Gymjunkie09's EF 90 day contest log

[gymjunkie09]

today a.m. fasted cardio 3.5 mile jog

 

[gymjunkie09]

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

 

[gymjunkie09]

a.m fasted cardio 3.5 miles

 

[gymjunkie09]

here's a quick update on my progress

 

[gymjunkie09]

couple more pics

 

[Peterlumberjack]

nice work bro. big improvements.

 

[gymjunkie09]

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

 

[moya]

great progress... legs blew up nice too...

 

[gymjunkie09]

great progress... legs blew up nice too...

Thanks....yeah if the rest of my body grew in proportion to my legs I would of been jacked lol

 

[zedhed]

Huge improvements junkie. Like destroya said legs went awsome for you bro.
KTS and good luck my man!