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NoFatChicks91
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No shit man. They are all fuckin taken at my college ugh pisses me off
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Sent from my SPH-L710 using EliteFitness
Starting a log, training like a madman to work out my anger!
- Thread starter NoFatChicks91
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NoFatChicks91
New member
Lmao that was good shit thank for that. I need to find this fact prank one to show you haha.
Am I trippin son?
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Am I trippin son?
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Hey bro...you still angry?
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Sent from my DROID BIONIC using EliteFitness
NoFatChicks91
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Only angry when I'm at the gym my friend 
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Sent from my SPH-L710 using EliteFitness
rustilldown
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Yeah this was a good laugh!
Buildingup24
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Kids in gym 3 hours a day, he still hungry!
rustilldown
New member
NoFatChicks91
New member
Chest Day - My chest is still very weak from the strength I lost after surgery. No more 75 lb dumbell presses for now haha but I'm workin on fixing that
(100 pushups total, either supersetted or between exercises)
Superset (Little rest between sets)
Dips (Chest): 12/5/6/4
Pushups: 20/15/15/15
Incline Hammer Strength Bench Press: 110 x 5 / 100 x 8 / 70 x 15 / 60 x 20 / 65 x 15 / 75 x 10 / 95 x 5
Dumbell Bench Press: 55 x 3 / 50 x 5 / 40 x 12 / 35 x 15 / 30 x 20
Incline Dumbell Bench Press: 40 x 8 / 40 x 8 / 35 x 10 / 35 x 10 / 30 x 12 / 30 x 12
Hammer Strength Flat Bench: 145 x 10 / 135 x 10 / 115 x 15 / 115 x 15 / 75 x 20 / 75 x 20
Pec Deck Flys: 39 x 8 / 25 x 12 / 25 x 12 / 25 x 9 / 18 x 12 / 18 x 15 / 18 x 15
abs
30 mins cardio
(100 pushups total, either supersetted or between exercises)
Superset (Little rest between sets)
Dips (Chest): 12/5/6/4
Pushups: 20/15/15/15
Incline Hammer Strength Bench Press: 110 x 5 / 100 x 8 / 70 x 15 / 60 x 20 / 65 x 15 / 75 x 10 / 95 x 5
Dumbell Bench Press: 55 x 3 / 50 x 5 / 40 x 12 / 35 x 15 / 30 x 20
Incline Dumbell Bench Press: 40 x 8 / 40 x 8 / 35 x 10 / 35 x 10 / 30 x 12 / 30 x 12
Hammer Strength Flat Bench: 145 x 10 / 135 x 10 / 115 x 15 / 115 x 15 / 75 x 20 / 75 x 20
Pec Deck Flys: 39 x 8 / 25 x 12 / 25 x 12 / 25 x 9 / 18 x 12 / 18 x 15 / 18 x 15
abs
30 mins cardio
NoFatChicks91
New member
SHOULDERS MOFUGGA- Trying to get my OHP back to where it was via total annihilation... I was getting close to 135
Overhead Press: 95 x 5 / 95 x 5 / 95 x 5 /75 x 12 / 70 x 12 / 65 x 15 / 60 x 15 / 50 x 20 / 50 x 20
Superset
Lateral Raise Machine: 55 x 20 / 50 x 20 / 45 x 20 / 40 x 20
Hammer Strength Shoulder Press: 69 x 12 / 62 x 12 / 55 x 15 / 49 x 20
Superset
Arnold Press: 25 x 10 / 25 x 10 / 25 x 9 / 25 x 10
Dumbell Press: 17.5 x 10 / 17.5 x 10 /17.5 x 10 / 17.5 x 20
Seated DB Front Raise: 15 x 8 / 15 x 8 / 12.5 x 8 / 10 x 10
Bent Over Reverse Fly: 17.5 x 15 / 17.5 x 15 / 20 x 12 / 20 x 12
3 Sets of cable crossovers with cables up high and 3 with cables low to hit rear delts
Face Pull: 32.5 x 12 / 32.5 x 12 / 27.5 x 15 / 27.5 x 15
Rear Delt Fly on Pec Deck: 80 x 20 / 80 x 15 / 75 x 15
Superset
Cable Upright Row(Above head shoulders=destroyed): 27.5 x 10 / 22.5 x 12 / 22.5 x 10 / 20 x 12
Barbell Upright Row: 45 x 12 / 45 x 10 / 40 x 10 / 40 x 12
Dumbell Shrug 60 x 12 / 60 x 10 / 55 x 12 / 55 x 12 / 55 x 10
Barbell Shrug: 145 x 12 / 145 x 12 / 145 x 10 / 145 x 10
Abs and cardio for... 40 mins I think
Overhead Press: 95 x 5 / 95 x 5 / 95 x 5 /75 x 12 / 70 x 12 / 65 x 15 / 60 x 15 / 50 x 20 / 50 x 20
Superset
Lateral Raise Machine: 55 x 20 / 50 x 20 / 45 x 20 / 40 x 20
Hammer Strength Shoulder Press: 69 x 12 / 62 x 12 / 55 x 15 / 49 x 20
Superset
Arnold Press: 25 x 10 / 25 x 10 / 25 x 9 / 25 x 10
Dumbell Press: 17.5 x 10 / 17.5 x 10 /17.5 x 10 / 17.5 x 20
Seated DB Front Raise: 15 x 8 / 15 x 8 / 12.5 x 8 / 10 x 10
Bent Over Reverse Fly: 17.5 x 15 / 17.5 x 15 / 20 x 12 / 20 x 12
3 Sets of cable crossovers with cables up high and 3 with cables low to hit rear delts
Face Pull: 32.5 x 12 / 32.5 x 12 / 27.5 x 15 / 27.5 x 15
Rear Delt Fly on Pec Deck: 80 x 20 / 80 x 15 / 75 x 15
Superset
Cable Upright Row(Above head shoulders=destroyed): 27.5 x 10 / 22.5 x 12 / 22.5 x 10 / 20 x 12
Barbell Upright Row: 45 x 12 / 45 x 10 / 40 x 10 / 40 x 12
Dumbell Shrug 60 x 12 / 60 x 10 / 55 x 12 / 55 x 12 / 55 x 10
Barbell Shrug: 145 x 12 / 145 x 12 / 145 x 10 / 145 x 10
Abs and cardio for... 40 mins I think
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