Workout

[Kennedy]

I'm bored in class so I'm posting my workout from yesterday.

Back

Dead Lifts
20 x 95, 16 x 135, 12 x 225, 8 x 315, 6 x 315 DS* 6 x 135

Cable Rows

15 x 120, 12 x 160, 12 x 170, 9 x 190

Lat Pull Downs

15 x 130, 12 x 160, 10 x 180, 8 x 190

Bent Over Barbell Rows

12 x 95, 12 x 95, 12 x 135 (last 2 sloppy), 8 x 185

HyperExtensions

16 x 0, 15 x 25, 12 x 35, 12 x 35

[Cakes206]

20 reps?

[Kennedy]

Originally Posted by Cakes982

20 reps?

I don't fool around when it comes to warming up for deads. I even stretch after those 20 reps for 5 minutes.

I do not want a messed back.

[Cakes206]

15 reps on the others. You warm up with every exercise?

[Kennedy]

Usually I do a warm up set then followed by 3 or 4 sets depending on the exercise...which for some of the exercises I listed cable rows lat pulls downs and hypers.

[Kennedy]

I saw a nutritionist 3 1/2 weeks ago and cleaned up my diet. Im currently cutting I started at 168 I am now down to 161 after weeks of decently strict dieting and cardio 3x's per week.

My currentmgoal is to obtain 10% bodyfat. I then plan on trying to work out a lean bulk diet to stay at 10% BF and increase lean mass. My ultimate goal would probably 175-180 lbs at 10% BF

[Cakes206]

Lot of time/energy you could be putting towards the regular w/o.

[Kennedy]

Originally Posted by Cakes982

Lot of time/energy you could be putting towards the regular w/o.

What are you refering to? Elaborate

If you are refering to cardio I am doing it on top of my lifting schedule. 2 of the cardio days are on my off days and one is on my choice of a weight lifting day.

[Cakes206]

Originally Posted by Kennedy

Usually I do a warm up set then followed by 3 or 4 sets depending on the exercise...which for some of the exercises I listed cable rows lat pulls downs and hypers.

I read this as sometimes you do a w/u set on multiple exercises. Once yer w/u'd on a particular muscle group it should be go time.

[soda7o]

I Hate You!

[Kennedy]

Originally Posted by soda7o

I Hate You!

Don't hate the player hate the game!


Cakes, on the warmups I am not going to failure....quick little thing and bam ready for my real working set.

[Cakes206]

Originally Posted by Kennedy

quick little thing and bam ready for my real working set.

Bah.

[Kennedy]

Originally Posted by Cakes982

Bah.

I'll give it a try......Today is Bi/Tris give me some movements


Usually always to d/bell curls, preacher curls, skull crushers, cable pressdowns, weighted dips....give me something new.

[Cakes206]

Those are two very small muscle groups to be paired together. At any rate...heres something to try.

Bi's
Big bar curls(bench bar lil wider than shoulder width grip)
D/B alternates seated incline(let your arms hang/alternate curl up)
Preachers
Concentrations

Tri's
Cable push downs V-bar
revers dips(between two benches,can put plate(s) on your lap.)
Cable reverse grip pull downs short strait bar
kick backs

[Kennedy]

Originally Posted by Cakes982

Those are two very small muscle groups to be paired together. At any rate...heres something to try.

Bi's
Big bar curls(bench bar lil wider than shoulder width grip)
D/B alternates seated incline(let your arms hang/alternate curl up)
Preachers
Concentrations

Tri's
Cable push downs V-bar
revers dips(between two benches,can put plate(s) on your lap.)
Cable reverse grip pull downs short strait bar
kick backs

Thanks for the tips. I consider it a weak point so I find training them on one day lets me concentrate 100% on them.