Trick D

Well last night was terrible... I was up until 3am and had to wake up at 7am, which I didn't sleep solid at all last night. I am a walking zombie. I didn't get to do biceps, I will do them monday.


Chest:

Flat bench:
135 x 12
175 x 10
205 x 7
135 x a lot

Incline Machine
170 x 10
200 x ?
230 x ?
200 x ?

(I can't remember my reps but they were no less than 5)

1 strip down set of pec dec starting at 120

2 sets of cable crossovers from the bottom with 55 lbs.



I did random tricep work, but not a lot. I am going to do arms monday.


Wasn't a good day at all. Just too fatigued... A lot of stress in my life right now.

Trick D

Today was biceps and triceps, and i tortured them as hard as I could.

Triceps:
Pressdowns:
100 x 15, 120 x 10, 140 x 8, 150 x 6
skullcrushers:
85 x 6, 85 x 6, 85 x 6 with close grip with the z bar in between
Overhead tricep presses with z bar:
85 x 6, 85 x 6, 85 x 6


Biceps:
Preacher curls:
ultra slow curls with 85 lbs (a lot for me, long time since I have done preachers) for 4 sets
Alternating bicep curls: (biceps were burnt after the preachers)
45, 35, 25
2 sets of machine preachers to get more blood flowing.


Overall it was great day for my arms.

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NewSpawn

kick ass TrickD....damn good job.....man ur throwing some good numbers around in the workouts. hope you have a good day tomorrow.

Trick D

Thanks for stopping by big guy

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Trick D

Alright, was going to do legs and shoulders (first shoulder day in a long time due to injuries), but after watching battle for the olympia 2004 and watching darrem charles shoulder workout, i decided that I was going to do my first killer workout, and for me, it was just that.


Now most of you all know that I have two bad shoulders, the two sons of bitches alternate it seems on which gives me the most trouble. Well I felt brand new today. (although I did use light weights, but they didn't light to me today, I destroyed them and was very satisifed with how they looked.) I wore an old ringer Tee, and at the start of the workout my shoulders looked malnutritioned but by the end, they were exploding.


Here was the workout:
Barbell front raises: 35, 45, 55, 55
Rocky Presses: 55, 55, 55 (Rocky presses are when you alternate shoulder presses from in front of you to behind the neck, I do two strict reps and switch. Doing about 10 reps total. These aren't particular a good exercise but this was light weight. I have to stay super strict and with light weight in presses anymore because of how bad my shoulders are. I use to go up to 200+ on shoulder press machine back in the day. I miss those days.
Cable laterals: 25, 25, 25
Lateral Machine: 80, 80 ,80
Rear Delt Raises: Strip downs 35, 25, 20

Felt really good, i got out of there is less than 30 minutes, and felt like I accomplished a lot. Tomorrow I will be doing legs, thursday either chest or back, and friday the opposite.

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NewSpawn

hey TrickD.....i hear ya on the shoulder problems....i have in the past hyper extended both and now the ligaments and tendons are stretched and don't hold the ball in the socket any more.....hence alot of my shoulder pain is due to that. your workout looks really good......keep doing it consistantly and see where it leads you.....i bet u will get alot of good gains. you know...i wish you could buy different videos of different bodybuilders/powerlifters doing their routines....when i watch stuff like that i always seem to get revved up and have a damn good workout. excellent form of motivation. hope ya have a good day tomorrow and keep up the good work.

Trick D

Yep, shoulders are one of those muscles that are used in so many different exercises and are vital for good gains in say Chest, and back in a lot of cases. I am sure if I can start training them like this every week that I will be seeing excellent gains in chest and some other exercises.

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Fitnfirm

Great news Trick!!!!!! Now be nice to those shoulders!!!! Dont push it too fast!!!! This is the best news EVER!!!!!!!!! Im so happy for you!!!!! I could almost bake you some cookies :p But you eat way to healthy for that huh!

bigDman

Hey trick do you know whats wrong with your shoulders?

Have you been doing some rotator cuff work and seeing if that helps

Here is a really good article
http://www.t-nation.com/readTopic.do?id=1153915
http://www.t-nation.com/findArticle....le=280rotator2

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COME CHECK OUT MY JOURNAL

Trick D

Thanks for the info BigD, I will have to ready up on them


Wednesday I did legs.

Walking Lunges:
100 x 19 steps (new pr by 4 steps)
100 x 15 steps

Hack squats:
Slow, less weight than before, I was pissed
180, 270, 270

Calves with hack squats

Leg extentions and Leg Curls. Overal a B since I did have a new PR






Chest Today:

Flat bench:
135 x 15
175 x 12
205 x 9 Shattered new pr by 2 reps
225 x 3 (not too bad, since I haven't gone heavy in a while)

Incline Bench machine
170, 200, 230, 250, 200

One set until failure of cable cross overs, i ran out of time and had to run to class.


Overall I call this chest workout an A.

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Trick D

Damn, I had a really good workout yesterday and a great one today


Back:
Lat Pulldowns
150 x 15
180 x 8
200 x 6 (really good for me)

Yates rows
160 x 8
185 x 6
205 x 4 (kinda cheated but good)

Shrugs with 205 for 6 sets

Seated Cable Rows:
140, 150, 150

Overall was a good day.

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Trick D

Today was Biceps and Triceps:


Triceps:
Pressdowns
100 x 15, 120x 12, 140 x 8, 150 x 6 (really good!)
Head Bangers:
75, 85, 90 (good)
Overhead triceps extensions with z bar
90(bad), 85, 85


Biceps:
Machine Preachers:
70, 90, 100 (really good)
Alternating Biceps Curls:
45, 50 (bad)
Ez Bar Curls:
75, 75, 75 ,75 (all for pump and volume)


overall it was pretty good, insane pumps.

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powerman2000

Glad to hear that your training is going so well right now. Let's hope it stays that way.



:mods:

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Don't forget to periodize
Best BP 507 lbs *competitive*
Best Squat 705 lbs *competitive*
Best DL 650 lbs *competitive*


Guns don't kill people, men who come home early do.

My workout log http://www.ironmass.com/forums/showthread.php?t=6247

NewSpawn

Good workouts ....excellent numbers. keep up the good work TrickD

Trick D

Thank you, Thank you!

Legs:
Walking lunges:
100 x 20
100 x 15
100 x 5 (cramps were bad) I must be dehydrated or something

Hack Squats for volume:
180 x 15
180 x 12
(cramps were too bad and had to move on)

Leg Curls:
150 x 20
200 x 10
180 x 7

Leg Extensions:
some burn out exercises....


Overall the day was good, an old friend said I looked buff, so that is always good to hear.

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Trick D

Chest: A good damn day!

Flat Bench:
135 x 15
175 x 13 (pr)
210 x 8 (pr)
255 x Miss

Incline:
200 x 10
230 x 10
260 x 6
300 x 4 (wow)
200 x 10


That was my whole workout, remember that this incline machine isn't accurate, but I was shocked that I did get 300 x 4. Overall it was a great day for lifting.

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