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

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

25 min on treadmill 3.4 speed

10 min on bike

hit a cardio session today, i decided not to do the stepper because for one i just worked legs today and there was no way i was getting on that thing, secondly i read an article that just plain on treadmill is pretty effective, i thought doing the stepper would help to work parts of my leg that i wasn’t able to hit during a leg workout like parts of my glute or upper hamstring, but i read an article stating that was false so i went with the old faithful treadmill today, felt good and it definitely helps to get my day started going this early 

Underhand Pulldowns - 150×15, 180×15, 210×12, 230×10, 270×8

t-bar rows - 4platesx10, 5platesx10, 6platesx10, 6platesx7, 4platesx10

dumbbell rows - 120×12, 130×12, 130×8

seated v-handle cable pulley rows - 220×15, 250×10, 270×10

hyperextensions- 3 sets of 10 to 12

also did some decline crunches and leg raises for 3 sets of 15 each 

Great workout today, everything pretty heavy and basic, i usually go up to as heavy as the stack holds on seated cable rows, but i just dont think its as effective as doing it slow and controlled, besides at that point in the workout i wasn’t trying to go super heavy any way, great workout though 

seated dumbbell presses - 60×10, 75×10, 100×8, 80×12

superset with

seated dumbbell side laterals - 25×15, 35×10, 40×10

barbell upright rows - 135×10x3sets

dumbbell upright rows - 50×10x2sets

reverse pec dec - 165×15x2sets

barbell shrugs - 225×15, 315×15, 405×10, 495×8

too tech’s advice and tried to go a little heavier on shrugs, i tried to stay with something i thought i could still handle pretty well, i’ve just never been very strong at shrugs, so i will try to continue to build on the exercise

Squats

135×10, 225×10, 315×8, 405×15

Hack squats

3plates per sidex20, 4plates per sidex20, 2plates per sidex15 (feet low on platform)

Leg Presses (feet low on platfrom and closer together)

700×15x3sets

Leg extensions

250×10, 200×10, 150×15 (tripple drop set)

Lying leg curls - 3×10

Standing single leg curls - 2×10

Great workout , reps on the squat felt pretty easy