Gymjunkie09's EF 90 day contest log

[zedhed]

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!

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

Nice nice workout bro. You reachin down deep and its showin bro. Keep killin that shit my man!

 

[gymjunkie09]

Nice nice workout bro. You reachin down deep and its showin bro. Keep killin that shit my man!

yeah a little bit of my lunch almost came up on the hacksquats lol

 

[gymjunkie09]

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

 

[zedhed]

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! 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...

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

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!

 

[gymjunkie09]

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

 

[zedhed]

That right there bro is a real ball buster of a workout. LIke that 5 x 12!

 

[gymjunkie09]

That right there bro is a real ball buster of a workout. LIke that 5 x 12!

yeah i'm loving this workout. It hasnt even been a week and i'm leaning up nice. Thanks for helping me put it together!!!

 

[gymjunkie09]

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

 

[gymjunkie09]

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

 

[zedhed]

Nice increase on your lifts bro.
Looks like your setteling in on your new workout very nicely!
Good for you bro!