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fasted cardio 40 minutes
Lumberjacks 12 weeks of mayhem supported by needto and supps
- Thread starter Peterlumberjack
- Start date
chest/back
incline db
70 * 20
80 * 15
90 8 15
100 * 15
110 * 12
decline bar
225 * 20
275 * 15
315 * 10
315 * 10
these were supersetted with bosu ball pushups to failure
incline bar
135 * 20
185 * 12
185 * 12
185 * 12
back
hammer strength pull down
1 plate * 20
2 plates * 15
2.5 * 12
3 * 10
3.5 * 8
seated wide grip pulldown
130 * 20
150 * 15
160 * 12
170 * 12
reverse grip shoulderwidth pulldown
150 * 15
150 * 15
150 * 15
seated row
130 * 20
150 * 15
170 * 12
190 * 10
db 45degree row
80 * 15
80 * 15
80 * 15
80 * 12
incline db
70 * 20
80 * 15
90 8 15
100 * 15
110 * 12
decline bar
225 * 20
275 * 15
315 * 10
315 * 10
these were supersetted with bosu ball pushups to failure
incline bar
135 * 20
185 * 12
185 * 12
185 * 12
back
hammer strength pull down
1 plate * 20
2 plates * 15
2.5 * 12
3 * 10
3.5 * 8
seated wide grip pulldown
130 * 20
150 * 15
160 * 12
170 * 12
reverse grip shoulderwidth pulldown
150 * 15
150 * 15
150 * 15
seated row
130 * 20
150 * 15
170 * 12
190 * 10
db 45degree row
80 * 15
80 * 15
80 * 15
80 * 12
JC you're a beast dude!!!
How's everything coming man? How's the diet?
How's everything coming man? How's the diet?
is that the second time rick?
grappling friday, fasted cardio sat, shoulders arms
seated db press
70 * 25
80 * 20
90 * 15
100 * 13
standing strt bar curls
65 * 25
85 * 20
105 * 15
135 * 10
close grip tri pressdown
120 * 20
140 * 20
160 * 20
180 * 20
210 * 15
hammer curl
40 * 15
40 * 15
45 * 12
rear delt
50 * 20
60 * 15
60 * 15
70 * 8
rope extension
120 * 15
120 * 15
120 * 15
side raises
25 * 20
27.5 * 15
30 * 15
32.5 * 12
35 * 10
super set, hammer strenght shoulder press, seated cable curl, reverse grip tri pressdown
12,12, 12
12,12,12
12,12,12
seated db press
70 * 25
80 * 20
90 * 15
100 * 13
standing strt bar curls
65 * 25
85 * 20
105 * 15
135 * 10
close grip tri pressdown
120 * 20
140 * 20
160 * 20
180 * 20
210 * 15
hammer curl
40 * 15
40 * 15
45 * 12
rear delt
50 * 20
60 * 15
60 * 15
70 * 8
rope extension
120 * 15
120 * 15
120 * 15
side raises
25 * 20
27.5 * 15
30 * 15
32.5 * 12
35 * 10
super set, hammer strenght shoulder press, seated cable curl, reverse grip tri pressdown
12,12, 12
12,12,12
12,12,12
fasted cardio
legs
squat
135 * 20
225 * 25
315 * 20
405 * 11
squat with bands
225 * 15
225 * 15
275 * 12
front squat
123 * 20
185 * 17
185 * 15
calves seated
2plates * 20
2plates * 20
2plates * 20
2plates * 20
2plates * 20
standing calve raise
225 * 21
225 * 21
225 * 21
225 * 21
lunges on smith
185 * 15/leg
185 * 15/leg
185 * 15/leg
abs
hanging leg raises
20
15
15
12
seated machine
stacked * 10
stacked * 10
stacked * 10
stacked * 10
ball crunhes
25
25
25
25
legs
squat
135 * 20
225 * 25
315 * 20
405 * 11
squat with bands
225 * 15
225 * 15
275 * 12
front squat
123 * 20
185 * 17
185 * 15
calves seated
2plates * 20
2plates * 20
2plates * 20
2plates * 20
2plates * 20
standing calve raise
225 * 21
225 * 21
225 * 21
225 * 21
lunges on smith
185 * 15/leg
185 * 15/leg
185 * 15/leg
abs
hanging leg raises
20
15
15
12
seated machine
stacked * 10
stacked * 10
stacked * 10
stacked * 10
ball crunhes
25
25
25
25
reduced calories and carbs again... boo
tedtodd
New member
whats your weight at lumberjacker?
210-215
