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  1. #481
    Senior Member Skullcrusher's Avatar
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    Originally Posted by CohibaRobusto View Post
    Well, I do those compound lifts, and honestly nothing makes me sweat more in the gym than doing squats and deadlifts one after the other.

    But if you notice on my leg days, I always do accesory work as well. One of my trainers used to preach to do the compound lifts first, and then the accessory stuff after which he liked to call the "window dressing."

    And for me, I want to get better at squats and deadlifts. I want better form, and I want to move more weight, and the only way I'll get there is through practice.

    We have a couple of guys at my gym that are badass at squats. I get jealous watching them perfect form, moving decent weight...GOALS

    Maybe one of these days!
    Oh yeah they are some of the best lifts that exist. It's funny. When I started I loved deadlifts and dreaded squats. Now I am kind of opposite. So I'm planning to alternate the regular squats and deadlifts with variations that will hopefully produce better results. So I combined the lifts from that article with John Meadows lifts. Will see what happens I guess. My landmine comes Monday.
    Will work for test.

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  3. #482
    Senior Member CohibaRobusto's Avatar
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    201 lbs this morning. 3200 calories yesterday

    Hammer strength shoulder press
    40x15,
    110x12,
    160x12, 10, 11,
    170x9,
    180x9,
    190x7,
    200x3

    db side lateral raise 30'sx13, 9, 8, 6

    cable front lateral raise 17.5x12, 14x12, 11, 10

    db shrugs 85's x 12, 12, 10, 9, 9

    Did an abridged shoulder workout today because my 4 day routine got condensed with no rest days and some muscle groups already covered. Had kickboxing last night with my son. I'm gonna enjoy the 2-3 day rest coming up and being in the outdoors for a change.

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  5. #483
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    great work man

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    CohibaRobusto (10-23-2020)

  7. #484
    Senior Member CohibaRobusto's Avatar
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    200 lbs this morning. 3800 calories yesterday

    35 decline situps
    Flat bb bench press
    45x10
    135x10
    155x8
    175x5
    185x3
    200x1
    135x12, 9, 6
    incline db press 55's x 12, 8, 6
    30 decline situps
    Hammer str pec fly 170x12, 10, 8
    dip assist 40x11, 8, 6
    cable tricep pushdown 75x12, 7, 70x8
    30 decline situps
    db overhead tricep extension 50x13, 10, 9
    bb reverse wrist curls 45x12, 8, 6

    I finally got a rep at 200 on flat bench. Been working on this for a while now. All the bench press work weighed on what I was able to do on triceps today, but I'm thinking maybe I should keep the focus on bench press since that is such a lagger for me.

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  9. #485
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    Originally Posted by CohibaRobusto View Post
    200 lbs this morning. 3800 calories yesterday

    35 decline situps
    Flat bb bench press
    45x10
    135x10
    155x8
    175x5
    185x3
    200x1
    135x12, 9, 6
    incline db press 55's x 12, 8, 6
    30 decline situps
    Hammer str pec fly 170x12, 10, 8
    dip assist 40x11, 8, 6
    cable tricep pushdown 75x12, 7, 70x8
    30 decline situps
    db overhead tricep extension 50x13, 10, 9
    bb reverse wrist curls 45x12, 8, 6

    I finally got a rep at 200 on flat bench. Been working on this for a while now. All the bench press work weighed on what I was able to do on triceps today, but I'm thinking maybe I should keep the focus on bench press since that is such a lagger for me.
    still a good amount of tricep work

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  11. #486
    Senior Member CohibaRobusto's Avatar
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    Originally Posted by PZT View Post
    still a good amount of tricep work
    yeah just less weight than what I had been doing. Before I moved triceps to chest day, I had finally started doing dips without that assist. I was pretty happy about that, and now I'm back on it lol. Oh well. It takes what it takes I guess.

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  13. #487
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    Originally Posted by CohibaRobusto View Post
    yeah just less weight than what I had been doing. Before I moved triceps to chest day, I had finally started doing dips without that assist. I was pretty happy about that, and now I'm back on it lol. Oh well. It takes what it takes I guess.
    Just think of growing the triceps to increase the bench. you be golden

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  15. #488
    Senior Member CohibaRobusto's Avatar
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    198 lbs this morning, 3400 calories yesterday

    HollywoodCole's Leg Training Day-

    Squats
    45x10
    135x10
    225x8
    225x8
    245x6
    185x8 pause reps
    135x8 pause reps
    135x10

    hammer strength calf raise 400x 12, 10, 8
    standing calf bwx20, 20, 20

    star trac leg extensions 150x12, 12, 12, 12

    precor lying leg curl 140x8, 8, 6, 130x6

    nautilus leg press
    240x12
    280x10
    320x10
    380x10
    420x8

    Adductor 205x10, 8, 6 w/ 2 sec hold

    So I only changed up the calf suggestion a bit and added adductor work at the end. I couldn't do the 140x4x8 leg curls so dropped down a bit to stay in a good rep range for me.

    And I did a little more than what was suggested on the leg press because I didn't have any experience on this machine, so I had to get a feel for what my limits would be
    It turned out the last 2 sets on that were to failure.

    QUESTION: What should I focus on for progression with this leg routine, in other words where should I try to add weight first moving forward?

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  17. #489
    Elite CJ275's Avatar
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    Originally Posted by CohibaRobusto View Post
    QUESTION: What should I focus on for progression with this leg routine, in other words where should I try to add weight first moving forward?
    I'd personally try to progress the squat first. I'd try to add weight to my top set each week, and weight and/or reps to the back off sets.

    With the leg exts and leg presses, as long as I'm in my desired rep range, I'm just trying to burn them out after the main squat work.

    As an aside... I've been doing leg curls before squats lately, and it makes the squats feel better. Doesn't take away anything from squatting either. I can't explain why, maybe the legs are just warmed up better, maybe there's more blood in there providing stability or something, I dunno.

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  19. #490
    Elite HollyWoodCole's Avatar
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    I did the same/similar workout last night but my pause reps were at 315. Over time the pause reps have really helped me out, hope they can do the same for you.

    I only took a stab at weights for you not knowing your real capabilities, so if last night wasn't enough step it up with the weight.
    Unicorn Hunter Level - Expert

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  21. #491
    Senior Member CohibaRobusto's Avatar
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    Originally Posted by HollyWoodCole View Post
    I did the same/similar workout last night but my pause reps were at 315. Over time the pause reps have really helped me out, hope they can do the same for you.

    I only took a stab at weights for you not knowing your real capabilities, so if last night wasn't enough step it up with the weight.
    You did a good job guessing weights for this based on my previous routine. Everything felt good, except my form degraded a little at the higher squat weights.

    I have a personal training session with a new trainer this weekend, and we're just going to be working on squat form. Hopefully that will help me out some moving forward too.

  22. #492
    Senior Member Skullcrusher's Avatar
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    I can't respond to your message because it said you need to delete some messages to clear up some space...
    Will work for test.

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  24. #493
    Senior Member CohibaRobusto's Avatar
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    Should be good now. Dang Admin how do I buy some disk space on this server?!?!

  25. #494
    Elite DEADlifter's Avatar
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    I didn't know that was a thing maybe now NbleSavage can respond to mine. Hmm

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