[quote]spar4tee wrote:
Reps on reps on reps.[/quote]
Ah yeah gettin all kiiiiiinds of pumps lol
Thursday total body today, going to a rave later
Machine fly 3x10-20
Incline hammer strength 3x10-20
Rope pull-overs - 3x10-20
Reverse hammer strength row - 2x10-20
Cable lateral raises - 2x10-20
Rear shoulder fly - 2x10-20
Cable push downs - 3x10-20
Leg extensions - 2x10-20
Seated dumbbell curls 2x10-20
Reverse grip push downs 3x10-20
Cable curls - 2x10-20
Lying leg curls - 2x10-20
Seated calf raises - 2x10-20
Leg raises - 2x20
Cable crunches - 2x20
Saturday - Total body
Machine fly - 2x10-20
Low to high cable fly - 2x10-15
Hammer strength pull downs - 2x15-20
Cable rows - 2x10-15
Rear cable fly - 2x15-20
Machine laterals - 2x10-15
Machine shoulder press - 2x15-20
Rear standing upright rows - 2x15-20
Leg extensions - 2x15-20
Lying leg curls - 1x20
Single arm triceps extensions - 2x15-20
Seated dumbbell curls - 2x10-15
Rope hammer curls - 2x15-20
Standing dumbbell triceps extensions - 2x15-20
Standing calf raises - 2x20
Machine crunch - 2x20
Leg raises - 2x20
Do some deadlifts.
[quote]spar4tee wrote:
Do some deadlifts.[/quote]
No way I’m not hotttttt enough 
Did total body Monday and did it again today, sexy as fuck lol Jethus cwithe, don’t feel like writing it all out my formula is
Heavy compound lift for a heavy single double or triple
Then
2 exercises per body part and 2 sets each exercise all using the 10-20 rep range and done quickly, within an hour the entire workout is done
[quote]spar4tee wrote:
Do some deadlifts.[/quote]
[quote]spar4tee wrote:
Do some deadlifts.[/quote]
No way I’m not hotttttt enough
Did total body Monday and did it again today, sexy as fuck lol Jethus cwithe, don’t feel like writing it all out my formula is
Heavy compound lift for a heavy single double or triple
Then
2 exercises per body part and 2 sets each exercise all using the 10-20 rep range and done quickly, within an hour the entire workout is done
lol
Did total body again today, had the best home made breakfast sandwhich today before I trained my god so yum.
Been doing total body workouts with the same structure as I put out, today I changed it up
Hack squats, lying leg curls
Machine fly, incline hammer strength
Lat pull down, cable rows
Lateral machine, rear cable fly
Rope press downs, machine dips, incline extensions
Hammer curls, cable curls, preacher curls
Seated calf, standing calf
Machine crunch, leg raises, side bends
4-0-4 tempo, 1x6-15 reps each set to failure
Was done in under an hour
Currently holding at 225lbs gradually getting leaner at this weight
Decided to switch up my workouts back to split from total body
Chest and triceps today
High to low cable fly 4x12
Incline hammer strength press 4x12
Bench press 4x8
Machine fly super-set with push-ups 4x12 each
Rope push-down 4x15, drop-set of 10 after the last
Cable overhead extension 4x15, drop-set of 10 after the last
Dip machine 3x20
Machine crunch 3x20
Leg raises 3x20
Side bends 3x20
I pyramid up in weight each set and alter my tempo on each set from slow to fast as the weight increases to make the most from each set and increase overal time under tension
Alright so Tuesdays workout back and biceps
Rope pullovers 4x12
Lat pull downs 4x8-12
Reverse hammer strength rows 4x12
Dumbbell rows 4x12
Dumbbell curls 4x8-12
Preacher curls 3x15
Cable curls 3x12-15
Wednesday - day off
Thursday arms
Preacher curls 4x10-20
Cross body hammer curls 4x8-10
Concentration curls 4x10-15
Dumbbell curls 3x8-12
Cable curls 3x15-20
Rope press downs 5x12-20
Overhead extensions 4x15-20
Dip machine 4x20
Single arm rope press downs 4x15-20
Alright so I have mono lol so my lifts have taken a hit, I’ve been exhausted non stop and sleeping 10-14 hours a day, still making my way to the gym although I haven’t been updating much.
Chest and triceps
Barbell bench
135x10
185x4
225x4
275x4
315x4
355x4 easy thank god
Incline hammer strength
1ppsx12
2ppsx12
3ppsx10
4ppsx8
5ppsx6
Low to high cable fly - 4x8-12 dropset of 15 after last set
High to low cable fly - 4x10-12 dropset of 15 after last set
Rope push down 5x15 dropset of 20 after last set
Dip machine - 3x20
Overhead v bar extension - 4x15 dropset of 20 after last set
Single rope push down - 4x8-12 dropset of 15 after last set
Sick… because you have mono.
[quote]spar4tee wrote:
Sick… because you have mono.[/quote]
Thanks… Ahahahahaha
Back and biceps
Barbell rows
135x12
185x12
225x10
275x8
315x8
Close grip pull downs
140x12
180x12
220x10
Stack x8
Hammer strength row
2ppsx12
4ppsx10
5pps and a 25psx8
Rope pullover 5x10-20
Hammer strength pull down seated backwards 4x10-20
Dumbbell curls 3x10-20
Preacher machine 3x8-10 dropset after last set of 15
Straight bar cable curl 3x10-12 dropset after last set of 15
Cross body hammer curls - 1 triple dropset - 10,10,10
Shoulders and traps
Machine shoulder press - 4x8-15 dropset of 12 after last
Rear shoulder fly - 4x10-20 dropset of 15 after last
Lateral raises - 4x8-15 dropset of 15 after last
Rope front raises - 4x8-15 dropset of 10 after last
Standing rear cable fly - 4x10-30 dropset of 9 after last
Lateral raise machine - 4x8-15 dropset of 15 after last
Dumbbell shrugs - 5x10 no rest between sets lowering weight after every set
Rear shrugs - 4x8-15 dropset of 15 after last
Biceps, triceps and abs
Barbell curls 4x8-10 last set was with 135lbs
Preacher curls 4x10-15 dropset of 15 after last
Hammer curls 4x10-15
Cable close concentration curls 4x10-20 dropset of 15 after last
Single arm cordova rope extensions 4x10-20 dropset of 15 after last
Close grip decline 3x20 last set was with 315 easy
Overhead cable extensions 4x10-20 dropset of 20 after last
Neutral cable push downs 4x8-15 dropset of 20 after last
Machine crunch 2x25
Hanging knee tucks 2x25
Machine crunch 2x25
Leg raises 2x25
Side bends 2x25
Legs
Back squats 5x5
Leg extensions 3x30
Standing leg curls 3x10-12
Stiff leg dead lifts 3x10
Standing calf raises 4x20
Cable crunches 2x25
[quote]Blackaggar wrote:
Stiff leg dear lifts 3x10
[/quote]
Hilarious. lol
600x5x5 right?