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Pestosterones training log.

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  • Rough times here bros. Crazy how one instant can change the course of your life. I'm good family is good we had some real added stress and will survive just wanted u all to know I have not abandoned the site or training. That's all I'll speak of it, put bad shit behind me man up and continue. now to tomorrow with shoulder/triceps day. Log will resume

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    • Cardio at 530 Am
      Shoulders
      OHP machine 5sets 12-2reps pyramid up in weights
      Super with dbel shrugs 5 sets 15-20
      Side later raise 4sets 8-20
      Super with rear delt raise 4 sets 10-15
      Front dbell raise 4sets 10-15
      Reverse peck deck 4 sets 20

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      • Hope all goes well for you mate..


        I'm fucking busy at work atm
        But keep training...
        Diet it's ducked lol
        Time to get big again

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        • Chest tris today
          Incline bench barbell 5x8-15 super with calves standing 5x20
          Flat dbell press 4x8-12
          Inclune dbell flies 3x15-20
          Over head dbell Tri extensions 3x8-15
          Decline nose breakers 3x12-20
          Body weight dips 3x15
          Cable crossovers 3x20
          Reverse tri push downs 3x20
          Decline sit up 3x15
          Hanging leg raise 3x12
          And so back to volume this way of training just comes naturally to me is how I built my physique up till now will minimal injuries never anything serious only time I get problems is when I try to go heavy. If it isn't broke..... U know
          Pestosterone
          Senior Member
          Last edited by Pestosterone; 09-07-2015, 05:49 PM.

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          • Gym shot from this mornings training
            Pestosterone
            Senior Member
            Last edited by Pestosterone; 04-15-2016, 12:37 AM.

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            • Chest and triceps
              Cable crossovers 3x20
              Incline bench press 4x8-20
              Flat bench 3x8-15
              Incline dbell fly 3x12-20
              Nosebreakers 3x10-20
              Overhead tri dbell ext 3x9-15
              Peck deck 3x20
              Tricep rope chair behinD the head 3x12-20
              Hangingleg raises 3x12

              All these were done as little rest as possible the workout took maybe 35mins, 40 at the most

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              • Obviously skipped a few sessions here been so busy lately

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                • Back bis
                  3x10 pull ups
                  3x8-12 dbell row
                  3x8-18 hammer strengths lat pull downs
                  3x12-16 barbell rows
                  3x20 low row plate loaded chest supported
                  Barbell curls 3x8-20
                  Hammer curls 3x8
                  Arnold.curls 2x12n8
                  Machine preacher curl 215

                  most of these new machines I'm using have been customized or home made by the gym owner. this new gym is hardcore good loud music everything is great about it.

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                  • Legs
                    Squats 4x8-20
                    Hacks 4x8x20
                    Sldls w dbell 3x12
                    Leg ext 3x15-20
                    Laying leg curl 3x8-15
                    Calve raises 4x10-20
                    Leg sled 3x20
                    Decline sit ups 3x20

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                    • Daily diet pretty consistently close to this lately a day
                      Pestosterone
                      Senior Member
                      Last edited by Pestosterone; 04-15-2016, 12:38 AM.

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                      • Congrats on all the hard work! Looks like you're seriously dialed in. Hardcore is great when you know you're one of the few.

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                        • Thanks man yea I'm dialed in pretty good now finally!! Lol diet is so important can't stress it enough to people

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                          • Currently 215 lbs progress pic anybody have an idea body fat % I am?
                            Pestosterone
                            Senior Member
                            Last edited by Pestosterone; 04-15-2016, 12:38 AM.

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                            • Originally posted by Pestosterone View Post
                              Currently 215 lbs progress pic anybody have an idea body fat % I am?
                              Low very low...
                              10%???
                              Looking great mate..
                              I just need to find the fucking time lol[emoji6]

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                              • Damn Pestosterone you look great bro!!! Keep up the inspiration!!!
                                GO HARD OR GO HOME!!!


                                BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE

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