The alpha male

[KILLEROFSAINTS]

BACK...


STIFF ARM PULLDOWNS


50 X 20 X 2
60 X 20
70 X 15
80 X 12
90 X12
100 X 12
120 X 12


UNDERHAND PULLDOWNS

200 X 12 TO 15 SLOW 3 SETS
260 X 12 X 3 SETS



WIDE CABLE ROW


200 X 12 X 5 SETS


INCLINE PULLOVER/DB ROW

3 SUPERSETS



BICEPS


PREACHER MACHINE

50 X 12 X 3 SETS
60 X 12
70
80
90 ALL FOR 12

100 X 12 X 2 SETS

ICLINE DB CURLS

40 X 8 TO 12 A SIDE FOR 5 SETS


20 MIN ON TREADMILL



memphis may fire the reality with lyrics - YouTube

 

[Canucklehead]

 

[KILLEROFSAINTS]

still gross but maybe see some taper soon

 

[Canucklehead]

Nice bathtub. Noticeable improvements though, keep it up.

 

[KILLEROFSAINTS]

never taken a bath once in there

 

[KILLEROFSAINTS]

shoulders


cable laterals....like ten sets


30
40
50 pounds used

12 reps each time


db upright rows


40 x 12 x 4 sets



alt front raises


40 x 10 each arm x 4sets



arnold presses


75 x 12 to 15 x 4 sets



ronnie rear cable laterals


5 sets


20 min on tread

 

[KILLEROFSAINTS]

did light legs earlier in the week....low back stuff






chest an tris



crossover


50 x 20 x 3 sets
60
70
80
90
100 all for 12



incline cable flye


50
60
70
80
90 all for 12



flat smith

1ps x 12 x 2 sets
2ps
3
3ps all for 12
3ps +25 a side for 7






underhand ext


50 x 12 x 4 sets





single overhead ext


40 x 12 x 4 sets



incline skulls


100
110
120
130
140 all for 12

 

[KILLEROFSAINTS]

back an bis


stiff puldowns


50 x 20 x 3 sets
60
70
80
90
100
110
120 x 12 for all


bbrows

1ps x 12 x 2 sets
2ps x 12 x 2
3ps x 8 or so for 2 sets


cable rows..wide

stack x 12 x 4sets


underhand pulldowns

200 x 12 x 2 sets
260 x 12 x 2 sets

i can do sets of pullups now...going to add them




preacher curl alternative


60 x 12
70
80
90
100
110
120 all for 12


incline db curls

50 x 12 x 4 sets....some lighter slow negs an stuff

 

[KILLEROFSAINTS]

shoulders


cable laterals....differnent rep speeds

30 x 12 x 4
40 x 12 x 2
50 x 12 x 2


db upright rows

40 x 12 x 4 sets


front raises

40 x 12 x 4 sets


db military press


75 x 12 x 4 sets



ronnie rear cable laterals

5 sets

 

[KILLEROFSAINTS]

did some light legs earlier in the week

yesterday was circuit day


push muscles today

 

[KILLEROFSAINTS]

push



flat db press

50
60
70
80
90 all for 12
100 x 12 x 4 sets


flat smith

3ps+25 x 7?
3ps x 12 x 3 sets




standing db military


70
80
90 all for 12
80 x 8 to 12 x 4 sets


db laterals

35 x 12 x 5 sets


2 sets of stack on nautilus machine




overhead single

35 x 12 x 4 sets


single underhand ext

50 x 12 x 4 sets


leaning rope ext


100 x 12 x 4 sets



pushdown

150 x 12 x 4 sets

 

[KILLEROFSAINTS]

blurry crap

 

[KILLEROFSAINTS]

 

[Pony]

nice horseshoe there

 

[KILLEROFSAINTS]

cant see shit!!!!!

 

[GFR]

I really hope you keep cutting till you hit 220.

 

[KILLEROFSAINTS]

def am

 

[KILLEROFSAINTS]

been rounding up supplies for the next push

 

[Canucklehead]

 

[Canucklehead]

 

[Retlaw]

Nice work, Now get your ugly ass in a tanning bed !

 

[SFW]

Good improvements. And is that some upper ab formation coming in there or did you cleverly shave your stomach hair? Ive done that before myself.

 

[KILLEROFSAINTS]

didnt shave it that way

 

[KILLEROFSAINTS]

man has that guy fallen apart

 

[MaxSeg]

Great progress!

 

[KILLEROFSAINTS]

back an biceps



stiff pulldowns

130 x 12 x 3 sets

db rows

120 x 12 x 3 sets

barbell rows

135
225 x 12
315 x 8 or so


seated close grip cable row

stack x 12 x 3 sets

wide pulldowns


stack x 12 x 3 sets


incline cable pullover

100 x 12 x 3 sets



arnie curls


40 x 12 x 10 sets.....negs...static holds and stuff


just kept doin em

 

[JerseyDevil]

Sorry if I missed it..... what is your current weight?

Congrats on your progress.... good job!

 

[KILLEROFSAINTS]

Lowest weight was 248.6

fluctuating anywhere from 250 254 past few days

 

[stfuandliftbtch]

Lowest weight was 248.6

fluctuating anywhere from 250 254 past few days

You were born at 248.6? Haha jk

Good work man! keep it, keep those carbs low and you'll be at 248 before you know it!

 

[KILLEROFSAINTS]

I hadnt been under 276 in 4 years....was 320 not to long ago



been over 200 pounds since 13