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Gymjunkie09's EF 90 day contest log

gymjunkie09 said:
yesterdays workout

5min light jog on treadmill

Squat: 3 sets of 20 @135

Leg Press: 270x20, 290x20, 290x20

Machine Hacksquat:180x17, 160x20, 140x20

Outstanding leg workout bro. You got some balls bro!:evil:

Bicycle Crunches: 4counts 3 sets of 15

Decline Cunches: 10lbs plate behind head 3 sets of 12

Hanging Knee Raise: 3 sets of 10

Behind the Neck Military Press: 100x15, 100x14, 100x11, 95x11

Seated Lat Raise Superset: 3 sets of 15 @15lbs
Seated Front raise : 3 dropsets of 15 @15/12.5

Bent Over DB Reverse Fly superset:3 sets of 15 @25 lbs
Seated One Arm DB Press: 3 dropsets of 15 @25/20lbs

Standing BBL Calf Raise on smith: 275x8, 295x8, 315x7, 335x5, 335x5

20 Minute walk on treadmill @5.0 incline and 2.8-3.0 speed
Click to expand...

Nice nice workout bro. You reachin down deep and its showin bro. Keep killin that shit my man!:evil:
 
today's workout:

T-Bar Close Grip Rows: 45x15, 55x15, 30x14, 60x11/55x4 dropset

Pullups/Standing One arm cable rows (superset): 3 sets of 8/25x15, 30x15, 35x15

Behind The Neck Lat Pulldown: 100x15, 100x12, 90x15, 90x15

DB rows: 3 sets of 15 each arm @50lbs

Superset-Seated Incline Ez-bar French Press: 3 sets of 15 @60lbs
Skullcrushers-60x15, 40x15, 40x15

Superset-V-bar Cable Pushdowns:3 sets of 15 @42.5
Reverse Grip Cable Tricep Extension: 42.5x10/35x5, 42.5x5/35x10, 35x15

30 min walk on 5.0 incline at 3.0 heartreate 118-123
 
gymjunkie09 said:
today's workout:

T-Bar Close Grip Rows: 45x15, 55x15, 30x14, 60x11/55x4 dropset Sweet bro sweet!

Pullups/Standing One arm cable rows (superset): 3 sets of 8/25x15, 30x15, 35x15 Daym man!

Behind The Neck Lat Pulldown: 100x15, 100x12, 90x15, 90x15

DB rows: 3 sets of 15 each arm @50lbs Add here bro I know you can!:evil: Work at 12 reps and build it back up!

Superset-Seated Incline Ez-bar French Press: 3 sets of 15 @60lbs
Skullcrushers-60x15, 40x15, 40x15 Tri blasting here man...:evil:

Superset-V-bar Cable Pushdowns:3 sets of 15 @42.5
Reverse Grip Cable Tricep Extension: 42.5x10/35x5, 42.5x5/35x10, 35x15 Here too, I like it:)

30 min walk on 5.0 incline at 3.0 heartreate 118-123
Click to expand...
Push just a tad more here bro, get your HR up to 130.

Very very nice workout brother. You keep killin that shit.
Looking good bro looking very good!:evil:
 
yesterday's workout

Incline Bench Press
135x15
135x12
125x12
115x14
115x12

Decline Bench
135x15
135x13
135x9
115x14
115x12

Cable Crossover
50x15
50x11/40x4
50x9/40x6
50x7/40x8
40x15

Hammer Strength One Arm Chest Press
35x12
25x15
25x15

superset-Ez bar Curl:3 sets of 15 @60lbs
Pinwheel Curl:3 dropsets of 15 @25/22.5

superset-Widegrip Ez Bar Curls:3 sets of 15 @50lbs.
Inclinde Db: 20x8/17.5x7, 17.5x6/15x9, 15x15

20 minutes on eliptical heart-rate at 130-135
 
That right there bro is a real ball buster of a workout. LIke that 5 x 12!:p
 
todays workout:

5 min. light jog

SLDL: 3 sets of 20 @135lbs

Reverse BBL lunges knee to the ground
barx20
barx20
65x20

Machine Hack Squat:
160x15
140x15
120x15

Bicycle Crunches: 3 sets of 15 4 counts

Decline Crunches: 3 sets of 13 10lbs plate behing head

Hanging Knee Raise: 3 sets of 11

Brigdge: 3 sets @45sec

Behind the Neck Military Press Smith
105x15
105x15
105x12
105x9/95x6 dropset

Superset: seated lateral raise: 3 sets of 15 @15lbs
Seated fron raise: 3 dropsets of 15 @15/12.5lbs

Superset: Bent Over Reverse DB Row: 3 sets of 15 @25lbs
Seated One Arm Shoulder Press: 3 sets of 15 @25lbs

20min. on eliptical 130-135 heartrate

Weighed in @176lbs. 5 lbs down in the first week which is about what i expected. I always drop a bunch of water my first week into my cut. I weighed in at 175lbs yesterday so it looks like it gonna level out. If I can keep it at a steady 2lbs a week I should hit 7-8% no problem
 
today's workout:

5 min. light jog

T-bar Rows
60x15
60x15
60x15
60x12

superset: Pullups: 3 sets of 9
Standing One Arm Cable Rows:3 sets of 15 @35lbs

DB Rows: 3sets of 15 @55lbs

Lat Pulldown
100x15
100x15
100x13

Bent Over DB Shrugs

R-70x13
L-70x14
R-65x15
L-65x13
R-60x15
L-60x15

Superset:Seated Incline EZ bar French Press: 3 sets of 15 @60lbs
Skullcrusher:3 sets of 15 @50lbs

Superset:V-Bar Pushdowns: 3 sets of 15 @37lbs
Reverse Grip Cable Tricep Extension: 37x15, 37x10/32x5, 37x13/32x2

30 min. on eliptical heartrate 130-135
 
Nice increase on your lifts bro.
Looks like your setteling in on your new workout very nicely!
Good for you bro!
 
Looking good junkie. Stay healthy, get plenty of rest and Keep Hittin It bro!
Good luck my man!
 
gymjunkie09 said:
a.m. fasted cardio jog-sprint-walk and repeat 3.5 miles
Click to expand...

another good workout-try skipping rope ,you won't last 5 minutes!

Good job ,keep it up!


"HALF OF GETTING WHAT YOU WANT IS KNOWING WHAT YOU HAVE TO GIVE UP IN ORDER TO GET IT"
 
todays' workout

5 min ligh jog

Bench Press
135x15
135x15
135x13
135x12
135x10

Declin Bench Press
135x15
135x12
135x12
135x12
135x10

Stamding Cable Crossover
50x15
50x15
50x15
50x10/40x5
50x9/40x6

Hammer Strength one arm chest press: 3 sets 0f 15 @25lbs each arm (banged these out as fast as i could all three sets on each arm took about 2minutes

Standing alt Db Curl: 3 sets of 15 @25lbs

Hammer Curl: 3 sets of 15 @20lbs

superset: close-grip chinups: 3 sets of 10
One arm cable curls:3 dropsets of 20/15
 
That close up is showing some dam nice improvement junkie. Good for you brother.
Keep on keeping on bro!
Gooc luck man!
 
Workout 3/16

5 min light jog

Squat: 3 sets of 20@135lbs

Leg press: 3 sets of 20 @290lbs

Machine hack squat
140x20
140x15
140x15

Bike crunches 4counts: 3 sets of 15

Hanging knee raise: 3 sets of 12

Decline crunches 10lb. Plate behind head: 3 sets of 12

Behind the neck military press on smith
105x15
105x13
105x12
95x13

Superset: seated lat raise- 3 sets of 15 @15lbs
Seated db front raise- 3 sets of [email protected]

Superset: bent over reverse db row- 3 sets of 15@25lbs
Seated one arm db press- 3sets of 15@30lbs each arm

Missed my preworkout meal here.....made for flat workout
 
Workout 3/17

5 min. Light jog

Bbl row
95x15
95x15
95x13
95x12

Superset: pullups- 3 sets of 10
Standing one arm cable row- 3 sets of 15 @37.5 lbs each arm

Lat pulldown: 4 sets of 15 @100lbs

Bent over db rows: L-60x15, 60x15, 60x13
R-60x15, 60x13, 60x12

Bent over straight arm db shrugs: 3 sets of 15 @60lbs each arm

Superset: seated incline ez bar French press- 3sets of 15 @60lbs
Skullcrusher-50x15, 50x12, 50x12

Superset: v-var cable pushdown- 35x15, 42.5x15, 42.5x15
Reverse crib cable pushdown-3 sets if 15 @35lbs

Weighed in at 172lbs, 9lbs down in 12 days although I'm sure at least 5 was water weight so I'm right about were I wanna be in fat loss.7-8 more lbs should put me under 10%. clen seems to be working great with little to no sides and strength us still steadily increasing. Definitely noticing a huge increase in the amount of sweat I'm working up during my workouts its ridiculous lol. Sun. Is my last day of clen then switchn to e/c/a stack for two weeks then back on clen for final two
 
gymjunkie09 said:
Workout 3/17

5 min. Light jog

Bbl row
95x15
95x15
95x13
95x12
Time to add weight here bro!:p

Superset: pullups- 3 sets of 10
Standing one arm cable row- 3 sets of 15 @37.5 lbs each arm

Lat pulldown: 4 sets of 15 @100lbs
Add here too!:p

Bent over db rows: L-60x15, 60x15, 60x13
R-60x15, 60x13, 60x12

Bent over straight arm db shrugs: 3 sets of 15 @60lbs each arm
Add here bro!:p

Superset: seated incline ez bar French press- 3sets of 15 @60lbs
Skullcrusher-50x15, 50x12, 50x12
Work it man, Work it!

Superset: v-var cable pushdown- 35x15, 42.5x15, 42.5x15
Reverse crib cable pushdown-3 sets if 15 @35lbs

Weighed in at 172lbs, 9lbs down in 12 days although I'm sure at least 5 was water weight so I'm right about were I wanna be in fat loss.7-8 more lbs should put me under 10%. clen seems to be working great with little to no sides and strength us still steadily increasing. Definitely noticing a huge increase in the amount of sweat I'm working up during my workouts its ridiculous lol. Sun. Is my last day of clen then switchn to e/c/a stack for two weeks then back on clen for final two
Click to expand...
Lookin good junkie.
Good luck brother:p.
 
Todays workout

5 min. Light jog

Incline bench
135x15
135x13
135x8/115x7
125x9/115x6
115x12

Decline bench smith
155x15
155x13
145x11
135x13
135x12

Cablecrossover
60x15
80x11/60x9
80x7/60x8
60x15

Superset: standing alt. 1-arm db curls- 3 sets of 15@20lbs each arm
Hammer curls: 25x10/20x15, 25x8/20x7, 25x6/20x9

Superset: ez-bar cable curls- 50x15, 60x15, 60x15
1-arm cable curls- 3 droplets of 30/20 each arm

Had to do some smith work on bench cause u wasn't at my regular gym. Workout was a little off because i strayed away from my diet this weekend because I was outta town, back on track as of today and didn't seem to gain any weight over the weekend
 
Looking very nice junkie and very nice workouts too.
Keep up the gr8 work man and good luck!
 
yesterday's workout

5min light jog

SLDL
135x25
135x25
135x20

Revers BBL Lunge (knee to ground)
85x15
75x20
75x20

Leg Press
300x25
300x20
300x20

Bicycle Crunches (4 counts): 3 sets of 15

Hanging Knee raise
13
12
12

Decline Sit-up 10lb weight behind head
12
8
9

Behind the Neck Shoulder Press (smith)
105x15
105x13
105x12
105x10/95x5

Superset: Seated db Lateral Raise 3 sets of of 15 with 15lb db
Seated db Front raise: 3 sets of 15 with 12.5lb db

Superset: Bent Over Reverse DB Row: 3 sets of 15 with 25lb db
Seated One-Arm Shoulder Press: 3 sets of 15 each arm with 30lb db

20 min. on eliptical heartrate 135-140

Started E/C/A stack today, love how it supresses my app and helps me power through workouts on low cal/low carb diet but dont love the side lol.........nausia, hearburn, cotton mouth, jitters, shit works tho
 
LOL yeah but I really kinda like those sides bro!
Good workouts bro KTS and keep it up!
Good luck brother.
 
zedhed said:
LOL yeah but I really kinda like those sides bro!
Good workouts bro KTS and keep it up!
Good luck brother.
Click to expand...
Lmao, I asked the girl why u have to show id to buy broncaid amd apparently its an ingredient used to make crystal meth. But does that stop me from taking it? Absolutely not :D
 
thursday's workout

5min light jog

Bent Over T-bar Close Grip Row
65x15
65x13
60x13
55x13

superset: Pullups-11, 9 1/2, 9
1-arm cable row-32.5x15, 35x15,35x15

Lat Pulldown
120x10/100x5
120x8/100x7
105x10/100x5
100x15

1-arrm DB row
l-60x15
r-60x15
l-60x15
r-60x13
l-60x15
r-60x13

Bent Over Straight Arm DB shrug
65x15
70x15
70x15 each arm

superset: Seated Incline French press- 3 sets of 15@60lbs
skullcrusher-60x8/50x7, 50x15, 50x15

superset: V-bar cabel pushdown- 3 sets of 15 @50lbs
Reverse Grip Straight Bar cable pushdown- 3 sets of 15@40lbs

15 min hit training 1min on 3 sec rest
 
fridays workout

5min light jog

Bench Press
135x15
135x15
135x10
135x10
135x10

Decline Bench Press
135x14
135x12
135x8/115x7
125x9/115x6
115x8/105x7

Cable Crossover
50x9/40x6
40x15
40x13
40x12
40x12

superset: 1-arm db curl- 3 sets of 15 @25lbs each arm
Hammer Curl-25x10/22.5x5, 25x12/22.5x3, 25x7/22.5x8

superset: Close Grip Chinups- 3 sets of 10
Double Cable Bicep Flex- 40x10, 40x8/30x7, 30x15

5 sets of hiit training 1 min on 30 sec rest

20min. on eliptical 135-140 heartrate

Felt really weak throughout the whole workout, need a carb up day and havnt got my full 8 hours the last 2 nights, also didn't help my last two workouts were only about 18 hours apart. Finished workout the best I could. Some carbs and a couple good nights sleep and i'm back in buisiness
 
today's workout

5min light jog

Incline Bench Press
135x15
135x12
135x9/115x6
135x9/115x6
135x7/115x8

Decline Bench Press
135x15
135x15
135x10/115x5
135x9/135x6
135x6/115x9

Cable Crossover
50x15
50x10/40x5
50x7/40x8
40x15
40x15

DB Flys: 3 sets of 15@25lbs

Superset: 1-arm supported curls (elbow inside thigh)- 3 sets of 15 each arm @25lbs
Hammer Curls-25x15, 25x10/22.5x5, 25x8, 22.5x7

Superset: Alternating DB Curls22.5x30, 22.5x20, 20x10, 20x30
Reverse BBL Curls-3 sets of 15 with bar

Incline wind sprints-worked my way up to 12.0 on treadmill on 8.0 incline 10 second sprints, through some pushups sets of 10 in there. Did this for 10 min

10min. om eliptical heartrate between 135-140
 
Hey looking good in here.
When are you gonna post your next pics?
A little bit concerned with that amount of cardio with you bro..........be careful with that!
Drink 2 liters of water before every workout!
Good luck bro!!
 
I'll be snapping my next set of pics on Fri.....I just started doing more cardio a few days ago because time us running out and I'm not were I wanna be bodyfatwise, i seem to be holding on to my gains tho
 
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todays' workout

5min light jog

Squat: 3 sets of 20 @135lbs

Leg Press: 3 sets of 25 @300lbs

Machine Hack Squat:
20x140
18x130
15x130

Superset: seated lat raise-3 sets of 15 @15lbs
Seated incline Front DB raise-15x15, 15x10/10x5, 15x10/10x5

Behind the Neck Miltary Press smith
105x13
100x11
95x13
95x12

Superset: Bent Over Reverse DB Raise- 3 sets of 15 @25lbs
Seated 1-Arm DB Press-3 sets of 15 @30lbs each arm
 
I weighed in today and had a bf test done......weighed 169.9 and bf is at 11%, the bf test was pretty legit....not sure what its called but they had this thing that looked like a suped up scale hooked up to a computer that measured everything including how much water I was holding, which he said he's never seen anyone holding so much water in his life....fuckn deca lol, he asked if I was takn creatine and I said no amd he just kinda looked at me funny lol so I said I drank a lot if water right before I came which is true......anyway its a stretch but I'm shootn to drop 5 more lbs in the next two weeks which would put me around 8%:D
 
LOL bro.....Yep that deca will do that to you, also makes loosing fat more difficult too bro.
Watch your salt intake and carbs. Drink tons of water too man.
Good luck bro!
 
i apologize for falling a little behind in my log....I started a new job this week and Iv'e been a little strapped for time. So i'll post up my workouts since wed now and get my pics up first thing in the morning
 
Wed. 3/30

Widegrip T-bar Row
65x15
65x13
65x13
65x12

Supereset:Pullups- 3 sets of 10
Standing 1-arm cable rows- 3 sets of 15 @37.5 each arm

Lat Pulldown
120x15
120x15
120x12/100x5
120x10/100x5

DB Rows
R-60x15
L-60x15
R-60x13
L-60x13
R-60x15
L-60x13

Bent Over Straight Arm DB shrugs
R-75x13
L-75x11
R-70x12
L-70x11
R-65x13
L-65x12

Superset: Seated Incline French Press- 3 sets of 15 @60lbs
Skullcrusher-60x15, 60x8/50x7, 50x15

Superset:Cable Rope Pressdown- 3 sets of 15 @ 35lbs
Reverse Grip Straight Bar Cable Pressdown- 3 sets of 15 @42.5lbs

Incline Windsprints

10 min eliptical heartrate 130-140
 
Thursday and Friday were rest day did a mini carb load about 2 hours before bed and through a little extra carbs in with breakfast on sat. was feeling pretty depleted
 
Saturdays workout

Bench Press
135x15
135x15
135x15
135x10/115x5
135x9/115x6

Decline Bench Press
135x15
135x15
135x15
135x9/115x6
135x6/115x9

Throgh some tris-set ab work in with decline bench Decline sit-up/Decline twisting sit-up/negetive crunches........10/10/10 after every set of decline bench

Cable Crossover
50x15
50x8/40x7
50x7/40x8
40x15
40x15

Superset: DB Preacher Curl- 3 sets of 15 @25lbs each arm
Hammer Curls-25x10/22.5x5, 25x8/22.5x7, 25x8/22.5x7

Superset: Close Grip Pullups- 3 sets of 12
Two-Handed Cable Curl- 3 sets of 15 @60lbs

did about 45 min cardio later on that night after my last meal
 
p.m. workout

SLDL (Supersetted some pullups here 10,5,5)
135x25
135x25
135x20

Reverse BBl Lunges
80x20
80x20
80x20

Leg Press
310x25
310x20
310x20

Behind the Neck Military Press on smith
105x15
105x14
105x13
105x12

Superset: Seated Lat Raise- 3 sets of 15 @15lbs
Seated Front Raise-15x15, 15x10/12.5x5, 15x7/12.5x8

Superset:Bent Over Reverse DB Fly- 3 sets of 15 @25lbs
Seated 1-arm DB Press- 3 sets of 15 @30lbs each arm

Bicycle Crunches- 3 sets of 15 4counts

Hanging Knee Raise- 3 sets of 13

Decline Sit-ups 10lb weight behing head- 3 sets of 10

Close-Grip Pullups-12,12,10

Incline wind sprints- worked up to 12.0 on 9.0 incline did this for ten minutes the treadmill maxes at 12 i probably could of made it up to 14.0 speed no problem

20 min. elliptical heartrate 135-140
 
today's workout

5min light jog

Close-Grip T-bar Row
65x15
65x15
65x14
65x12

Superset: Wide-Grip Pull-Ups- 8,8,,7
Standing 1-Arm Cable Row-3 sets of 15 @37.5 lbs each arm

Lat Pulldown
120x15
120x15
120x12/100x5
120x10/100x5

DB Row
R-65x15
L-65x15
R-65x13
L-65x12
R-65x13
L-65x12

Bent Over Straight Arm DB Shrugs
R-65x15
L-65x15
R-65x15
L-65x13
R65x15
L-65x13

Superset:Seated Incline EZ Bar French Press- 3 sets of 15 @70lbs
Skullcrusher- 3 sets of 15 @50 lbs

Superset:V-bar Pressdown- 3 sets of 15 @50lbs
Reverse Grip Straight Bar Cable Pressdown- 3 sets of 15 @40lbs

10 min incline wind sprints.....Struggled slightly in this workout, 50g carb days are a bitch. Got another one tomorrow but it's a must needed rest day
 
Huge improvements junkie. Like destroya said legs went awsome for you bro.
KTS and good luck my man!
 
yesterday's workout

5min. light jog

Incline Bench Press
135x15
135x12/115x7
135x8/115x7
135x7/115x8
135x7/115x8

Declin Bench
135x15
135x10/115x5
125x5/115x5 Lost all strength in my chest right here? My last shot of deca was over a week ago so that could be why, between that an the amount of carbs i'm taking in maybe....Bicep workout went great though,strenght increased there so not sure what happened here:confused:

Flys
30x15
35x7/30x8
35x6/30x9

Hammer Strenght Chest Press
90x12
90x12
90x12



Superset: 1-arm DB Preacher Curl-25x5, 27.5x15,27.5x15
Hammer Curl-25x15, 25x12/22.5x5,25x12/22.5x5

Superset: Glose Grip Pullups-15,12,12
Two Arm Cable Curl-60x15, 70x10/60x5, 70x10/60x5

Through a little circuit training in today

Clean and Press/Pullups/2 foot box jumps
95x4/4/20
95x4/4/20
95x4/4/20

Incline Wind Sprints maxed out the treadmill and worked up to 10.0 incline did this for 10min,

25 min on eliptical heartrate 135-140
 
today's workout

5min light jog

Squat (supersetted pullups here 10,8,10)
135x20
135x20
135x20

Leg Press (Supersetted bouncing zig zag pushups here 15,15,15
310x20
310x20
310x20

Machine Hack Squat (superesetted Hammer Curls here 3 sets of 15 @25lbs)
140x15
140x15
140x15

Behind the neck military Press (Supersetted Burpees here 10,10,10,10)
105x14
105x12
100x10
100x10

Superset: Seated Lat Raise- 3 sets of 15 @15lbs
Seated Front Raise-15x15, 15x8/10x7, 15x7/10x8

Superset:Bent Over Reverse DB Fly- 3 sets of 15 @25lbs
Seated 1-arm DB Press- 3 sets of 15 @30lbs each arm


Didnt have time to do cardio today so i tried to keep my heartrate up through the whole workout.....took me just about an hour here
 
Good workout junkie.
Good luck bro!
 
today's wokrout

5min light jog

Wide-Grip T-bar Row
65x15
65x13
65x12
55x12

Superset: Pullup-10,8,8
Standing 1-Arm Cable Rows- 3 sets of 15 @35lbs

Lat Pulldown
120x15
120x15
120x12/100x5
120x12/100x5

DB Row
L-65x15
R-65x15
L-65x15
R-65x14
L-65x14
R-65x15

Bent Over Straight Arm DB Shrugs
R-65x15
L-65x15
R-65x15
L-65x13
R-65x15
L-65x15

Superset: Seated Incline French Press- 70x15,70x13,70x13
Skullcrusher-3 sets of 15 @50lbs

Superset: V-bar Pressdown- 3 sets of 15 @15lbs
Reverse Grip Straight Bar Cable Pressdown- 3 sets of 15 @40lbs

Incline Wind Sprints 11mins 10 second sprints 20-30 second rests

Eliptical- 20 min. heartrate 135-145

Whole workout incuding cardio took about 1 1/2 hours
 
today's workout

5min light jog

Bench Press
135x15
135x15
135x15
135x10/115x5
135x9/115x6

DB Flys
35x20
35x15/30x5
35x10/30x5

Decline Bench
135x15
135x9/115x6
135x5/11x5
Did some ab work in between these sets

Cable Crossovers
50x15
50x8/40x7
50x7/40x8
40x15
40x15

Superset: DB Preacher Curl-27.5x15.25x15, 25x15 each arm
Hammer Curls- 3 sets of 15 @25lbs

Superset: Close-grip Pullups-12,10,10
Two Handed Cable Curls- 70x15, 70x11/60x4, 70x11/60x4

10 Min incline wind sprints (loving these they seem to work great for cutting)

20 min eliptical heartrate 130-140
 
Dam nice workouts junkie. Keeping it right to the very end bro good for you.
Tell us about your results from the bent over db shrugs plz.
Good luck junkie and KTS bro!
 
zedhed said:
Dam nice workouts junkie. Keeping it right to the very end bro good for you.
Tell us about your results from the bent over db shrugs plz.
Good luck junkie and KTS bro!
Click to expand...
lovn those bro....really hits those lats in in a way that most other back excersizes dont....think I saw the most improvement in back from this contest
 
tuesday 4/11 legs

5min light jog

SLDL (supersetted pullups with these 10,5,5)
135x20
135x20
135x20

Reverse BBL Lunge (supersetted pullups here 8,8,8)
80x20
80x20
80x20

Leg Press (supersetted bouncing zig-zags pushups here 15,15,15)
310x20
310x20
310x20

Behind the Neck Shoulder Press (Supersetted Burpees here 10,10,10,10)
105x8/95x4
95x10
95x12
95x10

Superset: Seated Lat Raise- 3 sets of 15 @15lbs
Seated lat Front Raise- 15x15, 15x8/10x7, 15x10/10x10

Superset:Bent Over Reverse DB Flys- 3 sets of 15 @25lbs
Seated 1-Arm DB Press- 3 sets of 15 @30lbs each arm

About an hour here on this workout
 
yesterday Back and Tris

5min light jog

Close Grip T-bar Row
65x15
65x15
65x15
65x12

Superset: pullups-10,10,9
Standing 1-arm Cable Row- 3 sets of 15 @35lbs each arm

Lat Pulldown
140x15
140x10/120x5
120x15
120x15

DB Row
R-65x15
L-65x15
R-65x15
L-65x13
R-65x13
L-65x11

Bent Over Straight Arm DB Shrugs
R-65x15
L-65x15
R-65x15
L-65x15
R-65x15
L-65x15

Superset: Seated Incline French Press- 70x15, 70x13, 70x13
Skullcrusher- 3 sets of 15 @50lbs

Superset: Cable V-Bar Pressdowns-3 sets of 15 @50lbs
Reverse Grip Straigt Bar Cable Pressdowns- 3 sets of 15 @40lbs

10min incline wind sprints maxed out treadmill on 10.0 incline

15min light jog

about 1 1/2 hours here
 
ok so iv'e got my final pics taken but my phone is being retarded and not sending them to my email :mad:......i will have them up soon
 
Just wanna give a big shoutout to needto, zed, radar and all of ef for making this happen it's been an experience of a lifetime:beer:
 
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