SUB NOW!!! wcjcMr.O's Contest LOG!!!

[psizzle_8]

You're blowin the F*&$ up man!! Haha nice job, shit

 

[RADAR]

Nice progress pics,keep it up.




"never let defeat have the last word"

 

[zedhed]

Lean and mean bro. That one on the right is KILLA!

 

[wcjcMr.O]

shoulders and traps today

d-bell presses: 50x12, 50x12, 60x10, 70x12, 80x10, 90x6
behind the neck machine presses: 90x10, 90x10, 140x10, 170x10, 190x10 last couple were kinda weak tho
machine side laterals: 50x10, 70x10, 90x10, 120x10, 150x10
d-bell front raises: 15x10, 20x10, 25x10, 27.5x10
rear delt flyes machine: 40x10, 50x10, 60x10, 70x10, 80x10
bent over d-bell laterals: 15x10, 20x10, 25x10, 27.5x10

barbell shrugs: 135x10, 185x10, 235x10, 235x10 drop 185x10 drop 135x10
d-bell shrugs: 60x10, 70x10, 75x10, 80x10 drop 60x12

was kinda rushed for time but felt like a decent workout but once again shoulders were buggin me, will give those POWER SHRUGS a go next time zed

 

[theemperor]

Good work playa!!

 

[moya]

killer work on the dumbell presses bro...
looks like a good workout, but dont let yourself get rushed in the gym... you dont want to leave any 'what if's' in this...

 

[zedhed]

Dam good advice moya!
When you the power shrugs be very very warmed up my good man!

 

[moya]

i think they go great right after deadlifts, and you may even want to wear a belt on them, it will not take away from the lift at all...

 

[wcjcMr.O]

alright I will give em a go. thanks guys

 

[wcjcMr.O]

legs yesterday was as follows

leg extensions: 25x10, 50x10, 75x10, 100x10, 100x10
hack squats: 90x12, 140x10, 190x10, 190x12, 190x10
seated leg curls: 45x10, 45x10, 70x10
lying leg curls: 40x10, 50x10, 60x10, 40x12
standing claf raises: 90x12, 150x12, 220x10, 250x10, 300x10
seated leg curls: 90x12, 180x10, 205x10, 205x10 drop 180x10 drop 90x10

felt like a good workout, legs were so f-in pumped