I do squat, but my leg workouts change weekly...so I don't squat every workout. I don't always do this pre-exhaustion thing...again when I train it all depends on which hat I choose to wear that day :)

Maybe pullthroughs would've been heavier if I didn't save them for last??

Yeah, the pullthroughs probably could have been heavier. But that's why I asked if you always did it. You know, if you never tried you'd never know.

Happy Monday everyone, hope you're all off to a good week! I got called into work earlier than usual...so my routine is a little messed up. I hit the gym for some bis & lil abs. I like training bis, but I feel it's my weakest bodypart...they suck period!! No matter what kind of workouts or how hard I train them...blahh!! It's kinda like the guy with shitty calves...no matter how hard he trains them they just don't grow...anyhoo enough of my crying...

EZ bar curls
50 x 8
55 x 7
60 x 5
50 x 10

Hammer rope curls
110 x 8
130 x 6
120 x 8
110 x 10

Alt DB curls
30's x 10
35's x 6
30's x 8
25's x 12
35's x 5

DB wrist curls
20's x 15 x 3

Floor wipers (95 lbs)
20 x 3

Ab rope crunch
130 x 25 x 3

Hi everyone!! I'm on my way out the door, but I wanted to post my workout. Had a decent shoulder & tri workout today...felt good!!

Arnold press ss w/Tri pressdowns

Arnold press
25's x 12
30's x 8
30's x 9
35's x 6

Tri pressdowns
60 x 12
60 x 12
70 x 10
70 x 10

Bent over rear delts ss w/ Close grip press

Rear delts
20's x 12
25's x 10
30's x 8
25's x 12

Close grip press
85 x 10
95 x 8
105 x 5
95 x 10

Front shoulder raise (45 lb plate)
10 x 4

BW dips
15 x 4

DB shrugs (drop set)
60's x 10
55's x 10
50's x 10
45's x 10

No cardio planned

Hey everyone hope you're all doing well! Sorry I've been mia for some time. Very busy with a new job and other things. I pinched my sciatic nerve and was out of commission for a few weeks. I switched over to full body workouts for about 5 weeks...I've never been a fan but it wasn't too bad. I focused more on straight sets, longer rest periods and it really helped with my strength. I'm back to my split program and so far so good.

Last couple workouts:

Monday chest/tris

HS bench press ss w/ Tri press

HS bench
110 x 12 (warmup)
130 x 10
160 x 8
170 x 4
170 x 6

Tri press
60 x 15
70 x 12
70 x 12
80 x 10
80 x 10

Pec dec ss w/ Tri dip machine

Pec dec
90 x 10
100 x 7
100 x 6
110 x 5
110 x 4

Dip machine
120 x 15
130 x 12
140 x 12
150 x 12
160 x 10

Incline DB flys ss w/ DB kick backs

Incline flys
40's x 8
40's x 10 (had to switch my bench)
45's x 7

Kickbacks
20's x 10
20's x 10
25's x 8

Leg lifts
40 x 3

Tuesday Bis/traps

Hammer rope curls ss w/ Upright cable rows

rope curls
100 x 10
110 x 10
120 x 8
130 x 8

upright rows
100 x 10
110 x 10
120 x 8
130 x 8

Alt DB curls ss w/ DB shrugs

DB curls
30's x 8
30's x 8
35's x 6
35's x 5

DB shrugs
55's x 12
60's x 10
65's x 10
70's x 7

Bi curl machine ss w/ Shrugs (smith machine)

curl machine (I had to drop weight as my bis were smoked at this point)
55 x 8
50 x 10
50 x 8
45 x 8

smith machine shrugs (had to play around with the weight)
120 x 15
130 x 12
130 x 12
150 x 10

Wed/off

I'll be training legs later today. Just wanted to pop in and say hello :)

It's about time. :) I was wondering what had happened to you. Sorry to hear about the sciatic nerve.

Good workouts Miss Volume. :) (I'm not hatin, you just do more reps in a single exercise than I do in a workout :D)

welcome back.

Thanks guys good to be back!

Off season progress so far. I'm 4lbs heavier than my last off season. My b/f number is good and I'm leaner than last year...so I think I'm making decent progress. I threw some pics in my profile album...I never even knew we could upload pics ha!! I'm still playing around with this site :)

Ok I'm off have a great day!!

glad to see we didn't scare off all the females.:biglaugh:
Welcome back.

Strong bench you got there :D

welcome back.