Tag Archives: dumbbell

Strength Quest #48: 10 x 10 x Pain

  By Christopher Lopez | February 13, 2012 - 10:58 pm | , , , , ,
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Tonight was a 10×10 hypertrophy session for Chest, Bi’s and Abs.

Kept it short and sweet. 30 second rest periods, high intensity, and lots of lactic acid later, I was pumped up (and sore) beyond belief. It’s always good to mix up training types when you’re looking to gain results in all aspects.

Here was the session tonight:

Dumbbell Bench
10 x 10 @ 65 lbs.

Incline Dumbbell Fly
3 x 10-12 @ 50#/12, 55#/10, 60#/12

Dumbbell Preacher Curl
10 x 10 @ 25 lbs.

Dumbbell Hammer Curl
3 x 10-12 @ 30#/12, 35#/12, 40#/12

Hanging Leg Raise
10 x 10 @ Body-weight

NOTES: Definitely need to make sure I eat enough to recover from this one. Going to be be sore for a while!

Stay Strong!
CJL

Strength Quest #20: Legs and Shoulder Work (Super Sets, Running the Rack, and Static Holds)

  By Christopher Lopez | December 9, 2011 - 4:31 pm | , , , , ,
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Hey all, so today was the last session of the week before I get a couple days of R and R.

Didn’t have a lot of time today, so I decided to hit up some Super Sets and Rest Pause for Legs…and Running the Rack and a Static Hold for Shoulders with minimal breaks.

Here was the session:

Super Sets: 3x12R, 12 L
Side Lunges
(@32Kg Kettlebell)

Rear Lunges
(@45 dumbbells, 16kg kettlebell R/24kg kb L, 24kg kb L/16kg kb L)

Rest Pause Set: 1x12R, 12L…15 deep breaths…1x12R, 12L…15 deep breaths…1x12R, 12L
Bulgarian Split Squats
(Holding 1 x 24kg Kettlebell in the racked position)

Running the Rack:
Dumbbell Shoulder Press
(65×10, 55×10, 45×10, 35×12)

Static Hold:
10# plates, out at sides, parallel to the ground for 30 seconds.

Straight Sets:
Russian Twists
(@16kg Kettlebell, 3×35)

That’s it for today

Yours in Strength.
CJL