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  • Nice one... How's your back?
    Felling any pain??
    Lifts still going up you beast

    Comment


    • Thanks frandman back is great still looking out for where I hadnmy hernia surgery but its doing very well most of the lifts that irritated it I keep an eye on but doing very well thanks!!!

      Back and Biceps:

      Bentover Barbell Row: 4x12x 70lbs p/s ( up 15 lbs p/s)
      Wide Grip Lat Pulldowns: 4x12x160lbs ( up 15lbs)
      Cable Rows: 4x15x 160lbs (upn15lbs)
      Low row machine: 4x15x 90lbs p/s (up 20lbs p/s)

      Straight Bar Curls: 4x10x 15lbs p/s
      Incline DB Curls: 4x12 x25lbs
      DB Hammer Curls: 4x10x 30lbs p/s (up 5lbs)
      Machine Preacher Curls: 4x10x 80lbs ( up 10 lbs)

      10 minutes on the bike

      Felt really good at this workout I think the evening workouts might just be OK!!
      GO HARD OR GO HOME!!!


      BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE

      Comment


      • Awesome work brother.As always.Keep it up.

        Comment


        • OK Had one hell of a workout this evening!!

          LEG Day!!!
          Squats: 4x12x 90lbs p/s (up 10lbs p/s)
          Hack Squat: 4x12x 70lbs p/s ( up 15lbs p/s)
          Leg Press:4x12x 4 plates p/s
          Leg Extensions: 4x15x 150lbs ( up 10lbs)
          Lying Leg Curls: 4x15x 130lbs
          Seated Calf Raises: 3x15x 25lbs p/s

          Then did 10 minutes on the Evil Stairmaster!!
          GO HARD OR GO HOME!!!


          BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE

          Comment


          • SHOULDERS:

            Seated Hammer Strength Shoulder Press: 4x10x 80 lbs p/s (up 10lbs p/s)
            Smith Upright Rows: 4x10x 45 p/s (up 10 p/s)
            DB Lat Raises:3x10x 30lbs (up5 lbs)
            Reverse Pec Deck:3x15 x 140( up 5lbs)
            Cable Rope Face Pulls: 4x10x 40lbs
            Front DB Raises 4x10x 30lbs (up 5 lbs)
            Shrugs: 3x15 x 65 p/s

            Hanging leg raises: 3x15x bw
            Ab machine: 3x15x 120lbs
            GO HARD OR GO HOME!!!


            BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE

            Comment


            • Great workout brother.You know,I haven't done reverse pec dec in a long time.Glad I saw you did them.Made me want to include them in this weeks delt workout.Thanks.

              Keep up the great work my brother.

              Comment


              • Chest Triceps and abs

                Flat Bench Press: 4x8x 90 lbs p/s (up 10lbs)
                incline DB Press: 4x8x 70lbs
                Incline DB Flyes: 3x15x 35 lbs ( up 5 lbs)
                Pec Dec Flyes: 3x15x 150lbs ( up 20lbs)
                Hammer Strength Incline Pres: 3x15x45lbs p/s

                Skullcrushers: 4x10x 60 lbs ( up 10lbs)
                Close Grip Bench Press: 4x10x 60lbs ( up 10lbs)
                Dip Machine: 4x10x 70lbs p/s
                Triceps Machine: 4x10x 80lbs

                Ab machine 3x15x130lbs
                Then did 10 minutes on the treadmill incline 4.5 speed 4.5
                GO HARD OR GO HOME!!!


                BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE

                Comment


                • Back and Biceps:

                  Bentover Barbell Row: 4x12x 70lbs p/s
                  Wide Grip Lat Pulldowns: 4x12x160lbs
                  Cable Rows: 4x15x 160lbs
                  Low row machine: 4x15x 90lbs p/s

                  Straight Bar Curls: 4x10x 15lbs p/s
                  Incline DB Curls: 4x12 x25lbs
                  DB Hammer Curls: 4x10x 35lbs p/s (up 5lbs)
                  Machine Preacher Curls: 4x10x 80lbs
                  GO HARD OR GO HOME!!!


                  BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE

                  Comment


                  • Awesome brother.Still kicking ass.

                    Comment


                    • Doing my best didn't go up in weight today but felt good
                      GO HARD OR GO HOME!!!


                      BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE

                      Comment


                      • Today was an awesome workout LEGS!!!
                        LEG Day!!!
                        Squats: 4x12x 100lbs p/s (up 10lbs p/s)
                        Hack Squat: 4x12x 70lbs p/s
                        Leg Press:4x12x 5 plates p/s (up 1 plate p/s)
                        Leg Extensions: 4x15x 160lbs ( up 10lbs)
                        Lying Leg Curls: 4x15x 140lbs ( up 10lbs)
                        Seated Calf Raises: 3x15x 45lbs p/s

                        Then did 10 minutes on the bike, and holy crap legs are cussing me right now!!!
                        GO HARD OR GO HOME!!!


                        BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE

                        Comment


                        • You know you have trained the legs
                          When you can not walk properly out of the gym ...haha I
                          Good lifts mate [emoji106]

                          Comment


                          • Originally posted by kamka604
                            I hate wobbling around work the next day and herring the gay jokes....
                            You not big enough then mate
                            [emoji2]

                            Comment


                            • SHOULDERS:

                              Seated Hammer Strength Shoulder Press: 4x10x 90 lbs p/s (up 10lbs p/s)
                              Smith Upright Rows: 4x10x 45 p/s
                              DB Lat Raises:3x10x 35lbs (up5 lbs)
                              Reverse Pec Deck:3x15 x 150 ( up 10lbs)
                              Cable Rope Face Pulls: 4x10x 50lbs ( up 10 lbs)
                              Front DB Raises 4x10x 35lbs (up 5 lbs)
                              Shrugs: 3x15 x 65 p/s

                              Hanging leg raises: 3x15x bw
                              Ab machine: 3x15x 120lbs

                              Then di d 10 minutes on the treadmill
                              GO HARD OR GO HOME!!!


                              BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE

                              Comment


                              • Nice brother!

                                Comment

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