The Example! RA's Workout Log

[RisingAgainst]

Originally Posted by Sonny Crockett

Well, full range and pauses are good. Pause for 3 seconds at the bottom will hlep give some explosive power. Obviously use light weight and spotter-they put more stress on the pecs/tendons etc so keep that in mind. A few sets are plenty. Also lats help a lot at the bottom but I see you hit those pretty hard already. You will likely have a good bench in a shirt(if you ever compete with one) with good top end power.

I'll tweak things in my routine a bit... I'm actually gonna hit the gym in a few minutes and give some stuff a shot.

[Sonny]

I edited my last post-I meant pauses are done with "lighter" weight not light weight. Not light like speed work, maybe 50 or so less than full range reps. Will vary of course. just to clarify.

[RisingAgainst]

Originally Posted by Sonny Crockett

I edited my last post-I meant pauses are done with "lighter" weight not light weight. Not light like speed work, maybe 50 or so less than full range reps. Will very of course. just to clarify.

Thanks bro, I kinda figured thats what you meant :wink: Well, off to pound my nasty preworkout concoction of SMASH, RAGNAROK, C5, and MFX... lol

[RisingAgainst]

OHH YAAA! not only did I bust some triceps wide open, but I laughed my ass off the whole time! LOL

Tri outter reverse presses DB

50's X 7
50's X 6
50's X 6

Supersetted with

Close Grip Bench

135 X 8
185 X 8
185 X 8

Overhead DB Press

90 X 10
95 X 8
110 X 6

[RisingAgainst]

Well I did a VERY fast workout tonight... Took literally 20 minutes to pound out chest... it was fast and felt SOOO good..

Started off on someone's leftover bench:

DB Outter tri extension

50X10 (warm up -pre exhaust the tris a bit)

Bench Press:

170X12 (warm up)
170X12 (warm up)
230X5
230X5
170X12


Incline DB

50's X 20
50's X 20


Machine Flyes

120 X 10
140 X 8
160 X 5


Cable Flyes (upper) (then lower)

70X10
100X8

45X10
45X10


By this time, I was unbelievably pumped and shaky... so I let it go at that! lol

[Sampson]

i like that chest workout.....i just might be using it from now on RA

[Sonny]

20 minute work-out.....you must have been screaming! lol!

[RisingAgainst]

Arms today (yes I know, vacation flopped ok? LOL)

DIPS!

BW X 10 (warm up)
BW +45 X 10
BW +90 X 8
BW +125 X 5


DB Preacher Hammers

30 X 15 (warm up)
40 X 10
50 X 8
55 X 5 (PR on reps)


DB Overhead Tri Ext.

90 X 10
100 X 8
100 X 8


Standing BB Curl

95 X 10
125 X 5 (half rep but wont count it)
95 to failure (didn't bother counting)


Cable Kickbacks

45 X 10 (FAST warm up)
60 X 10
70 X 10
(all went way to easy... didn't push it further due to time)


Preacher E-Z Bar Curls

95 X 6
95 X 5
95 X 5

Notes: Well, I'm still taking 8 MFX/day along with my C5 and 1 scoop rag, 1 scoop smash, it makes for a good pre workout... I still don't get these 'mind blowing' 'skin ripping' pumps, but pfffft never really did. All in all, I would say that taking 40000 supps all at once helps me, but I think I could have gotten similar numbers with 1/2 of them lol

[RisingAgainst]

Just an update, I haven't forgotten about ya'll following. I have officially started that vacation I was talking about though (from lifting) and I will be back in the gym hittin hit hard soon!