Gymdads Training Log

[gymdad]

Today was Shoulders & Abs
Had a really good workout today

Standing Military Press:3x8x 20lbs p/s ( up 5lbs p/s)
Smith Upright Rows: 3x10x 25lbs p/s
DB Lat Raises:3x10x25 lbs p/s
Reverse Pec Deck:3x15 x 140lbs ( up 10lbs )
Cable Rope Face Pulls:3x15x 80lbs ( up 10lbs )
DB Front Raises: 3x10x 25lbs p/s

Hanging Leg Raises: 3x20x bw
An Crunch Machine:3x20x 170lbs ( up 10lbs )

Got home from work and did 20 minutes on the treadmill speed : 4.2 incline: 5.5

Now that was rough cause my legs hurt so bad from yesterday's leg workout but feeling better

[gymdad]

Thanks F.I.S.T. I definatly know I got shit done this morning this hurt is going to be here for a few days in fact all my workouts this week have stayed with me for a few days!!

[F.I.S.T.]

Awesome workout brother.Great to hear you're feeling it.Thats one of the best pains in the world.Lets you know you GOT SHIT DONE!!! LMAO.

Rest up and get ready for the next session my friend.

[gymdad]

Today was LEG DAY oh my god am I in pain!!!!! But a good pain means they are growing!

Squats: 4x8x 80lbs p/s ( up 10lbs p/s )
Leg Press:4x10x 3 plates p/s
Leg Extensions: 4x15x 140lbs ( up 10lbs )
Leg Curls: 4x15 x 80lbs( up 10lbs )
Seated Calf Raises: 3x15x 35lbs p/s ( up 10lbs p/s)

No cardio tonight legs are gone!!!!

[gymdad]

Today was BACK & BICEPS: wow had a awesome pump going on this morning.

Bentover Barbell Row: 4x8x 55lbs p/s
Wide Grip Lat Pulldowns: 4x8x 130lbs (up 10lbs)
Cable Rows: 4x15x 120lbs
DeadLifts: 3x10x 55lbs p/s (up 10lbs p/s)

Straight Bar Curls: 4x10x 15lbs p/s
Incline DB Curls: 25 lbs p/s
Preacher Curls: 4x10x 50lbs
21's with straight bar: 3 sets x 15lbs p/s

Great workout this morning!!!

[gymdad]

She's got one in mind

[F.I.S.T.]

Awesome work brother.You're kicking ass.

As MrBig stated,there are plenty of great compounds and cycles that she can run with little negative sides and most are fully reversible once she discontinues use.

[MrBig]

There's a few nice things available for her that wont make her sound like a men. lol

[gymdad]

Wow, doin good gymdad, weights are increasing nicely!

Thanks Mr.Big, doing my best,the wife is thinking of trying something after this summer for muscle gain but not a lot of excess weight!!

[MrBig]

Wow, doin good gymdad, weights are increasing nicely!

[gymdad]

Still going great brother.Keep it going my friend.

Thanks brother doing my best to keep upnwith you all!!

OK after going to work at 3 am this morning and not getting my morning workout in went to the gym after work, now I know why I go early in the morning!!!! Anyway today was CHEST, TRICEPS AND ABS

Flat Bench Press: 4x8x 80lbs p/s ( up 10lbs p/s)
Incline DB Press: 4x10x 60 lbs p/s
Incline DB Flyer: 4x15x 25lbs p/s
Cable Crossovers: 4x15 x 57.5lbs p/s ( up 7.5lbs p/s)

SkullCrushers: 4x10 x 60lbs (up 10lbs)
CloseGrip Bench Press: 4x10x 60lbs ( up 10lbs)
V Grip Triceps Pushdowns: 4x20x 70lbs

Hanging Leg Raises 3x20x BW
Ab Crunch Machine: 3x20x 170lbs

Awesome workout this evening can't wait for Back & Biceps in the morning!!!

[F.I.S.T.]

Still going great brother.Keep it going my friend.

[gymdad]

Today was just cardio: 20 minutes on the treadmill incline 5.5 speed 4.3

[gymdad]

Happy Easter everyone, got up early and did 25 minutes fasted cardio on the treadmill incline 5.0 speed 4.5 sweat my butt off thanks to clenbuterol!

[gymdad]

Today was Shoulder and Abs

Standing Military Press:3x8x 15lbs p/s ( up 5lbs p/s)
Smith Upright Rows: 3x10x 25lbs p/s
DB Lat Raises:3x10x25 lbs p/s
Reverse Pec Deck:3x15 x 130lbs
Cable Rope Face Pulls:3x15x 70lbs
DB Front Raises: 3x10x 25lbs p/s

Hanging Leg Raises: 3x20x bw
An Crunch Machine:3x20x 160lbs

This evening did 20 minutes on the bike hill settings level 6

Great workout today Shoulders are on fire!! Abs are on fire.Monday I will be bumping up my clean to a tablet and a half.