Thread: The alpha male

chest an tris

crossovers

50 x 12 x 3 sets
60
70
75 all for 12

100 x 12
100 dropset....dropped 4 times



smith bench

1ps x 12 x 3sets
2ps x 12
3 ps x 12
3ps+25 x 8 or 9(shit)


incline cable flye

80 x 8 to 12 x 3 sets



incline skulls

160 x 12 x 3 sets



cable kickback

40 x 12 x 3 sets



single overhead db ext


35 x 12 to 15 x 5 sets

how much longer do you have on your cycle?

4 to 6 weeks

keep it up no hard feelings man shit happens i took shit the wrong way and for that i apologize

sunday

back- bis


underhand pulldowns


250
260
270
280
290 all for 12


underhand seated wide row

200
220
230
250
260 all for 12


db row

couple sets with 120 pound dbs



incline cable pullover

100
110
120
130 all for 12


db goodmorning/stiff dead kinda thing

120s x 8 to 12 x 4 sets

did some circuit training and walking today...nothing cool

you get the new korn? its got some of that mixing stuff on it

same as all there other albums...two good songs

Your a beast bro

i love sarcasm

delts

giant sets


db laterals...db upright rows...arnold presses...db front raises


4 sets...no rest between exercises...painful


cable laterals

30
35
40
45
50 all for 12



1 set of nautilus seated presses with stack for ? reps...at least 8 or so


rear ronnie cables

5 sets

db shrugs

5 sets


maybe crunches and cardio b4 bed

GOOD pOST

Wow you are moving some nice weight, keep up the good work like the fact that you put vids into your log..

Originally Posted by KILLEROFSAINTS

i love sarcasm

serious brah, handstand push ups.... woof

cool log so far. 2 questions;
how old are you
what is your end goal (power or physique)

goal is to reach 230 or 240...weight i met wife at...i dont care about getting any stronger as my joints are trashed....growing up i just wanted to be and strong like a 80s wrestler... now i just want to look decent for the wife...shes too hot to have a fat husband

i am 27

Keep this log up. One of the best I have seen lately. Are you cutting after the cycle or after PCT

supposed to be cutting now but ive been too much of a bitch to hit the cardio...waist still been shrinking though

Originally Posted by KILLEROFSAINTS

supposed to be cutting now but ive been too much of a bitch to hit the cardio...waist still been shrinking though

As much as cardio sucks I would start with walking on an incline treadmill. Its easy, its boring, but it is effective with the right diet. Just something to think about.

Looks like you got some strong triceps bro. Keep it up. Have you ever made it to the 1500 club?

less boring cardio would be to hang and beat a heavy bag.
My personal fav though I also use an elliptical.

I love you

i used to box an do mma for cardio.... traveling was too much

i recently busted my heavy and speed bag while angry


I KNO U LOVE ME BEN-----I AM POPULAR


arms


TRI SET

DB CURLS---HAMMER CURLS-----ARNIE CURLS

no rest....4 or 5 times


incline curls

40 x 20 x 3 sets.....1 set of statics an negs





single oh ext
40 x 12 x 5 sets



incline skulls

100
110
120
130
140
all for 12



single uh ext
60 x 12 x 4 sets

Good logging!!

I did some legs today...nothing cool