Hockeyplaya18's FIRST CYCLE

[Spear]

I call ball sack.

 

[Spear]

Yeah it`s true we need to get contact info cel # or something before fly over there. It`s gona be fun...

We know how to spot you! Short, brown guy!

 

[pikiki]

QUOTE=Spear;3044802]We know how to spot you! Short, brown guy![/QUOTE]

HAHAHA yeah you damm right, will be no dificult to me to spot bunch of big juice guys togehter on a lobby of hotel...[

 

[Gfunky]

I call ball sack.

The ball sack is not quite a muscle!

 

[Hockeyplaya18]

APRIL 7th DAY (52)

Hit chest HARD yesterday.

INCLINE DUMBELL PRESS
65x15, 85x10, 85x10, 85x10, 85x9.

INCLINE DUMBELL FLY's
50x12, 50x12, 50x12.

HAMMER GRIP FLAT DUMBELL PRESS
85x9, 85x9, 85x9, 85x8.

WIRE FLY's
30x12, 30x12, 30x11, 30x11, 30x11, 30x11, 30x10.

Chest is killing me today, wasnt the best idea to do shoulders today, since my shoulders did some work on my chest day apparently. After the first lift of shoulders today, they were already killing me, it was a struggle but I got through it.

SHOULDER

DUMBELL SHOULDER PRESS
55x12 WU, 75x10, 75x10, 75x9, 75x9.

FRONT SHOULDER RAISES
25x12, 25x12, 25x12, 25x12.

LATERAL SHOULDER RAISES
25x11, 25x11, 25x11.

REAR DELTOID EXTENSIONS
25x12, 25x12, 25x12, 25x12, 25x11, 25x11, 25x10.

Sore all around, FST-7 is killing me, in a good way. But it makes me think I need a day off sometimes, Back tomorrow, MAYYYBEEE

 

[pikiki]

^^ Thats a huge workout bro, you did killed that shit man...

 

[Spear]

nice workout! I usually give my shoulders 3 days rest after chest day and then hit em.

 

[Hockeyplaya18]

^^Yea im def going to be giving my shoulders a break after chest day, my lower back was kind of hurting, back day is usually after chest, but I switched it up.

 

[Gfunky]

APRIL 7th DAY (52)

Hit chest HARD yesterday.

INCLINE DUMBELL PRESS
65x15, 85x10, 85x10, 85x10, 85x9.

INCLINE DUMBELL FLY's
50x12, 50x12, 50x12.

HAMMER GRIP FLAT DUMBELL PRESS
85x9, 85x9, 85x9, 85x8.

WIRE FLY's
30x12, 30x12, 30x11, 30x11, 30x11, 30x11, 30x10.

Chest is killing me today, wasnt the best idea to do shoulders today, since my shoulders did some work on my chest day apparently. After the first lift of shoulders today, they were already killing me, it was a struggle but I got through it.

SHOULDER

DUMBELL SHOULDER PRESS
55x12 WU, 75x10, 75x10, 75x9, 75x9.

FRONT SHOULDER RAISES
25x12, 25x12, 25x12, 25x12.

LATERAL SHOULDER RAISES
25x11, 25x11, 25x11.

REAR DELTOID EXTENSIONS
25x12, 25x12, 25x12, 25x12, 25x11, 25x11, 25x10.

Sore all around, FST-7 is killing me, in a good way. But it makes me think I need a day off sometimes, Back tomorrow, MAYYYBEEE

Was this all same day? Holy fuck sticks if so! Damn that is a shit ton of work hockey! Read better saw that it is 2 days still a crap ton of work!

 

[Hockeyplaya18]

^^Had to get buck nutty before I ate everything in site on easter sunday!!! haha. Back to the grind today guys!! BACK this evening, ARM's Tomorrow!!

 

[Hockeyplaya18]

APRIL 10th DAY (55)

Felt a little sluggish yesterday, most likely from the mass amount of carbs and junk I ate on easter, felt a little better once I got in the gym and rocked my BACK!! feeling back to normal this morning!! WOOT WOOT. Im pumped to do arms later.

BACK

LOWER BACK LIFTS holding a 45lb plate on my chest. (IDK what its called, basically a reverse sit up lol)
45x12, 45x12, 45x11.

BENT OVER BARBELL ROWES
135x12, 135x12, 135x12, 135x12.

WIDE GRIP PULL DOWNS
180x11, 180x11, 180x11, 180x10.

CLOSE GRIP ROWES
160x12, 160x12, 160x12, 160x12, 160x12, 160x12, 160x12.

WIDE GRIP ROWES
140x12, 140x12, 140x12, 140x12, 140x12, 140x12, 140x12.

Felt really good after, but its super hard to get my back sore the next day. I skipped the Deadlifts this week cause my lower back was a little tight from my leg day. Any back workouts that really get you sore guys??

ARMS this evening!!!

 

[Gfunky]

APRIL 10th DAY (55)

Felt a little sluggish yesterday, most likely from the mass amount of carbs and junk I ate on easter, felt a little better once I got in the gym and rocked my BACK!! feeling back to normal this morning!! WOOT WOOT. Im pumped to do arms later.

BACK

LOWER BACK LIFTS holding a 45lb plate on my chest. (IDK what its called, basically a reverse sit up lol)
45x12, 45x12, 45x11.

BENT OVER BARBELL ROWES
135x12, 135x12, 135x12, 135x12.

WIDE GRIP PULL DOWNS
180x11, 180x11, 180x11, 180x10.

CLOSE GRIP ROWES
160x12, 160x12, 160x12, 160x12, 160x12, 160x12, 160x12.

WIDE GRIP ROWES
140x12, 140x12, 140x12, 140x12, 140x12, 140x12, 140x12.

Felt really good after, but its super hard to get my back sore the next day. I skipped the Deadlifts this week cause my lower back was a little tight from my leg day. Any back workouts that really get you sore guys??

ARMS this evening!!!

You want to be sore huh?? MUAHAHAHAHA

How about
deadlifts SS with Pull ups 6 sets each
BO ROWs heavy as you can keep form 4 sets of 8
V handle Low cable rows light enough you can hold the weight for 4 sec negatives and 2 sec squeezes 3 sets of 15
Facepulls 4 sets of 25-30

Your whole back will feel trashed! Something about hitting the entire thing in one day just makes mine sore as hell.


Good job on the session!

 

[Hockeyplaya18]

^^Why thank ya G! I will for sure add one or all of those in to my routine, guess will see next back day!!

 

[pikiki]

Bro Thats a somke back training...

 

[Hockeyplaya18]

APRIL 11th DAY (56)

Arms went well, could have been better. But my training partner, who is basically my little brother invited his friend to join us, I should have said you 2 just do your own thing, cause I hate lifting with 3 people, 2 is plenty, especially when that other person pushes and motivates you. Anywho, Bi's and Tri's are a little sore, Legs this evening.

ARMS

BARBELL CURLS
55x15 WU, 75x12, 75x12, 75x11, 75x10.

DUMBELL CURLS
45x11, 45x11, 45x10.

PREECHER EZ BAR CURLS
70x12, 70x12, 70x12, 70x12, 70x11, 70x11, 70x10.

CLOSE GRIP BENCH PRESS
135x15 WU, 155x12, 155x12, 155x12, 155x11.

DIPS
12, 12, 12, 11.

WIRE MACHINE PULL DOWNS
90x12, 90x12, 90x12, 90x12, 90x12, 90x11, 90x11.

My tri's are def more sore than my bi's.

Im pumped to rock some legz this evening, I may just fly solo!!

 

[Spear]

Hockey, try slower controlled reps, and holding them for 1 second to get a great squeeze. about 3/4 of the way through your workout throw in a FST 7 movement.

 

[Hockeyplaya18]

Sounds like a plan, my man!! Though I dont rush through the FST-7 reps, didnt think I was suppose to, maybe I didnt read up on it enough haha.

 

[darkside06]

Sounds like a plan, my man!! Though I dont rush through the FST-7 reps, didnt think I was suppose to, maybe I didnt read up on it enough haha.

i did FST-7 last friday for arms.....my arms hurt so bad but were so pumped for days!

 

[pikiki]

Bro your workouts are getting more and more intense and brutal...def you gona get some real good size by the end of your cycle...

 

[Spear]

Sounds like a plan, my man!! Though I dont rush through the FST-7 reps, didnt think I was suppose to, maybe I didnt read up on it enough haha.

30-45 seconds between each set!

What is FST-7?