5-30 pre shift back 

One more month of heavy low rep. Then in July back to that 12-15 rep work! The low rep heavy weight is always nice for a short while though.

Enjoy your Memorial Day weekend!

  • Cable rear fly (high-medium-low) 4 sets 12-15reps each angle
  • TBar rows 4 sets 4-6 reps (3plates + 25lb)
  • Bent row v handle 4 sets 4-6 reps (4plates)
  • DB rows 4 sets 4-6 reps (130) didn’t have those 150s in me today!!!
  • Lat pull down 2 sets 4-6 reps (210) then 3 sets 12-15 reps (150)
  • Seated rows 3 sets 12-15 reps (140)
  1. (My weights)
  2. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  3. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

5/27 Legs and Biceps

Slowly working legs back into the flow. The hip is getting stronger but work days do take a toll on it. PT and foam rolling are helping. 

Some wisdom from the man who built some of the best legs ever to step on stage!

Biceps

  • EZ bar curls 4 sets 12-15reps drop set on last (80)
  • Incline DB curls 4 sets 12-15reps rest pause final set (40)
  • Hammer curls 4 sets 12-15reps (55)
  • Rope cable curls 3 sets 12-15reps (80)

Legs

  • Hack sled 4 sets 12-15 reps rest pause last set (4plates each side)
  • Leg press 4 sets 12-15 reps (8plates each side)
  • Squats 4 sets 1 rep, work in the 4-6 range for those playing the home game. I did one rep just to continue to get the feel. (325)
  • Leg curl and leg ext superset 4 sets 12-15 reps. Leg Curl (95) Leg Ext (240)
  1. (My weights)
  2. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  3. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

5/26 shoulders+back

Yesterday was busy so I’m late to putting up the workout. I made sure to get in early and worked back good and hard. Then after work went in and tackled shoulders. 

I’ve always enjoyed this line about Arnold.

Back

  • Rear cable flies (high/parallel/low 3 sets for each) 3 sets 12-15 reps 
  • Lat pull down 4 sets 4-6 reps (210)
  • Tbar row 4 sets 4-6 reps (4plates)
  • 1 arm DB row 4 sets 4-6 reps (150) with drop set at end
  • Lat Pulldown 3 sets 12-15 reps (150)
  • Seated cable row 3 sets 4-6 reps (150)

Shoulders 

  • DB fly 4 sets 12-15 reps (25)
  • DB front raise 4 sets 12-15 reps (25)
  • Standing overhead press 4 sets 12-15 reps (115) rest pause final set
  • DB press 4 sets 12-15 reps (60)
  • Reverse machine shoulder press 4 sets 12-15 reps (90)
  1. (My weights)
  2. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  3. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.

General Disclaimer
Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

5/24 Chest and Biceps!

It’s a feel good day! How can you not enjoy chest and biceps! Chest was done preshift and biceps after!

Arnold and Franco! The importance of a training partner!!!

Chest

  • Bench 3 sets 2-3 reps (295)
  • Incline 4 sets 4-6 reps (225)
  • DB fly 4 sets 12-15 reps (40)
  • Machine Chest Press 4 sets 12-15 reps (220) rest pause final set

Biceps post shift

  • Bar curls 4 sets 4-6 reps (115)
  • Incline DB curls 4 sets 12-15 reps (40) rest pause final set
  • Hammer DB curl 4 sets 12-15 reps (30)
  • Cable curl cannonball
  1. (My weights)
  2. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  3. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

5/23 post shift back pull

Throughout the day anytime I use the restroom on back day I do a set of pull-ups till failure. Doing a heavier workout load at 0100 in the morning is also a bit tricky…

Great quote from legend Tom Platz!

  • Bent bar row 4 sets 4-6 (185) focus keeping back parallel to floor
  • Lat pull down 5 sets 4-6 reps (195)
  • V handle pull down 5 sets 12-15 reps (150)
  • Weighted pull ups (45) drop set 4 sets each till failure. Do your weighted pull ups then drop the weight and do as many as you can.
  1. (My weights)
  2. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  3. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

5/23 pre shift shoulders

Shoulders have always been a weakness of mine. I’ve seen too many shoulder injuries and it definitely causes a mental road block when really trying to push their development.

More of the legend Tom Platz

  • Bent DB rear fly warmup 4 sets 12-15 reps (20)
  • DB press 4 sets 4-6 reps (75)
  • Standing Overhead Press 4 sets 2-3 reps (165)
  • Standing Overhead Press 4 sets 12-15 reps (95) + superset with behind the back shrugs 4 sets 12-15 reps (225)
  • Machine press (reverse seated) 4 sets 12-15 reps (110) + superset shrugs (225)
  1. (My weights)
  2. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  3. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

5-21 legs and triceps

Here is a second try this week with legs after a month of letting them heal. Today was mostly again about getting the feel back and focusing form/technique. Started off with a set of Leg press that was 10 sets of 10 reps.

  • Leg press 10 sets 10 reps (9 plates each side) + close grip bench press 5 sets 4-6 reps (235) + rev grip bench press (185)
  • Squats 5 sets 2-3 reps (315) + Triangle bar cable 5 sets 4-6 reps (90)
  • Front squats 3 sets 2-3 reps (225) + 3 sets 12-15 reps cable overhead (90)
  • Leg ext 4 sets 4-6 reps (250) + Leg Curls 4 sets 12-15 reps (90)
  • Cannonball leg ext and leg curls
  1. (My weights)
  2. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  3. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.