Lumberjacks 12 weeks of mayhem supported by needto and supps

[Roxy722]

I'd love to hear your thoughts on Jon Jones and the fight tonight! It was CRAZY!!

 

[Peterlumberjack]

we wont see another lt hvy wt champion for a long time.

 

[Roxy722]

I hear ya...he's quite a fighter. He made it look so easy!

 

[Peterlumberjack]

chest
incline db
60 * 25
70 * 25
80 * 20
90 * 15
100 * 15

flat db
100 * 15
100 * 15
100 * 15
100 * 12

decline bench super set with bosu ball push ups
225 * 15
225 * 12
225 * 12
225 * 11

all push ups to failure around 10-15

incline db flys
35 * 20
40 * 15
45 * 12
55 * 10

 

[Peterlumberjack]

back
below the knee rack pull
225 * 20
315 * 15
405 * 10
405 * 10
405 * 10
405 * 10
405 * 10
405 * 10
405 * 10
405 * 10
405 * 10
405 * 10

close grip seated row
130 * 25
150 * 20
170 * 15
180 * 12

wide grip pull down
130 * 15
160 * 12
190 * 10
210 * 8

super set high row rope cable w/ tbar row

tbar 3 plates * 12/ cable 150 * 10
3 plates * 10/150 * 12
3 plates * 10/ 150 * 10

bw pullup * 8.5

 

[psizzle_8]

you. are. a. beast.
that is all.

 

[zedhed]

Aahh.....YEAH!!!
Bro you are looking quite impressive in your workouts and in your pics bro!
Good luck PB&j..ooopppsss PLJ!

 

[Peterlumberjack]

arms shoulders
charlie arms super set, db on preacher, back and elbows against the side towards the seat, than flip around and go conventional
37.5 * 12/ 27.5 * 10
37.5 * 10/ 27.5 * 10
37.5 * 11/ 27.5 * 9

seated barbell military press
135 * 25
185 * 15
205 * 15
225 * 12
drop 135 * 15

seated cable concentration curl
80 * 15
90 * 12
100 * 10
70 * 20

hammer strength dip
3 plates/ arm * 15
3 plates/ arm * 15
3 plates/ arm * 15
3 plates/ arm * 15

rear delt standing cable
50 * 20
60 * 15
70 * 12
80 * 8

incline skull crusher
100 * 15
100 * 15
100 * 15
100 * 15

lateral raises
wu 27.5 * 20
45 * 12
55* 8
drop
45 * 10
37.5 * 8
27.5 * 10
15 * 10

rope cable extension
110 * 12
110 * 12
110 * 12

 

[Peterlumberjack]

legs abs
135 * 20
225 * 15
295 * 10
295 * 10
295 * 10
295 * 10
295 * 10
295 * 10
295 * 10
295 * 10
295 * 10
295 * 10

front squat
155 * 20
155 * 20
155 * 20
155 * 20

seated calve raise
3 plates * 25
3 plates * 20
3 plates * 20
3 plates * 20

hanging leg raises
20
15
15
12

leg press calve raise/ super set with body wt calve raise

6 plates * 20/bw * 25
6 plates * 20/bw * 25
6 plates * 20/bw * 25
6 plates * 20/bw * 25

machine ab crunch
stacked * 12
stack * 12
stack * 10
stack * 10

ball crunches
25
25
25
25

 

[Peterlumberjack]

fasted cardio 40 minutes