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#11
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![]() Chest & Back & Calves
DB Bench: 35x15, 50x10, 65x5, 80x5, 95x10, 7, 5, 7 Chest supported row: 45x5, 90x5, 115x3, 135x2x8, 6, 5 Calf raise: 155x5, 255x5, 355x3x8, 6 Incline DB: 70x15, 10, 8 Lat pull: 180x12, 9, 7 4 way neck: lowest resistancex50 (each side) |
#12
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![]() Did you tried new low-carb paleo cream puffs which is really good prior crossfit workout?
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#13
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![]() Quote:
there's a physique show in my town in 10 weeks, and I wanna do it. means I'll have to diet down slightly and change course from mass gain. lose 1-1.5 lbs/week, nothing drastic ![]() Last edited by w1cked : 04-15-2013 at 06:30 AM. |
#14
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![]() delts & arms
floor press: 95x10, 135x10, 185x5, 225x6, 5, 4 hs military: 90x5, 140x2x8 bb curl: 75x5, 115x2x8 rear delt row: 45x2x10 tri pushdown: 70x10 db hammer: 50x10 dumbbell area was mad busy today. barbell floor press felt funny, I'm kinda outta touch with using them for upper body work |
#15
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![]() i threw my right QL warming up on squats today. i'll get a MRI at my GP when I can get an appt soon. I haven't had this happen since April '11
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#16
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![]() lets give this another go? currently recomping, right around the 215 mark, mid teens bf?..
goals are to bring up lagging chest, delts, arms, calves, neck. maintain legs, back, abs, glutes compete in physique/bb, or both, next spring/summer. progress shots taken yesterday: http://i.imgur.com/ZJ7m7zd.jpg?2 http://i.imgur.com/uxbn6dt.jpg?2 6/30/13 Legs & Abs Squat: (95, 135, 185)x5, 225x3, (275, 315, 345, 375)x1, 405x5, x3 GM: (135, 165, 195)x5, 225x2x5 Hack squat: 180x5, 300x8 Leg curl: 70x5, 120x8 Standing calf: (130, 230, 330)x5, 430x8x6 4 way neck: 2nd pinx10, 3rd pinx2x20 Incline situp: 70x2x20 Wrist supination/pronation: (20#/5#)x2x20 chest/back today, will log later. food log is still same, been pretty good at logging 90%+ of intake, excluding some outside meals, and a copious amount of BEER. http://www.myfitnesspal.com/food/diary/samyadas Last edited by w1cked : 07-02-2013 at 07:44 AM. |
#17
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![]() I quite like the cut of your jib, ser.
__________________
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#18
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![]() http://www.youtube.com/watch?v=2RP1vUSNofc&t=3m37s
7/2/13 Chest & back Flat db: 20x15, 35x10, 50x5, (65,80,95)x3, 110x7,6,5 DB Row: 70x10, 100x5, 130x3, 160x3x6 Incline db: 70x3, 85x10, 2x9 Chest supported row: (90, 135)x3, 170x3x12 Hammer chest: 140x5, 200x10, 7 Lat pull: 135x5, 210x2x10 DB anterior raise: 25x3x10 DB lateral raise: 25x2x10 DB posterior raise: 20x2x12 DB lateral raise: 25x2x10 DB posterior raise: 20x2x12 |
#19
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![]() 7/4/13
Delts & Arms db bench: 15x20, 30x15, 45x10, (60,75)x5, 90x12,11,10,8 db anterior raise: 25x2x12 hs lateral raise: 25x10, 50x5, 75x3x6 tri pushdown: 55x5, 75x5, 95x10, 2x9 db curl: 30x5, 50x3x10 hs lateral raise: 75x3x8 tri pushdown: 95x10,11,10 db curl: 50x3x10 db anterior raise: 25x2x12 rear delt row: 35x10, 75x3x10 db lateral raise: 25x2x10 rear delt row: 75x2x10 db anterior raise: 25x12 db lateral raise: 25x2x10 db posterior raise: 20x3x12 db lateral raise: 25x10 db posterior raise : 20x3x12 3 delt heads are getting a lotta volume, probably excessive, but they are blowing up quite nice. |
#20
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![]() pics look great! your legs are crrrrrrrazy
__________________
a major part of my fat loss strategy is yelling "BEEFCAKE" at random points throughout the day. Week 1: 7/13 - 7/19 (-7.4 lbs, net -7.4) Week 2: 7/20 - 7/26 (-4.6 lbs, net -12) Week 3: 7/27 - 8/2 (+2, net -10) Week 4: 8/3 - 8/9 Week 5: 8/10 - 8/16 Week 6: 8/17 - 8/23 |
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