Post by beastfitness on Nov 14, 2013 14:48:25 GMT
Thursday - Upper Hybrid - Arm Emphasis (Hybrid Cycle - Hybrid Days focus on weakpoints) (4-10 rep range, Arms 10-12 reps)
Hybrid Daily Warm Ups 2
*Full ROM
-10 close grip pullups into incline db presses (25x10)
-walking leg stretches
-10 wide grip pullups into incline db presses (25x10)
-10 to 12 hip swings
-10 close grip pullups into incline db presses (25x10)
-side laterals (55x8 on upperbody days / 45x15 on lowerbody days)
-10 wide grip pullups into shoulder db presses (25x10)
-close stance leg press (2 pps x 30 / 15 toes straight into 15 toes pointed out at 45 degrees)
-any grip pulldowns (105x20) into shoulder db presses (25x10)
IM DEFINITION OF UNSTOPPABLE!!!!!! IM A F@#KIN BEEEEAAAAASSSTTTT!!!!!!!
Triceps- 6 sets of 8-12 reps
Overhead Single Arm Rope Cable extension
40 x 11
40 x 11
40 x 11
Both Arm Overhand short bar pressdowns (cables with back pad)
80 x 8
80 x 8
(palms facing) 50 x 10
Biceps- 6 sets of 10-12 reps
Alternating DB curls squeezing hard at top of every rep (focus on twisting)
40 x 10
40 x 10
1.5 rep both Arm High curl (highest setting, standing at side, curling behind head)
(shortened) 50 x 9
(lengthened) 50 x 9
Seated Both arm twisting DB incline curl (keep elbows back, drag curl principles)
35 x 10
35 x 10
ARMS PUMPED OUTTA THIS WORLD!!!! NONSTOP PRESSURE!!! LETZZZZ GROOOW!!!!
Incline DB- 3 sets of 8-10 reps
60 x 9
60 x 9
60 x 9
Flat Barbell Bench- 3 sets of 2-6 reps
5:2:1 tempo
275 x 2
10:10:1 tempo
230 x 4
Close Grip (touch and go)
230 x 5
Single Arm Seated Pec deck flys (seat lvl 8)- 3 sets of 10-12 reps
175 x 10
190 x 10
190 x 10
wipe that sweat off!!! IM JUST WARMIN UP!!!!!
BPAK Back Complex (Wide grip pulldown into close grip cable rows)- 6 sets
90 degree body angle - behind head pulldown/row to sternum with elbows in (8-10 reps)
180 x 9 into 165 x 9
180 x 9 into 165 x 9
75 degree body angle - normal front pulldown to chin/row to balls with elbows in (8-10 reps)
195 x 9 into 165 x 9
195 x 9 into 165 x 9
Underhand pulldown into overhand ultra wide grip pulldown (6-8 reps)
180 x 6 into 120 x 6
180 x 6 into 120 x 6
Single arm lateral delt machine raise circuit- 6 sets of 6-12 reps
110 x 11
110 x 11
15 count break
110 x 11
110 x 11
As long as needed break
(both arm) 140 x 8
(both arm) 140 x 8
STEP INTO MY WORLD!!!! TRY AND LAST!!! YOU WONT...YOU'LL BREAK...ILL SUCCEED!!!! NO EASY WAY OUT!!!!
Cable face pulls- 4 sets of 8-10 reps
140 x 9
140 x 9
140 x 9
140 x 9
BPAK single arm tricep pressdown position drop (facing towards machine)- 3 sets of 6-10 reps
(rope) 60 x 9 9 9
(overhand) 50 x 6 6 6
(underhand, strapped) 40 x 9 9 9
Hard Pauses at top and bottom of every rep - Cable wrist curl (pulling from top down on every set)- 6 sets of 10-12 reps
Palms down
80 x 11
80 x 11
80 x 11
Palms up tricep underhand pulldown into extension
30 x 10
30 x 10
Curl bar reverse curl into extension
50 x 12
TEARIN THIS GYM APART!!!! ENERGY IS BEYOND NATURAL LIMITS!!!! I CANT BE STOPPED!!!!! IM NOT HUMAN!!!!
Platform Hanging leg raise1 3 sets
Weighted - 6-10 reps
+35 x 7
+35 x 7
Bodyweight x 10
Standing Lat Machine Cable crunches- 2 sets with minimal break
120 x 10
120 x 10
Vacuums (hands pushing on bench)- 1 set to failure
1 min 48 seconds
Don't Dies- 1 set of 10-12 reps
90 x 12
214 lbs never looked so good on me...DROPPIN JAWS...MASSIVE AESTHETICS...
Current Supplement Logs
Formutech ENDURANCE (Melon) - BCAA - Intraworkout
Taste: 10/10 - TASTY SH*T!!!!
Mixability: 10/10 - Great as always!!
Effectiveness: 8/10 - Feeling great!
Formutech Volatile (Berry Eruption) - Pre Workout
Taste: 6/10 - Put in too much water but still had a decent berry flavor! Will try less water tomorrow
Mixability: 10/10 - Dissolved in seconds! Love it!
Effectiveness: 10/10 - WOW!! Energy and pumps were outta this world!!!!
Formutech Endurance Vlog #2 - After 4 Days (MELON FLAVOR IS THE BOMB!!!!)
Hybrid Daily Warm Ups 2
*Full ROM
-10 close grip pullups into incline db presses (25x10)
-walking leg stretches
-10 wide grip pullups into incline db presses (25x10)
-10 to 12 hip swings
-10 close grip pullups into incline db presses (25x10)
-side laterals (55x8 on upperbody days / 45x15 on lowerbody days)
-10 wide grip pullups into shoulder db presses (25x10)
-close stance leg press (2 pps x 30 / 15 toes straight into 15 toes pointed out at 45 degrees)
-any grip pulldowns (105x20) into shoulder db presses (25x10)
IM DEFINITION OF UNSTOPPABLE!!!!!! IM A F@#KIN BEEEEAAAAASSSTTTT!!!!!!!
Triceps- 6 sets of 8-12 reps
Overhead Single Arm Rope Cable extension
40 x 11
40 x 11
40 x 11
Both Arm Overhand short bar pressdowns (cables with back pad)
80 x 8
80 x 8
(palms facing) 50 x 10
Biceps- 6 sets of 10-12 reps
Alternating DB curls squeezing hard at top of every rep (focus on twisting)
40 x 10
40 x 10
1.5 rep both Arm High curl (highest setting, standing at side, curling behind head)
(shortened) 50 x 9
(lengthened) 50 x 9
Seated Both arm twisting DB incline curl (keep elbows back, drag curl principles)
35 x 10
35 x 10
ARMS PUMPED OUTTA THIS WORLD!!!! NONSTOP PRESSURE!!! LETZZZZ GROOOW!!!!
Incline DB- 3 sets of 8-10 reps
60 x 9
60 x 9
60 x 9
Flat Barbell Bench- 3 sets of 2-6 reps
5:2:1 tempo
275 x 2
10:10:1 tempo
230 x 4
Close Grip (touch and go)
230 x 5
Single Arm Seated Pec deck flys (seat lvl 8)- 3 sets of 10-12 reps
175 x 10
190 x 10
190 x 10
wipe that sweat off!!! IM JUST WARMIN UP!!!!!
BPAK Back Complex (Wide grip pulldown into close grip cable rows)- 6 sets
90 degree body angle - behind head pulldown/row to sternum with elbows in (8-10 reps)
180 x 9 into 165 x 9
180 x 9 into 165 x 9
75 degree body angle - normal front pulldown to chin/row to balls with elbows in (8-10 reps)
195 x 9 into 165 x 9
195 x 9 into 165 x 9
Underhand pulldown into overhand ultra wide grip pulldown (6-8 reps)
180 x 6 into 120 x 6
180 x 6 into 120 x 6
Single arm lateral delt machine raise circuit- 6 sets of 6-12 reps
110 x 11
110 x 11
15 count break
110 x 11
110 x 11
As long as needed break
(both arm) 140 x 8
(both arm) 140 x 8
STEP INTO MY WORLD!!!! TRY AND LAST!!! YOU WONT...YOU'LL BREAK...ILL SUCCEED!!!! NO EASY WAY OUT!!!!
Cable face pulls- 4 sets of 8-10 reps
140 x 9
140 x 9
140 x 9
140 x 9
BPAK single arm tricep pressdown position drop (facing towards machine)- 3 sets of 6-10 reps
(rope) 60 x 9 9 9
(overhand) 50 x 6 6 6
(underhand, strapped) 40 x 9 9 9
Hard Pauses at top and bottom of every rep - Cable wrist curl (pulling from top down on every set)- 6 sets of 10-12 reps
Palms down
80 x 11
80 x 11
80 x 11
Palms up tricep underhand pulldown into extension
30 x 10
30 x 10
Curl bar reverse curl into extension
50 x 12
TEARIN THIS GYM APART!!!! ENERGY IS BEYOND NATURAL LIMITS!!!! I CANT BE STOPPED!!!!! IM NOT HUMAN!!!!
Platform Hanging leg raise1 3 sets
Weighted - 6-10 reps
+35 x 7
+35 x 7
Bodyweight x 10
Standing Lat Machine Cable crunches- 2 sets with minimal break
120 x 10
120 x 10
Vacuums (hands pushing on bench)- 1 set to failure
1 min 48 seconds
Don't Dies- 1 set of 10-12 reps
90 x 12
214 lbs never looked so good on me...DROPPIN JAWS...MASSIVE AESTHETICS...
Current Supplement Logs
Formutech ENDURANCE (Melon) - BCAA - Intraworkout
Taste: 10/10 - TASTY SH*T!!!!
Mixability: 10/10 - Great as always!!
Effectiveness: 8/10 - Feeling great!
Formutech Volatile (Berry Eruption) - Pre Workout
Taste: 6/10 - Put in too much water but still had a decent berry flavor! Will try less water tomorrow
Mixability: 10/10 - Dissolved in seconds! Love it!
Effectiveness: 10/10 - WOW!! Energy and pumps were outta this world!!!!
Formutech Endurance Vlog #2 - After 4 Days (MELON FLAVOR IS THE BOMB!!!!)