Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

Starting a log, training like a madman to work out my anger!

Talked things out with the girl tonight. We haven't broken up yet. She was dead set on it tonight but then changed her mind after I destroyed her logic. Now Idk if I wanna be with her because she's just crazy.

But guys I got a huge new PR of 245 x 5 back squats....

Then 250 x 5!!! That's a huge PR. The leg workout was just brutal. I've gotta log it when I can it was onslaught

Sent from my SPH-L710 using EliteFitness
 
NoFatChicks91 said:
Talked things out with the girl tonight. We haven't broken up yet. She was dead set on it tonight but then changed her mind after I destroyed her logic. Now Idk if I wanna be with her because she's just crazy.

But guys I got a huge new PR of 245 x 5 back squats....

Then 250 x 5!!! That's a huge PR. The leg workout was just brutal. I've gotta log it when I can it was onslaught

Sent from my SPH-L710 using EliteFitness
Click to expand...

Chicks are crazy man. Nough said . Good work on the PR! I see the 3 plate squat coming your way soon :)!!!
 
Damn I've been missing out on some drama, seems like it's going in a better direction now though, at least training is going well, nice PR.
 
Yeah, drama drama drama. Outside of the girl of is looking pretty good man thanks for asking. The severe depression is subsiding. It was obviously low T levels and hormone fluctuations you get in PCT but I think the clomid made it worse. Stay away from that stuff lol

Sent from my SPH-L710 using EliteFitness
 
Thanks man!! I think I could have done more but it still felt quite heavy so I opted out of going for more lol.

Sent from my SPH-L710 using EliteFitness
 
I was out drinkin the other night and had a nasty wipe out lol. I'm all scratched and banged up. Nasty ass bruise and lump in the palm of my hand too, and I think it's gonna harm my grip.

In other news I'm gonna have to break up with my girl. She's treating me like shit. All she does is hurt me. I can't live with the depression she's bringing into my life.. It's gonna be really hard to cut it off. Wish me luck bros :/ fml

Sent from my SPH-L710 using EliteFitness
 
Do what you have to do Mike, don't let someone put you down and bring you into a bad place. If it can't be worked out then it isn't worth it.
 
Thanks guys. She ignored me all day yesterday. Wouldn't answer her phone. So I broke up with her through a text this morning... She never responded.

Class is going to be so awkward with her.
Idk I feel pretty hurt. I hope I get over it soon.

On the plus side I'm gonna start cutting soon hopefully.

Got 17 bodyweight dips today too. That's a PR

Sent from my SPH-L710 using EliteFitness
 
Don't let it get to you bro. I know it sucks, but you're young and fit, which means there are a TON of hot ass girls out there who want you.

You should be getting some mail in the next couple days to make you feel better too!
 
Leg day today yall

New PR back squat 255 x 5

*Weight x Reps

*All Back squats, front squats, and stiff leg deadlifts were 5 reps each set

Squats 10 sets : 225 / 245 / 255 / 245 / 235 / 235 / 235 / 230 / 225 / 225
Front Squats 6 Sets: 160 / 155 / 150 / 150 / 145 / 145
Stiff Leg Deadlift 6 sets : 225 / 275 / 285 / 290 / 290 / 290
Leg Press 5 Sets: 460 x 8 / 460 x 8 / 460 x 8 / 460 x 8 / 440 x 10
Hack Squat 5 Sets: 200 x 8 / 200 x 8 / 200 x 8 / 180 x 12 / 180 x 10
Barbell Lunge 4 sets: 80 x 20 / 80 x 20 / 80 x 20 / 80 x 20
Seated Leg Curl 4 sets: 110 x 20 / 110 x 20 / 110 x 20 / 110 x 20
Leg Curls 4 sets: 70 x 15 / 65 x 20 /65 x 20 /65 x 20
Leg Extentions 4 sets, 2 with toes forward, 2 with toes out: 85 x 20/ 90 x 15 / 80 x 20 / 80 x 15

Calves
45 Degree calf raise: 270 x 20 / 270 x 15 / 250 x 15
Seated calf raise : 140 x 15 / 140 x 12 / 140 x 12
 
Your leg days inspire me. I'm taking this girl to do a leg session with me soon cuz she wants to get into lifiting n not be a typical chick. I plan on using your workout as my fuel haha. Keep it up man, keep your head up
 
Wow bro thanks a lot that really means a lot my friend. I hope all that goes very well for you dude!!

Sent from my SPH-L710 using EliteFitness
 
For sure man please do!

Imma log everything here soon but today I got a PR of 115 x 5. I'm pushing myself to my mental limits at the gym like never before

Sent from my SPH-L710 using EliteFitness
 
NoFatChicks91 said:
For sure man please do!

Imma log everything here soon but today I got a PR of 115 x 5. I'm pushing myself to my mental limits at the gym like never before

Sent from my SPH-L710 using EliteFitness
Click to expand...

Hey 1 thing, don't get caught up in the whole lifting all day long like before. Channel the anger into motivation towards other things besides just your training buddy.
 
Agreed man. You are right. I'm actually going to give church a try as well. I think it will help me.

Good lookin out man. I'm just going harder, trying not to exceed 3 hours though which is what I usually do.

Yeah last time I did that I mean it didn't address the issue. Just masked it. It's gonna be tough but support from friends like you are helping so much.

Class last night was terrible with her. Really took a toll on me

Sent from my SPH-L710 using EliteFitness
 
Just keep pushing bro, keep your head high and focus on making yourself and your life better. Before you know it, it will all be a distant memory
 
NoFatChicks91 said:
Agreed man. You are right. I'm actually going to give church a try as well. I think it will help me.

Good lookin out man. I'm just going harder, trying not to exceed 3 hours though which is what I usually do.

Yeah last time I did that I mean it didn't address the issue. Just masked it. It's gonna be tough but support from friends like you are helping so much.

Class last night was terrible with her. Really took a toll on me

Sent from my SPH-L710 using EliteFitness
Click to expand...

Right that's what I mean. Keep your head up. Good things come to good people, even in a world of ppl thinking that nice guys don't win.
 
Good
Things eventually will happen to good people indeed. Keep your head up mike and use the gym as fuel. Feel free to shoot me a text anytime ill beside to answer you .!
 
Thanks dude!

Arms

Dumbell Curl: 40 x 8 / 40 x 8 / 35 x 8 / 30 x 8 / 25 x 8 dropsets
Tricep Dips 17 / 10 / 9 / 8 / 8
EZ Bar Curl: 75 x 8 / 75 x 8 / 70 x 8 / 65 x 8 / 65 x 8
Close Grip Bench: 100 x 12 / 100 x 10 / 100 x 8 / 100 x 8

Superset
Kettlebell Curl: 25 x 10 / 25 x 10 / 20 x 10 / 20 x 10
Cable Curl: 40 x 10 / 43 x 10 / 40 x 10 / 37 x 10

Superset
Standing Dumbell Overhead Extention 55 x 12 / 55 x 12 / 55 x 10 / 55 x 10
Skull Crusher 45 x 10 / 45 x 10 / 40 x 10 / 40 x 10

Incline Dumbell Curl: 22.5 x 10 / 22.5 x 10 / 20 x 10 / 17.5 x 10
Hammer curl: 25 x 8 / 20 x 10 / 20 x 10 / 20 x 10 / 17.5 x 12

Cable Tricep Ext with Rope: 27.5 x 12 / 27.5 10 / 25 x 12 /25 x 12 /22.5 x 10
Reverse grip Tricep Extention: 47.5 x 10 / 45 x 10 / 45 x 10 / 42.5 x 10

Forearms
Reverse grip barbell Curl: 40 x 8 x 8 x 8
Reverse grip barbell curl with wrists down : 40 x 8 x 8 x 8
 
Sick chest day

Incline bench PR 135 x 8 no spotter

Incline Bench: 95 x 12 / 115 x 12 / 135 x 8 / 135 x 6 / 125 x 10 / 125 x 10 / 125 x 10
Icline DB Press: 60 x 6 / 60 x 5 / 55 x 6 / 55 x 6 / 55 x 6 /55 x 6 / 50 x 8 / 50 x 8
Dumbell Press: 55 x 6 / 55 x 6 / 55 x 6 / 55 x 6 / 50 x 8 / 50 x 6 / 50 x 6 / 50 x 6
Decline DB Press: 50 x 6 / 50 x 6 / 50 x 6 / 50 x 6/ 45 x 8 / 45 x 8
100 pushups
Hammer Strength Bench Press: 145 x 8 / 145 x 8 / 145 x 6 / 145 x 6 / 135 x 10 / 135 x 10
Incline Dumbell Flys: 20 x 12 / 20 x 12 / 20 x 10 / 17.5 10
Cable Flys 17 x 10 / 13 x 12 / 13 x 12 /13 x 12
Cable Inner 17 x 12 / 20 x 10 / 17 x 12 / 17 x 12

Abs
Log splitters with cables Low cables, medium cables, high cables. 1 set of each for each side, 20 reps
Ab roller 25 reps 2 sets
Decline Situps 25 reps 2 sets
Decline Bench Leg Raise 12 reps 3 sets

30 mins cardio
 
SICK day SICK SICK shoulders were fucked

Overhead Press: 95 x 5 / 115 x 5 / 110 x 5 / 105 x 5 / 105 x 5 / 100 x 5/ 100 x 5 / 100 x 5
Seated Dumbell Press: 45 x 6 / 50 x 5 / 50 x 5 / 45 x 6 / 45 x 6 / 45 x 5 / 45 x 5 / 45 x 5

Giant Set - NO REST BETWEEN EXERCISES
Seated DB Front Raise: 12.5 x 10 / 12.5 x 10 / 12.5 x 10 / 12.5 x 10
DB Lateral Raise: 17.5 x 10 / 17.5 x 10 / 15 x 10 / 15 x 10
Arnold Press: 25 x 10 / 25 x 10 / 22.5 x 10 / 22.5 x 10

Bent over Reverse Fly 1 set then a drop set on each set
25 x 12 / 25 x 12 / 25 x 10 / 25 x 10
Dropsets 17.5 x 12 / 17.5 x 12 / 17.5 x 10 / 17.5 x 10

Superset
Cable Upright row (Overhead) : 27.5 x 12 / 27.5 x 10 / 25 x 10 / 22.5 x 12
Face Pull: 37.5 x 12 / 37.5 x 10 / 35 x 12 / 35 x 12

Superset
Lat raise (Machine): 70 x 12 / 70 x 10 / 65 x 10 / 65 x 10
Machine Rear flys: 115 x 10 / 110 x 10 / 110 x 10 / 105 x 10

Cable Crossover superset
Low Cable: 7 x 12 x 12 x 12
High Cable 7 x 12 x 12 x 12

Barbell Shrug: 175 x 12 / 175 x 12 / 170 x 12 / 170 x 10 / 165 x 12
Dumbell Shrug: 65 x 12 / 65 x 10 / 65 x 10 / 65 x 12 / 60 x 10

30 mins stairstepping
 
Back

Workout # 1

Barbell Row: 135 x 5 / 145 x 5 / 140 x 5 / 140 x 5 / 140 x 5 / 135 x 5
Pendlay Row: 115 x 5 / 120 x 5 / 125 x5 / 125 x 5 / 125 x 5
Deadlift: 370 x 5 / 375 x 3 / 360 x 5 / 350 x 5 / 340 x 5/ 330 x 5
Chin Up: 5 / 4/ 3 / 3 /3
Dumbell Lawnmowers: 55 x 12 / 55 x 10 / 50 x 12 / 50 x 10 / 50 x 10

10 sets lat pulldown ANNIHILATION
110 x 10 / 110 x 10 / 105 x 10 / 100 x 10 / 100 x 10 / 100 x 10 / 100 x 10 / 100 x 10 / 95 x 10 / 70 x 12 dropset

Reverse Grip Lat Pulldown: 100 x 12 / 100 x 10 / 90 x 12 / 90 x 12
Seated Cable Row: 75 x 10 / 70 x 10 / 60 x 12 / 60 x 10
Lat Pulldown: 40 x 12 /40 x 10 / 37.5 x 12 / 37.5 x 10 / 37.5 x 10

Sick ab session

Workout # 2
Barbell row ( Again ) : 135 x 5 / 135 x 6 / 135 x 5 / 135 x 5 / 135 x 5
Seated Row Machine: 180 x 12 / 180 x 10 / 180 x 10 / 180 x 10

5 sets of low rest preacher curls on machine
3 sets seated cable curl
4 sets dip machine
4 sets rope tricep extention

30 mins stairstepping
 
Good workout today, it's kinda hard to type after what I did to my arms. You use more muscles when you type than most people would realize, it appears.

Last 2 weeks I have been pushing myself harder than I've ever pushed in my life. I'm avoiding spending over 3 hours in a day at the gym. I know that's unhealthy. Still depressed as fuck but I'm excited to be running the SARMs triple stack soon! I'm going to start going to church too. It's the only thing I can think of because I'm very unhappy, this breakup is just making it worse, but still, something is missing.

Since it's arms I'm not too concerned about weight. Great form, tension, and contractions is what I'm after.

I think I used 45 lb EZ bar around there and 90 lbs for close grip bench. So light weight but I just tore my muscles apart

Giant set 4 SETS
EZ Bar Curl 20 reps
Cable Curl 20 reps
Kettlebell Curl 20 reps
Hammer Curl 20 reps

Seated cable Curl: 4 sets, 20 reps

Giant set 4 SETS
Close Grip Bench 15-20 reps
Skullcrushers 15 reps
Overhead Dumbell Extention 15 reps
Tricep dips 15-20 reps

Seated Barbell Curl 4 sets 20 reps

Superset 4 SETS
Cable tricep Extention 15 - 20 reps
Reverse grip Cable Tricep Ext 15-20 reps

Cable Rope Tricep Ext 10-12 reps 5 SETS

Forearms
Abs
45 mins cardio
 
10 Sets Squats: 185 x 12 / 225 x 8 / 225 x 8 / 225 x 8 / 225 x 8 / 215 x 8 / 210 x 8 / 210 x 8 / 205 x 8 / 205 x 8
6 Sets Front Squats: 135 x 8 x 8 x 8 x 8 x 8 x 8
6 Sets Stiff Leg Deadlift: 225 x 12 / 260 x 8 / 260 x 8 / 255 x 8 / 255 x 8 / 255 x 8
5 Sets Leg Press: 410 x 10 / 400 x 12 / 400 x 12 / 400 x 12 / 400 x 12
5 Sets Incline Hack Squat: 140 x 10 / 140 x 10 / 140 x 8 / 140 x 8 / 140 x 8
4 Sets Barbell Lunge: 80 x 20 x 20 x 20 x 20
4 Sets Seated Leg Curl: 130 x 12 / 145 x 10 / 145 x 10 / 140 x 10
4 Sets Leg Curl: 90 x 12 / 95 x 10 / 90 x 10 / 85 x 12
2 sets Leg Extention Toes Forward: 100 x 12 / 115 x 10
2 Sets Leg Extention Toes Out: 105 x 10 / 105 x 10
Seated Calf Raise: 160 x 20 / 160 x 15 / 140 x 15
45 Degree Calf Raise: 260 x 12 / 240 x 12 / 220 x 12

5 min stairstepper cooldown then stretching and foam rolling

The foam rolling was the most painful part of the entire exercise.
 
Ate a big ass pork chop with almonds sprinkled on top fried in oil lol, Avacado, shit loads of peanut butter, half lb of chicken, 50 grams oats blended with a huge banana and protein, and an hour later 2 big packages of tuna lol.

Sent from my SPH-L710 using EliteFitness
 
NoFatChicks91 said:
Ate a big ass pork chop with almonds sprinkled on top fried in oil lol, Avacado, shit loads of peanut butter, half lb of chicken, 50 grams oats blended with a huge banana and protein, and an hour later 2 big packages of tuna lol.

Sent from my SPH-L710 using EliteFitness
Click to expand...

There we go that's alot of food
 
Class with the ex tonight.... Coincidentally new PR just now incline bench 135 x 10 no spotter

Sent from my SPH-L710 using EliteFitness
 
Hey man wanted to give u a little update since mike and you both donated to my trip. We held a fundraiser day ago n we raised $550 at a bar for a "college night" type. The money is going to buying supplies (gloves, alcohol swabs, certain drugs, etc)
 
Hey thanks alot man!!!

This is what I did today

I might go back for more cardio.

Wide Grip Pullup: 6 / 5 / 4 / 4 / 4 / 3
Deadlift: 315 x 5 / 365 x 1 / 415 x 1 / 370 x 5 / 360 x 5 / 355 x 5 / 345 x 5 / 335 x 5
Barbell Row: 135 x 5 / 145 x 5 / 140 x 5 / 135 x 5 / 135 x 5 / 135 x 5 / 135 x 5 / 135 x 5
Pendlay Row: 115 x 5 / 125 x 5 / 125 x 5 / 120 x 5 / 120 x 5 / 120 x 5
Dumbell Lawnmowers: 55 x 10 / 55 x 10 / 55 x 8 / 50 x 10 / 50 x 10
Reverse Grip Lat Pulldown: 130 x 10 / 130 x 8 / 120 x 10 / 120 x 10 / 120 x 8
Incline Row: 50 x 10 / 50 x 10 / 50 x 8 / 45 x 8 / 45 x 8
Lat Pulldown: 120 x 8 / 110 x 8 / 110 x 8 / 110 x 8 / 100 x 8 / 100 x 8
Seated Cable Row: 100 x 8 / 85 x 10 / 85 x 8 / 75 x 10 / 75 x 8

Abs
45 mins stair stepping.


Currently dosing Sarms triple stack at
25 mg osta
50 mg S4 am dose and PM dose
10 mg GW

I want to either go higher on the S4 or higher on the GW.. I'm thinking I'll go higher on the S4.
 
Buildingup24 said:
Hey man wanted to give u a little update since mike and you both donated to my trip. We held a fundraiser day ago n we raised $550 at a bar for a "college night" type. The money is going to buying supplies (gloves, alcohol swabs, certain drugs, etc)
Click to expand...

Hey thanks for lettin me know brother. Thats great!!! I have so much respect for what you're doing and how passionate you are about it. Hell of a guy!
 
Normally don't do that much cardio lol... I threw it away though I had tonhave drank way over 10 beers last night. Hadn't drank in a long time.

And I had Taco Bell. Back on track today though. I needed some fun

I'm SO pissed I ran into this Hispanic girl I went to high school with guys she's like a 10 and she was like oh "hey, baby" hugging me and all this stuff, then she said to add her on Facebook and I realized later I have no fucking idea what her last name is or how to spell her first name lmao. Fuck!! She's so sexy!

Sent from my SPH-L710 using EliteFitness
 
That's a shitload of cardio man!

And I TOLD you there'd be some fine chicks on the prowl if you looked around lol

But remember....no fat chicks!
 
I had that problem once. This is what I did. Hang around her- glance at her school ID, drivers license anything that gives her name. Learn it soon.
 
I know her name haha I knew her for like a year man! I have no way of contacting her now though haha crap. I just don't know how to spell her name, she's Hispanic

Sent from my SPH-L710 using EliteFitness
 
Oh now I look like the asshole haha. Who knows, if she's interested, she'll contact you. Trust me, it's how it worked for me recently.
 
NoFatChicks91 said:
Hahaha not at all dude. Yeah who knows! How's things going with your female friend?

Sent from my SPH-L710 using EliteFitness
Click to expand...

She's super nerdy like me which is hard to find in attractive women. So it's nice to be around a intelligent n attractive woman, not just attractive u know?
 
I know exactly what you're talking about. Intelligence in itself is highly attractive. Sounds like you've found yourself a highly worthy candidate my friend

Sent from my SPH-L710 using EliteFitness
 
NoFatChicks91 said:
I know exactly what you're talking about. Intelligence in itself is highly attractive. Sounds like you've found yourself a highly worthy candidate my friend

Sent from my SPH-L710 using EliteFitness
Click to expand...

She models so I sorta have this metal block at the moment. Like legit performance anxiety. :/
 
Just take things slow man once you're comfortable with her it will flow so smoothly I promise!

Sent from my SPH-L710 using EliteFitness
 
amounirl said:
Good shit on the cardio man. How often do you drink?
Click to expand...

Hey thanks brother. Man I hadn't drank for months until a few weeks ago. So very rarely. I started partying more lately since I'm single again but I've been avoiding the booze overall... It's counterproductive to what we wish to achieve

Sent from my SPH-L710 using EliteFitness
 
Lmao.. You got this bro don't stress over it. It's happened to me!

Progress pics. Idk if you can see it but I want that fat on my lower back GONE

Sent from my SPH-L710 using EliteFitness
 
So after reading BigBassturd's log I realized it's been a long time since I brought out the 20 rep squats....

Today may have been THE MOST epic workout I've ever had, as far as how hard I pushed myself!

New PR of 185 x 20 squats ... Which feels measly compared to BB squatting over 100 lbs that for his 20 lol

In other news I'm getting tighter but my muscles are feeling fuller every day. I'm out for blood, but this time I'm not depressed anymore. I'm doing this for me ultimately, but I want to look sexy as fuck come the last day of class... then I'll find a sweet girl hopefully. haha

It was funny when I got to front squats I had 135 on the bar and almost couldnt get back up when I squatted down lol

This was all mental

Squats - 10 Sets: 155 x 20 / 185 x 20 / 175 x 20 / 170 x 20 / 170 x 20 / 165 x 20 / 160 x 20 / 160 x 20 / 155 x 20 / 150 x 20
Front Squat - 5 sets: 115 x 10 / 115 x 10 / 110 x 12 / 110 x 12 / 110 x 10
Stiff Leg deadlift - 5 sets: 225 x 12 / 235 x 10 / 235 x 10 / 225 x 10 / 225 x 10
Leg Press - 5 sets: 300 x 20 / 300 x 20 / 290 x 20 / 290 x 20 / 290 x 20
Incline Hack Squat 4 sets: 90 x 12 / 90 x 12 / 110 x 10 / 110 x 10
Barbell Lunge - 4 sets : 70 x 20 / 70 x 20 / 70 x 20
Seated Leg Curl - 4 sets: 120 x 20 / 120 x 20 / 110 x 20 / 110 x 20
Leg Extention (Toes forward) 2 sets: 80 x 20 / 75 x 20
Leg Extention (Toes Out) 2 sets: 70 x 20 / 70 x 20
Leg Curl - 4 Sets: 70 x 20 / 75 x 20 / 75 x 15 / 70 x 15
45 Degree Calf Raise - 4 sets : 290 x 12 / 270 x 20 / 250 x 12 / 230 x 12
 
Holy shit bro that's what I'm talkin about!!!! Hell yes!

That's WAY more volume than I hit and I couldn't finish front squats.

that's some motivating shit man
 
Arms from monday

Wide grip Pullups: 7/ 4/ 4 / 4

Superset
Barbell Curl: 70 x 12 / 70 x 10 / 60 x `12/ 60 x 12
Tricep Extention w/ Rope: 30 x 12 / 30 x 12 / 25 x 10 / 20 x 10

Superset
Dumbell Preacher Curl: 20 x 12 / 20 x 10 / 15 x 12 / 17.5 x 10
Close Grip Bench Press: 100 x 12 / 100 x 12 / 100 x 10 / 100 x 10

Superset
Hammer Curl: 25 x 10 / 22.5 x 10 / 20 x 12 / 20 x 10
Skull Crusher: 50 x 10 / 45 x 10 / 45 x 10 / 45 x 10

Superset
Cable Curl: 37.5 x 12 / 37.5 x 10 / 37.5 x 10 / 37.5 x 10
Rope Overhead Extention: 37.5 x 10 / 32.5 x 12 / 32.5 x 9 / 32.5 x 10

Seated Cable Curl: 77 x 10 / 70 x 10 / 62 x 12 / 62 x 10
Assisted Tricep Dips: 12/ 10 / 12 / 10
Reverse Grip Barbell Curl: 30 x 20 x 20 x 20
Cable Tricep Extention: 47.5 x 10 / 42.5 x 12 / 42.5 x 10 / 42.5 x 10

Abs
45 mins cardio 900 calories burnt or so
 
I either have a cold or I'm getting slammed by allergies... either way energy level was like 50% today... dragging ass...Throat's a little sore and I'm kinda stuffed up.

Today was rough and I wanted to cut it short, but when I feel like quitting I just have to finish... Nothing is more shameful to me than quitting. So I just kept my mind on the goal : getting shredded

Those 50 decline pushups were absolutely BRUTALLLL my chest feels so fucking torn up

Strength and weight are up. I'm up approximately 3 lbs and muscles look much fuller. Hopefully I feel better tomorrow because this was a mental grind. I always work out when I'm sick though... I don't believe a cold or allergies is an excuse to slack. I'll still get better.

Incline Bench Press - 10 sets: 135 x 10 / 135 x 10 / 135 x 8 / 135 x 8 / 130 x 8 / 130 x 8 / 125 x 8 / 120 x 10 / 120 x 8 / 115 x 8
Dumbell Bench Press - 10 sets: 60 x 5 / 60 x 5 / 60 x 5 / 55 x 6 / 55 x 6 / 55 x 6 / 50 x 7 / 50 x 7 / 40 x 12 / 40 x 10
100 Push ups
50 Decline pushups
Neutral Grip Incline Dumbell Press - 5 sets: 45 x 6 / 40 x 7 / 40 x 8 / 40 x 8 / 40 x 8
Hammer Strength Bench Press - 4 sets: 135 x 12 / 115 x 15 / 115 x 15 / 115 x 15
Cable Flys - 5 Sets: 17 x 12 / 13 x 15 / 13 x 15 / 13 x 15 / 13 x 15
Incline Dumbell Flys - 4 sets: 15 x 20 / 15 x 20 / 15 x 15 / 15 x 15

Abs
50 Mins cardio burnt over 1000 calories.
 
Sick ab workout I thought I'd share

Lying leg raise/ toe touch holding a weight. I used a 35 lb plate. Bring the plate up and your legs together and crunch your abs at the top, like a "V" up

For the twists I used an 18 lb medicine ball

So...

Weighted Leg Raise/ Toe touch - 3 Sets 12 - 15 reps
Ab Roller: 2 Sets 25 Reps
Decline Situps 2 Sets 25 Reps
Lying Bench Leg Raise 2 Sets 25 reps
Weighted Side twists 2 Sets 30 Reps each side. After you touch the weight to the right and left side, you've completed one rep.
 
Guys I'm at the gym and my ex before this last one is here lol the bitch that gave me strep. Interesting

Sent from my SPH-L710 using EliteFitness
 
You must log in or register to reply here.

Similar threads

D
best strength training to boost squats?
Replies
7
Views
448
ceo
ceo
Z
what to start with on leg day?
Replies
8
Views
430
Sergen
S
M
Monday training at a packed gym
Replies
7
Views
737
SteveMobsterG
SteveMobsterG
H
I want to get vascular arms.
Replies
11
Views
1K
Arabian
Arabian
Z
adjusting workouts for cutting down
Replies
7
Views
419
Arabian
Arabian
Top Bottom