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Perico's Epi/katana brige (MR/NTBM sponsored)
- Thread starter perico13
- Start date
chest and tris tonight
15 min warm up
dips
bw x 12
bw x 12
bw x 12
incline DB press (tight dropsets)
110 x 4 PR
90 x 8
75 x 12
55 x 14
rope pull downs
100 x 8
80 x 12
60 x 15
40 x 20
high cable flys
35 x 12
40 x 12
45 x 12
incline bench
225 x 10
185 x 12
135 x 12
skull crushers SS CGBP
75 x 8; 75 x 8
85 x 8: 85 x 8
115 x 4: 115 x 8 PR i love putting 45s on the EZ bar shit looks so beastly
medicine ball push ups 4 sets of 25
30 min ab circuit
15 min HITT on the threadmilll
OH yea i also pulled at # tonight at the gym! funny thing is this chick bf was benching while she was doing her cardio rolf im help her out with that. semmed like her man needed a little help with his bench too
15 min warm up
dips
bw x 12
bw x 12
bw x 12
incline DB press (tight dropsets)
110 x 4 PR
90 x 8
75 x 12
55 x 14
rope pull downs
100 x 8
80 x 12
60 x 15
40 x 20
high cable flys
35 x 12
40 x 12
45 x 12
incline bench
225 x 10
185 x 12
135 x 12
skull crushers SS CGBP
75 x 8; 75 x 8
85 x 8: 85 x 8
115 x 4: 115 x 8 PR i love putting 45s on the EZ bar shit looks so beastly
medicine ball push ups 4 sets of 25
30 min ab circuit
15 min HITT on the threadmilll
OH yea i also pulled at # tonight at the gym! funny thing is this chick bf was benching while she was doing her cardio rolf im help her out with that. semmed like her man needed a little help with his bench too
I got u.
traps/delts
10 min warm up
MP SS front BB raise
115 x 8; 45 x 8
135 x 8; 65 x 8
185 x 8; 65 x 8
225 x 5; 65 x 4
245 x 2; 65 x 4 <PR!
BB dropset shrugs (got my new vesa grips
)
405 x 8
315 x 15
225 x 20
185 x 25
135 x 18 --was fucking smoked
lateral DB raises
35 x 12
40 x 12
45 x 12
upright rows
115 x 12
135 x 12
145 x 12
reverse incline DB flys
35 x 8
45 x 8
45 x 8
DB shrugs yet an other dropset kept it tight and even
120 x 10
110 x 12
100 x 14
90 x 16
80 x 18
70 x 20
finished off with half hour on the bike. the helios is brought my water intake to a bit over 2 gallons a day its crazy how thirsty it makes me feel lol. Also i thought my test was kicked in last week boy was i wrong i felt awesome today just strength and endurance along with hunger and raging libido, im starting to get a bit of acne on my delts and back still nothing crazy but since i never had it im not thrilled. saw the girl from yesterday at the gym except this time she had a friend with her bitch looked great! i think im hit them up this weekend! ofcourse her man was there he asked me to spot him on some DB presses 75lbs lol (hes like 205 so yeah he shouldnt need a spot) i felt like saying didnt you hit chest yesterday!? but i just smiled and helped him out being the nice guy I am
10 min warm up
MP SS front BB raise
115 x 8; 45 x 8
135 x 8; 65 x 8
185 x 8; 65 x 8
225 x 5; 65 x 4
245 x 2; 65 x 4 <PR!
BB dropset shrugs (got my new vesa grips
)405 x 8
315 x 15
225 x 20
185 x 25
135 x 18 --was fucking smoked
lateral DB raises
35 x 12
40 x 12
45 x 12
upright rows
115 x 12
135 x 12
145 x 12
reverse incline DB flys
35 x 8
45 x 8
45 x 8
DB shrugs yet an other dropset kept it tight and even
120 x 10
110 x 12
100 x 14
90 x 16
80 x 18
70 x 20
finished off with half hour on the bike. the helios is brought my water intake to a bit over 2 gallons a day its crazy how thirsty it makes me feel lol. Also i thought my test was kicked in last week boy was i wrong i felt awesome today just strength and endurance along with hunger and raging libido, im starting to get a bit of acne on my delts and back still nothing crazy but since i never had it im not thrilled. saw the girl from yesterday at the gym except this time she had a friend with her bitch looked great! i think im hit them up this weekend! ofcourse her man was there he asked me to spot him on some DB presses 75lbs lol (hes like 205 so yeah he shouldnt need a spot) i felt like saying didnt you hit chest yesterday!? but i just smiled and helped him out being the nice guy I am
