal overhead press switching my exercises up again. So in this is did 5 sets as it just felt good and last set I hit 9 before starting to fail. All around was a good day getting back to eating normally and sleeping in your own bed can never be understated
James Creeper
Member
Day 2: Pull (Back, Biceps, Rear Delts)
Bent-Over Barbell Rows: 4 sets of 8-10 reps. Pull toward your hip for maximum lat activation.
Pull-Ups or Lat Pulldowns: 6 sets of 10-20 reps. Use a wide grip to target the lats. Will do unilateral pull downs, keep grip up, pull elbow to hip!
Seated Cable Rows: 4 sets of 12-15 reps. Use a neutral grip and squeeze the shoulder blades together.
Face Pulls: 4 sets of 15-20 reps. Pull toward your forehead to hit rear delts and traps. Keep chest out!!!
Barbell, Dumbbell, EZ-Bar Curls: 6 sets of each 10-12 reps. Control the negative phase.
Pull overs: 3 sets of 15-20 reps, stay focused on the stretch!
As always starting up off on the treadmill for 25 minutes heart rate staying at 125-135
With 40lbs I did 12 reps to start and got to 12 on the second and 3rd set I pushed out 14. So A definite increase of volume and honestly feels light. And will be working this up.
I did lat pull downs, normal, 95, but with a wide grip went 18 on set 5 and 6 i got 22 and 2. It felt deep and low on the stretch good burn!
With the seated row loaded up 110, I did 12 reps and took a solid 90 seconds to let myself recover and I have to start making this a habit instead of losing form and I was able to hit 15 on the next 2 so the rest pays off.
Set up face pulls with 30lbs so I did 20 reps and gave myself 60 seconds to breathe and listen to some metal. So today was an old school gangsta rap day.. Another good play list for working out. So doing the pause is paying off. Just need to be patient.
Seated Dumbbell Curls started off with 35 and it felt solid got 11 on the first set with good controlled movement. Especially on the decent so till set five I hit 10 one each on the last set I was gassing and stopped on rep 6 and did 6 more partials so that definitely got me to failure again. Can definitely tell I had an extra day off have a bit more gas it the tank. Thinking about switching things up try some new stuff next go around. Thank you TEAM USP!
Well doing pullovers again, got the the 60 over the bench sideways just letting the gravity pull unloading the back getting that flexion I did 20 reps on 3 sets the last set I like doing slow just unloading everything.
As alwayshave a great day!
Bent-Over Barbell Rows: 4 sets of 8-10 reps. Pull toward your hip for maximum lat activation.
Pull-Ups or Lat Pulldowns: 6 sets of 10-20 reps. Use a wide grip to target the lats. Will do unilateral pull downs, keep grip up, pull elbow to hip!
Seated Cable Rows: 4 sets of 12-15 reps. Use a neutral grip and squeeze the shoulder blades together.
Face Pulls: 4 sets of 15-20 reps. Pull toward your forehead to hit rear delts and traps. Keep chest out!!!
Barbell, Dumbbell, EZ-Bar Curls: 6 sets of each 10-12 reps. Control the negative phase.
Pull overs: 3 sets of 15-20 reps, stay focused on the stretch!
As always starting up off on the treadmill for 25 minutes heart rate staying at 125-135
With 40lbs I did 12 reps to start and got to 12 on the second and 3rd set I pushed out 14. So A definite increase of volume and honestly feels light. And will be working this up.
I did lat pull downs, normal, 95, but with a wide grip went 18 on set 5 and 6 i got 22 and 2. It felt deep and low on the stretch good burn!
With the seated row loaded up 110, I did 12 reps and took a solid 90 seconds to let myself recover and I have to start making this a habit instead of losing form and I was able to hit 15 on the next 2 so the rest pays off.
Set up face pulls with 30lbs so I did 20 reps and gave myself 60 seconds to breathe and listen to some metal. So today was an old school gangsta rap day.. Another good play list for working out. So doing the pause is paying off. Just need to be patient.
Seated Dumbbell Curls started off with 35 and it felt solid got 11 on the first set with good controlled movement. Especially on the decent so till set five I hit 10 one each on the last set I was gassing and stopped on rep 6 and did 6 more partials so that definitely got me to failure again. Can definitely tell I had an extra day off have a bit more gas it the tank. Thinking about switching things up try some new stuff next go around. Thank you TEAM USP!
Well doing pullovers again, got the the 60 over the bench sideways just letting the gravity pull unloading the back getting that flexion I did 20 reps on 3 sets the last set I like doing slow just unloading everything.
As alwayshave a great day!
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