Psyched for PSYCHED

[grinnell27]

Also Smith Machine exercises are always lighter than free weights

Definitely, still damn impressive though.

One of the guys in my gym builds equipment and he has not long just made a smith machine... Except the bar is actually 45lb
It has no pulleys or anything od that nature, just a 45lb bar on runners. Its great.

 

[hawaiianhulk]

Definitely, still damn impressive though.

One of the guys in my gym builds equipment and he has not long just made a smith machine... Except the bar is actually 45lb
It has no pulleys or anything od that nature, just a 45lb bar on runners. Its great.

Sounds like fun.. Haha.. I'd rather have that with safeties.. Haha

 

[hawaiianhulk]

Late Post from MAY 28

Mess Around day..


Supps
3 Capsules of Psyched
1 Speed Stack
3 scoops of Modern BCAA


Warm-Up
Body Weight Pull ups
4 sets of 15 reps

I hate doing Pull-ups. im lucky I can even do this much at my bodyweight.. i think power training really helped out a lot..

Set 1
EZ Bar Curls
80lbs for 20 reps
90lbs for 15 reps
100lbs for 15 reps
110lbf for 15 reps
80lbs for 20 reps.

Love using these set weights.. no need to load on and off.. great way to get the blood pumping in the veins..

Set 2
Bent Over Hammer Curls
50 lbs for 20 reps
60 lbs for 15 reps
70 lbs for 15 reps
80 lbs for 8 reps
50 lbs for 20 reps

I saw Brandon Curry using this movement before he competed at one of the shows. love the feeling after these

Set3
Tricep Push Down
250lbs for 5 sets of 15

Normally I would focus a lot on the negatives for this, but i keep this movement at a fast pace.. it keep my arms feeling loose..

Set 4
Seat Dips
210lbs for 5 sets of 10

i wasnt feeling the bodyweight dips, so i just messed around with the seated. at least i can take my time without having the fear of falling off the machine.. hahaha


Set 5
Close Grip T-Bar Press
135lbs for 15 reps
225lbs for 10 reps
225lbs for 10 reps
135lbs for 15 reps

If you all have this at your gym, i suggest you try this out.. people be mirin afterward..

Warm Down
Machine Bicep Curls
180lbs for 4 sets of 10

I was pretty much dead on this one.. i can usually knock out at least 50 reps, but i just couldnt..

Cardio,
10 minutes on the stairs.. had to try to see if my calf could handle this..


P.S. One reason for my strength...

" I CAN DO ALL THINGS THROUGH CHRIST WHO GIVES ME STRENGTH." Phillipians 4:13

 

[thebigt]

Late Post from MAY 28

Mess Around day..


Supps
3 Capsules of Psyched
1 Speed Stack
3 scoops of Modern BCAA


Warm-Up
Body Weight Pull ups
4 sets of 15 reps

I hate doing Pull-ups. im lucky I can even do this much at my bodyweight.. i think power training really helped out a lot..

Set 1
EZ Bar Curls
80lbs for 20 reps
90lbs for 15 reps
100lbs for 15 reps
110lbf for 15 reps
80lbs for 20 reps.

Love using these set weights.. no need to load on and off.. great way to get the blood pumping in the veins..

Set 2
Bent Over Hammer Curls
50 lbs for 20 reps
60 lbs for 15 reps
70 lbs for 15 reps
80 lbs for 8 reps
50 lbs for 20 reps

I saw Brandon Curry using this movement before he competed at one of the shows. love the feeling after these

Set3
Tricep Push Down
250lbs for 5 sets of 15

Normally I would focus a lot on the negatives for this, but i keep this movement at a fast pace.. it keep my arms feeling loose..

Set 4
Seat Dips
210lbs for 5 sets of 10

i wasnt feeling the bodyweight dips, so i just messed around with the seated. at least i can take my time without having the fear of falling off the machine.. hahaha


Set 5
Close Grip T-Bar Press
135lbs for 15 reps
225lbs for 10 reps
225lbs for 10 reps
135lbs for 15 reps

If you all have this at your gym, i suggest you try this out.. people be mirin afterward..

Warm Down
Machine Bicep Curls
180lbs for 4 sets of 10

I was pretty much dead on this one.. i can usually knock out at least 50 reps, but i just couldnt..

Cardio,
10 minutes on the stairs.. had to try to see if my calf could handle this..


P.S. One reason for my strength...

" I CAN DO ALL THINGS THROUGH CHRIST WHO GIVES ME STRENGTH." Phillipians 4:13

:thumbsup:

 

[MARK_]

Late Post from MAY 28

Mess Around day..


Supps
3 Capsules of Psyched
1 Speed Stack
3 scoops of Modern BCAA


Warm-Up
Body Weight Pull ups
4 sets of 15 reps

I hate doing Pull-ups. im lucky I can even do this much at my bodyweight.. i think power training really helped out a lot..

Set 1
EZ Bar Curls
80lbs for 20 reps
90lbs for 15 reps
100lbs for 15 reps
110lbf for 15 reps
80lbs for 20 reps.

Love using these set weights.. no need to load on and off.. great way to get the blood pumping in the veins..

Set 2
Bent Over Hammer Curls
50 lbs for 20 reps
60 lbs for 15 reps
70 lbs for 15 reps
80 lbs for 8 reps
50 lbs for 20 reps

I saw Brandon Curry using this movement before he competed at one of the shows. love the feeling after these

Set3
Tricep Push Down
250lbs for 5 sets of 15

Normally I would focus a lot on the negatives for this, but i keep this movement at a fast pace.. it keep my arms feeling loose..

Set 4
Seat Dips
210lbs for 5 sets of 10

i wasnt feeling the bodyweight dips, so i just messed around with the seated. at least i can take my time without having the fear of falling off the machine.. hahaha


Set 5
Close Grip T-Bar Press
135lbs for 15 reps
225lbs for 10 reps
225lbs for 10 reps
135lbs for 15 reps

If you all have this at your gym, i suggest you try this out.. people be mirin afterward..

Warm Down
Machine Bicep Curls
180lbs for 4 sets of 10

I was pretty much dead on this one.. i can usually knock out at least 50 reps, but i just couldnt..

Cardio,
10 minutes on the stairs.. had to try to see if my calf could handle this..


P.S. One reason for my strength...

" I CAN DO ALL THINGS THROUGH CHRIST WHO GIVES ME STRENGTH." Phillipians 4:13

Great work! Your P.S. Is powerful!!

 

[WANTED]

Sick workout bra, get it in while you can... It's gonna start getting hot over there real quick like

 

[hawaiianhulk]

Sick workout bra, get it in while you can... It's gonna start getting hot over there real quick like

yep.. and the fact that i am bald, aint helping anything.. haha.. im use to getting burnt.. hahahahaha..

 

[hawaiianhulk]

May 29 much needed day off.. i decided not to take any supplements at all...

May 30

Upper Body Beatdown

Supps
3 Capsules of Psyched
1 Speed Stack
4 Scoops of Modern BCAA (i knew this was gonna be a brutal day, so i needed maximum recovery)


Warm Up
Hammer Strength Shoulder Press
2 plates each side for 2 sets of 20
3 plates each side for 2 sets of 20

i played it safe on this one.. i didnt want to overload the weight, and have to push myself through this one..

Set 1
Hammer Strength Incline Press
2 plates each side for 20 reps
3 plates each side for 15 reps
4 plates each side for 15 reps
5 plates each side for 10 reps
2 plates each side, solo arm for reps til failure

i freakin love this hammer strength machine.. its a great mass builder and its one of the more safer ones out there.. if the bar could hold more plates, id gladly keep adding more to it..

Set 2
Incline Barbell Bench Press
135lbs for 30 reps
225 for 3 sets of 15 reps
135lbs for 30 reps.

I was just mainly trying to focus on reps.. i want to strengthen my elbow, and and delts..

Set 3
machine Flyes
210lbs for 4 sets of 15

just needed to focus a little more on squeeze..hahaha

Set 4
Incline Dumbbell Flye
60lbs for 20 reps
70lbs for 20 reps
80lbs for 15 reps
90lbs for 10 reps

Tried to mainly focus again, just on the reps...

Set 5
Machine Shugs..
3 plates each side for 20 reps
4 plates each side for 20 reps
5 plates each side for 10 reps..
3 plates each side for 20 reps.

Picture me holding the machine and like the Rock yelling "focus" that is basically what it looked like.. hahahaha...

Warm Down
macine bicep curls
180 lbs for 5 sets of 20

for some reason i felt like doing this movement. dont know why and still dont know why..

warm down cardio was 15 minutes on the bike..



So far so good on Psyched... I have not yet had no crash nor have i felt any fatigue. i remain strong and pump throughout my workouts, and afterwards as well.. im not a vascular guy because i have rhino skin, but i do see some veins popping out here and there... over all, i like this product.. its just too bad i will be out by next week already.. hahaha...

 

[WANTED]

May 29 much needed day off.. i decided not to take any supplements at all...

May 30

Upper Body Beatdown

Supps
3 Capsules of Psyched
1 Speed Stack
4 Scoops of Modern BCAA (i knew this was gonna be a brutal day, so i needed maximum recovery)


Warm Up
Hammer Strength Shoulder Press
2 plates each side for 2 sets of 20
3 plates each side for 2 sets of 20

i played it safe on this one.. i didnt want to overload the weight, and have to push myself through this one..

Set 1
Hammer Strength Incline Press
2 plates each side for 20 reps
3 plates each side for 15 reps
4 plates each side for 15 reps
5 plates each side for 10 reps
2 plates each side, solo arm for reps til failure

i freakin love this hammer strength machine.. its a great mass builder and its one of the more safer ones out there.. if the bar could hold more plates, id gladly keep adding more to it..

Set 2
Incline Barbell Bench Press
135lbs for 30 reps
225 for 3 sets of 15 reps
135lbs for 30 reps.

I was just mainly trying to focus on reps.. i want to strengthen my elbow, and and delts..

Set 3
machine Flyes
210lbs for 4 sets of 15

just needed to focus a little more on squeeze..hahaha

Set 4
Incline Dumbbell Flye
60lbs for 20 reps
70lbs for 20 reps
80lbs for 15 reps
90lbs for 10 reps

Tried to mainly focus again, just on the reps...

Set 5
Machine Shugs..
3 plates each side for 20 reps
4 plates each side for 20 reps
5 plates each side for 10 reps..
3 plates each side for 20 reps.

Picture me holding the machine and like the Rock yelling "focus" that is basically what it looked like.. hahahaha...

Warm Down
macine bicep curls
180 lbs for 5 sets of 20

for some reason i felt like doing this movement. dont know why and still dont know why..

warm down cardio was 15 minutes on the bike..



So far so good on Psyched... I have not yet had no crash nor have i felt any fatigue. i remain strong and pump throughout my workouts, and afterwards as well.. im not a vascular guy because i have rhino skin, but i do see some veins popping out here and there... over all, i like this product.. its just too bad i will be out by next week already.. hahaha...

Another sick workout dude.
Don't forget you can get Psyched at Ironchampusa.com for $10 with my code wanted50off & all other products are 50% with that same code as well.
You should try the Volume. Nice vacularity !!

 

[hawaiianhulk]

Can't really tell, but from taking a month off to training for only two weeks, this is actually progress.. Haha

 

[hawaiianhulk]

Another sick workout dude.
Don't forget you can get Psyched at Ironchampusa.com for $10 with my code wanted50off & all other products are 50% with that same code as well.
You should try the Volume. Nice vacularity !!

I want to, but since moving to Vegas from Hawaii, it's been rough financially.. I felt really blessed to have been chosen to log this Psyched product, or else I probably would not have been able to try it out

 

[hawaiianhulk]

I saw that some peeps were trying to message me.. I cleaned out my mailbox so if you all want to message me you can

 

[thebigt]

I want to, but since moving to Vegas from Hawaii, it's been rough financially.. I felt really blessed to have been chosen to log this Psyched product, or else I probably would not have been able to try it out

i will probably run another ironstack promo soon, make sure you put in an app!!!

 

[hawaiianhulk]

i will probably run another ironstack promo soon, make sure you put in an app!!!

Sounds like a plan..

 

[hawaiianhulk]

I thought i posted yesterday, but it looks like i forgot to hit post reply.. haha..

Sunday took the day off to spend with family.. had to try my luck at the lottery center.. haha..

Monday 6/1

Upper Body Blast

Supps
3 Psyched Capsules
1 extreme redline (i grabbed the first caffeinated drink i saw)
3 scoops of Modern BCaa


Warm Ups-
Incline Hammer Strength Press
3 plates each side- 20 reps
4 plates each side- 20 reps
5 plates each side- 15 reps
3 plates each side- 20 reps

I think because of the caffeine overload, I was jacked for this..

Set 1
Incline DB Press
100 lbs- 20 reps
110 lbs-15 reps
120 lbs-15 reps
130 lbs-10 reps

For some reason my elbow started hurting.. I had a different brace on than the sleeve i normally use, which could have played a factor, but pain this early in the workout is unheard of for me.

Set 2
Smith Machine Press (to the neck)
225lbs for 2 sets of 15
315lbs for 2 sets of 10
225lbs for 1 set of 15.

if you all have not yet tried this movement on the smith, i encourage you to. you fell it all in the shoulders, traps, and tris along with chest.

Set 3
Machine Pec FLyes
245lbs for 4 sets of 20

these are slow reps.. machine flyes are super light to me, but its the perfect movement for mass..

Set 4
Seated Dips
290 lbs for 4 sets of 15

Set 5
Tricep pushdowns
210lbs for 20 reps
220lbs for 15 reps
230lbs for 15 reps
240lbs for 10 reps

I was pressed for time, so this was my last movement and exercise. awesome feeling to end a brutal workout..



Still I have yet to be fatigued throughout my workout, nor do i feel any muscle breakdown.. I still have energy afterwards and my breathing is great throughout it.. Psyched is doing its job, and cant wait to try the other supps one day..

 

[thebigt]

take care of that elbow...i am sidelined because of being careless with my elbow-wear that sleeve!!!!

 

[chefbo]

Mahalo brother finally in to watch the fun!

 

[WANTED]

I thought i posted yesterday, but it looks like i forgot to hit post reply.. haha..

Sunday took the day off to spend with family.. had to try my luck at the lottery center.. haha..

Monday 6/1

Upper Body Blast

Supps
3 Psyched Capsules
1 extreme redline (i grabbed the first caffeinated drink i saw)
3 scoops of Modern BCaa


Warm Ups-
Incline Hammer Strength Press
3 plates each side- 20 reps
4 plates each side- 20 reps
5 plates each side- 15 reps
3 plates each side- 20 reps

I think because of the caffeine overload, I was jacked for this..

Set 1
Incline DB Press
100 lbs- 20 reps
110 lbs-15 reps
120 lbs-15 reps
130 lbs-10 reps

For some reason my elbow started hurting.. I had a different brace on than the sleeve i normally use, which could have played a factor, but pain this early in the workout is unheard of for me.

Set 2
Smith Machine Press (to the neck)
225lbs for 2 sets of 15
315lbs for 2 sets of 10
225lbs for 1 set of 15.

if you all have not yet tried this movement on the smith, i encourage you to. you fell it all in the shoulders, traps, and tris along with chest.

Set 3
Machine Pec FLyes
245lbs for 4 sets of 20

these are slow reps.. machine flyes are super light to me, but its the perfect movement for mass..

Set 4
Seated Dips
290 lbs for 4 sets of 15

Set 5
Tricep pushdowns
210lbs for 20 reps
220lbs for 15 reps
230lbs for 15 reps
240lbs for 10 reps

I was pressed for time, so this was my last movement and exercise. awesome feeling to end a brutal workout..



Still I have yet to be fatigued throughout my workout, nor do i feel any muscle breakdown.. I still have energy afterwards and my breathing is great throughout it.. Psyched is doing its job, and cant wait to try the other supps one day..

For a sore elbow that was a Huge workout bro. Great to see you lifting so much. Keep killing.

 

[hawaiianhulk]

I had to get my buffet on yesterday so i forgot to post yesterdays, ummmm, workout... i totally forgot that i trained chest on monday, and i normally dont do back to back "push" days, but apparently i did..

6/2
Boulda Shoulda

Supps
3 Psyched capsules
2 scoops of Jack3d
2 scoops of modern bcaa

Set 1
Hammer Strength Shoulder Press
2 plates each side- 20 reps
3 plates each side- 15 reps
4 plates each side- 15 reps
5 plates each side- 10 reps

Forgot to do warmups, so i just jumped right into the sets.. Hammer Strength i believe is the most under used machines.. i see guys using more of the lifestyle machines, which to me, are too light and to set.. id rather have a machine where its safe and you can isolate your movements.

Set 2
High Incline Press
135 for 2 sets of 15
225 for 2 sets of 10

This is a really controlled movement.. its almost to the neck like i normally do on the smith machine, but with free weights.. a 1 second pause at the bottom and then you explode..

Set 3
High Close T-Grip Press
135 for 2 sets of 20
225 for 2 sets of 10

If you all have this at your gym, use it.. i see most people using it for bent over rows and shrugs, but hardly anything else.. great for your tris as well..

Set 4
DB side Lateral raise
40 lbs for 16 reps
50 lbs for 10 reps
60 lbs for 8 reps
70 lbs for 6 reps

I wanted to maximize this set, but i could only muster the strength for this...

Set 5
DB Shrugs
130lbs for 20 reps
140lbs for 15 reps
150lbs for 10 reps
130lbs for 20 reps.

i wish EoS carried up to 200lbs for DBs.. i could actually utilize those.. hahaha

Warm Down Set
reverse EZ bar curls
100 lbs for 5 sets of 12

i wanted to work my forearms, and this is my favorite movement for that..


Cardio
10 minutes treadmill


Now that i have a consistent powder in the mix, i should be able to maximize the full effect of Psyched.. and yes, still no crash, and i still feel great afterward... the buffet of Prime rib and tacos really helped.. hahahahahaha

 

[hawaiianhulk]

6/3

Back Attack

Supps
3 Capsules of Psyched
2 1/2 scoops of Jack3d
Water


Warm up
Reverse Grip Lat Pulldowns
180lbs for 4 sets of 15

I learned this from Jay Cutler.. perfect to get the blood flowing..

Set 1
V-Bar Pulldown
180lbs for 4 sets of 12

I dont really use this too much , but the wanted to get a little more squeeze

Set 2
Hammer Strength rows
2 plates each side 15 reps
3 plates each side 15 reps
4 plates each side 10 reps
5 plates each side 8 reps

Took a break from doing the db rows.

Set 3
Reverse Machine Shoulder press
180lbs for 4 sets of 10

For this movement, i mainly focus on the Negatives.. let the weight just come down, but control it.. you can fell your traps and lats contract..

Set 4
DB hammer Curls
50lbs for 20 reps
60lbs for 15 reps
70lbs for 10 reps
80lbs for 8 reps

I love this movement.. larger arms are more fearsome than legs or even that ILS people have, (imaginary lat syndrome)..


Set 5
Hammer Strength Shrugs
4 plates each side for 4 sets of 10

All controlled sets with 2 second pause at the top..


No cardio today.. wife had to be at work, so i had to do all this in about 50 minutes.. not too bad, but i believe if i had the time i could have done more.. suppose to do deads today, but wouldnt have had enough time to i had to switch it up..

 

[hawaiianhulk]

tomorrows log is one i have not logged.. haha.. LEGS.. the one day i hate the most.. hahahahahaah

 

[WANTED]

tomorrows log is one i have not logged.. haha.. LEGS.. the one day i hate the most.. hahahahahaah

Totally agree... Leg day blows. I don't know anybody who likes doing legs. Ha ha ILS.... That's funny sh*t! Lol

 

[hawaiianhulk]

This is what ILS looks like...

 

[thebigt]

very detailed log, thank you!!!:beerchug:

 

[hawaiianhulk]

very detailed log, thank you!!!:beerchug:

Wish I knew the feeling of a beer chug.. Haha.. Haven't drank in 6 years..

 

[thebigt]

Wish I knew the feeling of a beer chug.. Haha.. Haven't drank in 6 years..

congrats..... it's 18 for me!!!

i use the beerchug as a oxymoron!!!

 

[WANTED]

congrats..... it's 18 for me!!!

i use the beerchug as a oxymoron!!!

Congrats to both of you! I consider that a major life accomplishment.

 

[hawaiianhulk]

Congrats to both of you! I consider that a major life accomplishment.

I was really a alcoholic, I guess I just did it cause everyone else did.. Haha.. Also I was spending too much on it, so I just flat out gave up one day...

 

[hawaiianhulk]

I meant to say I was really NOT and alcoholic.. My huge fingers kept causing autocorrect

 

[WANTED]

I meant to say I was really NOT and alcoholic.. My huge fingers kept causing autocorrect

I knew that's what you ment, ...lol. But I did have to read it twice.
We all know alcohol and supps don't mix.

 

[thebigt]

I meant to say I was really NOT and alcoholic.. My huge fingers kept causing autocorrect

thats ok...i was alcoholic enough for the both of us, lol!!!!

 

[thebigt]

Congrats to both of you! I consider that a major life accomplishment.

thank you i appreciate that!!!

 

[grinnell27]

There is no doubt that since I started the journey of fitness my drinking was more than halved.

I probably have a beer or 2 every 3-4 weeks now. I'd rather eat my calories than drink them in the week too.

I used to drink at least 1 crate of beer in a weekend, every weekend and have 3-4 in the week.

Plus having children has stopped me going out too. All for the good

Congrats on your accomplishment guys.

 

[MARK_]

Great decision guys! It's been over 20 years for me. Nice work in here Hulk

 

[hawaiianhulk]

No training for me to today.. Had some unexpected crap wrong with my car so had to take care all of that first... It's okay, one day to recoup and I'll be good to smash tomorrow..

 

[thebigt]

No training for me to today.. Had some unexpected crap wrong with my car so had to take care all of that first... It's okay, one day to recoup and I'll be good to smash tomorrow..

unexpected car crap sucks!!!

 

[MARK_]

No training for me to today.. Had some unexpected crap wrong with my car so had to take care all of that first... It's okay, one day to recoup and I'll be good to smash tomorrow..

This stinks. I spent the day on my car today as well. I don't think I fixed it. Time for step two I guess.

 

[hawaiianhulk]

Tonight... Hulk smash..

 

[WANTED]

Tonight... Hulk smash..

Lol
Made me laugh!

 

[thebigt]

Tonight... Hulk smash..

maybe we can get some celebrities together to do a hulkathon!!!

 

[hawaiianhulk]

Sounds good to me.. Haha

 

[thebigt]

Sounds good to me.. Haha

well...hulkamania has already been taken, lol!!!

 

[hawaiianhulk]

Countdown to destruction. T minus 2 hours.. At least I hope so

 

[thebigt]

:redeemerwhore:

 

[hawaiianhulk]

Tonight is probably a night I regret not having a gym partner.:

 

[hawaiianhulk]

:redeemerwhore:

Hahahahahahahaha

 

[hawaiianhulk]

This is everything I'm currently taking.. Umm.. I need more..

 

[hawaiianhulk]

It's a slow start, but once I'm settled here in Vegas, I'll have consistent supps

 

[hawaiianhulk]

I apologize for being away.. my nephew is in town, he just got back from deployment.. havent been home much.. im behind 2 workout logs, and a break yesterday..

Friday June 5

Mess Around Day

Supps
3 Psyched Capsules
2 Scoops of Jack3d
1 Scoop of test powder
3 scoops of Modern BCAA

Hammer Strength Incline Press
3 plates each side for 20 reps
4 plates each side for 15 reps
5 plates each side for 10 reps
3 plates each side for 20 reps

As you may have already noticed, this is probably my favorite exercise..

Smith Machine Shoulder Press
135 for 20 reps
225 for 20 reps
225 for 20 reps
135 for 20 reps

I kept the reps high but these were short explosive movements.. you need to be really careful if you have shoulder or elbow problems.. make sure you sleeve up...


Machine Flyes
210lbs for 4 sets of 15

Focused more on the contraction for slow reps... honestly for someone my size, my chest needs to be bigger.. haha..


Bodyweight Dips
4 sets of 20

My bodyweight currently, is 268 lbs down from 277.. im not trying to lose weight, but i do want to come down in size a little since us big boys need to pay extra for shirts and shorts.. not cool..

Cable Pushdowns
290lbs for 4 sets of 20

i used a wider grip.. the movement though is as if i am pushing down a tnt box.. you are slightly bent over, your shoulders are square, and elbows are away from the body...

WarmDown
Reverse EZ bar curls
110lbs for 4 sets of 12

i need to bring up my forearms, and this has alaways been the best movement for me..

Cardio
15 minutes on the bike..

 

[hawaiianhulk]

June 7

Back Attack

Supps
3 capsules of psysched
2 scoops of Jack3d
4 scoops of Modern BCAA


Set 1
Hammer Strenth Lat pull downs
2 plates each side for 15 reps
3 plates each side for 15 reps
4 plates each side for 10 reps
5 plates each side for 8 reps

This day for some reason, my hands were hurting, so for most of the movements i used machines over cable or free weights..

Hammer Strength Rows
2 plates each side 15 reps
3 plates each side 15 reps
4 plates each side for 10 reps
5 plates each side for 8 reps

i was thinking about using the dumbbells, but i just couldnt hold it like i normally do..

Wide Grip Machine Rows
210 lbs for 4 sets of 20

these are slow movements since these are lighter than hammer strength


bodyweight pull ups
4 sets of 15 reps

I have not done these in a while, so i kept the reps low


Dumbbell Curls
50lbs for 12 reps
60lbs for 10 reps
70lbs for 10 reps
80lbs for 6 reps

typical

Zottman Curls
50lbs for 10 reps
60lbs for 8 reps
50lbs for 10 reps

if you have not tried this yet, look it up on youtube..


Straight bar curls
135lbs for 4 sets of 8

all power movement...


cardio
15 minutes on the treadmill