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    a.m training : shoulders behind the neck...

    a.m training : shoulders

    behind the neck press 2x15 reps , 2x12 reps , 2x10 reps , 1x8 reps ( heavy )
    seated laterals 2x10
    standing laterals 2x10
    one arm dumbell upright rows 2x10
    straight...
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    yesterday a.m. back-traps t-bar rows 10 sets...

    yesterday a.m. back-traps

    t-bar rows 10 sets 10 reps
    hammer strenght one arm rows 5 sets 12 reps
    pulldowns 5 sets 15 reps
    dumbell shrugs 5 sets 15 reps

    p.m hams-glutes

    lying leg curls 5...
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    saturday 16-05 quads-calves horizontal leg...

    saturday 16-05 quads-calves

    horizontal leg press 7 sets 20 reps
    incline leg press 10 sets 20-10 reps last 2 sets heavy
    leg extension 5 sets 20 reps
    calves at leg press 7 sets 20 reps

    sunday...
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    13-5 shoulders behind the neck press 5 sets...

    13-5 shoulders

    behind the neck press 5 sets 15-10 reps
    standing laterals 5 sets 12 reps
    seated rear laterals 5 sets 10 reps
    upright rows 4 sets 15-12-10-8 reps

    14-5 hams-glutes

    seated leg...
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    this morning a.m. workout . arms-cardio V-bar...

    this morning a.m. workout . arms-cardio

    V-bar pushdowns superset with straight bar cable curls 5 sets 15-10 reps
    high cable triceps extensions superset with reverse curls 4 sets 12 reps
    machine...
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    yesterday : off day today a.m. fasted cardio...

    yesterday : off day

    today a.m. fasted cardio and abs

    30m treadmill followed by 10m abs circuit

    today p.m. chest-back supersets

    pulldowns superset with incline smith machine press 5 sets...
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    friday : back-traps hammer strength pulldowns...

    friday : back-traps

    hammer strength pulldowns 5 sets 15-8 reps
    hammer strength rows 5 sets 12 reps
    close grip cable rows 4 sets 10 reps
    rack deadlifts 4 sets 12 reps
    pull ups 3 sets max reps...
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    hams and glutes lying leg curls 6 sets 15-10...

    hams and glutes

    lying leg curls 6 sets 15-10 reps
    leg press feet high on platform 6 sets 15 reps
    SL dumbell deadlifts 8 sets 15-10 reps
    glutes machine 6 sets 15 reps

    killed my hams today ,...
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    double split today a.m. arms V-bar...

    double split today

    a.m. arms

    V-bar pushdowns 6 sets 15-10 reps
    cambered bar curls 6 sets 15-10 reps
    high cable bar extensions 5 sets 12 reps
    dumbell scott curls 5 sets 12 reps
    machine dips...
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    yesterday : back and traps pulldowns wide grip...

    yesterday : back and traps

    pulldowns wide grip superset with cable long bar pullovers 4 sets 12 reps
    barbell rows superset with hammer strength rows 4 sets 12-10-10-8 reps
    rack deadlifts 4 sets...
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    quads and calves leg extension 5 sets 20 reps...

    quads and calves

    leg extension 5 sets 20 reps
    leg press 7 sets 20-10 reps last 2 sets heavy !
    leg extensions unilateral 3 sets 15 reps very slow
    smith machine lunges 3 sets 15 reps each leg...
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    yesterday : hams-glutes seated leg curls 5...

    yesterday : hams-glutes

    seated leg curls 5 sets 15-10 reps
    lying leg curls 5 sets 12 reps
    SL barbell deadlifts 7 sets 15-15-12-12-10-10-8 reps
    walking lunges 3 sets 15 steps each leg
    glutes...
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    yesterday : arms pushdowns 5 sets 15-10 reps...

    yesterday : arms

    pushdowns 5 sets 15-10 reps
    dips machine 4 sets 12 reps
    lying dumbell extensions 4 sets 10 reps
    kickbacks 3 sets 15 reps
    barbell curls 5 sets 10 reps
    dumbell scott curls 4...
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    chest and delts incline barbell press 5 sets...

    chest and delts

    incline barbell press 5 sets 15-8 reps
    flat dumbell flies 5 sets 12 reps
    cable crossovers 4 sets 15 reps
    behind the neck press 5 sets 15-8 reps
    standing laterals 5 sets 12...
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    yesterday : back and traps pulldowns superset...

    yesterday : back and traps

    pulldowns superset with cable pullovers 5 sets 15-10 reps
    hammer strength rows superset with hammer strength pulldowns 4 sets 12 reps
    close grip cable rows superset...
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    YESTERDAY a.m. training : shoulders seated...

    YESTERDAY a.m. training : shoulders

    seated laterals 4 sets 12 reps
    front barbell press 5 sets 15-12-12-10-8 reps
    seated rear laterals 4 sets 10 reps
    cable upright rows 4 sets 12 reps
    rope face...
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    very true brother....Z is the man !

    very true brother....Z is the man !
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    yesterday : quads and calves leg ext. 5 sets...

    yesterday : quads and calves

    leg ext. 5 sets 15 reps
    leg press 5 sets 15 reps
    orizontal leg pres 5 sets 15 reps
    adductor and abductor machines 4 sets each 20 reps
    unilateral leg ext. 3 sets...
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    TD with pics !

    Received today some more gear for my cutting cycle . I'll be replacing the masteron propionate with winny tabs and proviron . BIG BIG thanks to Uncle Z for his support and friendship . Man you're on...
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    Hit hams and glutes today lying leg curls 5...

    Hit hams and glutes today

    lying leg curls 5 sets 15-15-12-10-10 reps
    seatedleg curls 5 sets 15-12-12-10-10 reps
    SL barbell deadlifts 5 sets 12-12-10-10-8 reps
    leg press feet high on platform 5...
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    saturday : chest incline barbell press 5 sets...

    saturday : chest

    incline barbell press 5 sets 10 reps
    incline flies 5 sets 12 reps
    dips 4 sets max reps
    cable crossovers 4 sets 15 reps

    sunday : off

    today : shoulders
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    yesterday : legs leg extensions 5x15 squats...

    yesterday : legs

    leg extensions 5x15
    squats superset with leg press 5x 15-12-10-10-8
    lying leg curls 4x12
    dumbell deadlifts 4x12
    calves at the leg press 5x15

    today : back and traps
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    a.m. fasted training : shoulders triset :...

    a.m. fasted training : shoulders

    triset : delts press machine-seated laterals-rear delts machine 5 sets 15-15-12-10-8 reps
    triset : cable rope face pulls-cable laterals- barbell upright rows 5...
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    back today ! barbell rows 7 sets 10 reps...

    back today !

    barbell rows 7 sets 10 reps
    pulldowns superset with cable bar pullovers 5 sets 15 reps
    rack deadlifts 5 sets 10 reps
    one arm hammer strength rows 5 sets 10 reps
    barbell shrugs 5...
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    worked out of town this week-end but i managed to...

    worked out of town this week-end but i managed to train twice in 2 different gyms

    saturday : legs

    leg extensions 7 sets 20-15 reps
    smith machine squats ATG 7 sets 15-10 reps
    leg press 6 sets...
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