OC's new program

[OC Cartel]

Lower Body Strength

10min. Bike

Rack Deads - 135x12, 205x10, 225x8, 295x6, 325x7
Calf Sled - 160, 170, 180x15 *superset
Hip abuctor - 3x15 *superset
Hip aductor - 3x15 *superset
Crunches - 2x25
CGBP - 105x10, 135x10, 155x12
Machine Curls - 3x8 *superset

 

[OC Cartel]

1mile run. 8:10min.
1x15 rest pause pushups

 

[OC Cartel]

Upper Body Hypertrophy

10min. Bike

BB Incline - 145x10, 175x10, 205x10, 225x5
Hammer Pullups - 6,6,6,5 (body weight)
Machine Chest Press Rest/Pause - 10,10,12
Rope Pull Thru - 110x8, 120x8, 130x8
Machine Lat Raise - 3x15
Back Ext Machine - 2x10 *superset
BB Shrug - 135, 185, 225x12 *superset

 

[OC Cartel]

2mi. run 22min.
2x15 pushups

 

[OC Cartel]

Lower Body Hypertrophy

5min. Bike

Squats - 135x12, 205x6, 225x6, 255x3, 295x1
Rotary Calf - 150x10, 160x10, 170x10 *superset
Abs - 2x30
Seated Incline DB Curl - 20x15, 25x15, 30x7, 20x10 *superset
Dips - 3x5

 

[OC Cartel]

30min. Walk
50 pushups

 

[OC Cartel]

2mile run. 21.45
25pushups

 

[OC Cartel]

Upper Body Strength

Bench - 135x10, 185x10, 225x8, 255x6, 265x5
BB Row - 135x11, 155x10, 165x10, 235x5
Standing BB Shoulder Press - 95x10, 105x8, 135x5
Smith Shrug - 155x10, 225x10, 245x10
Forearm Superset

 

[ManOfMuscle]

Maxing out on hypertrophy day eh?

 

[Skarhead1]

Nice work OC...#s r going up!

 

[OC Cartel]

Lower Body Strength

Zercher Squats - 135x12, 155x8, 195x6, 225x4, 235x3 *had to shit so i couldn't go higher
Seated Calf - 15,15,20
Decline Crunch - 2x20
Leg Ext - 3x10 *superset
Standing DB Curl - 30x15, 35x15, 40x4 *superset
Cable Tri - 3x15 *superset

 

[OC Cartel]

Maxing out on hypertrophy day eh?

you haven't been around to keep me in check, mister.

 

[OC Cartel]

Upper Body Hypertrophy

Smith Bench - 135x12, 185x10, 205x10, 225x10
Chin ups - 4x5
Machine Fly - 3x10 *superset
Machine Row - 3x10 *superset
Machine Shoulder Press - 3x12 *superset
Hypers - 2x15 (5 pounds)
DB Shrug - 80,90,100x10 *superset

 

[ManOfMuscle]

you haven't been around to keep me in check, mister.

What do you think that post was intended for?

 

[OC Cartel]

What do you think that post was intended for?

keepingme in check about paying attention to what i'm doing?

 

[caladin]

Hows recovery been?

 

[OC Cartel]

Hows recovery been?

been slow, but i'm doing alright. could be better though

 

[OC Cartel]

Lower Body Hypertrophy

Leg Press w/ calves - 4platesx20, 5px15, 6px15, 7px15, 10px10
Standing Calf - 120x15, 140x15, 160x15 *superset
Ab Machine - 3x15 *superset
Cambered Bar Curl - 3x10 *superset
Cable Bar PD - 25,25,10 *superset

 

[OC Cartel]

Upper Body Strength

DB Bench - 55x10, 75x8, 90x6, 100x6, 105x7
Reverse Grip Row - 135x8, 155x8, 175x8, 205x8
Smith Shoulder Press - 95x8, 135x8, 185x5
Plate Loaded Shrug - 90x20, 140x20, 180x15 *superset
Forearms 3x12 *superset

 

[OC Cartel]

Lower Body Strength

Deads - 135x10, 205x6, 235x6, 285x6, 315x3
Calves - 3x10 *superset
Crunches - 4x15 *superset
Lying Leg Curl - 12,12,8 *superset
Skull Crushers - 3x15 *superset
BB Curl - 3x10 *superset