Well as some of you may have noticed I was away from the forum for about 2.5 months ... i was working ridiculous hours and didn't even have time to get in the gym let alone post here (couldn't post at work)
to cut a long story short .. i made it to the gym 12 times from June 1 until today (a whooping 5 times in july) .. i'm down to 195lbs and my once etched in stone 6 pack is now kind of outlined ... current measurements from today
arms - 17
forearms - 14
waist - 31
chest - 46
thighs - 26
calves - ...shut up
the workout ... 3 sets per body part reps 8-12, 6-8, 4-6 ... weight increases each set .. 5 second negs/explosive positives
workout a
chest
back width
back thickness
tris
shoulders (if i feel like it
workout b
bis
quads
hams
calves
workouts are MWF alternating between A and B
i wanted to go light today to get back into the swing of things .. turns out what once was light .. well its not that ****ing light anymore! haha
chest - DB press
95 - 9
100 - 6
105 - 5
back thickness - BB rows
225 - 10
245 - 8
255 - 8
back width - reverse grip close grip pulldowns
190 - 10
200 - 8
210 - 5
tris - overhead ext
90 - 10
95 - 8
105 - 8
to cut a long story short .. i made it to the gym 12 times from June 1 until today (a whooping 5 times in july) .. i'm down to 195lbs and my once etched in stone 6 pack is now kind of outlined ... current measurements from today
arms - 17
forearms - 14
waist - 31
chest - 46
thighs - 26
calves - ...shut up
the workout ... 3 sets per body part reps 8-12, 6-8, 4-6 ... weight increases each set .. 5 second negs/explosive positives
workout a
chest
back width
back thickness
tris
shoulders (if i feel like it
workout b
bis
quads
hams
calves
workouts are MWF alternating between A and B
i wanted to go light today to get back into the swing of things .. turns out what once was light .. well its not that ****ing light anymore! haha
chest - DB press
95 - 9
100 - 6
105 - 5
back thickness - BB rows
225 - 10
245 - 8
255 - 8
back width - reverse grip close grip pulldowns
190 - 10
200 - 8
210 - 5
tris - overhead ext
90 - 10
95 - 8
105 - 8
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