Alright, thanks for the schoolin. I’m gonna fuve it a shot Friday.
Chest/Tri’s
Shoulder warm up/Arm Bike/Pec Deck
Flat Bench 8x3 135-365
Fkat DB Fly
75x12
85x10
95x10
HS Incline
2platesx12
3platesx10
3plates+25x8
Low Incline Fly
70x12
80x12
90x12
Deline BB Press
225x12
275x10
315x8
Low Cable CrossOver
50x12
70x10
90x8
Tri’s
Close Grip off Pins
205x12
235x10
265x8
Powerdown
120x120
140x10
170x10
Decline Cable PJR
110X12
130X10
160X10
Thought about doing penis helicopter but decided against it as it was too hard at the time.
will do later
Holy flies batman! I read all that and was like “damn”,
then I skimmed
[quote]Ct. Rockula wrote:
Thought about doing penis helicopter but decided against it as it was too hard at the time.
will do later[/quote]
and was like “I see…wait what?”
Ya know, I really don’t know why I can do such heavy flies. I guess my back’s width has something to do with it.
And don’t tell me you never do penis helicopters or have erections at the gym.
I too, am amazed that someone can knock out 10 reps of 95# db flyes.
You sure you’re not mistaking “Press” for “Fly”?
Beast mode
completely sure, my form is perfect for flies. All the way down in an arc and then on the return arc, push db’s back over face.
all hugging motion, never punching.
and besides, the trainer keeps my form in check.
ACTUALLY
I may owe the flies to Akuma now that I’m thinking about it.Last summer, he told me about “mid repping” Incline flies…I started doing them and my capacity for holding weight in the position went up.
“mid rep” would be not fully closing the fly movement and stopping about 3/4 the way down.
Once I stopped doing that I noticed the full rep fly numbers went up.
something else that comes to mind is the rear delt machine
I maxed that machine out on fst-7 sessions once a week. I’ll aqssume that move is the exact opposite of a chest fly. which again would aloow for more control on the way down…kinda like how a bent over row helps out a flat bench press.
wait, was it Akuma?
Hmm-mm, so you’re a lover, not a fighter?
Bitch-ass vamp, I swear
Seriously Rock, total beast mode on those flyes. Awesome!
[quote]Nikki9591 wrote:
Hmm-mm, so you’re a lover, not a fighter?
Bitch-ass vamp, I swear[/quote]
Nikki, Nikki, Nikki, mt dear. With me, kissing and killing come in the same move.
[quote]Mascherano wrote:
Seriously Rock, total beast mode on those flyes. Awesome![/quote]
thank you
crying baby
her hungry
[quote]Ct. Rockula wrote:
crying baby
her hungry[/quote]
You still breast feeding her? And by “you” I obviously mean…YOU.
But seriously, how’s the baby?
<— baby daddy here with genuine love for babies 
[quote]inkaddict wrote:
[quote]Ct. Rockula wrote:
crying baby
her hungry[/quote]
You still breast feeding her? And by “you” I obviously mean…YOU.
But seriously, how’s the baby?
<— baby daddy here with genuine love for babies :D[/quote]
She’s awesome, dude. I really did not know babies had personalities, but, they really do. She’s so mellow.
And, you might be her dad. lol
She’s crazy white…she better darken up soon. haha
Hams/Glutes
Bike Warm Up
Crucifix Curl
Seated Ham Curl
110x12
120x10
130x10
Deadlifts 8x3 225-545
IDL/SLDL
225x12/60x12
275x10/80x10
335x7/90x10
Single Leg Prone Ham Curl/Standing BW Leg Curl
50x12
60x10
70x8
Reverse Hyper
50x12(3)
Normally, I dont care about what other people do in the gym…except creatinekid
BUUUUUUUUUUTTTTT
I saw a guy shoulder press on the leg press. As in kneeling on the part you sit on and pushing the playform.
[quote]Ct. Rockula wrote:
[quote]inkaddict wrote:
[quote]Ct. Rockula wrote:
crying baby
her hungry[/quote]
You still breast feeding her? And by “you” I obviously mean…YOU.
But seriously, how’s the baby?
<— baby daddy here with genuine love for babies :D[/quote]
She’s awesome, dude. I really did not know babies had personalities, but, they really do. She’s so mellow.
And, you might be her dad. lol
She’s crazy white…she better darken up soon. haha[/quote]
It’s possible, I’m pretty potent 
You saw some dude doing shoulder presses on the leg press? So they have mirrors next to the leg press then…
[quote]inkaddict wrote:
[quote]Ct. Rockula wrote:
[quote]inkaddict wrote:
[quote]Ct. Rockula wrote:
crying baby
her hungry[/quote]
You still breast feeding her? And by “you” I obviously mean…YOU.
But seriously, how’s the baby?
<— baby daddy here with genuine love for babies :D[/quote]
She’s awesome, dude. I really did not know babies had personalities, but, they really do. She’s so mellow.
And, you might be her dad. lol
She’s crazy white…she better darken up soon. haha[/quote]
It’s possible, I’m pretty potent
You saw some dude doing shoulder presses on the leg press? So they have mirrors next to the leg press then…[/quote]
Ink you’re so silly, vamps don’t have reflections.
That’s Vamp 101.
I’ll only be impressed if he leg presses on the shoulder press station.
I do shrugs on the leg press…
[quote]inkaddict wrote:
[quote]Ct. Rockula wrote:
[quote]inkaddict wrote:
[quote]Ct. Rockula wrote:
crying baby
her hungry[/quote]
You still breast feeding her? And by “you” I obviously mean…YOU.
But seriously, how’s the baby?
<— baby daddy here with genuine love for babies :D[/quote]
She’s awesome, dude. I really did not know babies had personalities, but, they really do. She’s so mellow.
And, you might be her dad. lol
She’s crazy white…she better darken up soon. haha[/quote]
It’s possible, I’m pretty potent
You saw some dude doing shoulder presses on the leg press? So they have mirrors next to the leg press then…[/quote]
I do not understand.