6-15 Pre Shift Legs

Not too bad today. Already cramping up… 

Legs

  • Hack Squat 4 sets 12-15 reps (5plates each side)
  • Squats 4 sets 4-6 reps (275) superset with VSquat machine 4 sets 12-15 reps (2plates each side) 
  • Leg Press 4 sets 20-25 reps (4plates each side)
  • Leg Extension 4 sets 12-15 reps (165)
  • Lex Extension 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.

6-15 AM post shift Biceps

A little bit tired post shift made this a little tricky. Still got in a good pump though! As always focus on the eccentric contraction as the weight goes down actively resist. It’s not just the concentric contraction that builds muscle.

So as always focus on squeeze and stretch!

  • Straight Bar Curls 4 sets 12-15 reps (80) 
  • Hammer Curls 5 sets 12-15 reps (35) superset with DB Curls 5 sets 20-25 reps (20)
  • EZ Bar Curls 3 sets 12-15 reps (70)
  • Cannonball cable 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.

6-14 Pre shift chest

Really simple chest work today. Staying away from free weights so that I can get a good squeeze and stretch while maintaining stability on the chest. Also if there’s an issue its easier to bail and not force extra damage.

Plate loaded machines like Hammer Strength and Precor are fantastic ways to get that strength work in. Especially when you increase your working load it gives you a way to bail (work to failure) without dropping a cable machine stack and damaging the machine.

Chest

  • Decline Plate Loaded Hammer Strength 5 sets 12-15 reps (135 each side)
  • Incline Plate Loaded Hammer Strength 5 sets 12-15 reps (70 each side)
  • Machine Fly 3 sets 12-15 reps (145)
  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.

6-13 post shift shoulders

A lot of supersetting today to push blood in and force growth. Shoulders have always been a weak spot for me and I’m hesitant to really push them as I’ve seen plenty of injuries. So when I hit fatigue I don’t try and force an extra rep.

Shoulders

  • Standing overhead press 4 sets 12-15 reps (105) superset with seated DB flies 4 sets 12-15 reps (12) [variation on this keep your palms back and lift up so the edge of your hand goes towards the sky]
  • Standing DB press 4 sets 12-15 reps (50) superset with DB flies 4 sets 12-15 reps (12) [normal form]
  • Straight bar front raise 4 sets 12-15 reps (45) superset with Plate upright rows 4 sets till failure (45)
  • Rev machine press 3 sets 12-15 reps (100)
  • Cannonball machine press
  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.

6-13 Back Pre Shift

Alright back on track. Focusing in on that squeeze and stretch each rep and slowing down my reps. Really pushing through each round and making sure I fail out in those rep ranges.

Back

  • Rear cable flies high-medium-low 4 sets 12-15 reps each level 
  • TBar Rows 4 sets 12-15 reps (115)
  • Hammer Strength plate loaded 1arm row 4 sets 12-15 reps (100)
  • Landmine vhandle rows 4 sets 12-15 reps (loaded 4 25s and drop set on last set)
  • Lat Pull downs 4 sets 12-15 reps (160)
  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.

6-11 Leg Day

First day I’ve felt decent on legs in the gym. We shall see how it builds from here.

  • Squats 3 sets 2-3 reps 
  • Bench pause squats 3 sets 4-6 reps
  • Hack squat 3 sets 12-15 reps
  • Leg ext 3 sets 12-15 reps 
  • Leg ext cannonball set
  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.

6/10 Arm Blast

Letting the chest heal so I just went heavy in arms for a feel good day! Lots of supersetting!

Rest Pause everything!

  • Close Grip Bench 5 sets 12-15 reps + straight bar curls 5 sets 12-15 reps
  • Triangle cable press 4 sets 12-15 reps + EZ bar curls 4 sets 12-15 reps
  • DB overhead press 4 sets 12-15 reps + Incline DB curls 4 sets 12-15 reps
  • Machine curls + rope press both 2 sets of cannonball sets
  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.