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My pleasure bro. Looking forward to seeing your back routine 
I like your shoulder workout btw...
I like your shoulder workout btw...
flabbyguy - 2012 Transformation Contest Log
- Thread starter flabbyguy
- Start date
johnnyrockit8665
New member
Hows it going bro? Looking good so far but you got to get some pics up by the end of today to be eligible for the prizes!
If you need help just post up what you need.
If you need help just post up what you need.
flabbyguy
New member
I will definitely have the pics up by the EOD.
Friday's back workout (2/3)
Rotator Cuff Warm Ups
Stiff Arm Pull Downs (Warm Up)
50 x 15 (2 sets)
Bent over rows w/ EZ curl bar:
115 x 12
175 x 8
195 x 8
195 x 8
195 x 8
SUPER SET
Long Pulls/Wide Grip Pull Downs
170 x 8 / 110 x 11 (3 sets)
Deadlifts
185 x 12
225 x 8
275 x 8
205 x 10
Friday's back workout (2/3)
Rotator Cuff Warm Ups
Stiff Arm Pull Downs (Warm Up)
50 x 15 (2 sets)
Bent over rows w/ EZ curl bar:
115 x 12
175 x 8
195 x 8
195 x 8
195 x 8
SUPER SET
Long Pulls/Wide Grip Pull Downs
170 x 8 / 110 x 11 (3 sets)
Deadlifts
185 x 12
225 x 8
275 x 8
205 x 10
Looking good mostly here bro. When I get some time I will comment on your workouts. But fosho would like to see some pics.
Best of luck to you bro and KTS!!
I agree whole heartedly with CS on that dam leg extension bro. Dump that shit out of your life and do front squats. Give you 100 time the benefit and actually good for you instead of tearing your knee joints down.
Best of luck to you bro and KTS!!
I agree whole heartedly with CS on that dam leg extension bro. Dump that shit out of your life and do front squats. Give you 100 time the benefit and actually good for you instead of tearing your knee joints down.
flabbyguy
New member
Chest Routine: 2/6
Rotator Cuff warm up
DB Presses
70 x 10
90 x 10
90 x 10
90 x 12
Incarian Incline Press (Neutral Grip):
270 x 10 (3 45lbs plates each side) Warm Up
360 x 8 (4 45lbs plates each side) 2 sets
410 x 6 (" " plus a 25lb plate) 1 set
Ped Dec:
90 x 20 (3 sets) These are done slow with a squeeze for a 2 count
Flat Bench to Failure:
165 (2 sets)
Rotator Cuff warm up
DB Presses
70 x 10
90 x 10
90 x 10
90 x 12
Incarian Incline Press (Neutral Grip):
270 x 10 (3 45lbs plates each side) Warm Up
360 x 8 (4 45lbs plates each side) 2 sets
410 x 6 (" " plus a 25lb plate) 1 set
Ped Dec:
90 x 20 (3 sets) These are done slow with a squeeze for a 2 count
Flat Bench to Failure:
165 (2 sets)
Bro if you wanna isolate the pecs why not do some DB flyes? That pec dec can screw up your shoulder joint. (I hate machines in case you hadn't noticed!)
I was doing DB flyes for about 4 weeks and just made the change. By the looks of my pics,...id sat diet should be my priority. LOL
I swear i dont look like that in person!
Lol! I believe you, I'm sure you got a head in person! Lmao!
