Onlychevy6 presents - The Bigguns Showdown

[iparatroop]

I am officially down 6lbs as of this morning

Ballin.

 

[taman6886]

OC6 and anyone else who wants to help push me, would love to see any of you guys pop in here:

http://anabolicminds.com/forum/weight-loss/227752-tamans-accountqability-comback.html#post3937823

 

[Gerbil]

Forgot to post my workout I did last night.... Silly me.
Pull day
Deadlifts: 275x10, 315x10, 365x10, 365x8 (tore a callus off last set that hurt)
Pull ups 4x10 around the world pullups 5 each direction with added holds and side to sides
Shrugs 275 3x10
Yates rows 185 4x10
Wide grip cable rows 190 3x10
Hammer strength lat pulldowns: 115lbs each arm 2x10 1x8
Face pulls: maxed machine for 4x12 with 5 second contracted holds
Bent over dumbbell rows: Tried to have a 3:2:3 timing with 55lb dumbbells just to focus on the contraction for 3x10
Preacher curls: 105 3x10, then one set of forced negatives

 

[gokix811]

TUES LOG

30 min cardio

BBR
60x12
75x8
85x8
95x6

Reverse Grip BBR
60x12
70x8
80x8
90x8
100x8
110x6 * PR for reps
115x3 * PR

One Arm BBR Rows
5x10


PR for Reverse Grips

 

[Onlychevy6]

4/9/13

Boys and girls lets just say I am plum worn out. Didn't get a chance to train yesterday as I was traveling. So I made up for it tonight. Starting to feel my strength coming back a little. Soon as my lower back is completely healed watch out some PR's will be coming.

Started off with 10 minutes of Cardio for warm up

Incline Barbell Press

20 reps 115 lbs
12 reps 210 lbs
10 reps 195 lbs
8 reps 155 lbs
6 reps 135 lbs


DB Flat Bench

10 reps 70 lbs
10 reps 60 lbs
10 reps 50 lbs
10 reps 40 lbs


DB Incline Flys

12 reps 40 lbs
12 reps 40 lbs
12 reps 40 lbs
12 reps 40 lbs


Cable Flys

15 reps 80 lbs
15 reps 70 lbs
15 reps 50 lbs
15 reps 40 lbs


Decline Skull Crushers

12 reps 80 lbs
12 reps 70 lbs
12 reps 50 lbs
12 reps 40 lbs


V-Bar Press Downs

12 reps 180 lbs
12 reps 170 lbs
12 reps 160 lbs
12 reps 150 lbs


Deadlifts

12 reps 135 lbs
8 reps 225 lbs
5 reps 185 lbs
5 reps 165 lbs


Good Mornings

10 reps 45 lbs
10 reps 45 lbs
10 reps 45 lbs


Wide Grip Pull Downs

15 reps 140 lbs
12 reps 120 lbs
12 reps 100 lbs
12 reps 80 lbs


Cable Rows V Handle

15 reps 165 lbs
15 reps 150 lbs
15 reps 130 lbs


Alt Db Curls

12 reps 30 lbs
12 reps 25 lbs
12 reps 20 lbs
12 reps 15 lbs


Cable Preacher Curls

12 reps 90 lbs
12 reps 70 lbs
12 reps 50 lbs
12 reps 35 lbs


Finished it all up with 20 minutes of cardio,

I kid you not my arms had not been so pumped in a very long time.

 

[Gerbil]

My only current pic I just wanted to see my back spread. Also enjoy the mass I put there with rows and deadlifts.

 

[iparatroop]

4/9/13

Boys and girls lets just say I am plum worn out. Didn't get a chance to train yesterday as I was traveling. So I made up for it tonight. Starting to feel my strength coming back a little. Soon as my lower back is completely healed watch out some PR's will be coming.

Started off with 10 minutes of Cardio for warm up

Incline Barbell Press

20 reps 115 lbs
12 reps 210 lbs
10 reps 195 lbs
8 reps 155 lbs
6 reps 135 lbs


DB Flat Bench

10 reps 70 lbs
10 reps 60 lbs
10 reps 50 lbs
10 reps 40 lbs


DB Incline Flys

12 reps 40 lbs
12 reps 40 lbs
12 reps 40 lbs
12 reps 40 lbs

Cable Flys

15 reps 80 lbs
15 reps 70 lbs
15 reps 50 lbs
15 reps 40 lbs

Decline Skull Crushers

12 reps 80 lbs
12 reps 70 lbs
12 reps 50 lbs
12 reps 40 lbs


V-Bar Press Downs

12 reps 180 lbs
12 reps 170 lbs
12 reps 160 lbs
12 reps 150 lbs

Deadlifts

12 reps 135 lbs
8 reps 225 lbs
5 reps 185 lbs
5 reps 165 lbs


Good Mornings

10 reps 45 lbs
10 reps 45 lbs
10 reps 45 lbs

Wide Grip Pull Downs

15 reps 140 lbs
12 reps 120 lbs
12 reps 100 lbs
12 reps 80 lbs

Cable Rows V Handle

15 reps 165 lbs
15 reps 150 lbs
15 reps 130 lbs

Alt Db Curls

12 reps 30 lbs
12 reps 25 lbs
12 reps 20 lbs
12 reps 15 lbs

Cable Preacher Curls

12 reps 90 lbs
12 reps 70 lbs
12 reps 50 lbs
12 reps 35 lbs

Finished it all up with 20 minutes of cardio,

I kid you not my arms had not been so pumped in a very long time.

I "only" counted 47 sets. Jesus.

 

[gokix811]

I "only" counted 47 sets. Jesus.

That would be like 3 days worth of workouts for me! Rest up Chevy I think you might be feeling it tomorrow!

 

[Onlychevy6]

I "only" counted 47 sets. Jesus.

LMFAO

 

[packers6211]

Man long day today at work not hard but felt like a friggin Monday over again. Son had a late game tonight so I went home and hit gym real quick. Did back and had some good pumps and felt really good.

Back:

Machine rows: 90 lbs x 10,10,10

Db Rows: 45 lbs x 10,10,10

Lat machine reverse pull downs: 135 lbs x 10,8,8

Wide grip pull downs: 80 lbs x 12,12,12

 

[Onlychevy6]

That would be like 3 days worth of workouts for me! Rest up Chevy I think you might be feeling it tomorrow!

I even skipped Smith machine barbell rows

 

[wasme]

4/9/13

Boys and girls lets just say I am plum worn out. Didn't get a chance to train yesterday as I was traveling. So I made up for it tonight. Starting to feel my strength coming back a little. Soon as my lower back is completely healed watch out some PR's will be coming.

Started off with 10 minutes of Cardio for warm up

Incline Barbell Press

20 reps 115 lbs
12 reps 210 lbs
10 reps 195 lbs
8 reps 155 lbs
6 reps 135 lbs


DB Flat Bench

10 reps 70 lbs
10 reps 60 lbs
10 reps 50 lbs
10 reps 40 lbs


DB Incline Flys

12 reps 40 lbs
12 reps 40 lbs
12 reps 40 lbs
12 reps 40 lbs


Cable Flys

15 reps 80 lbs
15 reps 70 lbs
15 reps 50 lbs
15 reps 40 lbs


Decline Skull Crushers

12 reps 80 lbs
12 reps 70 lbs
12 reps 50 lbs
12 reps 40 lbs


V-Bar Press Downs

12 reps 180 lbs
12 reps 170 lbs
12 reps 160 lbs
12 reps 150 lbs


Deadlifts

12 reps 135 lbs
8 reps 225 lbs
5 reps 185 lbs
5 reps 165 lbs


Good Mornings

10 reps 45 lbs
10 reps 45 lbs
10 reps 45 lbs


Wide Grip Pull Downs

15 reps 140 lbs
12 reps 120 lbs
12 reps 100 lbs
12 reps 80 lbs


Cable Rows V Handle

15 reps 165 lbs
15 reps 150 lbs
15 reps 130 lbs


Alt Db Curls

12 reps 30 lbs
12 reps 25 lbs
12 reps 20 lbs
12 reps 15 lbs


Cable Preacher Curls

12 reps 90 lbs
12 reps 70 lbs
12 reps 50 lbs
12 reps 35 lbs


Finished it all up with 20 minutes of cardio,

I kid you not my arms had not been so pumped in a very long time.

Someone say volume.... NICE!

 

[Gerbil]

Push day
Bench 225 3x10
inc dumbbell 80x10, 90x10, 100x8
Db shoulder press, 50 2x10, 60x8
Pec deck flyes: 205 3x10
Laterals: 30 3x12
Pushdowns: maxed machine for 3x12
Tricep press: 60lbs 3x10

 

[Onlychevy6]

Push day
Bench 225 3x10
inc dumbbell 80x10, 90x10, 100x8
Db shoulder press, 50 2x10, 60x8
Pec deck flyes: 205 3x10
Laterals: 30 3x12
Pushdowns: maxed machine for 3x12
Tricep press: 60lbs 3x10

Damn where you been hiding all this strength

 

[gokix811]

WED LOG

OHP
40x5
45x5
50x4
50x3
53x1

SEATED DB LAT RAISES
5x10
5x10
5x10
5x10
5x10
5x7

DB SIDE LATERAL RAISES
5x10
10x10
10x10
10x10
10x10

DB FRONT RAISES
10x12
10x12
10x12
10x12
10x12

ARNOLD PRESS
10x10
10x10
10x10
10x10
10x10 superset w/hammer curls to failure

 

[gokix811]

Hey guys, any tips on doing db presses/arnold presses? My shoulders seem to make cracking/clicking noises when I do them, so I don't want to increase the weights in case it's a form issue on my end.

 

[Montego1]

Hey guys, any tips on doing db presses/arnold presses? My shoulders seem to make cracking/clicking noises when I do them, so I don't want to increase the weights in case it's a form issue on my end.

Don't get too deep on the negative...does your shoulder hurt on the first press and get better with the following ones? Shoulder presses with free weights can be gruesome so I started going back with machines and a little lighter weight to keep the pressure down. My front delts are a strong point and grow very easily though so I don't have to work them as much as side or rest delts though.

 

[gokix811]

Don't get too deep on the negative...does your shoulder hurt on the first press and get better with the following ones? Shoulder presses with free weights can be gruesome so I started going back with machines and a little lighter weight to keep the pressure down. My front delts are a strong point and grow very easily though so I don't have to work them as much as side or rest delts though.

Opposite of that actually, starts out fine but starts clicking the more reps I do. It kinda makes me paranoid! What do you think about just switching it up with seated barbell press with varying grips instead? I'm also trying to target my rear delts a lot more because they are lacking big time.

 

[packers6211]

Well today felt wicked pumped. I hit up shoulders today and felt no pain at all. Feeling really jacked up lets see how long I can keep this up!!! haha bring the jokes in guys!

Shoulders:

seated db presses: 45 lbs x 12,12,10

lat machine pull downs: 135 lbs x 10,10,10

upright rows straight bar: 45 lbs x 10,10,10

machine shoulder presses: 80 lbs x 8,8,8

standing db side lateral raises: 15 lbs x 10,10,10

db shrugs: 50 lbs x 10,10,10,10

 

[Gerbil]

Day off: ick.

 

[Montego1]

Opposite of that actually, starts out fine but starts clicking the more reps I do. It kinda makes me paranoid! What do you think about just switching it up with seated barbell press with varying grips instead? I'm also trying to target my rear delts a lot more because they are lacking big time.

I would stay away from presses for a while. If you decide to do them use a hammer strength or something similar but not Smith machine. Your front delts get a good workout from a lot of other movements so taking presses out won't be the end of the world. Use the recovery time to focus on side and rear delts more. Bent over flys. Face pulls. Reverse pec deck. Side Laterals. Heavy partials.

 

[gokix811]

I would stay away from presses for a while. If you decide to do them use a hammer strength or something similar but not Smith machine. Your front delts get a good workout from a lot of other movements so taking presses out won't be the end of the world. Use the recovery time to focus on side and rear delts more. Bent over flys. Face pulls. Reverse pec deck. Side Laterals. Heavy partials.

Very good. Going to pick your brain a bit more if you dont mind, but what are heavy partials? And should those be done with multiple sets as well?

 

[Montego1]

Very good. Going to pick your brain a bit more if you dont mind, but what are heavy partials? And should those be done with multiple sets as well?

I normally do four sets after side laterals to really exhaust the delts. Here is a video of them
http://m.youtube.com/#/watch?v=gBf9czP9r38&desktop_uri=/watch?v=gBf9czP9r38

 

[wasme]

These look good, will give them a go.. thanks Montego

 

[Montego1]

These look good, will give them a go.. thanks Montego

They rock. Make sure to use heavy weight. Straps help take the forearms out of the movement.

 

[wasme]

They rock. Make sure to use heavy weight. Straps help take the forearms out of the movement.

Will do, thanks for the tip regarding straps too...

 

[gokix811]

Thanks Monty! Will give some of these a go next time. Maybe one of these days my shoulders will be blown up like yours!

 

[packers6211]

http://anabolicminds.com/forum/supplement-reviews-logs/227948-pack-gets-cut.html#post3943635

 

[Onlychevy6]

B]4/11/13[/B]

ok so I stopped off and saw a my sometimes workout partner for a few minutes and then went in to train. Ok well she met me at the gym as she was near by. Anyhow we Bs'd for a couple minutes and then she had to bail. I get inside the gym "24 hour" Go change from my work clothes to my workout stuff. Come get on the treadmill to warm up. There was this girl who I have to admit was pretty damn cute. But too young. Maybe late 20's early 30's anyway. She is staring me down like she wanted to get it on. I was like hmm weird. I finish my warm up and go work shoulders She follows. I get half way through my workout and she walks up and says I would not mind one bit if I can see more of that. I was like huh? She said look in the mirror I look and my friend thought it would be a good idea to stick part of his head out of a hole in my shorts. I was not wearing anything under my shorts as I was going to go into the sauna afterwards. She continues to talk to me the rest of the workout. I was like I am sorry dear but let me finish my session. Then maybe we can talk. She walks off and I finish up. Was I embarrassed no. But was very thankful he didn't wake up. I go change and come out of locker room and she goes hey will you be here tomorrow. If so lets go eat after your workout. I would like to do something now but I have to go to work. All I could do is shake my head.... Geez.

Now for the workout

10 minutes of warm up


Rope Face Pulls

20 reps 140 lbs
20 reps 140 lbs
20 reps 140 lbs


DB Side Raises

12 reps 32.5 lbs
12 reps 25 lbs
12 reps 15 lbs
12 reps 10 lbs


Arnold DB Press

15 reps 45 lbs
12 reps 35 lbs
10 reps 32.5 lbs
8 reps 30 lbs
6 reps 25 lbs


Front Raises

20 reps 25 lbs
15 reps 22.5 lbs
15 reps 20 lbs
15 reps 15 lbs


Cable Rear Delt Flys

15 reps 90 lbs
15 reps 70 lbs
15 reps 50 lbs


Shrugs

15 reps 360 lbs
15 reps 360 lbs
15 reps 270 lbs
15 reps 270 lbs


20 minutes of cardio to finish...

 

[Lukef2000]

B]4/11/13

ok so I stopped off and saw a my sometimes workout partner for a few minutes and then went in to train. Ok well she met me at the gym as she was near by. Anyhow we Bs'd for a couple minutes and then she had to bail. I get inside the gym "24 hour" Go change from my work clothes to my workout stuff. Come get on the treadmill to warm up. There was this girl who I have to admit was pretty damn cute. But too young. Maybe late 20's early 30's anyway. She is staring me down like she wanted to get it on. I was like hmm weird. I finish my warm up and go work shoulders She follows. I get half way through my workout and she walks up and says I would not mind one bit if I can see more of that. I was like huh? She said look in the mirror I look and my friend thought it would be a good idea to stick part of his head out of a hole in my shorts. I was not wearing anything under my shorts as I was going to go into the sauna afterwards. She continues to talk to me the rest of the workout. I was like I am sorry dear but let me finish my session. Then maybe we can talk. She walks off and I finish up. Was I embarrassed no. But was very thankful he didn't wake up. I go change and come out of locker room and she goes hey will you be here tomorrow. If so lets go eat after your workout. I would like to do something now but I have to go to work. All I could do is shake my head.... Geez.

Now for the workout

10 minutes of warm up

Rope Face Pulls

20 reps 140 lbs
20 reps 140 lbs
20 reps 140 lbs

DB Side Raises

12 reps 32.5 lbs
12 reps 25 lbs
12 reps 15 lbs
12 reps 10 lbs

Arnold DB Press

15 reps 45 lbs
12 reps 35 lbs
10 reps 32.5 lbs
8 reps 30 lbs
6 reps 25 lbs

Front Raises

20 reps 25 lbs
15 reps 22.5 lbs
15 reps 20 lbs
15 reps 15 lbs


Cable Rear Delt Flys

15 reps 90 lbs
15 reps 70 lbs
15 reps 50 lbs

Shrugs

15 reps 360 lbs
15 reps 360 lbs
15 reps 270 lbs
15 reps 270 lbs

20 minutes of cardio to finish...

Lol nice work Jeff! I hope I can still pull girls in their 20s when I'm in my 40s!

 

[packers6211]

I felt really good tonight too, was worried going late after long day with ball would tire me down, but i took my Uncut about 8ish and man that stuff open me wide open!

Legs:

seated leg curls: 120 lbs x 15,12,10

lying leg curls: 80 lbs x 10,10,10

body lunges three sets of each set walking to and back from wall to wall in yoga room.

leg presses: 4 plates x 12, 6 plates x 8, 8 plates x 6

 

[wasme]

I felt really good tonight too, was worried going late after long day with ball would tire me down, but i took my Uncut about 8ish and man that stuff open me wide open!

Legs:

seated leg curls: 120 lbs x 15,12,10

lying leg curls: 80 lbs x 10,10,10

body lunges three sets of each set walking to and back from wall to wall in yoga room.

leg presses: 4 plates x 12, 6 plates x 8, 8 plates x 6

Nice hulk! Build them treetrunks!

 

[Onlychevy6]

Lol nice work Jeff! I hope I can still pull girls in their 20s when I'm in my 40s!

Now that's funny

 

[Onlychevy6]

4-13-13

Had a training session with the Kleen clan. Was a pretty good workout. Let me say this though. Stair master warm up before legs. Not so much fun.

Leg Extensions

15 reps 130 lbs
15 reps 150 lbs
15 reps 170 lbs


Seated Leg Curls

15 reps 70 lbs
15 reps 90 lbs
15 reps 110 lbs


Reverse DB Lunges

10 reps 35 lbs
12 reps 40 lbs
5 reps 60 lbs ( big jump for me did half lunges and was corrected quickly)
10 reps 47.5


Hack Squats

10 reps 180 lbs
10 reps 180 lbs
15 reps 90 lbs


Did some squats doing some 4 count down pause for 2 seconds then up. Did 1 set of 95 lbs and was toast.

 

[Gerbil]

Sorry about the lack of updates. I have been swamped by school and work.

Had a quick back day today.
Deadlift 275x10, 315x10, 365x10 Then I did down add 20lbs then add 20lbs So I deaded 365, 385, 405 for my last set all of this RAW.
Pullups: 4x10 with holds and other fancy things
Shrugs: 225x10, 275x10, 315x10
Wide grip cable rows, 210 3x10
Hammer strength lat pulldowns, 90x10, 115x10, 135x6 (per arm)
Facepulls: I had to jurryrig double cables together then to do them I needed my spotter to hold my waist so I didnt launch for 4x10
Dumbbell Curls 50lbs each arm 2x10, 1x6

That was it for today I was going to try and max deadlift today but it just didnt feel quite right the last set.

 

[packers6211]

Wicked deads brother!!

 

[Onlychevy6]

4/15/13

Tonight was chest and Tricep night. Let me tell you something Prodigy Pre workout is no joke. Tried the watermelon flavor and OMG yummy. And the energy and focus I had was great. Had a few distractions but I am ok with what it was. Needless to say my chest and Tri's are toast right now.

Incline Barbell Bench

20 reps 95 lbs
12 reps 185 lbs
10 reps 165 lbs
8 reps 155 lbs
6 reps 105 lbs


Flat Barbell Bench

10 reps 185 lbs
10 reps 195 lbs
10 reps 135 lbs
10 reps 115 lbs


DB Incline Flys

12 reps 35 lbs
12 reps 30 lbs
12 reps 20 lbs
12 reps 17.5 lbs


Decline Skull Crushers

12 reps 75 lbs
12 reps 75 lbs
12 reps 75 lbs
12 reps 65 lbs


V-Bar Press Downs

12 reps 140 lbs
12 reps 140 lbs
12 reps 140 lbs
12 reps 140 lbs

This was a pretty good session over all. Starting to feel my strength coming back after all those weeks off.

 

[Montego1]

4/15/13

Tonight was chest and Tricep night. Let me tell you something Prodigy Pre workout is no joke. Tried the watermelon flavor and OMG yummy. And the energy and focus I had was great. Had a few distractions but I am ok with what it was. Needless to say my chest and Tri's are toast right now.

Incline Barbell Bench

20 reps 95 lbs
12 reps 185 lbs
10 reps 165 lbs
8 reps 155 lbs
6 reps 105 lbs


Flat Barbell Bench

10 reps 185 lbs
10 reps 195 lbs
10 reps 135 lbs
10 reps 115 lbs


DB Incline Flys

12 reps 35 lbs
12 reps 30 lbs
12 reps 20 lbs
12 reps 17.5 lbs


Decline Skull Crushers

12 reps 75 lbs
12 reps 75 lbs
12 reps 75 lbs
12 reps 65 lbs


V-Bar Press Downs

12 reps 140 lbs
12 reps 140 lbs
12 reps 140 lbs
12 reps 140 lbs

This was a pretty good session over all. Starting to feel my strength coming back after all those weeks off.

Nice lifts. Strong mane! Strong!

 

[Gerbil]

This is my first strength workout in some time over the last 4 years I have been going for hypertrophy (with varying degrees of success). Now I have set my mind on going into raw powerlifting.

Push
Bench 185+40lbs of bands x3, 205+40lbs of bands x3, 205+40lbs of bands x3
Floor press: 185x3, 205x3, 205x3 (should have gone heavier)
Dips with 90lbs on the belt 5x5
Behind the neck military press: 105 for 5x5
Tricep pushdowns: maxed the machine and added a 25lb plate to the pin. 5x5
Skull crushers: 85lbs 5x5 (should have gone to maybe 95 for the duration)
Laterals 30lbs per arm 5x5 (definately should have gone to either 40 or 45)

It was fun my lifts should have been higher but figuring out your weight is kinda hard first time on a new rep range.

 

[Onlychevy6]

Nice lifts. Strong mane! Strong!

Gracias sir. Hey is Wednesday evening a go?

 

[Onlychevy6]

4-18-13


Tonight I took me some Prodigy pre workout and man oh man did it do what I needed it to. Tonight I started a new routine. Have a feeling tomorrow is going to suck. But it will be a good hurt. LOL





Incline Cable Flys (Used the Freemotion Dual Cross Cable Machine) 45 second rest periods

12 reps 35 lbs each side
12 reps 32.5 lbs each side
12 reps 30 lbs
12 reps 20 lbs


Wide Grip Pulldowns 45 second rest periods

12 reps 120 lbs
12 reps 120 lbs
12 reps 100 lbs
12 reps 100 lbs


Incline Barbell Press 60 second rest periods

12 reps 195 lbs
10 reps 195 lbs
10 reps 145 lbs
8 reps 145 lbs




Barbell Rows 60 second rest periods

8 reps 225 lbs
10 reps 165 lbs
10 reps 145 lbs
10 reps 145 lbs






Light DB Incline Press 60 second rest periods

12 reps 55 lbs
12 reps 55 lbs
10 reps 45 lbs
8 reps 45 lbs


DB Rows 60 second rest periods

12 reps 75 lbs
12 reps 65 lbs
10 reps 50 lbs
11 reps 45 lbs



Did 10 minute warm up on treadmill and finished the session with 20 minutes of LISS Cardio

 

[wasme]

...I gotta try Prodigy...

 

[Onlychevy6]

...I gotta try Prodigy...

Yeah it is by far one of the best preworkouts I have ever used. And I have tried darn near all of them

 

[Onlychevy6]

4/19/13

Tonight was shoulders and arms. Let me tell you something. This will challenge anyone. No matter how strong you think you are. Sheesh

Took me some Prodigy 30 minutes pre workout and sipped on some BCAA all during my session


Rope Face Pulls 45 second rest period

15 reps 150 lbs
15 reps 140 lbs
15 reps 130 lbs


DB Side Raises 45 second rest period

15 reps 15 lbs
15 reps 15 lbs
15 reps 15 lbs


6 Ways 45 second rest period

15 reps 15 lbs
10 reps 10 lbs
6 reps 5 lbs


Arnold Press 60 second rest period

10 reps 37.5 lbs
8 reps 32.5 lbs
10 reps 25 lbs


DB Front Raises 60 second rest period

12 reps 15 lbs
12 reps 10 lbs
12 reps 10 lbs


Close Grip Bench Press 60 second rest period

12 reps 135 lbs
12 reps 135 lbs
10 reps 135 lbs
8 reps 135 lbs


Barbell Curls 60 second rest period

12 reps 45 lbs
8 reps 65 lbs
12 reps 45 lbs
12 reps 45 lbs


Skull Crushers 60 second rest period

12 reps 65 lbs
12 reps 65 lbs
12 reps 65 lbs
12 reps 65 lbs


DB Curls 60 second rest period

12 reps 20 lbs
11 reps 20 lbs
11 reps 20 lbs
10 reps 20 lbs


Needless to say my arms were not only dead but had one hell of a pump going on. And man I was sweating my tail off again...

 

[packers6211]

Beast volume Beast Volume Beast Volume geese that's I'll can think when reading your updates!

 

[Onlychevy6]

Beast volume Beast Volume Beast Volume geese that's I'll can think when reading your updates!

Lol thanks brother. Need to get rid of the skin chub

 

[packers6211]

Today hit up some early back workout! Felt great again and lot of energy. Lil soar from lifting 50 plus manaquins at work yesterday. It put a lil strain on my back which sucked lol since today was back day.

Back:

dead lifts trap bar: 155 lbs x 10, 185 lbs x 8, 205 lbs x 6, 225 lbs x 8

reverse lat pull downs: 135 lbs x 10,8,8

db rows: 50 lbs x 10,10,10

machine rows: 90 lbs x 12,12,12

 

[wasme]

...good to see you guys are still killing it!

 

[Onlychevy6]

4/21/13

Today was one of those days that I needed to relieve some stress. And what better way then to kill the legs.

Lying Leg Curls 60 sec rest periods

15 reps 140 lbs
15 reps 140 lbs
15 reps 120 lbs


Leg Extensions 60 sec rest periods

15 reps 140 lbs
15 reps 140 lbs
15 reps 125 lbs


Smith Machine Reverse Lungs 60 sec rest periods

10 reps 135 lbs
10 reps 135 lbs
10 reps 135 lbs
10 reps 135 lbs


Tempo Squats 4-2-0-0 90 sec rest periods
10 reps 185 lbs
10 reps 185 lbs
10 reps 185 lbs
10 reps 205 lbs


Stiff Leg Deadlifts 4-2-0-0 60 sec rest periods

8 reps 205 lbs (almost blacked out was seeing some stars big time)
10 reps 135 lbs
10 reps 135 lbs
10 reps 135 lbs


Warmed up doing 15 minutes of Stair Master set on interval

Finished it all up with 60 minutes of Cardio via treadmill on Interval using various levels

 

[wasme]

...Tempo squats is that 4 seconds down, 2 second pause and then explosive up?