Type: Posts; User: joe 2013; Keyword(s):
been using Z's gear for quite a while now and let me tell you everything is top notch . Also service , communication and shipping are first class . One of the best out there
i h?ve been running th? gray tops for the last 2 montes and they are really good . did a blood test injecting only 5ius instead of the standard protocol of 10ius and they tested at 20 ! a few...
pulldowns superset with pullovers 4x15-10 reps
hammer rows 5x15-10 reps
seated cable rows 3x12 reps
machine rows 3x15 reps
dumbell shrugs 5x12 reps
did some abs work at the end ,...
incline dumbell press 5x15-8 reps
hammer chest press 4x12 reps
incline dumbell flies 4x10 reps
dips 3xmax reps
cable crossovers 4x15 reps
leg press : did total 15 sets x 20 reps ( i know...i went crazy )
sumo squats 4x12
lying leg curls 5x15-10 reps
dumbell deadlifts 4x10
leg extensions 3x20 reps
calves at leg press 6x15
killed back this morning .
assisted pull ups 5x10
hammer vertical rows 4x12
reverse grip pulldowns 4x10
reverse grip barbell rows 4x12
dumbell rows 3x10
cable pullovers 3x15
close grip cable...
took 2 days off as i had to work long hours
yesterday : cardio-abs
abs 15m circuit
today : shoulders
barbell front press 5x15-8 reps last set heavy
parallel grip pulldowns 5x15-10 reps
barbell rows 5x12 reps
dumbell rows 4x10 reps
hammer pulldowns 4x12 reps
close grip cable rows 4x10 reps
rack deadlifts 4x10 reps
saturday : back-traps
pulldowns superset with pullovers 6 sets 15-10 reps
barbell rows 6 sets 15-10 reps
rack deadlifts 5x10 reps
low cable rows 5x15 reps
barbell shrugs front 3x10 reps...
triset : barbell front press , standing laterals , dumbell upright rows 5 setsx15-10
rear delt machine 4 sets 12 reps
rope face pulls 3x15 reps
abs 200 reps different exercises...
straight bar pushdowns superset with preacher curls 6x15-10 reps
lying dumbell ext. superset with scott dumbell curls 5x12 reps
reverse grip pushdowns superset with hammer curls 4x10 reps...
incline barbell press 5x15-10 reps
incline flies 5x12 reps
bench press superset with cable crossovers 4x15 reps
dips 3xmax reps
weight this morning 192 pounds , feeling good and...
rack deadlifts 5x10
cable pullovers 4x15
hammer rows 5x12
low cable rows 4x15
dumbell shrugs 5x10
also did some abs work at the end
behind the neck press superset with standing laterals 7 sets 15-10 reps
rope pushdowns superset with cable curls 4 sets 15-10 reps
incline dumbells extensions superset with...
yeah i wish i could afford that....i ran them once for about 2 months and i swear to God i never looked better
back from my short trip to Italy...
today : back-chest
wide grip pulldowns 4x15-10 reps
barbell rows 4x10 reps
cable rows 3x15 repsrack
deadlifts 3x10 reps
barbell shrugs 4x10 reps...
leavin' tomorrow for italy ( rome ) for 5 days to see my family and at the same time celebrating 20 years of marriage with my sweety..
chest - arms :
incline barbell press 5x10 reps
incline flies 4x12 reps
chest press 4x15 reps
pec deck 4x15 reps
dips 3x max reps
dumbells extensions 4x12 reps
barbell preacher curls 4x12...
close grip pulldowns 5x15-10 reps
hammer rows 5x15-10 reps
dumbell rows lying on incline bench 4x12 reps
seated cable rows 4x12 reps
hyperextensions 4x15 reps
dumbell shrugs 5x12...
double split today :
barbell front press 5x15-15-12-10-8 reps drop set on the last set
cable laterals 2x12 reps
caable laterals from behind 2x12 reps
rear seated laterals 3x12...
5-07 chest-back supersets
incline barbell press superset with pulldowns 6x15-10 reps
incline flies superset with hammer rows 6x15-10 reps
low cable rows superset with chest press 6x15-10 reps
still hittin' hard as ever ....thanks guys
leg extensions 5x20 reps
hack squat ( 12 reps ) superset with leg press ( 20 reps ) 5 sets
lying leg curls 3 sets 15-12-10 reps
SL barbell deadlifts 3 sets 15-12-10 reps
lunges 3 sets...
hammer pulldowns superset with wide grip hammer rows 5 sets 15-10 reps
close grip cable rows 4x12 reps
low cable rows 4x15 reps
pullovers 2x15 reps
wide grip ulldowns 2x15 reps...
behind the neck press 5x15-10 reps
standing laterals 4x12 reps
high cable rear delts 4x12 reps
cable upright rows 4x10 reps
machine press 3x15 reps
rope face pulls 3x15...