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02-25-2019, 09:53 PM | #76 |
Vet
Join Date: Mar 2013
Posts: 111
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Chest & Triceps
ISO incline press: 90x10, 180x8, 270x10, 290x6 Triceps Press: 210x10, 250x10 Pec Deck: 130x10, 190x8, 205x6 Cable Pushdowns: 100x10, 115x6 Single Rope: 30x8, 35x6, 20x10 Delt Dumbbell Lateral raises: 35x10, 45x10, 55x10 Machine Lateral raises: 100x10, 130x8 Cable cross over: 25x10, 35x8 |
02-25-2019, 09:57 PM | #77 |
Vet
Join Date: Mar 2013
Posts: 111
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2-25-2019: after today’s chest/tris workout. Slightly flexed because I turned at my torso.
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02-28-2019, 09:15 PM | #78 |
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Join Date: Mar 2013
Posts: 111
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Legs 2/28. Ran out of time because there was a bunch of high schoolers there today. So I skipped straight leg deadlifts.
Squat: 135x10, 225x10, 315x10 Hack Squat: 180x10, 270x10 Leg Extensions: 180x10, 240x10, 250x10 Leg Press: 565x10, 745x10, 925x10 Prone leg curls: 65x10, 110x10, 155x10. Calf raises on leg Press:250x10, 350x12, 350x12, 350x12.... Single leg 150x10, 190x10 |
03-04-2019, 06:44 PM | #79 |
Vet
Join Date: Mar 2013
Posts: 111
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Yesterday’s Back & Biceps
ISO pulldown: 90x10, 180x10, 270x10, 320x6, 180x10, 90x12 Seated Rows: 270x8, 320x8, (wide) 180x10 Rear Delt: 45x10, 55x10, 60x10 Hammer Curl: 65x10, 70x10 Preacher Curls: 95x10, 115x8 ISO bicep curl: 90x8, 135x5 (failure) 110x8 Shrugs: 135x10, 225x10, 315x10, 365x6 |
03-04-2019, 07:45 PM | #80 |
Banned
Join Date: Jan 2016
Posts: 1,613
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Arms looking SWOLE brother! Well done!
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03-04-2019, 07:49 PM | #81 | |
Banned
Join Date: Jan 2016
Posts: 1,613
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Quote:
It looks as if you SUPERSET chest with tris. I don't recommend this as Tris will fatigue as you keep hitting chest. You need those strength from Tris to hit them chest extra hard. I would do chest first then finish up with Tris. You're still getting tris worked while doing pressing movements (chest). Just my advice brother. You're looking good. Keep the results rolling!!! |
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03-06-2019, 06:45 PM | #82 | |
Vet
Join Date: Mar 2013
Posts: 111
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Quote:
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03-08-2019, 10:11 PM | #83 |
Vet
Join Date: Mar 2013
Posts: 111
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Chest/tri/shoulder
ISO incline: 90x10, 180x8, 270x8, 290x8 Triceps Press: 210x10, 250x10 Pec Deck: 130x10, 190x8, 210x7 (failure) 100x6 Single Rope: 30x8, 35x10 Reverse grip pull down: 20x10, 30x6 Cable push down: 65x10, 80x10 Delt dumbbell Lateral raises: 35x10, 50x8 |
03-08-2019, 10:11 PM | #84 |
Vet
Join Date: Mar 2013
Posts: 111
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Legs
Squat: 135x10, 225x10, 315x12 Leg Press: 565x10, 745x12, 925x12, 1015x6 Leg Extensions: 180x10, 240x10, 260x8 Straight leg dead’s: 135x10x2 Prone leg curls: 110x10, 140x10, 160x7 Calf raises (leg Press): 250x10, 310x10, 350x10... Single leg: 150x10, 210x10 |
03-12-2019, 09:46 PM | #85 |
Vet
Join Date: Mar 2013
Posts: 111
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Back & Biceps. Tried a new thing with negative only on preacher Curl. Also only did light dumbbell shrugs because my traps are coming back faster than the rest of my shoulders.
ISO pulldown: 90x10, 180x10, 270x10, 320x7 Seated Rows: (wide) 180x10, 270x8 Cable t-bar Rows: 160x10, 180x10 Rear delt: 45x10, 55x10, 65x6 Hammer Curls: 70x10, 75x7 ISO bicep: 90x10, 135x8, 90x10 Preacher Curl: negative only 155, 200 Shrugs (dumbbell) 65x10, 70x10x2 |
03-14-2019, 09:06 PM | #86 |
Vet
Join Date: Mar 2013
Posts: 111
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Was forced to do legs yesterday rather than on Friday this week because of work schedule.
Legs Squat: 135x10, 225x10, 315x8, 365x6 Leg Press: 565x10, 745x10, 1015x10 Leg Extensions: 180x10, 240x10, 250x10 Prone curls: 110x10, 140x10 Calf raises on leg Press: 250x10, 310x12, 350x12... Single leg 170x10, 210x10.... both 250x21 |
06-11-2019, 08:56 PM | #87 |
Vet
Join Date: Mar 2013
Posts: 111
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New pic. Down to 202lbs. Been walking around 8-12 miles a day with the Post Office job
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06-11-2019, 08:59 PM | #88 |
Vet
Join Date: Mar 2013
Posts: 111
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Been going to the gym still but have dramatically dropped how many sessions because of how exhausted I am from work. Trying to get my body use to work before I go to the gym and overtrain.
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06-12-2019, 01:33 AM | #89 |
Moderator
Join Date: May 2019
Posts: 1,027
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Fantastic transformation brother! You've also gotten strong AF. Keep up the great work.
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