Another great workout brother.
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Thanks brother F.I.S.T. I'm slowly making it back
SHOULDERS:
Seated Hammer Strength Shoulder Press: 4x10x 45lbs p/s
Smith Upright Rows: 4x10x 10lbs p/s
DB Lat Raises:3x10x 15lbs p/s
Reverse Pec Deck:3x15 x 80lbs
Cable Rope Face Pulls: 4x10x 20lbs
Front DB Raises 4x10x 15lbs
Shrugs: 3x15 x 45lbs p/s
Hanging leg raises: 3x15x bw
Ab machine: 3x15x 70lbs
12 minutes on the Evil Stairmaster level 7GO HARD OR GO HOME!!!
BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE
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Originally posted by Pestosterone View PostNice love that u r including stair machine! Have u noticed more endurance or better lungs and more than usual fat loss with it? I sure as hell do I just keep it away from leg day lol great work man
Took the last 3 days off was pretty sore after my first week back!!!
Today was Chest & Triceps:
Flat Bench Press: 4x8x 45lbs p/s
Incline DB Press: 4x8x 45lbs p/s
Incline DB Flyes: 3x15x 25lbs
Pec Dec Flyes: 3x15x 90lbs
Hammer Strength Incline Pres: 3x15x35lbs p/s
Skullcrushers: 4x10x 40lbs
Close Grip Bench Press: 4x10x 40lbs
Dip Machine: 4x10x 45lbs p/s
Triceps Machine: 4x10x 50lbs
Hanging Leg Raises: 2x10 bw
Ab Crunch Machine: 3x20x 70lbs
10 minutes on the Evil Stairmaster level 6GO HARD OR GO HOME!!!
BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE
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Originally posted by F.I.S.T. View PostAnother awesome looking work out brother.
Back and Biceps:
Bentover Barbell Row: 4x12x 35lbs p/s
Wide Grip Lat Pulldowns: 4x12x100lbs
Cable Rows: 4x15x 100lbs
Low row machine: 4x15x 55lbs p/s ( went up 10 lbs p/s)
Straight Bar Curls: 4x10x 10lbs p/s
Incline DB Curls:4 x12x 20 lbs ( went up 5 lbs)
DB Hammer Curls: 4x12 x 20lbs ( went up 5 lbs)
Machine Preacher Curls: 4x10x 60lbs ( went up 10 lbs)
12 minutes on Evil Stairmaster level 8 went up 2 minutes today!!!!GO HARD OR GO HOME!!!
BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE
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Thanks frandman2014 and pestosterone!!! And thanks for following means a lot!!!
LEG Day!!!
Squats: 4x12x 55lbs p/s (up 10lbs p/s)
Hack Squat: 4x12x 45 lbs p/s ( up 20lbs p/s)
Leg Press:4x12x 2 plates p/s
Leg Extensions: 4x15x 100lbs (up 10lbs )
Lying Leg Curls: 4x15x 90lbs ( up 10 lbs)
Seated Calf Raises: 3x15x 25lbs p/s
Then did nice cool down on the bike for 12 minutes
Yes I went up on most everything, don't worry I'm being very careful, not going too heavy but needed to go up some!!! Felt real good !!Last edited by gymdad; 07-22-2015, 11:55 PM.GO HARD OR GO HOME!!!
BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE
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SHOULDERS:
Seated Hammer Strength Shoulder Press: 4x10x 55lbs p/s ( up 10lbs p/s)
Smith Upright Rows: 4x10x 20lbs p/s (up 10lb)
DB Lat Raises:3x10x 20lbs ( up 5 lbs)
Reverse Pec Deck:3x15 x 100lbs ( up 20lbs)
Cable Rope Face Pulls: 4x10x 35lbs ( up 15 lbs)
Front DB Raises 4x10x 20lbs ( up 5 lbs)
Shrugs: 3x15 x 45lbs p/s
Hanging leg raises: 3x15x bw
Ab machine: 3x15x 70lbs
12 minutes on the Evil Stairmaster level 7
Yes I'm going up in weight!!! Here is a picture after this mornings workout starting to look a little better!!!Last edited by gymdad; 07-23-2015, 03:06 PM.GO HARD OR GO HOME!!!
BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE
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Afternoon everyone its vacation time!!!! Went to the gym early this morning for a arm workout!!
Biceps & Triceps:
Straight bar curl: 4x12x 10lbs p/s
Seated Incline DB Curls: 4x12x 15lbs
Preacher Curls: 4x12x 40lbs
Rope Hammer Curls: 4x12x 35lbs
Skull crushers: 4x12x40lbs
Close Grip Bench: 4x12x 40lbs
V Bar cable press down: 4x12x 50lbs
DB Kickbacks: 4x12x 20lbs haven't done these in years forgot how effective they are!!!
Straight bar Wrist curls: 4x12x bar
Then did 10 minutes on the Evil Stairmaster: level 7
Holy crap my arms are pumped and sore!!!!GO HARD OR GO HOME!!!
BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE
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