09 Oct Tucker: What are Sundays for?

Resting up! Yesterday was great, I slept in, grabbed some coffee with a friend I haven’t seen in a while, came home and got an arm workout in at my apartments fitness center, and then took a leisurely nap with my dog. Last week was a productive though so I earned it!

I started the week with a bunch of supersets and isolation work for my chest, and decided not to stop. I supersetted at least one to two pairs of exercises this week. As I was going through it, I realized I’d never started a workout on any bodypart with that much isolation exercise and that few multi jointed movements. Usually back would consist of a few vertical and horizontal pulldowns, and then shrugs, pullovers or reverse flies to finish it off. Chest would be some pressing work and then flies to finish it off, sometimes starting with pec flies to pre exhaust, but usually only one, maybe two fly movements. This isn’t the best way to build mass in the long term, but considering this is totally new for my body, I was very sore afterwards.

All the workouts started with Craig’s warmup he gave me – plan variations, T spine mobility, one leg hip thrusts on a ball, banded side walks and other core stability exercises

Everything was kept light and I just focused on squeeze, blood flow, and feeling the muscle from top to bottom in every rep. isolation exercises were 3-4 sets of 10-15 reps, multi jointed movements were 3-4 sets of 8-12 reps.

Legs –

Seated hamstring curls

Standing single leg curls SS w/ lying hamstring curls

Seated double leg extension SS w/ seated single leg extension (Golds has one of those fancy plate loaded leg extension machines that has an individual place for each leg)

Squats

GHR SS w/ glute kickbacks

Some super set action from last nights leg work. Standing single leg curls super setted with lying leg curls. I give myself some help on the single leg machine by using my hand to pull it up. Especially with the muscles that contract and bend the joint like biceps and hamstrings, it seems like you're not really hitting failure yet but the range of motion just stops. A little extra help getting past that so you can finish the rep will go a long way to fully working the muscle and really feeling the hamstring bunch up and contract, rather than just hitting it half way. Seated leg curls Standing single leg curls SS w/ lying leg curls Seated single leg extensions SS w/ seated leg extensions (wow, incredible pump) Squats Back extensions SS w/ glute kick backs ————- ????For online coaching email me at Tuckerloken@gmail.com ????Visit the Power Rack Strength Team at www.powerrackstrength.com and check out the new Q&A section! #bodybuilding #powerlifting #powerbuilding #1020powerbuilding #1020life #powerrackstrength #teamprs #teamtucker #cleaneating #diet #fitness #fitnessaddict #fitspo #fitfam #健美 #举重 #锻炼身体 #减肥 #肌肉

A post shared by Tucker Loken (@tuckerloken) on Oct 6, 2017 at 2:47pm PDT

Arms –

High elbow curls SS w/ High elbow triceps ext

Seated incline curls SS w/ DB skull crushers

BB curls SS w/ BB skull crushers

Cable hammer curls SS w/ cable triceps ext

Seated calf raises SS w/ donkey calf raises

Standing calf raises

 

Shoulders

Machine side raises SS w/ DB front raises SS w/ DB upright rows

Machine rear delt flies SS w/ machine high rows

Single arm cable side raises

Close grip machine shoulder press

DB shoulder press