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Gym Day
Shoulders Smith Press 140 x15 160 x14 180 x10 200 x9,7 Cable upright rows 140 x15 160 x16 180 x15,12 Rear Delt machine 130 x17 140 x17 150 x13,11 Traps Barbell Shrugs 315 x15 365 x12,14 D.b. Shrugs 115 x10,11,13 Ab Stuff Cardio 40 min Treadmill |
Gym Day (light)
Back T-Bar Rows 165 x9,9,9,7 Low Pully Rows 225 x12,12,12,12 Close Grip PullDowns 150 x13 165 x12 180 x11 Wide Grip Pulldowns 180 x11,12,12,11 Bi's Machine Curls 125 x10 130 x9 135 x9 D.b. Preacher Curls 32.5 x10,11,10 Seated D.b. Curls 45's x10,9,9 Ab Stuff Cardio Treadmill 40 min Had to make it a light day. By the time I got to the gym I had aready been up for about 26hrs. Got up the day before at 3am to train, got home took kid to school, watched t.v., did some errends, Got a call from work to come in at 7pm. Worked till 3:45am then hit the gym....so, I;m out....good nite. |
Gym Day
Chest Bench Press 225 x12,11 245 x8,6 225 x8 Smith Super Wide Grip Incline 180 x12,11 200 x7 190 x7,8 Hammer Decline 275 x15,14,14,12 Tri's C.G.B.P. 155 x13,10,10 175 x7,6 |
Gym Day
Chest Bench Press 225 x12,11 245 x8,6 225 x8 Smith Super Wide Grip Incline 180 x12,11 200 x7 190 x7,8 Hammer Decline 275 x15,14,14,12 Tri's C.G.B.P. 155 x13,10,10 175 x7,6 Rope Pulldowns 150 x18 160 x16 170 x15 Cardio 25min treadmil ab stuff put up some real shitty numbers today |
Home/off day
Cardio 33 min recumbant bike. New diet is going good. Head is a little fuzzy, but I do like it so far. Also have had NO cravings for carbs, even though it is a no carb cut. weighed in yesterday at 270lbs. I am learning the meaning of "feeling/being flat". Although I had a good pump going, and accually looked good in the mirror, I swear by the time I got to my car it was gone. |
Gym Day
Quads Hack Squat 180 x14,14 230 x12,10 270x 12,10 Leg Press 500 x20,20,20 Leg Extensions 145 x15 160 x17 175 x13 180 x16,14 Hams Seated Leg Curls 145 x16 160 x12.11 165 x12,11,9 Calfs Plate loaded calf extensions 205 x15,14,11,12 machine extensions 300 x14,13,14 Ab Stuff Cardio treadmill 23min |
Gym Day
Shoulders Hammer shoulder Press 250 x11,10,9,7 Barbell Upright rows 95 x12,13 105 x14,12,13 Rear Delt Machine 120 x16 140 x14 150 x14,11 Traps D.b. Shrugs 110 x12,12 115 x11,11 120 x10,8 Ab stuff Cardio 37 min treadmill more ab stuff New Diet going great. They say the hardest part is not eating any carbs and all the suger craving you get. I have had none of that. Maybe cause I already was on a med to low carb diet anyway. Wieght came in today just under 268lbs |
Gym Day
Back T-Bar Rows 135 x12,13 160 x10,10 Rack Pulls (pins set just below knee) 315 x12 365x 10 395 x12 445 x8 495 x8 545x 3 Wide Grip Pulldowns 180 x13 195 x11,10,10 Bi's Machine Curls 125 x11 130 x12 135 x8 140 x7 Seated D.B. Curls 50 x10 55 x9 60 x8,6 D.B. Preacher Curls 32.5's x13,10 Ab Stuff will do cardio later, 2 seasions of 20min |
You're going to be F*ing ripped after this. Keep it up.
IW |
Quote:
Gym Day Chest Bench Press 225 x13 245 x10 165 x8 275 x6 245 x8 225 x8 Incline Bench Press 205 x8,7,7 185 x8,9,9 Decline Hammer Press 275x 13,11,10,10 Tri's C.G.B.P. 155 x11,10 165 x8,8 One are reverse grip cable 70 x12,11,11 Ab Stuff Cardio Treadmill 20min |
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