SpinyPixie
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I'm sure I could manage...
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- Thread starter spinyvegeta
- Start date
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
Bi's & Tri's
1 Arm Preacher Curl Machine
50x10
60x10
75x10
Tricep Arm Extension
70x10
80x10
90x10
Preacher Curl Machine
150x10
125x10
100x10
OH Tri Extension Machine
100x15
90x15
80x10
Cable Curls
150x10
140x10
130x10
Rope Pulldowns
150x10
140x10
130x10
Rope Curls
150x10
140x10
130x10
Rope OH Extension
150x10
140x10
130x10
BB Curls
110x10
80x20
50x30
BB OH Tri Extension
110x20
80x30
50x40
Pretty good workout. Didn't lift yesterday. I was exhausted and my stomach was doing flips. Appetite has been shit lately. Went home early from work and had a grilled cheese and tomato soup. Slept until dinner, then had homemade lasagna and back to sleep. Hopefully this is just a 24 hr thing even though stomach is still upset a little bit. Now off to donate blood.
1 Arm Preacher Curl Machine
50x10
60x10
75x10
Tricep Arm Extension
70x10
80x10
90x10
Preacher Curl Machine
150x10
125x10
100x10
OH Tri Extension Machine
100x15
90x15
80x10
Cable Curls
150x10
140x10
130x10
Rope Pulldowns
150x10
140x10
130x10
Rope Curls
150x10
140x10
130x10
Rope OH Extension
150x10
140x10
130x10
BB Curls
110x10
80x20
50x30
BB OH Tri Extension
110x20
80x30
50x40
Pretty good workout. Didn't lift yesterday. I was exhausted and my stomach was doing flips. Appetite has been shit lately. Went home early from work and had a grilled cheese and tomato soup. Slept until dinner, then had homemade lasagna and back to sleep. Hopefully this is just a 24 hr thing even though stomach is still upset a little bit. Now off to donate blood.
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
Shoulders & Traps
DB Side Raises
20'sx10
25'sx10
30'sx10
35'sx10
DB Front Row
75'sx10
80'sx10
85'sx10
HS Iso Front Military Press
330x8 PR
300x10
280x10
Facepulls
200x10x3
Cable Front Row
200x10x3
BB Shrugs
415x10
395x10
375x10
Rope Facepulls
200x10x3
BB Seated Military Press
165x10
245x8 PR
215x10
DB Shrugs
100'sx20x3
DB Y Press
55'sx10x3
DB Front Raises
20'sx10
25'sx10
30'sx10
35'sx10
Bent Over Seated Reverse DB Flys
35'sx10x3
Felt strong as heck once I got rolling this morning. Thought I might be a little weak from donating yesterday but made sure I carbed up on some Papa John's last night. Weight still at 263 but looking leaner daily. What more could you ask for?
DB Side Raises
20'sx10
25'sx10
30'sx10
35'sx10
DB Front Row
75'sx10
80'sx10
85'sx10
HS Iso Front Military Press
330x8 PR
300x10
280x10
Facepulls
200x10x3
Cable Front Row
200x10x3
BB Shrugs
415x10
395x10
375x10
Rope Facepulls
200x10x3
BB Seated Military Press
165x10
245x8 PR
215x10
DB Shrugs
100'sx20x3
DB Y Press
55'sx10x3
DB Front Raises
20'sx10
25'sx10
30'sx10
35'sx10
Bent Over Seated Reverse DB Flys
35'sx10x3
Felt strong as heck once I got rolling this morning. Thought I might be a little weak from donating yesterday but made sure I carbed up on some Papa John's last night. Weight still at 263 but looking leaner daily. What more could you ask for?
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
LEGS
Hack Squat
170x20
260x20
350x20
440x20
530x10
620x10
710x5
G-curl
105x15x3
Seated Calf Raise
150x30x3
Lying Leg Curl
120x15x3
Standing Calf Raise
400x20x3
10 min HISS Stationary Bike
Knee felt a little twingy at 710 so I stopped at 5 reps. Was going to do some pressing but felt cardio was more important. Weight down to 260 this morning. On the right track and using only will power.
For now.
Hack Squat
170x20
260x20
350x20
440x20
530x10
620x10
710x5
G-curl
105x15x3
Seated Calf Raise
150x30x3
Lying Leg Curl
120x15x3
Standing Calf Raise
400x20x3
10 min HISS Stationary Bike
Knee felt a little twingy at 710 so I stopped at 5 reps. Was going to do some pressing but felt cardio was more important. Weight down to 260 this morning. On the right track and using only will power.
For now.
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
CHEST
Bench
135x10
225x10
315x8
365x3
405x1***
315x7
225x13
225x10
Low Cable Crossovers
100x10
140x10
180x10
DB Presses
100'sx10x3
Pec Deck Flys
255x10x3
195x15x3
135x20x3
HS Super Incline
270x10
230x10
180x10
HS Decline Press
120x10
160x10
200x10
DB Press to Fly
50'sx10x3
Leg Lift Captn's Chair
10x10
10 mins HISS Elliptical
Finally got what I wanted on bench, hitting 405 without a lift off or a spotter. Fucking stoked! Felt like I could go forever today. Only reason I left was its meal prep day. Slipped a little last night having 2 beers but I'm still at 260.
Bench
135x10
225x10
315x8
365x3
405x1***
315x7
225x13
225x10
Low Cable Crossovers
100x10
140x10
180x10
DB Presses
100'sx10x3
Pec Deck Flys
255x10x3
195x15x3
135x20x3
HS Super Incline
270x10
230x10
180x10
HS Decline Press
120x10
160x10
200x10
DB Press to Fly
50'sx10x3
Leg Lift Captn's Chair
10x10
10 mins HISS Elliptical
Finally got what I wanted on bench, hitting 405 without a lift off or a spotter. Fucking stoked! Felt like I could go forever today. Only reason I left was its meal prep day. Slipped a little last night having 2 beers but I'm still at 260.
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
Bi's & Tri's
1 Arm Preacher Curl Machine
50x10
60x10
75x10
OH Tri Extension Machine
80x15
90x15
100x15
Preacher Curl Machine
100x10
125x10
150x10
Tri Arm Extension Machine
75x10
85x10
100x10
Cable Curls
110x10
130x10
150x10
Rope Pulldown
110x10
130x10
150x10
Rope Curls
110x15
130x15
150x15
OH Rope Tri Extension
110x15
130x10
150x10
BB Curls
50x30
80x20
110x10
BB OH Tri Extension
50x40
80x30
110x20
10 min Stair Climber
Pretty good workout today even though triceps were a little spent. The stair climber kicked my butt but it always does. Changed some rep schemes up but nothing really special. Grinding away.
1 Arm Preacher Curl Machine
50x10
60x10
75x10
OH Tri Extension Machine
80x15
90x15
100x15
Preacher Curl Machine
100x10
125x10
150x10
Tri Arm Extension Machine
75x10
85x10
100x10
Cable Curls
110x10
130x10
150x10
Rope Pulldown
110x10
130x10
150x10
Rope Curls
110x15
130x15
150x15
OH Rope Tri Extension
110x15
130x10
150x10
BB Curls
50x30
80x20
110x10
BB OH Tri Extension
50x40
80x30
110x20
10 min Stair Climber
Pretty good workout today even though triceps were a little spent. The stair climber kicked my butt but it always does. Changed some rep schemes up but nothing really special. Grinding away.
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
LEGS
Leg Press
395x20x2
485x20x2
575x20x2
665x20x2
Calf Extension leg press
395x20x2
485x20x2
575x20x2
665x20x2
G-curl
105x15x3
Lying Leg Curl
120x15x3
Standing Single Leg Curl Machine
50x10x3
Leg Extension
150x10x3
Leg Curl
150x15x3
Seated Calf Raise
140x30x3
10 min Stationary Bike
Wanted to stay light on legs today because my left knee is still a little tweaked. Lots of reps and a huge pump. Could've stayed for another hour if I didn't have to do a stupid thing called work. Bloat is mostly gone, now just working on the fat.
Leg Press
395x20x2
485x20x2
575x20x2
665x20x2
Calf Extension leg press
395x20x2
485x20x2
575x20x2
665x20x2
G-curl
105x15x3
Lying Leg Curl
120x15x3
Standing Single Leg Curl Machine
50x10x3
Leg Extension
150x10x3
Leg Curl
150x15x3
Seated Calf Raise
140x30x3
10 min Stationary Bike
Wanted to stay light on legs today because my left knee is still a little tweaked. Lots of reps and a huge pump. Could've stayed for another hour if I didn't have to do a stupid thing called work. Bloat is mostly gone, now just working on the fat.
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
DELTS & TRAPS
DB Side Raises
20'sx10
25'sx10
30'sx10
35'sx10
BB Front Row
165x10
185x10
215x10
HS Front Iso Military Press
340x8 PR
320x9
300x10
Facepulls
200x10x3
BB Shrugs
415x10
395x10
375x10
Rope Facepulls
200x10x3
Cable Front Rows
200x10x3
Seated Military Press
165x10
255x6 PR
215x10
DB Front Raises
20'sx10
25'sx10
30'sx10
35'sx10
DB Shrugs
100'sx20x3
DB Y Press
55'sx10x3
Bent Over Reverse Flys
25'sx10
30'sx10
35'sx10
Great session for me today. Completely spent after that hour but hitting 2 PR's while on a calorie deficit had me stoked. Weight down to 259 this morning. Wife took a day off today which sucked but she will be back tomorrow. She's been doing more around the house while I have been slacking. Gotta rectify that.
DB Side Raises
20'sx10
25'sx10
30'sx10
35'sx10
BB Front Row
165x10
185x10
215x10
HS Front Iso Military Press
340x8 PR
320x9
300x10
Facepulls
200x10x3
BB Shrugs
415x10
395x10
375x10
Rope Facepulls
200x10x3
Cable Front Rows
200x10x3
Seated Military Press
165x10
255x6 PR
215x10
DB Front Raises
20'sx10
25'sx10
30'sx10
35'sx10
DB Shrugs
100'sx20x3
DB Y Press
55'sx10x3
Bent Over Reverse Flys
25'sx10
30'sx10
35'sx10
Great session for me today. Completely spent after that hour but hitting 2 PR's while on a calorie deficit had me stoked. Weight down to 259 this morning. Wife took a day off today which sucked but she will be back tomorrow. She's been doing more around the house while I have been slacking. Gotta rectify that.
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
BACK
HS Lat Flexor
180x20
200x20
230x20
HS Low Row
180x20
200x20
230x20
HS BTN Iso Pulldown
180x20
200x20
230x20
HS High Row
180x20
200x20
230x20
HS Iso Pulldown
120x20
140x20
160x20
1 Arm Tbar Row
115x10x3
Bent Over BB Row
135x15
185x10
225x10
Reverse Incline DB Row
100'sx10x3
All about those reps this morning. Wanted to get that pump going. Doesn't really look like I got much done in an hour but I was spent. Weight still at 259 but my appetite is nothing right now. Having to almost force food down. Very low carbs. Don't want to lose any muscle on this cut.
HS Lat Flexor
180x20
200x20
230x20
HS Low Row
180x20
200x20
230x20
HS BTN Iso Pulldown
180x20
200x20
230x20
HS High Row
180x20
200x20
230x20
HS Iso Pulldown
120x20
140x20
160x20
1 Arm Tbar Row
115x10x3
Bent Over BB Row
135x15
185x10
225x10
Reverse Incline DB Row
100'sx10x3
All about those reps this morning. Wanted to get that pump going. Doesn't really look like I got much done in an hour but I was spent. Weight still at 259 but my appetite is nothing right now. Having to almost force food down. Very low carbs. Don't want to lose any muscle on this cut.
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
Thx man. Trying to taper down
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
CHEST
Bench
135x10
225x10
315x5
365x2
315x3
225x10
225x8
Pec Deck Flys
200x15x3
150x15x3
DB Presses
100x10
85x10
70x10
HS Wide Press
270x15x3
HS Incline Press
180x15x3
Felt a little weak today from the low carb calorie deficit diet. So I just added reps with lighter weight. Actually slipped off the bench onto the floor going back on my 1st set of DB presses, kicked my right one off to the side and slipped off. Felt like a dumshit but got back up and repped it out. Weight down to 258.
Bench
135x10
225x10
315x5
365x2
315x3
225x10
225x8
Pec Deck Flys
200x15x3
150x15x3
DB Presses
100x10
85x10
70x10
HS Wide Press
270x15x3
HS Incline Press
180x15x3
Felt a little weak today from the low carb calorie deficit diet. So I just added reps with lighter weight. Actually slipped off the bench onto the floor going back on my 1st set of DB presses, kicked my right one off to the side and slipped off. Felt like a dumshit but got back up and repped it out. Weight down to 258.
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
LEGS
Leg Press
395x20x2
485x20x2
575x20x2
665x20x2
Calf Extension leg press
395x20x2
485x20x2
575x20x2
665x20x2
G-Curl
105x15x3
Lying Leg Curl
120x15x3
Standing Calf Raise
400x15
300x20
200x25
Single Leg Standing Curl
50x10x3
Leg Extension
150x20x3
Leg Curl
150x20x3
Seated Calf Raise
140x30x3
Nice rep workout. Still not wanting to put heavy pressure on my left knee until it heals. Weight still at 258 after an extra large chocolate extreme blizzard last night. Looking better daily though which is what we all want and strive for.
Leg Press
395x20x2
485x20x2
575x20x2
665x20x2
Calf Extension leg press
395x20x2
485x20x2
575x20x2
665x20x2
G-Curl
105x15x3
Lying Leg Curl
120x15x3
Standing Calf Raise
400x15
300x20
200x25
Single Leg Standing Curl
50x10x3
Leg Extension
150x20x3
Leg Curl
150x20x3
Seated Calf Raise
140x30x3
Nice rep workout. Still not wanting to put heavy pressure on my left knee until it heals. Weight still at 258 after an extra large chocolate extreme blizzard last night. Looking better daily though which is what we all want and strive for.
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
DELTS & TRAPS
DB Side Raises
20'sx20
25'sx15
30'sx10
35'sx10
BB Front Row
160x10
180x10
210x10
Seated Military Press
160x10
250x5
210x10
Facepulls
200x10x3
DB Front Rows
80'sx10x3
Rope Facepulls
200x10x3
HS Shoulder Press
300x15x3
240x15x3
Cable Front Row
200x10x3
Shrugs
475x10x3
Pec Deck Reverse Flys
150x10x3
120x15x3
DB Front Raise
20'sx20
25'sx15
30'sx10
35'sx10
DB Shrugs
100'sx20x3
DB Y Press
60'sx10x3 PR
DB Presses
70'sx13
75'sx13
80'sx13
Felt like I could go forever today. Had a refeed weekend and I'm still at 258 and looking great. Abs finally separating. Can't believe I'm still hitting PR's with the way I've been eating, and I still really haven't started hard cardio.
DB Side Raises
20'sx20
25'sx15
30'sx10
35'sx10
BB Front Row
160x10
180x10
210x10
Seated Military Press
160x10
250x5
210x10
Facepulls
200x10x3
DB Front Rows
80'sx10x3
Rope Facepulls
200x10x3
HS Shoulder Press
300x15x3
240x15x3
Cable Front Row
200x10x3
Shrugs
475x10x3
Pec Deck Reverse Flys
150x10x3
120x15x3
DB Front Raise
20'sx20
25'sx15
30'sx10
35'sx10
DB Shrugs
100'sx20x3
DB Y Press
60'sx10x3 PR
DB Presses
70'sx13
75'sx13
80'sx13
Felt like I could go forever today. Had a refeed weekend and I'm still at 258 and looking great. Abs finally separating. Can't believe I'm still hitting PR's with the way I've been eating, and I still really haven't started hard cardio.
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
Bi's & Tri's
1 Arm Preacher Curl Machine
25x20
50x15
75x10
Tricep Arm Extension
70x20
85x15
110x10
Preacher Curl Machine
100x10
125x10
150x10
OH Tri Extension Machine
80x15
90x15
100x15
Cable Curls
150x10
140x10
130x10
Rope Pulldown
150x10
140x10
130x10
Rope Curls
150x10
140x10
130x10
OH Rope Tri Extension
150x10
140x10
130x10
BB Curls
110x10
80x20
50x40
BB OH Tri Extension
110x20
80x30
50x40
10 min HIIT Stairmaster
Tired as hell when I woke up but got rolling once I hit the gym. New preworkout hit the spot. Strength just doesn't want to slow down so neither do I. Going to make sure to get to the gym earlier from now on to include hiit cardio for at least 10 mins hopefully 4x a week of more. Home stretch.
1 Arm Preacher Curl Machine
25x20
50x15
75x10
Tricep Arm Extension
70x20
85x15
110x10
Preacher Curl Machine
100x10
125x10
150x10
OH Tri Extension Machine
80x15
90x15
100x15
Cable Curls
150x10
140x10
130x10
Rope Pulldown
150x10
140x10
130x10
Rope Curls
150x10
140x10
130x10
OH Rope Tri Extension
150x10
140x10
130x10
BB Curls
110x10
80x20
50x40
BB OH Tri Extension
110x20
80x30
50x40
10 min HIIT Stairmaster
Tired as hell when I woke up but got rolling once I hit the gym. New preworkout hit the spot. Strength just doesn't want to slow down so neither do I. Going to make sure to get to the gym earlier from now on to include hiit cardio for at least 10 mins hopefully 4x a week of more. Home stretch.
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
LEGS
Leg Press
395x20x2
485x20x2
575x20x2
665x20x2
Calf Extension leg press
395x20x2
485x20x2
575x20x2
665x20x2
G-curl
105x15x3
Lying Leg Curl
120x15x3
Hack Squat
350x15x3
Leg Curls
150x20x3
Seated Calf Extensions
140x30x3
Single Leg Standing Curls
60x10x3
Leg Extensions
150x20x3
Standing Calf Raise
300x20x3
Now that was a good leg workout. Knee is starting to feel a lot better. The wife cooked homemade lasagna last night so I had plenty of fuel to keep active the whole hour. Wanted to get some cardio in but ran out of time. Plus, my legs were shaking on my last set of calf raises.
Leg Press
395x20x2
485x20x2
575x20x2
665x20x2
Calf Extension leg press
395x20x2
485x20x2
575x20x2
665x20x2
G-curl
105x15x3
Lying Leg Curl
120x15x3
Hack Squat
350x15x3
Leg Curls
150x20x3
Seated Calf Extensions
140x30x3
Single Leg Standing Curls
60x10x3
Leg Extensions
150x20x3
Standing Calf Raise
300x20x3
Now that was a good leg workout. Knee is starting to feel a lot better. The wife cooked homemade lasagna last night so I had plenty of fuel to keep active the whole hour. Wanted to get some cardio in but ran out of time. Plus, my legs were shaking on my last set of calf raises.
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
CHEST
Bench
135x10
225x10
315x5
365x3
405x1
315x7
225x10x2
HS Wide Chest
360x10x3
Pec Deck Flys
200x20x2
180x20
HS Incline Press
270x10
230x10
180x10
Low Cable Crossovers
100x10
120x10
140x10
DB Press to Fly
50'sx10
40'sx10
30'sx10
10 min HIIT Stairclimber
Good chest workout today. I can feel strength slipping a little bit on a calorie deficit. Hence the dropsets on some lifts. Weight is still 258 even though we had little ceasers last night because of the busy schedule. Everything is going the way I want, no quick, harsh cut.
Bench
135x10
225x10
315x5
365x3
405x1
315x7
225x10x2
HS Wide Chest
360x10x3
Pec Deck Flys
200x20x2
180x20
HS Incline Press
270x10
230x10
180x10
Low Cable Crossovers
100x10
120x10
140x10
DB Press to Fly
50'sx10
40'sx10
30'sx10
10 min HIIT Stairclimber
Good chest workout today. I can feel strength slipping a little bit on a calorie deficit. Hence the dropsets on some lifts. Weight is still 258 even though we had little ceasers last night because of the busy schedule. Everything is going the way I want, no quick, harsh cut.
joe 2013
Registered
did i already tell you are a f*cking beast brother ? your training , drive and motivation are top notch . You look great already so can't wait to see the final ripped Spiny
. Kill it bro
. Kill it bro
You have wonderful nipples
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
BACK
HS BTN Press
180x20
230x15
270x10
HS Low Row
180x20
270x15
360x10
HS Lat Flexor
180x20
230x15
270x10
HS High Row
180x20
270x15
360x10
HS Iso Pulldown
140x20
160x15
180x10
1 Arm Tbar Row
115x10x3
Wide Lat Pulldown
200x20x3
Standing V handle Row
200x20x3
Reverse Incline DB Row
100'sx10x3
10 min HIIT Stairclimber
Nice back pulling today. Need more reps since I hold a lot of fat in my back. Weight is 257. Still cutting things out of my diet here and there.
HS BTN Press
180x20
230x15
270x10
HS Low Row
180x20
270x15
360x10
HS Lat Flexor
180x20
230x15
270x10
HS High Row
180x20
270x15
360x10
HS Iso Pulldown
140x20
160x15
180x10
1 Arm Tbar Row
115x10x3
Wide Lat Pulldown
200x20x3
Standing V handle Row
200x20x3
Reverse Incline DB Row
100'sx10x3
10 min HIIT Stairclimber
Nice back pulling today. Need more reps since I hold a lot of fat in my back. Weight is 257. Still cutting things out of my diet here and there.
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
LEGS
Box Squats
55x10
105x10
155x10
225x10
295x10
365x10
Lying Leg Curls
90x20x3
Standing Calf Raise
200x20x3
300x20x3
Standing Single Leg Curl
60x10x3
Leg Extension
150x20x3
Leg Curl
150x20x3
15 min HIIT Elliptical
Good rep session this morning. Got to the gym late so cardio was limited. I'm keeping my protein high so I lose as little muscle as possible on this cut. Every morning looking better.
Box Squats
55x10
105x10
155x10
225x10
295x10
365x10
Lying Leg Curls
90x20x3
Standing Calf Raise
200x20x3
300x20x3
Standing Single Leg Curl
60x10x3
Leg Extension
150x20x3
Leg Curl
150x20x3
15 min HIIT Elliptical
Good rep session this morning. Got to the gym late so cardio was limited. I'm keeping my protein high so I lose as little muscle as possible on this cut. Every morning looking better.
Looking great spiny the workouts and everything are awesome!!!
Thx for the n00ds spiny. Recommend bold Cyp for xtra jerkedness
thanks
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
SHOULDERS & TRAPS
DB Side Raises
20'sx10
25'sx10
30'sx10
35'sx10
BB Front Row
145x10
195x10
215x10
HS Front Iso Military Press
340x8
320x8
300x10
BB Shrugs
415x10
395x10
375x10
Facepulls
200x10x3
Seated Military Press
145x10
235x8
215x10
Rope Facepulls
200x10x3
Cable Front Rows
200x10x3
Reverse Incline DB Flys
25'sx10x3
DB Shrugs
100'sx20x3
DB Front Raise
20'sx10
25'sx10
30'sx10
35'sx10
DB Y Press
50'sx10x3
10 min HIIT Srairclimber
Got in late so had to rush through my lifts in 50 mins. Made for very little rest and had to lower weight on a few things. Just started some DMAA research so I felt great. Could've went forever.
DB Side Raises
20'sx10
25'sx10
30'sx10
35'sx10
BB Front Row
145x10
195x10
215x10
HS Front Iso Military Press
340x8
320x8
300x10
BB Shrugs
415x10
395x10
375x10
Facepulls
200x10x3
Seated Military Press
145x10
235x8
215x10
Rope Facepulls
200x10x3
Cable Front Rows
200x10x3
Reverse Incline DB Flys
25'sx10x3
DB Shrugs
100'sx20x3
DB Front Raise
20'sx10
25'sx10
30'sx10
35'sx10
DB Y Press
50'sx10x3
10 min HIIT Srairclimber
Got in late so had to rush through my lifts in 50 mins. Made for very little rest and had to lower weight on a few things. Just started some DMAA research so I felt great. Could've went forever.
TripleOvertime
Elite Member
Stellar progress Spiny. My wife says "damn!" as she is drooling over your traps/shoulders.
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
Thanks for the compliments
Work in progress
Work in progress
TripleOvertime
Elite Member
Any thoughts of competing sometime in the future?
