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Lets see what this muscle can do..

IML Gear Cream!
Bench
135lbs for 2 sets, 6 reps
185lbs for 5 reps
225lbs for 10 sets, 3 reps (30 sec RI)

Flat DB Press
80lb DBs for 6 sets, 5 reps (30 sec RI)

Weighted Dips
45lbs for 4 sets, 6 reps (30 sec RI)

Spider DB Curls
40lb DBs for 3 sets, 6 reps (30 sec RI)

Standing Reverse EZ bar curls
40lbs + bar for 3 sets, 6 reps (30 sec RI)

Ab Wheel
Static Stretched


I am nursing my shoulder. I really dont know what will make it worse, but I took it easy today. Real easy. 10x3? 6x5? Get the fuck outta here.

What about laying off the dips for a while. I hear they are hard on the shoulder.

Maybe that Ab wheel too
 
I dont normally do them, so they couldnt be the culprit. My PT friend talked about repetitive movements + heavy weights = issues. Duh, yeah, but its never happened.

However..

I have never done singles (10x1) before and I do not think youre supposed to do them this long.
 
Warm ups.
Hip Mobility

Deads
135lbs for 2 sets, 5 reps
225lbs for 2 sets, 3 reps
265lbs for 8 sets, 3 reps (30 sec RI)

GMs
145lbs for 5 sets, 5 reps (30 sec RI)

Eliptical for 27 min

Static Stretched


Jesus, this shit was still hard. Its these fucking edged plates. I stay in a squat position rolling the plates on some reps and on others, I have to get up and reset it. I fucking hate this shit and as of right now, all gyms have these hunks of shit.

GMs were actually hard too. I couldnt get form good here, but I wonder if its cuz I was on my feet all day. My back would need a break by then and the only thing I consumed before I left was Amino X by BSN.
 
Unilateral DB Rows
50lb DBs for 5 reps
60lb DBs for 5 reps
80lb DBs for 5 reps
95lb DBs for 5 sets, 5 reps (30 sec RI)

DOH Barbell Rows
195lbs for 8 sets, 3 reps (30 sec RI)

Weighted Chins
25lbs for 5 sets, 5 reps (30 sec RI)

Skullcrushers
70lbs + the bar for 2 sets, 7 reps (30 sec RI)

Pushdowns
130lbs for 3 sets, 8 reps (30 sec RI)

Caveman x 3
Eliptical for 20 min

Static Stretched


Good day, but damn do I feel like I couldve done more. That might be from the cardio.

Anyway, DB rows were ok. Maybe 100lbs next time, but BB rows have to stay. I felt some weird shit in my shoulder. ITs been feeling better lately.

Chins didnt fail AND I had to do them on the thicker, slicker bar!

The tricep exercises coupled with the cavemen had a lot of arm movements and yet I dont feel tired. Kinda wish I did.
 
Warm ups..
Hip Mobility

ATG Squats
135lbs for 2 sets, 5 reps
185lbs for 5 reps
225lbs for 3 reps
255lbs for 8 sets, 3 reps (30 sec RI)

Marching DB Lunges
45lb DBs for 5 sets, 5 reps (30 sec RI)

Caveman x 2
Eliptical for 16 min

Static Stretched


Wow! Today was hard. That Amino shit wasnt all glory this time! I say do this all over again and come out less winded.
 
Bench
135lbs for 2 sets, 6 reps
185lbs for 5 reps
225lbs for 3 reps
245lbs for 8 sets, 3 reps (30 sec RI)

Flat DB Press
85lb DBs for 5 sets, 5 reps (30 sec RI)

Weighted Dips
35lbs for 4 sets, 6 reps (30 sec RI; failed last rep)

Spider DB Curls
30lb DBs for 3 sets, 8 reps (30 sec RI)

Standing Reverse EZ bar curls
50lb bar for 3 sets, 8 reps (30 sec RI)

Static Stretched


Perfect weight. Keep everything but the isolations.
 
Warm ups.
Hip Mobility

Deads
135lbs for 6 reps
185lbs for 3 reps
225lbs for 3 reps
245lbs for 1 rep
275lbs for 10 sets, 1 rep (30 sec RI)

GMs
135lbs for 5 sets, 5 reps (30 sec RI)

24kg Clean n Presses
Jammer Station
Cable Crunches

Eliptical for 16 min

Static Stretched


Today was the first day I woke up, took fish oil, caffeine, aspirin, and ONLY BCAAs. Needless to say, I have a blender jug in front of me filled with ice, protein, milk, and bananas. That said, deads in the morning with limited calories

I had to do singles again cuz I read last week's entry and I am NOT struggling with 265 on nothing but caffeine and bcaas for the first time. I still got winded, but it was more or less a breeze.

1233928590_citizen%20kane%20clapping.gif


Gms were harder than usual. It wasnt until I got to wanting to do cavemen that I started to tire. So, I opted for some power movements instead. Smart?

When I got to abs, I was literally tired.
 
sometimes we get the weight and sometime the weights get us. But overall we kick their ass LOL
 
Unilateral DB Rows
55lb DBs for 5 reps
65lb DBs for 5 reps
75lb DBs for 5 reps
85lb DBs for 5 reps
100lb DBs for 5 sets, 5 reps (30 sec RI)

DUH Barbell Rows
195lbs for 8 sets, 3 reps (30 sec RI)

Weighted Chins
25lbs for 5 sets, 5 reps (30 sec RI; god dammit! Needed RP!)

Skullcrushers
100lb bar for 3 sets, 6 reps (30 sec RI)

Pushdowns
110lbs for 3 sets, 8 reps (30 sec RI)

Caveman
Eliptical for 20 min

Static Stretched


I think the unilateral rows wore me out after a long dull day at work. Not sure, but I wasnt top form with form on the BB Rows and the chins had a failure.

Everything repeat. Fuuuuuck even the tricep shit was hard.
 
IML Gear Cream!
Warm ups..
Hip Mobility

ATG Squats
135lbs for 2 sets, 5 reps
185lbs for 5 reps
225lbs for 3 reps
245lbs for 8 sets, 3 reps (30 sec RI)

Marching DB Lunges
45lb DBs for 5 sets, 5 reps (30 sec RI)

Calf Press
200lbs for 4 sets, 6 reps (<30 sec RI)

Static Stretched


I worked out on nothing but BCAAs, fish oil, and caffeine again so I went down 10lbs. Just trying to squeeze in a workout.

Despite the caloric deficit, the lunges werent tough.
 
Bench
135lbs for 3 sets, 6 reps
225lbs for 2 sets, 3 reps
245lbs for 8 sets, 3 reps (30 sec RI)

Flat DB Press
85lb DBs for 5 sets, 5 reps (30 sec RI)

Weighted Dips
35lbs for 4 sets, 6 reps (30 sec RI)

Spider DB Curls
40lb DBs for 3 sets, 6 reps (30 sec RI)

Standing Reverse curls
50lb bar for 3 sets, 8 reps (30 sec RI)

Caveman

Static Stretched


I worked out today a tad hung over and I rocked through this shit. Kinda odd, right? I did feel short circuited in a way. Like the bar was gonna slip out of my hand and I was going to throw a kettlebell across the gym.

Got a wolf whistle when I walked out. That is always nice!
 
Warm ups.
Hip Mobility

Deads
135lbs for 2 sets, 6 reps
225lbs for 3 sets, 3 reps
275lbs for 2 sets, 1 rep
285lbs for 10 sets, 1 rep (30 sec RI)

GMs
155lbs for 5 sets, 5 reps (30 sec RI)

Seated Calf
2 plates + 20lbs for 4 sets, 6 reps (30 sec RI)

Static Stretched


After a whole day of work and limited calories, I went in and did this.

And it was fucking cake. Jesus, why cant I keep this up?
 
Unilateral DB Rows
50lb DBs for 6 reps
60lb DBs for 6 reps
70lb DBs for 5 reps
80lb DBs for 5 reps
85lb DBs for 5 reps
100lb DBs for 5 sets, 5 reps (30 sec RI)

Bent Over Row
185lbs for 8 sets, 3 reps (30 sec RI)

Weighted Chins
25lbs for 4 sets, 6 reps (30 sec RI; last rep was a half a rep)

Rope Pushdown
Straight bar supine grip Pushdown
Dragon Flags

Static Stretched


Just worked out on BCAAs, CLA, and Stimurex and today was NOT the same.

DB rows had a lot of body english and the bent over rows were terrible due to tight hammies. I think I gotta warm up with 135lb romanian deads. I was hardly angled, but 185lbs wasnt that hard.

The chins werent as affected, oddly.

Annnnd cuz I wasnt feeling 100%, I skipped skullcrushers and just focused on cable tricep shit.
 
solid workout. i love skullcrushers.., can really focus on the triceps if you keep the elbows in!
 
Warm ups..
Hip Mobility

ATG Squats
135lbs for 2 sets, 6 reps
185lbs for 6 reps
225lbs for 2 sets, 3 reps
255lbs for 8 sets, 3 reps (30 sec RI)

Marching DB Lunges
50lb DBs for 5 sets, 5 reps (30 sec RI; RP in last set)

Caveman
Eliptical for 30 min

Static Stretched


Today was especially hard due to...umm, GAS? Once I got to the eliptical, I looked around to make sure everyone had headphones on then unleashed a shit load of shit. Felt better? :scratch:

I planned on doing a lot today but I couldnt get my HR down after a new type of caveman. Plus, my right hamstring and lower back was very stiff. Gotta dedicate more time to stretching again.
 
IML Gear Cream!
Bench
135lbs for 2 sets, 6 reps
185lbs for 6 reps
225lbs for 2 sets, 3 reps
255lbs for 8 sets, 3 reps (30 sec RI)

Flat DB Press
90lb DBs for 5 sets, 5 reps (30 sec RI)

Weighted Dips
35lbs for 4 sets, 6 reps (30 sec RI)

Spider DB Curls
50lb DBs for 3 sets, 6 reps (30 sec RI)

Standing Reverse EZ bar curls
55lb bar for 3 sets, 8 reps (30 sec RI)

Caveman x 2

Static Stretched


Now that was fun. I am thinking of doing a 'shock' week.
 
Warm ups.
Hip Mobility

Deads
135lbs for 6 reps
185lbs for 6 reps
225lbs for 3 reps
245lbs for 1 rep
275lbs for 1 rep
295lbs for 5 sets, 1 rep
315lbs for 5 sets, 1 rep (30 sec RI)

Romanian Deads
225lbs for 4 sets, 5 reps (30 sec RI)

GMs
125lbs for 5 sets, 5 reps (30 sec RI)

Caveman x 3
Eliptical for 15 min

Static Stretched


Damn. Still a bad ass! Threw in romanians too? What a fucking hot shot.
 
Unilateral DB Rows
50lb DBs for 5 reps
60lb DBs for 5 reps
70lb DBs for 5 reps
80lb DBs for 5 reps
95lb DBs for 5 sets, 5 reps (30 sec RI)

Bent Over Row
135lb romanian deads first
185lbs for 8 sets, 3 reps (30 sec RI)

Weighted Chins
25lbs for 30 reps! (15-20 sec RI; got up to 14 on my 1st set)

SkullCrushers
Straight bar supine grip Pushdown
Dragon Flags

Static Stretched


Went down on DBs cuz of it being morning and no carbs. I also did 2 sets of deads before the BB rows. It did help.

I went for some 'shock' treatment on the chins. Never repped out with weight strapped to me!

Fucking bar I used for the skullcrushers was painful. The brail was fresh and sharp. Nearly gnawed off my skin.
 
fresh knurling on a bar. is this your bar or @ a gym? bring in some 80 grit emory cloth next time :D
 
Warm ups..
Hip Mobility

ATG Squats
135lbs for 2 sets, 6 reps
185lbs for 6 reps
225lbs for 2 sets, 3 reps
260lbs for 8 sets, 3 reps (30 sec RI)

Marching DB Lunges
40lb DBs for 25 steps, then again with 3 RPs

Caveman x 2

Static Stretched


Today was very tough! I did a shocker with the lunges. I basically lunged from 1 end of the gym to the other. Made it 1 way, but the other way? Christ!

Caveman was such a bitch cuz I think I am getting sick. :(
 
I specifically say "marching" cuz the exercise is a core workout too. I dont reset after each lunge, I go full forward, and keep erect. Extra calories will be burned. Plus, if you cant do it without teetering, then its just another challenge to overcome.
 
I specifically say "marching" cuz the exercise is a core workout too. I dont reset after each lunge, I go full forward, and keep erect. Extra calories will be burned. Plus, if you cant do it without teetering, then its just another challenge to overcome.



I have done them. I do a farmers walk too with two 90# Db's that will get your for arms pumped. Walking / marching Lunges are killer no doubt!
 
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