Gymjunkie09's EF 90 day contest log

[Peterlumberjack]

junkie, still with the 10*3?

 

[gymjunkie09]

junkie, still with the 10*3?

took the weekend off but I will be doing the 10x3 today with a little something xtra on chest with some advice from radar

 

[brandonp005]

took the weekend off but I will be doing the 10x3 today with a little something xtra on chest with some advice from radar

Radar knows his stuff bro

 

[gymjunkie09]

today's workout

Squats: 225x5, 275x5, 295x3, 295x3, 285x3 (dropped weight to focus on form)

DB Flys (5-1-2 rep timing): 45x10, 45x8, 45x7, 45x6, 30x22 failure, 30x23 failure

Incline Db Flys (5-1-2 rep timing): 35x10, 35x10, 35x10, 30x21 failure

Bench Press: 185x3, 185x3, 185x3, 175x2, 155x4

Hammer Strenght Chest Press: 135x15 failure

Power Clean: 110x5, 120x5, 145x1, 135x5, 140x2

Pull-ups 3 sets of 7

Chin-ups: 2 sets of 7

Lateral Pulldown: 160x8 through this in because someone was on pull up bar

dual cable pully row(supersetted with pulls and chins): 45x10, 50x10, 60x5/50x5 dropset, 50x8, 45x8,45x8

those flys killed my chest I wanted to do 10 sets on the bench press but it wasn't happening, the guy that was spotting me asked if I was gonna go until I couldn't get the bar off the rack lol Good all around workout tho

 

[Peterlumberjack]

tempo is key, i like this addition. Not near enough attention is given to tempo in most programs.

 

[wcjcMr.O]

tempo is key, i like this addition. Not near enough attention is given to tempo in most programs.

agree plj, I rarely wait over a min between sets, 30 secs is not uncommon for me either

 

[zedhed]

Gr8 job junkie! Changing it up and kicki ass bro. You keep it up my good man.

 

[Peterlumberjack]

u liking the proviron bro?

 

[gymjunkie09]

today's workout:

DL: wu 135x5, 225x5
Work: 300x3, 305x3, 305x3, 305x3, 300x3, 300x3, 295x3, 295x3, 295x3, 295x3

Military Press: 105x5, 115x5, 120x4, 125x1, 120x4, 115x3, 105x6, 95x8

High Pull: 95x5, 105x5, 110x5, 115x5, 115x4, 95x10

Pullups: 7,7,6

Chinups:8, 8, 7

Dual cable pully row (supersetted with pullup and chinups): 60x8, 60x8, 60x8, 50x10, 50x10, 50x10

got my clen today......Next week is cut mode, will post my diet up as soon as i finish laying it out

 

[zedhed]

today's workout:

DL: wu 135x5, 225x5
Work: 300x3, 305x3, 305x3, 305x3, 300x3, 300x3, 295x3, 295x3, 295x3, 295x3Killindatshit bro!

Military Press: 105x5, 115x5, 120x4, 125x1, 120x4, 115x3, 105x6, 95x8 These are some dam good number brother. Where did this come from????

High Pull: 95x5, 105x5, 110x5, 115x5, 115x4, 95x10

Pullups: 7,7,6

Chinups:8, 8, 7

Dual cable pully row (supersetted with pullup and chinups): 60x8, 60x8, 60x8, 50x10, 50x10, 50x10

got my clen today......Next week is cut mode, will post my diet up as soon as i finish laying it out

Cut mode....COOL!