[quote]Spock81 wrote:
…
So did you ever hire Chyna as an escort?[/quote]
As much as i want to im putting my money in more productive places
Quads
Warm Up
20 mins on eliptical
Agile 8
Simple 6
Iso Lateral Leg Lift
30x20
40x20
50x20
50x20
Leg Extension
70x20
70x20
70x20
80x20
80x20
Cable Front Squat
130x20
130x20
160x15
180x15
Leg Press Blood Starving Sets
2ppsx20
3ppsx20
3ppsx20
4ppsx20
Barbell Rack Squat FST7 225x15
Front Squat
135x3
185x3
225x3
275x1
275x1
Back Squat
225x3
275x3
315x3
365x1
365x1
405x1
Lil cardio for blood flow and cool down…lil extra calorie burn
Whoop there it is
Warm Up
20 minutes on Eliptical
Agile 8
Simple 6
TDC
Grip Machine
3x15 50lbs
Biceps Cable Complex
Curl Reverse Curl Concentration Curl
3x8 40lubs
Hammer Curl
3x5 70lbs
Shoulder Circuit 3x8
Plate Raise 45
DB Laterals 25
Seated DB Clean and Press 30
Back
Pathos Arc
40x20
40x20
50x20
60x20
70x20
Crucifix
70x20
80x20
90x20
90x20
Seated Cable Row
80x15
80x15
100x15
100x15
PullUps
BWx15
45x15
70x12
90x12
Meadows Rows
45x20
70x15
90x15
90x15
Top Half Shoulder Press
225x3
225x3
255x3
275x1
275x1
Conditioning
Abs
Full Contact Twist 3x15 25 pounds
SuitCase Deadlift 3x15 100 pounds
Ab Wheel 3x15
Eliptical Climer Thing
2 minute Warm Up
19 30 on 30 off intervals
10 minutes cool down
Stretched and massaged in the shower then got some hot cold contrasts in there
Warm Up
20 mins on eliptical
Agile 8
Simple 6
Traps
Overhead DB Shrugs
20x20
25x20
30x20
30x20
Behind the Back Cable Shrug FST7 100 pounds
Chest
Single Arm Pec Dec 3x20 whole stack
Mid to High Scoop Crossover
40x20
50x20
60x20
60x20
Low Incline DB Squeeze Press
70x15
70x15
80x15
80x15
Low Incline Cable Power Fly
70x15
80x15
80x15
90x12
DB Floor Fly to DB Floor Press
3x6x6 90lbs
Hang Cleans
135x3
135x3
185x3
225x3
225x3
255x3
Flat Bench From Pins
225x3
225x3
275x3
315x3
345x1
345x1
Extra foami rolling and and 10 minute slow pace on eliptical
Warm Ups
20 mins on eliptical
Agile 8
Simple 6
VBar Pushdown ss Rope CCurl 7 sets of 8
140 and 55
Close Grip Reverse Band Bench ss Barbell Cell 5x5
275 and 105
Abs
Suitcase Deadlift 3x15 100lbs
Full Contact Twist 3x15 25lbs
Ab Wheel 3x15
Conditioning
Eliptical Climber
2 minute warm up
19 30 on 30 off intervals
10 minutes slow pace
For anyone who cares…
Contact info in my hub…
Im out
FRICK!! I totally thought this was going to be a post like “i’m just going to keep posting in my log while staying out of GAL”
BUT IT’S NOT! IT’s not a post like that at all!!! aaaaaaaaaaaaaaasaa
Dammit I got nail polish on my a key. A will be blue forever! ANd so will my heart!
[quote]Spock81 wrote:
FRICK!! I totally thought this was going to be a post like “i’m just going to keep posting in my log while staying out of GAL”
BUT IT’S NOT! IT’s not a post like that at all!!! aaaaaaaaaaaaaaasaa
Dammit I got nail polish on my a key. A will be blue forever! ANd so will my heart!
[/quote]
You know where to find me…
I sent you an email I hope it doesn’t go to junk mail!
[quote]Spock81 wrote:
I sent you an email I hope it doesn’t go to junk mail![/quote]
Got it and thanks for letting me know about the typo.
So anyone who has tried emailing me but failed please accept my apology and heed this
There is no “C” in my email addy. It was a typo.
Keep in touch