Ok...todays workout...on a scale of 1 to 10, I would have to give it a 10 !! What a difference in a day. It was great today, really "felt" everything deep, changed some stuff up for variety, and even went up on a couple things. Very productive workout....I was visualizing 3 weeks from today how I wanted that muscle to look on stage while I was working it. Visualization is so cool to use, such and underutilized tool. Ok, the workout....shoulders/biceps/triceps/abs
Shoulders
Side dumbbell laterals(change here, hurt my left shoulder quite a while back, and have been doing cables ever since. Today was cool, did dumbbells with no pain, and very strict. Felt good.)
Sets....25x12,30x12,35x10,35x10
Rear seated dumbbell laterals
Sets....45x12,45x15,45x15
Standing military presses(I love doing these after delts, the pre exhaustion of the shoulders plays right into a great burn doing these)
Sets...95x10,115x5,120x4,125x3(this was an increase for me!)
Seated dumbbell shrugs
Sets....85x20,90x20(this was also an increase)
Biceps
One arm concentration curls(kind of messed up here, didn't look at last training session, and did first 2 sets with only 30's, usually use 35's, so I did 2 more sets with 40's which was another increasse)
Sets....30x10,30x10,40x7,40x6
Seated incline dumbbell curls
Sets....55x6,60x4,55x6
Standing cable curls(another changeup here, usually do standing barbell curls or ez bar..nice tension on the bi's, felt good)
Sets...130x6,150x5,160x3
Triceps
Upper pulley pressdowns(very short straight bar, thumbs no more than 6 inches apart)
Sets....130x12,150x10,160x8,165x7
French curls(another variation....usually do power rack extensions0
Sets....85x8,95x6,105x3
Cable kickbacks(another switch, these felt great, got good stretch at the end, and very solid smooth movements)
Sets....40x12,50x10
Reverse grip pressdowns
Sets....110x10
Abs
Ab crunch machine(another variation, felt really good)
Sets....130x30,140x20,140x20,140x20
Lying leg raises with 15 lb. dumbbell(usually use 10, so a bit up for me, what a burn!)
Sets...15x10,15x8,15x6
Great day, tomorrow is a rest day. It will either be cardio in the morning after church, and posing in the evening, or posing both morning and evening. No weights at all tomorrow. Tried on my new posing trunks, very cool. They are the French cut I think it is called. Anyway, with my body type, I should have gotten these a long time ago, Pulled up they really accent my body structure and give a more full look. I was a bit leary of them at first, my wife said to get them, and I am glad I did. It is so good to have another viewpoint. We as bodybuilders are our own worst critics. This is both good and bad.
United StatesShoulders
Side dumbbell laterals(change here, hurt my left shoulder quite a while back, and have been doing cables ever since. Today was cool, did dumbbells with no pain, and very strict. Felt good.)
Sets....25x12,30x12,35x10,35x10
Rear seated dumbbell laterals
Sets....45x12,45x15,45x15
Standing military presses(I love doing these after delts, the pre exhaustion of the shoulders plays right into a great burn doing these)
Sets...95x10,115x5,120x4,125x3(this was an increase for me!)
Seated dumbbell shrugs
Sets....85x20,90x20(this was also an increase)
Biceps
One arm concentration curls(kind of messed up here, didn't look at last training session, and did first 2 sets with only 30's, usually use 35's, so I did 2 more sets with 40's which was another increasse)
Sets....30x10,30x10,40x7,40x6
Seated incline dumbbell curls
Sets....55x6,60x4,55x6
Standing cable curls(another changeup here, usually do standing barbell curls or ez bar..nice tension on the bi's, felt good)
Sets...130x6,150x5,160x3
Triceps
Upper pulley pressdowns(very short straight bar, thumbs no more than 6 inches apart)
Sets....130x12,150x10,160x8,165x7
French curls(another variation....usually do power rack extensions0
Sets....85x8,95x6,105x3
Cable kickbacks(another switch, these felt great, got good stretch at the end, and very solid smooth movements)
Sets....40x12,50x10
Reverse grip pressdowns
Sets....110x10
Abs
Ab crunch machine(another variation, felt really good)
Sets....130x30,140x20,140x20,140x20
Lying leg raises with 15 lb. dumbbell(usually use 10, so a bit up for me, what a burn!)
Sets...15x10,15x8,15x6
Great day, tomorrow is a rest day. It will either be cardio in the morning after church, and posing in the evening, or posing both morning and evening. No weights at all tomorrow. Tried on my new posing trunks, very cool. They are the French cut I think it is called. Anyway, with my body type, I should have gotten these a long time ago, Pulled up they really accent my body structure and give a more full look. I was a bit leary of them at first, my wife said to get them, and I am glad I did. It is so good to have another viewpoint. We as bodybuilders are our own worst critics. This is both good and bad.