Underdog's hybrid program

  • Thread starter Thread starter Underdog
  • Start date Start date
back night...
superpump250

forgot me belt at home.. (not too happy)

deadlift
225 x 7
275 x 7
325 x 7

Bentover BB Rows underhanded grip
135 x 15
155 x 10
175 x 6

machine rows (vgrip handle)
150 x 10
180 x 10
210 x 8

widegrip pulldowns (behind the neck/front)
135 x 8 x 8
150 x 6 x 6
165 x 4 x 4

Assisted chins (weight is what is on the number on the stack)
150 x 7
135 x 5
120 x 5

straight arm pulldowns
100 x 1
70 x 8
60 x 10
50 x 15

behind the back wrist curls
95 x 30
115 x 25
135 x 15

treadmill for 10 minutes
3.5 for 5 minutes incline 1.0
5.5 for one minute incline 0.5
3.2 for 3 minutes incline 1.0
cooldown of one minute no incline

protein drink from the gym drove home....
 
superpump250, 2 scoops instead of my normal 1

angle leg press calf raises
180 x 20 x 3

squats
225 x 7
275 x 7
330 x 7

SLDL
135 x 10
185 x 10
235 x 10

Seated military presses
95 x 10
115 x 10
135 x 10

run the rack up single db lat raise
35 x 10, 40 x 8, 45 x 6 (x3)

side lat raises thumbs down
15 x 10 x 3

shrugs
225 x 15
275 x 15
325 x 10

upright rows rest/pause style
135 x 8 x 6 x 6

rear lat raises
60 x 12
70 x 10
80 x 10

5 minutes on the bike

protein drink and home.
 
superpump250 1 scoop, don't think I will ever do 2 scoops, I think I am still recovering from that idea..

chest day..

flat bench bb supersetted with db flys.
135 x 15/40 x 10
155 x 15/45 x 10
175 x 8/40 x 8

incline bb bench
135 x 10
155 x 10
175 x 10

decline bench (don't like this exercise but did anywho)
135 x 10 (just one set, didn't like the feeling so I stopped)

DB pullover
50 x 10
60 x 10
70 x 10

cable crossover
60 x 10
70 x 10
80 x 8

that part of the work out took 45 minutes, so I decided to do some biceps.
cheat curls
95 x 10
100 x 6 x 4 x 4 rest pause

reverse preacher curls
50 (21s)

seated bb wrist curls
95 x 10

that took about 15 minutes

got the protein drink from the gym and headed to my second job......
 
back night.. right after gettin my tattoo
superpump250

deadlift
225 x 8
275 x 8
330 x 8
380 x 3 the last one was paused out because someone asked me a question between rep 2 and 3 (PR)

behind the neck widegrip pulldowns
150 x 10
165 x 10
180 x 8

vgrip machine rows
165 x 10
195 x 10
225 x 10

Underhand bent over BB rows
140 x 10
160 x 8
180 x 8

straight arm pulldowns
60 x 10
70 x 10
80 x 8

that took 50 minutes

then hit the bike for 6 minutes
protein shake and home....
 
tonight... legs and shoulders.. seems like I did less exercises but took longer.

superpump250 (1 scoop)

squats PR IN THIS NIGHT!
225 x 8
285 x 8
335 x 8
385 x 8(omg, what a rush, felt good after three, so I kept going til target rep which was 8 for the night)

seated military press
115 x 10
135 x 8
145 x 8

upright rows
95 x 12
135 x 10
155 x 6

SLDL
155 x 12
205 x 10
255 x 8

shrugs
205 x 20
225 x 20
245 x 20

rear db lat raises
30 x 8
25 x 8
20 x 8

calf raises on the angle leg press machine 45lbs plates
180 x 20
270 x 20
360 x 20


protein drink from gym and drove home....
 
yesterdays lift

superpump250

flat bench BB
155 x 10
175 x 10
195 x 10

incline BB
145 x 10
165 x 8
185 x 8

decline BB
135 x 10
155 x 10
175 x 8

cable xover
50 x 10
60 x 10
70 x 8

DB pullover
60 x 10
70 x 10
80 x 10

incline skull crushers
60 x 10
70 x 10
80 x 8

Underhanded pull downs
80 x 20 (set felt extremely light was a little confused)
110 x 20 ( again set felt light... still confused)
150 x 10 ( felt like I was actually working the muscle and failed at 9 but went for the tenth one)

BB curls
95 x 12 + 6 + 5 rest pause style

gym protein drink home to get ready for a wedding.
 
last night.. was excellent....

superpump250...

back night....

deadlift
275 x 8
325 x 8
375 x 5
400 x 1 PR PR PR PR !!!! man it felt great! even had it at the top for 10 seconds thinking HOLY SH*T! I DID IT! I DID IT!

underhanded bentover bb rows
145 x 10
165 x 10
185 x 10

Widegrip pull down Behind the neck/front
150 x 8 (behind) x 8 (front)
165 x 7 (behind) x 7 (front)
180 x 4 (behind) x 4 (front)

Vgrip rows
180 x 10
210 x 10
240 x 6

straight arm pull down
70 x10
90 x 20
120 x 20

protein drink then went home
 
today was leg and shoulder day...

Superpump250

squats
275 x 8
325 x 8
375 x 5
405 x 5 PR PR PR!!!!

seated military press
135 x 8
145 x 8
155 x 6

angle leg press feet high and wide
115 x 10
205 x 10
295 x 10

angled leg press machine calf raises
295 x 25
345 x 20
395 x 20

upright rows
105 x 12
145 x 6
155 x 6

shrugs (trap bar, I think that is what it was)
235 x 20 x 2
235 x 15

run the rack 1db front raise
(35 x 10, 40 x 8, 45 x 6) x 3

Lat raise thumbs down
20 x 8
10 x 10
10 x 12

rear lat raise
45 x 8
35 x 8
25 x 10

protein drink from gym headed home.. shoulders feel like they are on fire.
 
6 shoulder exercises? Holy crap thats a lot!

Nice job on the squats.
 
tonight's workout...

superpump250

chest/arms

flat bench bb
135 x 10
155 x 10
175 x 8

incline bb bench
145 x 10
165 x 8
175 x 8

decline bb bench
135 x 10
155 x 10
165 x 8

incline skull crushers
70 x 10
80 x 10
90 x 8

DB pull overs
70 x 10
80 x 8

cable xover
50 x 10
60 x 10
70 x 8

underhanded pulldowns
110 x 20
130 x 15
150 x 10

BB curls (rest/pause style)
95 x 8 + 7 + 5

hammer db curls
30 x 10
35 x 10
40 x 8

wrist curls
45 x 10 x 2
45 x 8

custom blend true protein drink drove home

this work out had me.... not to happy. Well more like my mind wasn't in it after the flat bb bench. I think I am going to change over to Dumbbells for flat. I fear the bar too much nowadays. When I did my 335 bench over a year ago, the second rep dropped on me, even with 2 spotters.. and I haven't really recovered since then, I have done the smith machine, the machines and all that, I think I just fear it. I had someone spot me 235 a couple of weeks ago, and I still feared it.... I don't know.. I just don't know...
 
ok.. even though I have a headache, and tired.. I could not just not go to the gym.

superpump250 with my multivitamin and my proflex joint pills

Back night... took less then an hour to do this workout...

deadlift
295 x 6
345 x 5
385 x 3
405 x 1.5 PR! (tried for a second attempt, I got the bar to my knees, kept trying to get it all the way
up, but just couldn't do it, and set it down slowly)

Behind the neck pulldowns
150 x 12
165 x 8
180 x 8

VGrip machine rows
180 x 10
210 x 8
240 x 6

straight arm pulldowns
70 x 10
90 x 8
100 x 5

iso machine high rows
70 x 10 x 2
70 x 20

TBar row
90 x 15
115 x 10
140 x 10

custom blend protein drink in parking lot of gym

got home took 3 CLA pills with my blood pressure medication

see how it goes for tomorrow.
 
superpump250 with my multivitamin and my joint stuff

squat
295 x 8
345 x 6
385 x 6
410 x 5 (PR! and have video, isn't great one, but I did one)

seated MP
135 x 8
155 x 7
175 x 4

Upright Rows
95 x 10
115 x 10
135 x 8

Trap bar shrugs
235 x 12
285 x 10
235 x 20

single DB lat raise
(35 x 8, 40 x 6, 45 x 4) x 3

Angle machine calf raises
270 x 20
360 x 20
360 x 25

Angle Machine Hamstring (feet high, wide and toes pointed out)
360 x 10 x 3

rear lat raises
50 x 10
60 x 5
40 x 8

Gatorade with my custom blend powder. and I sweated all over the place this time. Saw someone from the last gym I was in.
 
alright.. I thought of doing somethign a little different.. kinda.. then my normal

superpump250 with my multi and joint pills

alright here goes... chest/tri/bi

ok.. done rest pause style

flat BB bench
135 x 7
135 x 20 + 10 + 8 Rest/pause style

incline BB bench
135 x 7
135 x 10 + 8 + 6 rest/pause style

incline skull crushers
80 x 10 + 5 + 4 rest/pause style

Underhand pulldowns
130 x 10 + 7 + 6 rest pause style

DB pullover
70 x 10 + 8 + 5 rest/pause style

flat DB flyes while waiting for cable xover machine
35 x 10

cable xover
40 x 10 + 8 + 6 rest pause style

completed in 45 minutes
then

BB curls
95 x 4 + 5 + 6 rest pause style

behind the back wrist curls
95 x 40 + 20 rest/pause

rope curls
60 x 8 (wasn't feeling them)

high pulley curls
one set drop set
60 x 10, 50 x 8, 40 x 8, 30 x 10 (biceps felt fried)

bike for 2.5 minutees
tread for 2.5 minutes

took my custom blend

came home, took my cla with my blood pressure medicine and ate 2 tunafish sandwiches because I was so hungry it hurt...
 
here we go.. back day and a PR!

superpump250 with my multi and my joint pills...

deadlift
295 x 6
345 x 4
405 x 2 (PR! and a video!)

The rest of the workout was rest pause style
Bent over Rows BB and overhand
135 x 12 + 10 + 8

Behind the neck wide grip pull downs
120 x 15 + 8 + 8

Underhand pull downs
120 x 15 + 11 + 8

Iso High row machine
65 x 16 + 11 + 8

21's
30 one set
40 one set Reverse

treadmill for 10 minutes 3 minutes 3.5, 45 seconds 6.5, 6 minutes 3.2

My custom blend drink and home I am....
 
Alright here goes.. I took a week off because of my sinuses.. The change of the weather attacks them something fierce...

superpump 250 with multi and joint

got to the gym

squats (took the advice of everyone after my video)
225 x 5 x 2 (I would say my butt was about 10" off the ground)
245 x 5 x 1 Same as above

Romanian Deadlifts
225 x 5 x 2
245 x 5 x 1

Bentover BB rows. Overhand grip, but no thumb wrapped around
135 x 5
185 x 5
235 x 5

Spotted someone doing behind the neck presses for 155 x 3 (his PR)

Standing MP (Started the first rep from the floor Clean and press idea)
135 x 8
155 x 6
135 x 6

Flat Bench BB, Done slowly and with control Wide grip
135 x 6
155 x 6
175 x 6

Reverse curl 21's
40 x 1
50 x 1
60 x 1

behind the back wrist curls
115 x 25 x 3

incline skull crushers
60 x 10 x 3

custom blend true protein drink Home I go!
 
Alright here goes. Trying to cut soda out of my diet completely.. so I have a caffenine deprived headache.. but had to lift....

Superpump250 for me with multi and joint

Thrasterpiece joined me in his first workout.....

Weight started out... 210 lbs Thrash, 267 UD

Upright row medium grip
65 x 10, 75 x 10, 85 x 10 (thrash)
135 x 8, 145 x 6, 155 x 5 (UD)

Shrugs
65 x 20, 75 x 20, 85 x 20 (thrash)
225 x 25, 245 x 25, 245 x 20 (UD)

Close grip pulldowns
75 x 10, 90 x 10, 105 x 10 (thrash)
135 x 8 x 8 (behind the neck/infront) 150 x 8 (close grip), 165 x 6 (close Grip)

Incline BB press
95 x 10, 105 x 10, 115 x 6 (thrash)
145 x 10, 155 x 10, 185 x 8 + 4 + 4 (RP Style) (UD)

BB Curls
65 x 6, 55 x 6, 55 x 5(thrash)
95 x 8, 105 x 7, 75 x 10 (UD)

Wrist Curls
45 x 20, 55 x 14, 45 x 20 (thrash) front
95 x 40, 105 x 40, 95 x 35 (UD) Behind the back

tricep pushdowns
40 x 10, 50 x 10, 60 x 10 (thrash)
90 x 10, 80 x 10, 70 x 10 (UD)

I took my custom blend afterwards and got home and ate 2 hotdogs and a burger I am so starving with my BP med and anti biotics...

Thrash drove to get a salad and then home to walk around the block a few times....

In the midst of lifting, I spotted a young man do his RP in squats. The only thing is he kept calling me sir, which is great to see a person his age respectful like that. Oh well. He is trying to get 500 lb squat before his summer camp for college football....

Peace
 
multi vitamin, joint pill, and venom 3.0
with my oatmeal

then super pump 250 2 tsp

Incline BB bench supersetted with incline db flys
140 x 7, 35 x 7
160 x 7, 35 x 7
180 x 7, 35 x 7

DB flat bench
50 x 7 x 3

decline DB bench
40 x 7 x 3

standing BB curls
done as a drop set
95 x 7
75 x 7
65 x 7
55 x 7
45 x 7

incline skull crushers
60 x 7
70 x 7
90 x 7

underhand pulldowns
70 x 7
80 x 7
90 x 7

high pulley curls
only rest was to move pins
50 x 7
60 x 7
80 x 4 failure (RP) x 3

1 minute rest
High pulley hold
170 x 1minute

BB as if to squat
225 x 8 paces x 4

Custom mix drink

mowed the yard.....

opinions wanted...
 
well here we go.

Can't believe I was up at 5:30 am to head out to the gym

6:00 am Oatmeal with my multivitamin, venom 3.0, and joint pill
6:28 am take superpump250 2tsp with a drink called water fruits, hides the taster really well.

Conventional Dead Lift
225 x 7
295 x 7
315 x 7

Bent Over over hand BB rows
160 x 7
180 x 7
200 x 5 rest pause x 2

close grip pulldowns (used hooks)
180 x 7
195 x 7
210 x 7

Wide grip seated rows
135 x 7
150 x 7
165 x 7

wide grip behind the neck pull downs
105 x 7
135 x 7
165 x 7

Close grip upright rows using easy bar
70 x 7
80 x 7
90 x 7

Arnold Press
35 x 7
40 x 7
45 x 7

1 db front raise supersetted with lateral raise thumbs down
35 x 7 x 3/ 10 x 7 x 3

BB shrug
205 x 7 x 3 TuT so much that it hardly looked like I was moving. Looked like I was trying to just hold the weight and do nothing with it.

Rear lat raises
50 x 7
40 x 7
30 x 7

Work out took about 1 hour 10 minutes cause I had to head out to work which was about 1/2 hour away from the gym. Had my custom mix drink with only 1tsp of mix again with water fruit. headed to the bagel shop to get plain buttered and toasted with sausage and egg.

now at work til 3 pm.
 
goes4ever said:
where the heck ya been brutha?
Click to expand...


well.. Hurt my back at work, been trying to get mom's house fixed up to sell, trying to fix up my house. working ridiculous amounts of overtime. Haven't been to the gym til just last week.. since about May...

Just lots of shit that has been going on. Now I am back wwith more determination.
 
ok tonight's session..

My superpump250

here we go. Ankle was kinda sore from work. Fell down a ladder because some doofus put the wiring to the boat across the second to last rung..

BB hack squats (held the BB behind my back at arms' length)
115 x 7
135 x 7
175 x 7

SLDL
165 x 7
185 x 7
205 x 7

Calf raises very slow and TUT, (sore ankle)
360 x 7
450 x 7
540 x 7

Leg press (feet mid plate toes out)
540 x 7 x 3

DB pullovers
55 x 7
60 x 7
70 x 7

Clean and press
95 x 7 x 3

whole workout took about 55 minutes.

Custom blend and on my way home.
 
You must log in or register to reply here.

New Posts

Trending

Back
Top