Corleone's never ending quest to satisfaction

[Corleone1213]

I wish I felt like posting older workouts so those of you that don't know me could know some of my progression. Well, you all will just have to pick up from this work out on.

This workout couldn't push it super hard because have a tad of shoulder injury from retarded drunken friend grappling with me.

Flat Db press

60s X 15
80s X 10
95s X 8
105 X 5 X 4 (3 sec negs)

Declined Bar press

1pl X 12
1pl+25 X 10
1pl+35 X 6 X 6 (3 sec negs)

Pec deck Flyes (5 sec negs with hold)

150 X 10
165 X 7 X 6

 

[Corleone1213]

Back day

Pull ups

BW X 12 X 9
+25 X 5
+35 X 3 X 2+1 forced neg

Bent Over Rows

1pl X 12
3pl X 8
3pl+25 X 5 X 3

Pull downs

200 X 10
210 X 8 3 sec negs
220 X 4 5 sec negs

Lat Shrugs

3 sets till failure

 

[Corleone1213]

Shoulder day....

Db press

70sX12
80sX7X8
85sX4

Lat raises

60sX8X6X6

Seated Shrugs

3plX12X10
4plX8X6

Upright Db Rows

65sX10X8X6

Wasn't all that impressed with this workout. Though Pretty good lifts... wanted to used smith machine for shoulder press but some dude was on it squating.

 

[Corleone1213]

Missed a day, and didn't want to fall off schedule so... did one of the worst things I have done in a while. Did legs and arms, which isn't bad by itself but did exercises back to back with no real rest lol.

Lunges

1plX10X10
1pl+10sX8X7

Dips (felt a tad funny... shoulder still not right)

BWX12
1pl X 11
1pl+25X 6 X 5....super slow negs

Leg press ( only single stack so do them with one leg) (also plate amounts are obviouslly amount of plates on each side)

3pl X 10
5pl X 8
6pl X 5

Barbell curls

70 X 12
90 X 8 X 7 X 6

Seated calf (done with five secs down, five sec hold at botton)

2pl X 12
3pl X 10
4pl X 7

cable concentration curls (one arm)

60 X 10
70 X 8
80 X 5

One arm extentions with cable

60 X 10
70 X 8
80 X 8

 

[Corleone1213]

Missed a day, and didn't want to fall off schedule so... did one of the worst things I have done in a while. Did legs and arms, which isn't bad by itself but did exercises back to back with no real rest lol.

Lunges

1plX10X10
1pl+10sX8X7

Dips (felt a tad funny... shoulder still not right)

BWX12
1pl X 11
1pl+25X 6 X 5....super slow negs

Leg press ( only single stack so do them with one leg) (also plate amounts are obviouslly amount of plates on each side)

3pl X 10
5pl X 8
6pl X 5

Barbell curls

70 X 12
90 X 8 X 7 X 6

Seated calf (done with five secs down, five sec hold at botton)

2pl X 12
3pl X 10
4pl X 7

cable concentration curls (one arm)

60 X 10
70 X 8
80 X 5

One arm extentions with cable

60 X 10
70 X 8
80 X 8

 

[Corleone1213]

Flat Db

70sX15
100sX8
105sX5X4

Declined Bar press

1pl+10 X 13
1pl+35 X 8
2pl X 6 X 5

Cable flyes
Inlined and declined

 

[Corleone1213]

Back day (ate like shit the whole weekend before it so bodyweight+ pull ups were tougher lol)

Pullups

BW X 10 X 8
+35 X 3+1 forced X 2 X 1

Bent over rows

2pl X 12
3pl X 7
3pl+25 X 5 X 4

Pulldowns

200 X 20
220 X 6 X 4 (5 sec negs)

 

[Corleone1213]

Shoulder Day (pls are on each side of course)

Smith Shoulder Press

1pl X 15
2pl X 12
2pl+15 X 5 X 5
2pl+20 X 1+ 2 forced slow negs

Lat raises

35 X 12
60 X 8 X 7 X 6

Shrugs

2pl X 23
3pl X 9
4pl X 6 X 5

Upright Db rows

65 X 12
70 X 8 X 6

 

[JrMaFia]

ur from sicily?

 

[Corleone1213]

Oh god no...hmm though it would be good to have natural tan. I'm northern italian. Why are you?