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Incline Bench Dumbbell Rows

This has got to be one of favorite row variations. Reasons being: You don’t need a ton of weight to stimulate the contraction and achieve a good stretch Total isolation of the lat muscles Great to use if recovering from an injury (which is the case I am currently in) Share

Close-Grip Barbell Shrugs

Want to try a different variation of shrugs, to target the traps a little bit differently? Try these Close-Grip shrugs. I totally forgot about these, but since I am not healthy enough yet to start training with heavier weights (distal bicep tendons ruptured), I am utilizing this movement since it doesn’t require as heavy of…

Rest/Pause Chest Training – December 14, 2015 #log #restpause #chest

• Flat Barbell Bench Sets 1/2 – warmup x 15-20reps Sets 3/4 – increase weight 40% x 12 Sets 5/6/7 – Increase weight 20-40% x 10 (rest/pause sets) *Allow bar to touch and rest for 1-2 seconds on the posts. This will eliminate all enuresis (the rubberband effect, as I like to call it) from…

Lee Priest Plate Bicep Curls

It took me some time to find a clip of Lee doing this movement, but here it is. This is a great exercise to finish off training the biceps or something you can super-set an exercise with. You want to make sure to squeeze and contract the bicep at the top of the movement. You…

Eccentric Movement Restriction Leg Training – December 6, 2015 #log #eccentric #restriction #bands #occlusion

• Seated Leg Extensions 4×10-15 Warmup (hold at the top of the rep for 2-3 seconds) • Seated Hamstring Curls 4×10-15 Warmup (hold at the bottom of the rep for 2-3 seconds) • Squats -Set 1 135×12 (rest/pause at the bottom for 2-3 seconds) -Set 2 135×12 (rest/pause at the bottom for 2-3 seconds) -Set…

Chest/Triceps Workout – November 28, 2015 #log #chest #triceps

• Smith Machine or Free bench Flat Bench Press -Set 1 warmup Rest/Pause x 20 -Sets 2-4 Slow-negative x 12 -Set 5 Rest/Pause x 20 +Superset: Machine Tricep Dips 5×10 • Smith Machine or Free bench Incline Bench Press -Set 1 warmup Rest/Pause x 20 -Sets 2-4 Slow-negative x 12 -Set 5 Rest/Pause x 20…

High Intensity Leg Training – November 27, 2015 #log #intensity

• Seated Leg Extensions -Set 1 Warmup (hold at the top of the rep for 2-3 seconds) -Sets 2-4 Standard Sets (heavier) x 10-12 reps -Set 5 Lower weight x 12 (hold at the top of the rep for 3-4 seconds this time) • Squats -Set 1 135×12 (rest/pause at the bottom for 2-3 seconds)…

Volume Leg Training – November 23, 2015 #log #highvolume

• Laying Hamstring Curls 4×12 +Superset: Standing Calf Raises 4×15 • Squats -Set 1 135×15 -Set 2 135×15 -Set 3 225×12 (rest/pause at the bottom) -Set 4 225×10 (pump it out) -Set 5 275×10 -Set 6 315×8 -Set 7 315×5 (with 30-40lbs of chains) • Leg Press (Standard foot-placement) 4 Sets of 14 plates x…

Leg Training – November 19, 2015 #log

• Laying Hamstring Curls 4×12 • Squats -Set 1 135×15 -Set 2 135×15 -Set 3 225×12 -Set 4 275×10 -Set 5 315×9 -Set 6 315×8 -Set 7 225×12 • Leg Press (Standard foot-placement) -Set 1 14 plates x 20 -Set 2 16 plates x 15 -Set 3 18 plates x 12 -Set 5 20 plates…

Leg Training – November 13, 2016 #log

• Leg Extensions 1×20 (warmup) • Squats -Set 1 135×15 -Set 2 135×15 -Set 3 225×15 -Set 4 295×10 -Set 5 345×5 -Set 6 365×5 -Set 7 385×5 • Leg Press -Set 1 12 plates x 20 -Set 2 16 plates x 15 -Set 3 18 plates x 15 -Set 4 18 plates x 15…