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  • 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 7
      GO HARD OR GO HOME!!!


      BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE

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      • Nice 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

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        • Originally posted by Pestosterone View Post
          Nice 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
          Only been using it for a week bro, but I will let you know!!

          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 6
          GO HARD OR GO HOME!!!


          BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE

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          • Another awesome looking work out brother.

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            • Originally posted by F.I.S.T. View Post
              Another awesome looking work out brother.
              Thanks brother I'm slowly getting back on track!!!
              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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              • Looking solid and getting stronger
                Its all good mate !!!

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                • Nice bouncing back!!

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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 !!
                    gymdad
                    Senior Member
                    Last edited by gymdad; 07-22-2015, 11:55 PM.
                    GO HARD OR GO HOME!!!


                    BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE

                    Comment


                    • 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!!!Click image for larger version

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                      gymdad
                      Senior Member
                      Last edited by gymdad; 07-23-2015, 03:06 PM.
                      GO HARD OR GO HOME!!!


                      BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE

                      Comment


                      • Looking good...
                        I need to get in that stairmaster...
                        But only cardio I enjoy it's sex lol

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                        • Lol I love that as well!!! Wish I could figure out how to turn that picture the right side up
                          GO HARD OR GO HOME!!!


                          BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE

                          Comment


                          • 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

                            Comment


                            • Keep kicking ass brother.Work out looks great man.

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                              • Getting stronger by the day...
                                It's all it counts mate

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