Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

IFBB Pro Killionb12 PSL/EP Log

For lower lats: I'm a fan of the iso-lever single arm row movement. I use it to move some big weights but 80% of the top weight and proper form makes me feel the lats where they tie into the ribs. Work that contraction

Nice will give it a go.
 
Push isolation day from yesterday. Part of my new PPL split is a push isolation day. Mainly cables and machine work. Love this day since i start the week with it and then move into a heavy pull and leg day. So it’s less taxing on the CNS but still gets the job done. A little higher rep and a lot of squeezing and slow negatives. Crazy pumps

9-13-21 push isolation

Cable flys high to low 140lbs - 15, 14, 14

Cable lateral raises 15lbs - 16, 14, 13

Pec deck 210lbs - 16, 15, 14

Machine seated lateral raises 140lbs - 16, 14, 12

HS decline press 6 plates - 15, 12, 10

Rope tri ext. 60lbs - 15, 14

Sword draws 20lbs - 2 sets to failure
 
Crazy leg day yesterday. It was a quad focused day. This was probably the most intense one I had in awhile. I was literally in pain from the pumps. I could barely walk out of the gym. Might have been the TNE I used preworkout by Uncle Z but damn it was gnarly.

9-15-21 Quad B

Standing calf raises 4 plates & 50lbs - 16, 13, 11

Seated calf raises 2 plates - 20, 20, 19
Drop set 1 plates - 15 reps

Abductors 130lbs - 15, 14

Adductors 135lbs - 16, 14

Hack squats 3 sec negs. 8 plates - 12, 11

Belt squats 4 plates & 50lbs - 15, 12

Leg ext. 3 plates - 15, 13
Drop set 2 plates - 5
Drop set 1 plate - 6
 
Crazy leg day yesterday. It was a quad focused day. This was probably the most intense one I had in awhile. I was literally in pain from the pumps. I could barely walk out of the gym. Might have been the TNE I used preworkout by Uncle Z but damn it was gnarly.

9-15-21 Quad B

Standing calf raises 4 plates & 50lbs - 16, 13, 11

Seated calf raises 2 plates - 20, 20, 19
Drop set 1 plates - 15 reps

Abductors 130lbs - 15, 14

Adductors 135lbs - 16, 14

Hack squats 3 sec negs. 8 plates - 12, 11

Belt squats 4 plates & 50lbs - 15, 12

Leg ext. 3 plates - 15, 13
Drop set 2 plates - 5
Drop set 1 plate - 6

You have very hardcore leg workouts, keep this log going.
 
Man I love drop sets. Makes the pump ridiculous and has helped me a lot with lagging body parts
 
My back/hamstring focus day from Saturday. Had company up this weekend so was busy with all of that. Did some TopGolf and went to an NFL game on Sunday. Had a great time. Overall I’m exhausted from this weekend but definitely a good time with family and friends.

9-18-21 Back/hamstring

Straight arm pulldowns 72.5lbs - 14, 12, 11

HS Front Lat pulldowns 6 plates - 13, 12, 12

Deadlifts 405lbs - 11, 10

Seated hamstring curls 160lbs - 16, 12

Horizontal calf presses 190lbs - 20, 17, 16,

Super set
Standing hamstring curls 55lbs - 20, 17
Seated calf raises 2 plates & 20lbs - 22, 18

b28d2d6da6ff696773e935031888582e.jpg
 
Had an awesome pull day yesterday. Back was pumped to the extreme. Biceps were also toast as well. Really enjoy this new PPL variation. Focused on bringing up weak areas including lower lats. These row variations are definitely doing the trick.

9-21-21 Pull A

Straight arm pulldowns 160lbs - 15, 14, 11

Nautilus pulldowns 100lbs - 15, 14

Single arm cable rows 60lbs - 16, 14

BB bent over rows 225lbs - 14, 13

HS iso lateral low row 6 plates - 13, 12

Cable Rear delt flys 20lbs - 15, 14, 12

Incline DB curls 50lbs - 12, 11

Preacher curls 2 plates - 14, 12
 
Had an awesome pull day yesterday. Back was pumped to the extreme. Biceps were also toast as well. Really enjoy this new PPL variation. Focused on bringing up weak areas including lower lats. These row variations are definitely doing the trick.

9-21-21 Pull A

Straight arm pulldowns 160lbs - 15, 14, 11

Nautilus pulldowns 100lbs - 15, 14

Single arm cable rows 60lbs - 16, 14

BB bent over rows 225lbs - 14, 13

HS iso lateral low row 6 plates - 13, 12

Cable Rear delt flys 20lbs - 15, 14, 12

Incline DB curls 50lbs - 12, 11

Preacher curls 2 plates - 14, 12

Thought it said Nautilus Pullover. Straight arm with 160lb is crazy
 
Killer hamstring/back day yesterday. All weights went up and felt strong.

9-25-21 hamstrings/back

Straight arm pulldowns 160lbs - 13, 12

HS Pullovers 6 plates - 13, 11

Deadlifts 455lbs - 10, 8

Seated hamstring curls 180lbs - 13, 12, 10

Prime Lying hamstring curls 2 plates & 25lbs - 14, 13, 12
Drop set 1 plate and 25lbs - 11
Drop set 1 plate - 16

Horizontal calf presses 210lbs - 20, 17, 15, 15, 13
 
Killer hamstring/back day yesterday. All weights went up and felt strong.

9-25-21 hamstrings/back

Straight arm pulldowns 160lbs - 13, 12

HS Pullovers 6 plates - 13, 11

Deadlifts 455lbs - 10, 8

Seated hamstring curls 180lbs - 13, 12, 10

Prime Lying hamstring curls 2 plates & 25lbs - 14, 13, 12
Drop set 1 plate and 25lbs - 11
Drop set 1 plate - 16

Horizontal calf presses 210lbs - 20, 17, 15, 15, 13

those are hardcore deadlifts mate, 455 for 10,8! beast max.
 
Pull workout from yesterday. Destroyed my back.

9-28-21 Pull B

Straight arm pulldowns 165lbs - 15, 14

Nautilus pulldowns 110lbs one arm - 15, 13

One arm cable row 75lbs - 15, 14

Smith Bent over rows 225lbs - 15, 13

HS low row single arm 3 plates - 14, 13

Rear delt cable fly’s 15lbs - 16, 15, 15

Preacher curls 2 plates - 20, 18, 16

Incline DB curls 50lbs - 15, 14
 
Back
Top Bottom