Longs log

hulksmash

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Long, I wanted to be helpful and link you to the Triceps Routine thread where someone wanted my routine, due to my avatar.

You may find helpful information. You may not. It is 100% up to you and I don't want to interfere with your plans.

https://www.ugbodybuilding.com/threads/29314-Triceps-routine

I hope I've worded this post to show I'm simply being caring and nothing more.

Keep being a beast!
 

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I upped my calories on advice from CJ. I'm over 3000 daily and still dropping weight so IDK but it's working, I feel great and I am making noticable visible changes to the positive.
(I don't actually have a weight goal anymore)

I will be doing legs twice in the rotation now. So shoulders, legs, chest and triceps, legs, back and biceps.

I still have to tweak that shoulder routine. I am unsatisfied with it.

Strict form, 30 second breaks only

Front squats 8x8

Leg extensions 8x8

Hamstring curls 8x8

Straight legged deadlifts 8x8

Standing calf raises 8x8

Weighted crunches 8x8

Later
Double end bag 7x3
(Did 12 3min rounds on the double end bag)
 
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On the shoulder routine, you could try to compound set the DB presses and DB Lateral Raises. That always lights my shoulders up.
 

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Bench press 8x8
(Thumbless grip. Huge relief on the shoulders. Switched on push press as well. Put more on the pecs during bp and less on the delts. Angle change I guess)

Incline dumbbell increasing the angle every two or three sets 8x8 (4 bells together)
(Changed the angle twice. Noticable pump in the upper. Towards the end set 6 or so my delts really tried to take over)

Dumbbell flies 8x8

Rope press downs 8x8 (going up 5 lbs today)
(****ing rope snapped on the 7th set of kneeling press downs sending a handful of plates like some sort of strange hell cascading in front of my face)

Overhead EZ bar triceps 8x8 (going up 5lbs today)
(Did 10 sets because rope nonsense pissed me off)

Need to get a new pulley and rope.
 
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Long

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Day off.

Probably will hit the double end bag and speed bag at some point today. Nothing hardcore.
 
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222.8

Bench press 8x8
(Thumbless grip. Huge relief on the shoulders. Switched on push press as well. Put more on the pecs during bp and less on the delts. Angle change I guess)

Incline dumbbell increasing the angle every two or three sets 8x8 (4 bells together)
(Changed the angle twice. Noticable pump in the upper. Towards the end set 6 or so my delts really tried to take over)

Dumbbell flies 8x8

Rope press downs 8x8 (going up 5 lbs today)
(****ing rope snapped on the 7th set of kneeling press downs sending a handful of plates like some sort of strange hell cascading in front of my face)

Overhead EZ bar triceps 8x8 (going up 5lbs today)
(Did 10 sets because rope nonsense pissed me off)

Need to get a new pulley and rope.
You should swap that rope for a cable. It’ll last forever.
 

Long

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Pull ups 8x8

Rows 8x8

Dumbbell chest supported rows 8x8

Standing dumbbell alt curls 8x8

Body drag curls 8x8

Wrist curls 8x8

Reverse wrist curls 8x8


PM
Jump rope 4 min

Double end bag 5x3

Speed bag/jump rope alternating for six rounds total
 

Long

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224.0 the last 2 days. Calories are around 3,300

Heavy shrugs 8x8

Upright rows 8x8

Push press 8x8

Side raise 8x8

Front raise 8x8

Lying rears 8x8

(Much more satisfying shoulder routine. Full pump. Push presses took the most energy and left me gasping during my 30sec breaks between sets. Took a little long. Over an hour, but close.)
 
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Long

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Front squats 8x8

Leg extensions 8x8 (go up 5lb)

Hamstring curls 8x8

Straight legged deadlifts 8x8

Standing calf raises 8x8 (go up 10lbs)

Weighted crunches 8x8 (go up 5lbs)

Tomorrow off
 
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Strict form all breaks 30 sec or less every day.

Bench press 8x8 (went up 5lbs)

Incline dumbbell (4 bells) 8x8 (went up 10 lbs)

Single arm cable crossovers 8x8

Triceps rope press down 8x8

Overhead ez triceps 8x8

Finished in about an hour.
 
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Gibsonator

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Hellz yea man i was skate or die up til 19, when i physically could not land a kickflip anymore without snappin my board lol.
 

hulksmash

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Strict form all breaks 30 sec or less every day.

Bench press 8x8 (went up 5lbs)

Incline dumbbell (4 bells) 8x8 (went up 10 lbs)

Single arm cable crossovers 8x8

Triceps rope press down 8x8

Overhead ez triceps 8x8

Finished in about an hour.

Great job, Long.

Progress is the only thing that matters, and you're gettin it!

Keep it up.
 

hulksmash

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This was me a few years ago.

View attachment 7849

Get this-

My stance is goofy footed. I'm left handed.

The heelfip was easy and the first trick I mastered after ollies. I could NOT do a kickflip for the life of me.

I think my goofy stance is the reason.

Which one was easier for you?
 

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