Back
Tried out a new gym. So awesome. Price? So not awesome. Maybe someday.
Warm ups
NG pulldowns
6 x 8-12
Face pulls
4 x 25
Chest supported row
3 x 10
~workin
3tp x 6 x 8
Upright row
135 x 4 x 15
Deadlift, raw, beltless, w/all the chains
wut
365 plus chains x 5 (video)
315 plus chains x 3 x 8
Back extensions
2 x 20
WG scap pulldowns
2 x 12
Light chest and shoulders
Good flow tonight. Zen and what not.
Warm ups
Fly machine
4 x 15
Incline BB, mnt dog style
185 x 4 x 10
~immediate drop after last set
135 x 25
Seated rear delt raises
15s x 4 x 40
Mnt dog lateral swings
50s x 4 x 30
Reverse fly machine / side raise machine
4 x 15 each
Shoulder press machine
4 x 10-12
Look at that V taper in the avi! Wow!
Well thank you Ms. Snapper 
Legs
Good day. It cut short at the end, may be for the best.
Warm ups
Leg curls w/2 second hold at contraction
3 x 8-10
~workin
4tp x 4 x 8
~strip set
4tp x 8, 3tp x 13, 2tp x 18, 1tp x 21
Leg extensions
3 x 12
~workin
5tp x 4 x 12
5tp x 1 x 12 plus 40 partials
Leg press w/bands (loose at lockout), feet close and low (dat teardrop)
3 x 10
~workin
14tp x 2 x 35
18tp x 2 x 20
Box squat, full stop on box, went light weight high rep, lower back felt bad
wut
225 x 4 x 15
DB lunges
45s x 3 x 20yds
Seriously
Holy FUCK dude
Nice
haha thanks bud
Heavy chest, back, triceps, shoulders
Ish day. Been under the weather. Just went through the motions.
warm ups
Fly machine
4 x 20
HS Chest w/monster minis doubled
2 x 10
~workin
4tp x 4 x 6-8
Incline BB /ss/ monster mini chest stretch
225 x 8 / mm band x 10 – x 4 rounds
DB Flat press
100 x 4 x 12-15
Pulldowns (various grips)
10 x 10
Overhead Rope Extension
5 x 15
Rear Delt /ss/ Side Raises
5 x 12-15 each
Guillotine Press
185 x 25
Back
Not bad. Been better.
Warm ups
BB row
3 x 12
~workin
225 x 6 x 10
Upright row
135 x 4 x 12
T bar machine
3 x 12
~workin
4tp x 6 x 12
HS shrugs
8tp x 4 x 15
Deadlift against gray bands, raw, beltless
wut
405 x 3 x 1
315 x 3 x 4
Sternum pull ups
2 x 10
Light Chest / Shoulders
Felt great tonight.
warm ups
Fly machine
4 x 12
HS flat back press
3 x 10
~workin
8tp x 4 x 10
Bent Over Rear Delt
15s x 4 x 40
Lateral Swings
60s x 4 x 35
Rear Delt Machine /ss/ Side Raise Machine
4 x 12 each
HS Shoulder Press
6tp x 2 x 8
4tp x 2 x 15
Arms
In and out.
Warm ups
3 board, full pause, no spot
wut
365 x 3
335 x 2 x 4
275 x 2 x 7
Preacher curl machine
110 x 4 x 6 plus 6 partials
Dip machine
stack x 4 x 20
Concentration curl
4 x 8
Rope pushdowns
6 x 15
Cable curl
4 x 12
Chest
Training schedule got thrown off by a visit from my lovely lady. Totally worth it. I did legs last saturday, promise.
Warm ups
Fly machine
4 x 20
Rear delt /ss/ pushdowns
5 x 15 each
DB fly, slow and deliberate
55s x 4 x 15
BB bench
wut
275 x 3 x 5
~every rep paused and no lockout
185 x 20
HS incline
6tp x 3 x 12
~drop set
6tp x 12
4tp 2qt x 15
4tp x 18
2tp 2qt x 21
2tp x 25
Back
Obamney 2012!
Warm ups
pull-ups
6 x 10-12
DB dead stop row
130 x 4 x 10
T bar row machine, wide grip
3 x 12
~workin
4tp x 4 x 12
BB shrugs
225 x 4 x 25
Rack pulls, below knee, beltless, pause
wut
515 x 4 x 3-5
Scap pulldowns, wg
4 x 12
This lady…better not have been Widow.
powders pimphand
ct rock - lol
Deltgasm
goodfeelins.jpg
Warm ups
Rear delt raises
15s x 5 x 40
Lateral swings
60s x 5 x 35
Rear delt machine / side raise machine
5 x 10-12 each
HS OHP
135 x 3 x 10
185 x 2 x 8
Wtf kinda answer is that? Ill whoop your ass.
[quote]DixiesFinest wrote:
Obamney 2012!
[/quote]
You a Southern democrat?
Glad you got the girl. At least for a visit.
ct rock - your widow is safe with you my friend
kpsnap - no ma’am, just a good old fashioned anarchist who doesnt see a difference between two wrong choices
Arms
Paingasmic.
Warm ups
Rope pushdowns / DB curl w/3sec neg / bench dips
150 x 10 / 25s x 8 / bw x failure (average - 38) – x 5 rounds
BB curl w/2 count hold / chincrushers / ez bar reverse curl
95 x 8 / 125 x 15 / 75 x 15 – x 5 rounds
Legs
lolfthis.jpg
Warm ups
Leg curls
3 x 12
~workin
4tp x 4 x 12, 1 x 12 plus 35 partials
Leg extension
3 x 12
~workin
5tp x 4 x 12, 1 x 12 plus 35 partials
Leg press
(“squat press”) against monster mini bands, shoulder width stance
12tp x 2 x 35
14tp x 25
16tp x 15
BB squat to box, pause on box, beltless
wut
315 x 4 x 6
DB lunges / unilateral leg press
40s x 20yds / 6tp x 12 – x 3 rounds
BB RDL
315 x 2 x 8 (lower back erupted, called it)
C/B/T/S
Zen and what not. Good day. Pressing last sucks.
Warm ups
Fly machine
4 x 20
Pull-ups (various grips)
4 x 10-12
Rear delts /ss/ pushdowns
5 x 10-15 each
DB fly n press (slow n deliberate)
2 x 15
~workin
55s x 4 x 12
Incline BB (mnt dog style)
2 x 10
~workin
225 x 4 x 8
1 board press (full pause on board, wg)
wut
315 x 2 x 3
275 x 2 x 3
Pulldowns, wg, scapula stretch
4 x 15
Side raise machine
3 x 12
HS incline
4tp x 40
Back
New lower back torture device. Video will follow.
Warm ups
Pull-ups
6 x 10-12
Chest supported DB row
2 x 10
~workin
90s x 6 x 12
HS shrugs
8tp x 6 x 15
Back extensions w/BB snatch grip / normal extensions
215 x 6 / bw x 12-15 – x 4 rounds
V handle row / wide grip pulldowns
4 x 10-12 each
Chest/Shoulders
the pumpz, I have them.
warm ups
Fly Machine
4 x 15
Incline BB (mnt dog style)
2 x 12
~workin
185 x 4 x 12
Guillotine Press / band chest stretch
225 x 10 / monster minis x 15 — x 2
Rear Delt Raises
20s x 4 x 35
Lateral Swings
60s x 4 x 30
Rear Delt Machine / Side Raise Machine
5 x 12 each
Shoulder Press Machine
4 x 8