- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
If I can ever cut down enough. I'm in a transformation contest ending on Mar 26 and starting another cutting contest for 10 weeks starting on Mar 7. So by then I should be pretty ripped
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- Thread starter spinyvegeta
- Start date
TripleOvertime
Elite Member
Fantastic. Definately have that shape and size combo.
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
Even at 225 I would probably get my ass handed to me. Flex Wheeler is 225
TripleOvertime
Elite Member
Meh, even if you did get stomped the experience would feel accomplishing. I can only imagine what youll look like in a few months, surely to place well sometime in the near future if you go for it.
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
I hope
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
Bi's & Tri's
1 Arm Preacher Curl
30x20
50x15
70x10
OH Tri Extension Machine
130x15
150x10
170x10
Preacher Curl Machine
100x10
130x10
150x10
Rope Pulldown
120x15
140x10
160x10
Cable Curls
130x10
150x10
170x10
OH Tri Rope Extension
150x10x3
Rope Curls
130x10
150x10
170x10
Tri Pushdowns
200x20
180x20
160x10
BB Curls
110x10
80x20
50x30
BB OH Tri Extension
110x20
80x30
50x10
DB Curls
50'sx10
45'sx10
40'sx10
35'sx10
30'sx10
25'sx10
DB OH Tri Extension
50'sx20
45'sx20
40'sx20
35'sx20
30'sx20
25'sx20
Preacher Curl Machine
100x10
110x10
120x10
Seated Dips
210x10
225x10
240x20
15 min HIIT Stairmaster
10 min HIIT Elliptical
Great workout today. Sunday is the only day I can take however long I want and get all I want done. Weight down to 254. Keep on trucking.
1 Arm Preacher Curl
30x20
50x15
70x10
OH Tri Extension Machine
130x15
150x10
170x10
Preacher Curl Machine
100x10
130x10
150x10
Rope Pulldown
120x15
140x10
160x10
Cable Curls
130x10
150x10
170x10
OH Tri Rope Extension
150x10x3
Rope Curls
130x10
150x10
170x10
Tri Pushdowns
200x20
180x20
160x10
BB Curls
110x10
80x20
50x30
BB OH Tri Extension
110x20
80x30
50x10
DB Curls
50'sx10
45'sx10
40'sx10
35'sx10
30'sx10
25'sx10
DB OH Tri Extension
50'sx20
45'sx20
40'sx20
35'sx20
30'sx20
25'sx20
Preacher Curl Machine
100x10
110x10
120x10
Seated Dips
210x10
225x10
240x20
15 min HIIT Stairmaster
10 min HIIT Elliptical
Great workout today. Sunday is the only day I can take however long I want and get all I want done. Weight down to 254. Keep on trucking.
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
LEGS
Squats
135x10
225x10
315x10
405x5
315x10
225x20
Seated Calf Raise
160x30x3
Leg Press
575x20x3
Calf Extension leg press
575x20x3
G-curl
135x10x3
Hack Squat
350x10x3
Lying Leg Curl
120x10x3
Standing Calf Raise
300x20x3
7 min HIIT Elliptical
7 min HIIT Stairclimber
7 min HIIT Treadmill
Now that was a good leg workout. Wanted to hit extensions and curls but didn't have time. Going to try to get to the gym this early from now on to get my cardio in. Keep the day coming off.
Squats
135x10
225x10
315x10
405x5
315x10
225x20
Seated Calf Raise
160x30x3
Leg Press
575x20x3
Calf Extension leg press
575x20x3
G-curl
135x10x3
Hack Squat
350x10x3
Lying Leg Curl
120x10x3
Standing Calf Raise
300x20x3
7 min HIIT Elliptical
7 min HIIT Stairclimber
7 min HIIT Treadmill
Now that was a good leg workout. Wanted to hit extensions and curls but didn't have time. Going to try to get to the gym this early from now on to get my cardio in. Keep the day coming off.
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
CHEST
Bench
135x10
225x10
315x5
365x2
405x1
315x5
225x10x2
HS Incline Press
270x10x3
Low Cable Crossover
100x10
120x10
140x10
HS Wide Chest
360x10x3
Pec Deck Flys
200x20x3
100x30x3
Vertical Chest Press
200x20x3
DB Press to Fly
50'sx10
45'sx10
40'sx10
30 min HIIT Stairmaster
Went to bed early and got to the gym early. I really enjoy having the time to get all I want in plus long cardio. Strength is slightly down but thats to be expected. Still hit 405 without a spotter or lift off. Next 3 weeks are going to be gruelling.
Bench
135x10
225x10
315x5
365x2
405x1
315x5
225x10x2
HS Incline Press
270x10x3
Low Cable Crossover
100x10
120x10
140x10
HS Wide Chest
360x10x3
Pec Deck Flys
200x20x3
100x30x3
Vertical Chest Press
200x20x3
DB Press to Fly
50'sx10
45'sx10
40'sx10
30 min HIIT Stairmaster
Went to bed early and got to the gym early. I really enjoy having the time to get all I want in plus long cardio. Strength is slightly down but thats to be expected. Still hit 405 without a spotter or lift off. Next 3 weeks are going to be gruelling.
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
BACK
Deadlift
135x10
225x10
315x10
405x5
505x1
Wide Cable Lat Pulldown
200x20x3
V-handle Row
200x20x3
Longbar Handle Lat Pulldown
200x20x3
Underhanded Cable Row
200x20x3
HS High Row
270x15x3
1 Arm Cable Row
200x10x3
Reverse Incline DB Rows
100'sx8
100'sx5x2
20 min HIIT Elliptical
Nice little workout. Tried for a 525 dl but my grip was gone already, same on the reverse incline db rows. Pigged out a little last night. Guess I needed a refeed and extra rest. Feel good this morning except I keep having bouts of hiccups. Odd.
Deadlift
135x10
225x10
315x10
405x5
505x1
Wide Cable Lat Pulldown
200x20x3
V-handle Row
200x20x3
Longbar Handle Lat Pulldown
200x20x3
Underhanded Cable Row
200x20x3
HS High Row
270x15x3
1 Arm Cable Row
200x10x3
Reverse Incline DB Rows
100'sx8
100'sx5x2
20 min HIIT Elliptical
Nice little workout. Tried for a 525 dl but my grip was gone already, same on the reverse incline db rows. Pigged out a little last night. Guess I needed a refeed and extra rest. Feel good this morning except I keep having bouts of hiccups. Odd.
- 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
145x10
195x10
215x10
HS Front Iso Military Press
340x8
320x9
300x10
Rope Facepulls
200x10x3
BB Shrugs
415x10
395x10
375x10
Cross Cable Facepulls
120x10
160x10
200x10
Cable Front Row
200x10x3
Seated Military Press
145x10
195x10
245x8
DB Shrugs
100'sx20x3
DB Y Presses
60'sx10x3
DB Front Raises
35'sx10
30'sx10
25'sx10
20'sx10
DB Incline Reverse Flys
30'sx10x3
30 min HIIT Stairmaster
Great workout today with a nice chunk of cardio. Weight has crept up but I think its because I need more fiber in my diet. Looking bloated but I haven't been eating enough to gain any fat. I love getting to the gym to get extra cardio in.
DB Side Raises
20'sx10
25'sx10
30'sx10
35'sx10
BB Front Row
145x10
195x10
215x10
HS Front Iso Military Press
340x8
320x9
300x10
Rope Facepulls
200x10x3
BB Shrugs
415x10
395x10
375x10
Cross Cable Facepulls
120x10
160x10
200x10
Cable Front Row
200x10x3
Seated Military Press
145x10
195x10
245x8
DB Shrugs
100'sx20x3
DB Y Presses
60'sx10x3
DB Front Raises
35'sx10
30'sx10
25'sx10
20'sx10
DB Incline Reverse Flys
30'sx10x3
30 min HIIT Stairmaster
Great workout today with a nice chunk of cardio. Weight has crept up but I think its because I need more fiber in my diet. Looking bloated but I haven't been eating enough to gain any fat. I love getting to the gym to get extra cardio in.
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
LEGS
Squats
135x10
225x10
315x10
405x5
315x10
225x20
Seated Calf Raise
140x30x2
140x40
Standing Single Leg Curl
70x10x3
Leg Press
665x20x3
Calf Extension in leg press
665x20x3
Lying Leg Curl
90x20x3
Leg Extension
120x20x3
Standing Calf Raise
200x20x3
Leg Curl
120x20x3
20 min HIIT Stairmaster
Great leg day. Lots of reps with moderate weight. Kept my heartbeat up the whole time to maximize fat burning. Legs were burning the whole time. Loved it.
Squats
135x10
225x10
315x10
405x5
315x10
225x20
Seated Calf Raise
140x30x2
140x40
Standing Single Leg Curl
70x10x3
Leg Press
665x20x3
Calf Extension in leg press
665x20x3
Lying Leg Curl
90x20x3
Leg Extension
120x20x3
Standing Calf Raise
200x20x3
Leg Curl
120x20x3
20 min HIIT Stairmaster
Great leg day. Lots of reps with moderate weight. Kept my heartbeat up the whole time to maximize fat burning. Legs were burning the whole time. Loved it.
- 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 Machine
70x10
80x10
90x10
Preacher Curl Machine
100x10
125x10
150x10
OH Tri Extension Machine
80x15
90x15
100x15
Crucifix Cable Curls
100x10
140x10
200x10
Skullcrushers
145x10
165x10
195x10
Cable Curls
130x10
150x10
170x10
Rope Pulldown
130x10
150x10
170x10
Rope Curls
130x10
150x10
170x10
OH Rope Tri Extension
150x10x3
BB Curls
110x10
80x20
50x30
OH BB Tri Extension
110x20
80x30
50x40
25 min HIIT Elliptical
Weight is not budging but looking leaner daily. Must have been the dramatic change in diet instead of easing into it. So I went ahead and had a huge cheat meal last night to jump start my metabolism. 2 queseritos and a huge bowl of cookie crisp. Re-evaluate diet this weekend.
1 Arm Preacher Curl Machine
25x20
50x15
75x10
Tricep Arm Extension Machine
70x10
80x10
90x10
Preacher Curl Machine
100x10
125x10
150x10
OH Tri Extension Machine
80x15
90x15
100x15
Crucifix Cable Curls
100x10
140x10
200x10
Skullcrushers
145x10
165x10
195x10
Cable Curls
130x10
150x10
170x10
Rope Pulldown
130x10
150x10
170x10
Rope Curls
130x10
150x10
170x10
OH Rope Tri Extension
150x10x3
BB Curls
110x10
80x20
50x30
OH BB Tri Extension
110x20
80x30
50x40
25 min HIIT Elliptical
Weight is not budging but looking leaner daily. Must have been the dramatic change in diet instead of easing into it. So I went ahead and had a huge cheat meal last night to jump start my metabolism. 2 queseritos and a huge bowl of cookie crisp. Re-evaluate diet this weekend.
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
BACK
V-handle Row
180x15
225x10
270x10
Wide Lat Pulldown
180x10
210x10
240x10
Straight Arm Pulldown
100x20
130x10
160x10
Cable Row
180x10
225x10
270x10
BTN Lat Pulldown
180x10
195x10
210x10
Rope Facepulls
100x20
150x10
200x10
Row Back Extension
300x10x3
V-handle Pulldown
180x10
210x10
240x10
Reverse Pec Deck Flys
120x10
135x10
150x10
Wide Handle Row
180x10
225x10
270x10
1 Arm Cable Row
200x10x3
Wide Handle Pulldown
180x10
210x10
240x10
Lat Flexor
270x10
300x10
330x10
Bent Over Row
185x10x3
BTN BB Press
90x10
160x10
210x10
25 min HIIT Elliptical
Got a lot of volume in. Weight down a smidge. Still keeping good strength while eating on a deficit. Cutting more calories this week and keep killing cardio.
V-handle Row
180x15
225x10
270x10
Wide Lat Pulldown
180x10
210x10
240x10
Straight Arm Pulldown
100x20
130x10
160x10
Cable Row
180x10
225x10
270x10
BTN Lat Pulldown
180x10
195x10
210x10
Rope Facepulls
100x20
150x10
200x10
Row Back Extension
300x10x3
V-handle Pulldown
180x10
210x10
240x10
Reverse Pec Deck Flys
120x10
135x10
150x10
Wide Handle Row
180x10
225x10
270x10
1 Arm Cable Row
200x10x3
Wide Handle Pulldown
180x10
210x10
240x10
Lat Flexor
270x10
300x10
330x10
Bent Over Row
185x10x3
BTN BB Press
90x10
160x10
210x10
25 min HIIT Elliptical
Got a lot of volume in. Weight down a smidge. Still keeping good strength while eating on a deficit. Cutting more calories this week and keep killing cardio.
Looking great spiny!!!
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
Thank you sir
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
LEGS
Squats
135x10
225x10
315x10
405x5 paused
315x10
225x10
Seated Calf Raise
140x30x3
Standing Single Leg Curl
70x10x3
Leg Press
665x20x3
Calf Extension Leg Press
665x20x3
G-Curl
90x15x3
Leg Extension
120x20x3
Standing Calf Raise
300x20x3
Lying Leg Curl
120x10x3
20 min HISS Elliptical Alpine Pass
Had a decent carb load last night for leg day. 4 tostadas and a dq blizzard hit the spot. Those pause squats at 405 were killer. The last rep barely came back up. Shoulder and trap vascularity were crazy. Back to the weekly grind.
Squats
135x10
225x10
315x10
405x5 paused
315x10
225x10
Seated Calf Raise
140x30x3
Standing Single Leg Curl
70x10x3
Leg Press
665x20x3
Calf Extension Leg Press
665x20x3
G-Curl
90x15x3
Leg Extension
120x20x3
Standing Calf Raise
300x20x3
Lying Leg Curl
120x10x3
20 min HISS Elliptical Alpine Pass
Had a decent carb load last night for leg day. 4 tostadas and a dq blizzard hit the spot. Those pause squats at 405 were killer. The last rep barely came back up. Shoulder and trap vascularity were crazy. Back to the weekly grind.
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
CHEST
Bench
135x10
225x10
315x4
365x2
315x4
225x10x2
HS Incline Chest
205x10x3
Low Cable Crossover
100x15
120x10
140x10
HS Wide Chest
360x10x3
Pec Deck Flys
200x20x2
100x40
Vertical Chest Press
200x10x3
DB Press to Fly
50'sx10
45'sx10
40'sx10
30 min HISS Elliptical Alpine Pass
Didn't feel very strong today. Strength starting to slip due to low calories and carbs. Weight down to 253.
Bench
135x10
225x10
315x4
365x2
315x4
225x10x2
HS Incline Chest
205x10x3
Low Cable Crossover
100x15
120x10
140x10
HS Wide Chest
360x10x3
Pec Deck Flys
200x20x2
100x40
Vertical Chest Press
200x10x3
DB Press to Fly
50'sx10
45'sx10
40'sx10
30 min HISS Elliptical Alpine Pass
Didn't feel very strong today. Strength starting to slip due to low calories and carbs. Weight down to 253.
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
SHOULDERS & TRAPS
DB Side Raises
25'sx10
30'sx10
35'sx10
BB Front Row
145x10
165x10
195x10
HS Front Iso Military Press
340x8
320x8
300x8
Rope Facepull
200x10x3
BB Shrugs
415x10
395x10
375x10
Facepulls
200x10x3
Cable Front Row
200x10x3
BB Seated Military Press
255x5
215x8
195x10
DB Front Raises
35'sx10
30'sx10
25'sx10
DB Shrugs
100'sx20x3
DB Y Press
55'sx10
60'sx10
65'sx10
Incline Reverse DB Flys
30'sx10x3
30 min HIIT Elliptical Alpine Pass
Not as many reps as I would like this morning but still pushing heavy. Especially with doing chest yesterday. Weight was 252 at the end of the day yesterday. Down 10 lbs from december and 20 from about a month and a half ago.
DB Side Raises
25'sx10
30'sx10
35'sx10
BB Front Row
145x10
165x10
195x10
HS Front Iso Military Press
340x8
320x8
300x8
Rope Facepull
200x10x3
BB Shrugs
415x10
395x10
375x10
Facepulls
200x10x3
Cable Front Row
200x10x3
BB Seated Military Press
255x5
215x8
195x10
DB Front Raises
35'sx10
30'sx10
25'sx10
DB Shrugs
100'sx20x3
DB Y Press
55'sx10
60'sx10
65'sx10
Incline Reverse DB Flys
30'sx10x3
30 min HIIT Elliptical Alpine Pass
Not as many reps as I would like this morning but still pushing heavy. Especially with doing chest yesterday. Weight was 252 at the end of the day yesterday. Down 10 lbs from december and 20 from about a month and a half ago.
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
BACK
Wide Lat Pulldown
200x20x3
V-handle Row
200x20x3
Wide Handle Lat Pulldown
200x20x3
Cable Row
200x20x3
V-handle Pulldown
200x20x3
Wide Handle Row
200x20x3
HS Lat Flexor
180x10
230x10
270x10
HS High Row
270x10x3
HS BTN Pulldown
180x10
230x10
270x10
HS Low Row
270x10x3
30 min HIIT Elliptical Alpine Pass
Got there a little late, wanted to get more back lifts in but was a little sluggish this morning. Probably from just doing delts yesterday. Plus I didn't want to short my cardio session.
Wide Lat Pulldown
200x20x3
V-handle Row
200x20x3
Wide Handle Lat Pulldown
200x20x3
Cable Row
200x20x3
V-handle Pulldown
200x20x3
Wide Handle Row
200x20x3
HS Lat Flexor
180x10
230x10
270x10
HS High Row
270x10x3
HS BTN Pulldown
180x10
230x10
270x10
HS Low Row
270x10x3
30 min HIIT Elliptical Alpine Pass
Got there a little late, wanted to get more back lifts in but was a little sluggish this morning. Probably from just doing delts yesterday. Plus I didn't want to short my cardio session.
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
Bi's & Tri's
1 Arm Preacher Curl Machine
25x20
50x10
60x10
Tricep Arm Extension
70x10
80x10
90x10
Preacher Curl Machine
75x10
100x10
125x10
Skullcrushers
125x10
175x10
195x10
Crucifix Cable Curls
100x20
140x10
180x10
OH Tri Extension Machine
80x15
90x10
100x10
BB Curls
110x10
80x20
50x20
BB OH Tri Extension
110x20
80x20
50x20
Hammer Curls
25'sx10
35'sx10
45'sx10
Seated Dips
200x10x3
Cable Curls
100x10x3
Rope Pulldown
100x10x3
30 min HIIT Elliptical
Felt tired and weak today but didn't slow down. The lack of cals and carbs is really starting to show. Just listened to my body and did what I could.
1 Arm Preacher Curl Machine
25x20
50x10
60x10
Tricep Arm Extension
70x10
80x10
90x10
Preacher Curl Machine
75x10
100x10
125x10
Skullcrushers
125x10
175x10
195x10
Crucifix Cable Curls
100x20
140x10
180x10
OH Tri Extension Machine
80x15
90x10
100x10
BB Curls
110x10
80x20
50x20
BB OH Tri Extension
110x20
80x20
50x20
Hammer Curls
25'sx10
35'sx10
45'sx10
Seated Dips
200x10x3
Cable Curls
100x10x3
Rope Pulldown
100x10x3
30 min HIIT Elliptical
Felt tired and weak today but didn't slow down. The lack of cals and carbs is really starting to show. Just listened to my body and did what I could.
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
LEGS
Squats
135x10
225x10
315x10
405x5
315x10x2
Seated Calf Raise
140x30x3
Standing Single Leg Curls
70x10x3
Leg Press
665x20
575x20
485x20
Calf Extensions
665x20
575x20
485x20
G-Curl
140x10
105x15
70x20
Leg Extension
120x20x3
Standing Calf Raise
300x20x3
Lying Leg Curl
90x10x3
25 min HISS Elliptical
Felt stronger today. Focused on slow reps and squeezing each rep. Have to get better seperation in my legs. Thats where I hold a lot of fat.
Squats
135x10
225x10
315x10
405x5
315x10x2
Seated Calf Raise
140x30x3
Standing Single Leg Curls
70x10x3
Leg Press
665x20
575x20
485x20
Calf Extensions
665x20
575x20
485x20
G-Curl
140x10
105x15
70x20
Leg Extension
120x20x3
Standing Calf Raise
300x20x3
Lying Leg Curl
90x10x3
25 min HISS Elliptical
Felt stronger today. Focused on slow reps and squeezing each rep. Have to get better seperation in my legs. Thats where I hold a lot of fat.
How vascular is your penis now?
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
CHEST & ABS
Bench
135x10
225x10
315x5
365x2
315x3
225x10
135x20
BB Incline Press
90x10
180x10
230x10
Low Cable Crossover
120x10
160x10
200x10
180x10
140x10
100x10
Weighted Ab Crunch
50x30
70x30
90x30
Pec Deck Flys
150x15
210x10
255x10
HS Decline Press
120x10
160x10
200x10
HS Incline Press
120x10
160x10
200x10
DB Press
100'sx8
90'sx8
80'sx10
DB Press to Fly
50'sx10
40'sx10
30'sx10
Weighted Ab Machine
20x50
30x50
40x50
Vertical Chest Press
285x10
255x15
225x20
20 min LISS Stationary Bike
Lots of volume today. I failed twice benching 405 which made me feel week but o well. Weight has stalled again at 252 but I'm sure it will start dropping again.
Bench
135x10
225x10
315x5
365x2
315x3
225x10
135x20
BB Incline Press
90x10
180x10
230x10
Low Cable Crossover
120x10
160x10
200x10
180x10
140x10
100x10
Weighted Ab Crunch
50x30
70x30
90x30
Pec Deck Flys
150x15
210x10
255x10
HS Decline Press
120x10
160x10
200x10
HS Incline Press
120x10
160x10
200x10
DB Press
100'sx8
90'sx8
80'sx10
DB Press to Fly
50'sx10
40'sx10
30'sx10
Weighted Ab Machine
20x50
30x50
40x50
Vertical Chest Press
285x10
255x15
225x20
20 min LISS Stationary Bike
Lots of volume today. I failed twice benching 405 which made me feel week but o well. Weight has stalled again at 252 but I'm sure it will start dropping again.
TripleOvertime
Elite Member
Extreme volume. How long does a workout of that order take to complete? Doing great Spiny.
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
About 80-90 minutes
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
BACK
HS Lat Flexor
180x15
230x10
270x10
HS Low Row
270x10
360x10
450x10
HS BTN Pulldown
180x15
230x10
270x10
HS High Row
270x10
360x10
410x10
HS Iso Pulldown
230x10
200x10
180x10
T-bar Row
295x10
385x10
475x10
Deadlift
135x20
225x10
315x10
Bent Over BB Rows
135x10
225x10
315x5
30 min HISS Stationary Bike
Felt really strong today from my cheat meal last night. Ate six pieces of pizza and could tell I had too many carbs this morning because I was shaky. Still on the right track though.
HS Lat Flexor
180x15
230x10
270x10
HS Low Row
270x10
360x10
450x10
HS BTN Pulldown
180x15
230x10
270x10
HS High Row
270x10
360x10
410x10
HS Iso Pulldown
230x10
200x10
180x10
T-bar Row
295x10
385x10
475x10
Deadlift
135x20
225x10
315x10
Bent Over BB Rows
135x10
225x10
315x5
30 min HISS Stationary Bike
Felt really strong today from my cheat meal last night. Ate six pieces of pizza and could tell I had too many carbs this morning because I was shaky. Still on the right track though.
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
SHOULDERS, TRAPS, & ABS
DB Side Raises
30'sx10
35'sx10
40'sx10
BB Front Row
125x10
175x10
195x10
BB Shrugs
415x10
395x10
375x10
HS Front Iso Military Press
340x5
320x7
300x9
Rope Facepulls
200x10x3
Seated Military Press
145x15
195x10
235x10
Facepulls
200x10x3
Cable Front Row
200x10x3
Weighted Ab Machine
100x30
150x20
200x10
DB Front Raise
30'sx10
35'sx10
40'sx10
DB Shrugs
100'sx20x3
DB Y Press
50'sx10
55'sx10
60'sx10
Incline Reverse DB Fly
30'sx10x3
30 mins HISS Stationary Bike
Really good workout today, I was sweating like a pig. Strength was there but endurance was lacking. Couldn't get the reps I normally get but thats to be expected. Started researching clen today so I should shed plenty of water in the next week.
DB Side Raises
30'sx10
35'sx10
40'sx10
BB Front Row
125x10
175x10
195x10
BB Shrugs
415x10
395x10
375x10
HS Front Iso Military Press
340x5
320x7
300x9
Rope Facepulls
200x10x3
Seated Military Press
145x15
195x10
235x10
Facepulls
200x10x3
Cable Front Row
200x10x3
Weighted Ab Machine
100x30
150x20
200x10
DB Front Raise
30'sx10
35'sx10
40'sx10
DB Shrugs
100'sx20x3
DB Y Press
50'sx10
55'sx10
60'sx10
Incline Reverse DB Fly
30'sx10x3
30 mins HISS Stationary Bike
Really good workout today, I was sweating like a pig. Strength was there but endurance was lacking. Couldn't get the reps I normally get but thats to be expected. Started researching clen today so I should shed plenty of water in the next week.
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
Bi's, Tri's, & Abs
1 Arm Preacher Curl Machine
25x20
35x20
45x20
Tricep Arm Extension Machine
50x20x3
Preacher Curl Machine
50x20
60x20
70x20
OH Tricep Extension Machine
50x20
60x20
70x20
Rope Pulldown
100x15x3
Cable Curls
100x15x3
OH Rope Tri Extension
100x15x3
Rope Curls
100x15x3
Seated Dips
200x15x3
Crucifix Cable Curls
100x20
120x20
140x20
Weighted Ab Crunch
100x20x6
BB Curls
70x20
60x20
50x20
OH BB Tri Extension
70x30
60x30
50x30
30 min HISS Stationary Bike
Wanted to really work the muscles today so kept weight low with high reps. Had a great pump going and tried to hit each muscle from every angle. Cardio is getting easier daily.
1 Arm Preacher Curl Machine
25x20
35x20
45x20
Tricep Arm Extension Machine
50x20x3
Preacher Curl Machine
50x20
60x20
70x20
OH Tricep Extension Machine
50x20
60x20
70x20
Rope Pulldown
100x15x3
Cable Curls
100x15x3
OH Rope Tri Extension
100x15x3
Rope Curls
100x15x3
Seated Dips
200x15x3
Crucifix Cable Curls
100x20
120x20
140x20
Weighted Ab Crunch
100x20x6
BB Curls
70x20
60x20
50x20
OH BB Tri Extension
70x30
60x30
50x30
30 min HISS Stationary Bike
Wanted to really work the muscles today so kept weight low with high reps. Had a great pump going and tried to hit each muscle from every angle. Cardio is getting easier daily.
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
LEGS & ABS
Squats
135x10
225x10
315x10x2
225x10
135x20
Seated Calf Raise
140x30x3
G-Curl
90x15x3
Standing Calf Raise
200x20x3
300x10x3
Leg Curl
120x20x3
Leg Extension
120x20x3
Weighted Ab Crunch
100x20x3
Lying Leg Curl
90x10x3
30 mins HISS Stationary Bike
Weight felt heavy today until I warmed up, then it got easier. Made sure every rep was slow and paused. Trying to squeeze everything I could out of every rep. The transformation contest I was in fell apart but I'm going to continue the same direction. Would like to step on stage this year.
Squats
135x10
225x10
315x10x2
225x10
135x20
Seated Calf Raise
140x30x3
G-Curl
90x15x3
Standing Calf Raise
200x20x3
300x10x3
Leg Curl
120x20x3
Leg Extension
120x20x3
Weighted Ab Crunch
100x20x3
Lying Leg Curl
90x10x3
30 mins HISS Stationary Bike
Weight felt heavy today until I warmed up, then it got easier. Made sure every rep was slow and paused. Trying to squeeze everything I could out of every rep. The transformation contest I was in fell apart but I'm going to continue the same direction. Would like to step on stage this year.
