IronMagazine Bodybuilding Forums


IronMagLabs - Bodybuilding Supplements
Pages: 1

The unleashing...

(CLICK HERE here to view the original thread with full colors/images)



Posted by: SuperFlex

Monday - Upper body/running
Tuesday - Lower body/EFX
Wednesday - no weights/possible cardio
Thursday - Upper body/running
Friday - Lower body/EFX
Saturday - Misc. day, train what feels needed/running
Sunday - rest day/football!

Here are my final refinements... This best fits my schedule and best represents what I need to do. Saturdays will likely be all upper body exercises. I'm dropping to two lower body days, do to the fact that cardio works legs as well. Two good squat days a week and cardio should get me where I want to be...


Posted by: SuperFlex

http://www.youtube.com/watch?v=vkFE3kD32kk

I'm going to break my rusty cage,
and run.......


Posted by: kenwood

lol whats this? your 6th jounal this month? lol j.k man, just busting yo balls . goodluck. looks good


Posted by: SuperFlex

5th...


Posted by: SuperFlex

I put up a basketball goal today for a little extra cardio as well. That will likely be an every day thing or very close to it...


Posted by: SuperFlex

This week will be out of wack...

Upper body

Chest:
3 sets of bench presses for 12,10,6
2 sets of DB flyes
Back:
3 sets of reverse-grip barbell rows for 10
2 sets of DB pullovers
Delts:
3 supersets
a) DB shoulder presses for 10-12
b) rear laterals for 12-15


Posted by: SuperFlex

Quote:
Originally Posted by SuperFlex View Post
This week will be out of wack...

Upper body

Chest:
3 sets of bench presses for 12,10,6
2 sets of DB flyes
Back:
3 sets of reverse-grip barbell rows for 10
2 sets of DB pullovers
Delts:
3 supersets
a) DB shoulder presses for 10-12
b) rear laterals for 12-15
Pretty much the same deal except 3 straight sets of DB shoulder presses and 2 sets of rear pec-dec flyes... Added 3 sets of decline sit-ups with crunches after failure.


Posted by: SuperFlex

http://www.youtube.com/watch?v=p3F6a3ZsccY

I wanna see you try to take a swing at me,
because it's my turn to put you on the ground, ground, ground...


Posted by: kenwood

who's the guy in ur avatar?


Posted by: SuperFlex

Quote:
Originally Posted by kenwood View Post
who's the guy in ur avatar?
Dennis James

What about yours? Dude is huge!


Posted by: kenwood

Quote:
Originally Posted by SuperFlex View Post
Dennis James

What about yours? Dude is huge!
oic....lol me


Posted by: SuperFlex

Quote:
Originally Posted by kenwood View Post
oic....lol me
Looking good man.


Posted by: kenwood

Quote:
Originally Posted by SuperFlex View Post
Looking good man.
why thank you . totally ghey moment lmao


Posted by: SuperFlex

SuperFlex likes the ladies...


Posted by: kenwood

lol... journals get kinda boring when nobody posts in them and stuff. huh? ...you want a good song to listen to when lifting: Def Lepperd- Rock Of Ages. good song, i was sitting on the couch lastnight at 3a.m(up with a 2month old kid(feeding him bottle lol) ) and was bored so i just turned on the tv and browsed through the music on sirus(sp?) channels and wrote down a crapload of songs lol.


Posted by: SuperFlex

Quote:
Originally Posted by kenwood View Post
lol... journals get kinda boring when nobody posts in them and stuff. huh? ...you want a good song to listen to when lifting: Def Lepperd- Rock Of Ages. good song, i was sitting on the couch lastnight at 3a.m(up with a 2month old kid(feeding him bottle lol) ) and was bored so i just turned on the tv and browsed through the music on sirus(sp?) channels and wrote down a crapload of songs lol.
I love music my friend. I wish I could use it to share my understanding with the entire world... I've done the late night music thing more than once myself.

It's not on youtube, but I know limewire will have it.


Posted by: SuperFlex

Lower Body

Quads:
warm-up
4 sets of squats for 10-6
2 sets of machine kickbacks for 15 (it needs a lot more weight...)
Hams:
1 set of lying leg curls for 12
1 set of seated leg curls for 12
Calves:
3 sets of machine calf presses for 20


(CLICK HERE here to view the original thread with full colors/images)

The unleashing...


Article Archives

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60