Badrock’s Workouts

underhand pulldowns

130×10

150×10

180×10

220×10

250×10

260×8

260×8

Deadlifts

225×12

315×12

405×12

505×8

585×2

chest supported rows

3platesx15

4platesx12

5platesx10

4platesx7

hammer strenght iso rows

3platesx10-12 for 3 sets

seated straight bar rows

270 for 2 sets of 12-15

Nice workout today 

hammer strength presses

plate per sidex20

1plate +25plate per sidex12

2plates per sidex12

3plates per sidex8

3plates per sidex8

2plates per sidex9

leaning side lateral raises 

30’sx12

35’sx12

40’sx10

upright rows - 3×8-12

cable side  laterals(behind back) - 2×10-12

reverse pec dec - 3×10-12

barbell shrugs - 225×20, 315×20, 405×15, 405×12

one armed db shrugs - 120’s for 2 sets of 10

15 min on treadmill

15 on bike

Great workout today, felt pretty strong on everything

Extensions - 4×10-20

Leg presses

800×20

900×20

1,000×20

quad leg presses

600×15 for 2 sets

hack squats

3plates per sidex20

4plates per sidex20

5plates per sidex12

smith barbell lunges

185×10-12 for 2sets

lying leg curls superset with elevated leg curls - 4×10-12

standing calve raises - 5×15-20

seated calve raises - 3×15-20

Nice leg work today, didn’t squat this week, probably wont squat next week either, i do plan to deadlift though on my back day….took some pics, i’ll post them later 

Incline Bench - 135×20, 225×12, 275×10, 315×7, 225×6 (drop set)

flat dumbbell bench - 100×12, 120×12, 130×8, 80×15(drop set)

pec dec - 4×10-15

decline bench - 225×10, 275×8, 225×8(drop set)

supersets

cable curls/pushdowns - 4×8-12

dumbbell preacher curls - 40, 50, 60 all for 10-15 / overhead ezbar extensions - 3×10-12

hammer curls / rope pushdowns - 3×10-12

Nice workout today, went quick, i dont like doing arms on their own day so i went ahead and forced it in on this day. I had a ton of energy today, the diet lane helped me with is really paying off, im back on track with my weight loss. Hope to reach my goal by this time next year

machine preacher curls superset with rope pushdowns - 3×15-20 (warmup)

alternating db curls - 40×12, 50×12, 60×10, 70×6, 35×8-10 (drop set)

smith close grip bench - 225×15, 275×12, 275×10, 185×10 (drop set)

cable preacher curls - 3×10-12

overhead dumbbell extensions - 110’sx 3×10-12

two armed hammer curls - 3×8-10

skull crushers - 3×10-12

Typical arm work, boring….gonna do some cardio today cause i didn’t do it yesterday 

Here is my shoulder work from yesterday

Smith Military presses

135×10

185×10

225×12

275×10

315×3 (just wanted to try it, PR though)

225×10

seated side laterals - 3×10-12

bentover laterals - 3×10-12

reverse pec dec - 3×10-12

barbell front raises - 3×10-12

thats it, no traps cause i did them with back earlier in the week 

Haven’t posted much recently, now that i’ve finally graduated i got some more time on my hand, here is my leg workout from the other day, still cutting weight too, i’ll post my weight and pics when im done

leg extensions - 4×10-15

Squats

135×15

225×15

315×12

405×10

505×8

Leg presses (drop sets

800×20

770×20

650×10

550×10

440×20

lying leg curls - 3×10-12

straight leg deads

225×10x2sets

275×10x2sets

20 min on treadmill fast walk 3.5 speed

10 min on bike

bright and early

seated barbell shoulder presses  - barx15, 95×15, 135×10, 185×10, 225×8

hammer strength shoulder presses, 1plate per sidex10, 2plates per sidex10, 2plates+25lbplatex10

side lateras, cable side laterals, rope pushdowns, barbell skull crushers, straight bar pushdowns, ez bar preacher curls, seated dumbbell curls, hammer curls - all for 3 sets of 8 to 12

Great workout today