Please Scroll Down to See Forums Below
How to install the app on iOS

Follow along with the video below to see how to install our site as a web app on your home screen.

Note: This feature may not be available in some browsers.

napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Starting a log, training like a madman to work out my anger!

Thanks brother. Dude I did not know that. Imma be consuming brocoli like a mad man now.

I'm blending cups of it up and chugging it. It's fucking disgusting lmao

Sent from my SPH-L710 using EliteFitness
 
Arms

Superset
Tricep Dips Weighted with 25 lbs: 6 / 6 / 6 / 6 / 6 bodyweight, dropset
Barbell Curl: 80 x 8 / 90 x 6 / 80 x 6 / 80 x 6

Giant Set - 4 Sets, No rest between exercises
Hammer Curl 6-8 reps
Barbell Curl 6-8 reps
Incline Dumbell Curl 6-8 reps
Seated Barbell Curl 6-8 reps

Giant Set - 4 sets
Close Grip Bench Press 6- 8 reps
Skullcrusher 6-8 reps
Overhead Dumbell Extentipon 6-8 reps
Cable Extention w/ Rope 6-8 reps

Superset
Preacher curl : 35 lb x 20 / 35 x 20 / 35 x 20 / 35 x 20
Close Grip Bench Press: 110 x 8 / 110 x 8 / 110 x 8 / 110 x 8

Abs
1 hour cardio, 1100 calories burnt
 
Just my opinion. On that Arms giant set...
Go biggest to smallest .
Barbell curl
Seated barbell curl
Hammer curl
Incline seated DB

Personal opinion. Good work on the workout tho. Looks good getting strong on dips
 
Sickest. Leg day. I've ever had.

12 sets of squats total, 6 heavy for 3 reps, 6 light for 20 reps. ASS TO GRASS

Squats - 12 sets: 255 x 3 / 275 x 2 / 265 x 3 / 265 x 3 / 260 x 3 / 260 x 3 / 160 x 20 / 160 x 20 / 160 x 20 / 160 x 20 / 160 x 20 / 160 x 20
Front Squats - 8 sets: 160 x 5 / 160 x 5 / 160 x 5 / 160 x 5 / 155 x 5 / 155 x 5 / 155 x5 / 155 x 5
Stiff Leg Deadlift - 6 sets: 245 x 10 / 260 x 8 / 260 x 8 / 255 x 8 / 250 x 8 / 245 x 8
Squat Press - 5 sets: 360 x 12 / 400 x 10 / 400 x 10 / 380 x 10 / 380 x 10
Leg Press - 5 sets: 360 x 10 / 360 x 10 / 360 x 10 / 360 x 10 / 360 x 10
Barbell Lunge - 4 sets: 80 x 20 / 80 x 20 / 80 x 20 / 80 x 20
Hack Squat - 4 sets: 160 x 12 / 160 x 12 / 160 x 12 / 160 x 12
Leg Curl - 4 sets: 95 x 12 / 95 x 12 /90 x 10 / 85 x 12
Seated Leg Curl - 4 sets: 130 x 10 / 120 x 12 / 120 x 12 / 120 x 12

Calves

Lots of foam rolling and stretching
 
Just my opinion. On that Arms giant set...
Go biggest to smallest .
Barbell curl
Seated barbell curl
Hammer curl
Incline seated DB

Personal opinion. Good work on the workout tho. Looks good getting strong on dips

Thank you for the input sir I will do it in that order next time!
 
CHEST

New PR incline bench 135 x 12

By doing shit loads of incline benching as my first exercise, my upper chest is finally developing .

Tried a new exercise, the supinated dumbbell bench press. Basically pressing in sort of a corkscrew motion. It felt good

Incline Bench Press: 135 x 12 / 135 x 10 / 135 x 8 / 135 x 8 / 125 x 10 / 125 x 10 / 125 x 10 / 120 x 8 / 120 x 8 / 120 x 8 / 115 x 8
Hammer Strength Bench Press: 175 x 8 / 160 x 8 / 160 x 8 / 160 x 8 / 160 x 8 / 145 x 8 / 145 x 8 / 145 x 8 / 145 x 8 / 145 x 8
Supinated Dumbell Press: 40 x 8 / 40 x 8 / 40 x 8 / 40 x 8 / 40 x 8
Supinated Incline DB Press: 35 x 8 / 35 x 8 / 35 x 8 / 35 x 8 / 35 x 8
Incline Dumbell Flys: 22.5 x 10 / 22.5 x 10 / 20 x 10 / 20 x 10 / 20 x 10 / 20 x 10
100 pushups

Abs and Cardio for an hour, 1100 calories burnt
 
Shoulders

I mixed my routine up this time and damn guys my shoulders were on fucking fire. They've been developing so well lately!!!

I feel 135 lb Overhead press coming soon.

Power Clean: 135 x 5 / 155 x 5 / 145 x 5 / 145 x 5 / 145 x 5 / 145 x 5 / 145 x 5

Superset
Hammer Strength Shoulder Press: 104 x 8 / 104 x 8 / 104 x 8 / 97 x 8
Lat Raise Machine: 95 x 8 / 90 x 8 / 85 x 8 / 80 x 8

Overhead Press: 85 x 6 / 80 x 8 / 75 x 8 / 75 x 8 / 75 x 8 / 75 x 8

Giant Set
Barbell Upright row: 60 x 12 / 60 x 10 / 60 x 10 / 60 x 10
Cable front raise: 17.5 x 10 / 15 x 10 / 12.5 x 10 / 12.5 x 10
Face Pull: 32.5 x 10 / 32.5 x 10 / 30 x 10 / 30 x 10

Rear Delt Fly on Pec Dec: 105 x 10 / 105 x 10 / 105 x 8 / 100 x 8 / 95 x 12
Barbell Shrug: 185 x 8 / 175 x 8 / 175 x8 / 175 x 8
Dumbell Shrug: 70 x 8 / 65 x 8 / 65 x 8 / 65 x 8

1 Hour of cardio, 1100 calories burnt
 
Back

New PRs: 420 x 1 deadlift, 160 lb barbell rows, and 135 lb pendlay rows (barbell rows parallel to the ground)

Barbell Row: 135 x 5 /155 x 5/ 160 x 5 / 155 x 5 / 155 x 5 / 150 x 5 / 150 x 5
Deadlift: 405 x 1 / 420 x 1 / 370 x 5 / 365 x 5 / 360 x 5 / 355 x 5 / 355 x 5
Pendlay Row: 135 x 5 / 135 x 5 / 135 x 5 / 135 x 5 / 135 x 5
Chin ups : 25
T- Bar Row: 55 x 8 / 55 x 8 / 55 x 8 / 55 x 8 / 55 x 8
Lat Pulldown: 130 x 8 / 130 x 8 / 120 x 8 / 115 x 8 / 115 x 8
Seated Cable Row: 100 x 8 / 95 x 8 / 95 x 8 / 90 x 8
Dumbbell Lawnmower: 60 x 8 / 55 x 8 / 55 x 8 / 50 x 8 / 50 x 8

Abs
Cardio for 1 hour 15 minutes, 1500 calories burnt
 
Top Bottom