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Gym Day

Back

Barbell Rows
5 x 7-8 x255

Rack Pulls
225 x 5
305 x 5
395 x 5
465 x 4,3

Low pully Rows
5 x 6-8 x 300

wide grip pulldowns
4 x7 x 245

hammer low pull machine
3 x 7-8 x 340


Bi's

Machine curls
5 x 8-12 x 110-140

Seated D.B. curls
4 x 7-8 x 55's

One arm slow preacher curls
4 x 8-11 x 35

rope curls
4 x 9-14 x 110-160

ab work

Well, just felt like doing a lot of volume today, so far been recouping well.

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Impressive work very nice. I need to ask, am I the only one that has trouble training these bodyparts together? I swear by the time I get to my bis...they're totally spent and I have trouble finishing my workout.

You train alot of volume like me. Do you recover ok and how many days do you train before you take a day off? This is something I've been playing around with.

If I ever do biceps on my back/pull day, I generally only do a couple of drop sets. With all of that pulling/rowing, you really are hammering your biceps. The higher the volume, the less work I need for biceps. That's just me though...Joker is a different animal.

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Really what Ross said, Normally I think I stick to around 10 sets avg for arms. So far recovery has been good. I don't have a set day I really take off, over a weels period I just make sure to get in 2 days.

Great work Joker and that is a lot of volume

Keep up the good work big man.

Thanks, just get in that high volume mood once in a while


Gym

Quads

Leg press
3 x 12-13 x 18 plates
2 x 11 x18 plates+50lbs
1 x 11 x 18 plates

Hack Squat Mach
5 x 5-8 x 270-400

Leg Extensions
6 x 12-13 x 200-245

Hams

Seated Ham mach
5 x 10-12 x 160-175

Calfs

seated calf ext mach
4 x 14-15 x 295

seated plate calf machine
4 x 12-14 x 245

Gym--Sunday

Chest

Bench press
1 x 225,245,265,275,275,285,295,275,245,225
(all reps were from 5-14, didnt have a log so hard to recall)

Hammer decline
4 x 10-12 x 275-295

Wide Grip fly machine
5 x10 x 225

Tri's

CGBP
4 x 8-10 x 155

Rope pulldowns
5 x 12 x 200

Yesterday--Gym

Back

Barbell Rows
5 x 6 x 265

T-bar Rows
4 x 7-8 x 170

Low pully rows
4 x 7-8 x 285

and I think I did wide grip pulldowns???can't remember.

Bi's

Machine curls
5 x 8-15 x 110-140

Seated D.B. Curls
4 x 7-8 x 55's


Today Gym

Chest

Bench Press
1 x 225,245,265
2 x 275
1 x 285,275,225
Didnt keep track of reps

Hammer decline
2 x 14-15 x 275
2 x 10-12 x 325

wide grip machine flys
5 x 12-14 x 200

Tri's

CGBP
3 x 6-8 x 155 (by now my tri's are pretty waisted)

Rope pulldowns
5 x 13-14 x 200

Solid workouts as always looks great!!

Happy Thanksgiving!!

Thanks, sorry to so long to reply, was so bloated out from thanksgiving that today is the first day I can finaly reach the keyboard, without my belly getting in the way



Gym Day

Shoulders

Smith Press
4 x 7-8 x 210-220

Upright rows
4 x 7ish x 140

Seated d.b. side laterals
4 x 8-9 x 40's

Traps

Smith shrugs
4 x 10-12 x 430

Hammer shrugs
4 x 9-10 x 540 (maxed out, cant load more plates)


Made it a quick short work out. Feels a little odd doing a shoulder/ traps Day, but I think my other days are really maxed out and can't add anymore to them