Gymjunkie09's EF 90 day contest log

[gymjunkie09]

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

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

 

[gymjunkie09]

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

 

[zedhed]

Good workout junkie.
Good luck bro!

 

[gymjunkie09]

Good workout junkie.
Good luck bro!

Thanks bro I appreciated your continued support

 

[gymjunkie09]

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

 

[gymjunkie09]

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

 

[zedhed]

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!

 

[gymjunkie09]

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!

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

 

[gymjunkie09]

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

 

[gymjunkie09]

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