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    Frank Lewis
    SUPER MOD

  • Frank Lewis
    replied
    Originally posted by ChinaBar View Post
    Im essentially training 6x per week right now: 3 Bench/chest/shoulders/tris days Sunday, Tues, Thurs and hitting Squats/Deads/Back/Bis on Mon, Wed, Fri

    Its a lot to track but this split gives me a chance to hit all the angles for each body part

    Follow along as I get my shit together for BoB3
    Nice bro! Always cool to see a powerlifter share their log. Any updates?

    Leave a comment:

  • ChinaBar
    Member

  • ChinaBar
    replied
    -

    Im essentially training 6x per week right now: 3 Bench/chest/shoulders/tris days Sunday, Tues, Thurs and hitting Squats/Deads/Back/Bis on Mon, Wed, Fri

    Its a lot to track but this split gives me a chance to hit all the angles for each body part

    Follow along as I get my shit together for BoB3

    Leave a comment:

  • gymdad
    Senior Member

  • gymdad
    replied
    Thanks Pestosterone
    Today was :


    Shoulders & Triceps:
    Shoulder Press Machine: 5x5x 100lbs p/s
    DB Lat Raises: 3x12x30lbs
    Cable Front Raises: 3x12x 40lbs

    skullcrushers: 3x12x 60lbs
    Vbar pushdowns: 3x12x70lbs
    DB Kickbacks: 3x15x25lbs

    Leave a comment:

  • Pestosterone
    Senior Member

  • Pestosterone
    replied
    Nice weights on Incline dbells

    Leave a comment:

  • gymdad
    Senior Member

  • gymdad
    replied
    Chest & Biceps:
    Incline DB Press: 5x5x 75lbs
    Decline Bench Press: 3x10x45 lbs p/s
    Flat bench DB Flyes: 4x15x 30lbs

    E-Z Bar Curl: 5x5x80lbs
    Seated bicep curl machine 4x10x90lbs
    Nautilas bicep machine: 4 x10x 70lbs

    Leave a comment:

  • gymdad
    Senior Member

  • gymdad
    replied
    Join Date: Feb 2015
    Location: Missouri
    Posts: 465

    Last nights workout:

    Legs:

    Squats: 5x10x 80lbs p/s
    Leg Press: 4x12x 4 platesper side
    Seated Leg Curls: 4x12x150
    Leg Extensions: 4x12x 150lbs
    Standing calf raises: 4x15x90p/s
    Seated calf machine: 4x15x90lbs

    Leave a comment:

  • gymdad
    Senior Member

  • gymdad
    replied
    Originally posted by Pestosterone View Post
    Damn 3 weeks off!!!!!! I would b nervous to train legs lol that shit hurts for days I feel your pain...
    Thanks brother testosterone I was nervous and knew the pain would be unbearable but hey got to start back somewhere and what better way than with legs! But god do they hurt!!!!
    Chest & Biceps:
    Incline DB Press: 5x5x 75lbs
    Decline Bench Press: 3x10x45 lbs p/s
    Flat bench DB Flyes: 4x15x 30lbs

    E-Z Bar Curl: 5x5x80lbs
    Seated bicep curl machine 4x10x90lbs
    Nautilas bicep machine: 4 x10x 60lbs( love this machine neverhad thus one anywhere before now you sit on it with arms out in front above your shoulders and curl! Major pump love it!!)
    Feeling really god about workouts right now got a Max Muscle next to the gym love some of their proteins too!!!

    Leave a comment:

  • Pestosterone
    Senior Member

  • Pestosterone
    replied
    Damn 3 weeks off!!!!!! I would b nervous to train legs lol that shit hurts for days I feel your pain...

    Leave a comment:

  • gymdad
    Senior Member

  • gymdad
    replied
    OK finally getting settled in let's get back to hitting it hard at the gym will be working out on Thursday- Sunday, only time I have available from working 10 hours a day at new job. But loving Colorado and my new job!

    Legs:

    Squats: 5x10x 80lbs p/s
    Leg Press: 4x12x 4 platesper side
    Seated Leg Curls: 4x12x150
    Lying Leg Curls: 4x10x90
    Standing calf raises: 4x15x90p/s
    Seated calf machine: 4x15x90lbs

    Holy shit my legs hurt haven't worked them in about 3 weeks with the move and all, but back at it hard and heavy!!!

    Leave a comment:

  • gymdad
    Senior Member

  • gymdad
    replied
    Shoulders & Triceps:
    Shoulder Press Machine: 5x5x 100lbs p/s
    DB Lat Raises: 3x12x30lbs
    Cable Front Raises: 3x12x 25lbs

    skullcrushers: 3x12x 60lbs
    Vbar pushdowns: 3x12x70lbs
    DB Kickbacks: 3x15x25lbs

    Leave a comment:

  • gymdad
    Senior Member

  • gymdad
    replied
    Shoulders & Triceps:
    Shoulder Press Machine: 5x5x 100lbs p/s
    DB Lat Raises: 3x12x30lbs
    Cable Front Raises: 3x12x 25lbs

    skullcrushers: 3x12x 60lbs
    Vbar pushdowns: 3x12x70lbs
    DB Kickbacks: 3x15x25lbs

    Leave a comment:

  • gymdad
    Senior Member

  • gymdad
    replied
    Off day today has to help the daughter move into her new condo in downtown Denver, so guess that was a workout in its own!! Lol

    Leave a comment:

  • frandman2014
    Senior Member

  • frandman2014
    replied
    Nice to see you still hit it hard

    Leave a comment:

  • gymdad
    Senior Member

  • gymdad
    replied
    2nd day back at the gym after my 2nd day of orientation

    Back & Abs:
    Deadlifts: 4x12x 70lbs p/s
    Bent over BB Rows: 4x12x 80lbs p/s
    Hammer Strength Pulldown Machine: 4x10x90lbs p/s
    Low Row Machine: 4x10x90lbs p/s

    Crunch machine: 4x15x150lbs
    Hanging Leg Raises: 4x15xbw

    Leave a comment:

  • gymdad
    Senior Member

  • gymdad
    replied
    OK everyone I'm back at my new gym here in Beautiful Colorado!!! I love it out here had first day of orientation at work then went to the gym, been away for a while so will have to work my way backup!!

    Chest & Biceps:
    Incline DB Press: 5x5x 70lbs
    Decline Bench Press: 3x10x45 lbs p/s
    Flat bench DB Flyes: 4x15x 30lbs

    E-Z Bar Curl: 5x5x80lbs
    Concentration Curls: 3x12x25lbs
    Reverse E-zBar Curls: 3x15x40lbs

    Then did 7 minutes on the stairmaster level 9. Wow forgot about the higher elevation here wear out a lot faster till you get used to it
    gymdad
    Senior Member
    Last edited by gymdad; 10-13-2015, 02:39 AM.

    Leave a comment:

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