SHREDDED BUSINESS

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  1. Day 1: Torso 1: Sets Reps Rest Tempo
    - 45o 1 DB Bench Press 5 8-10 75 4110
    - Collar to Collar Bent Row 5 8-10 75 3030

    - 15o Neutral Grip Paused DB Bench Press 3 8-10 60 3210
    - Neutral Grip Seated Cable Row 3 8-10 60 3112

    - Cable Face Pull 3 10-12 45 3112
    - Elbow Forward Cable Ext. Rotation 3 10-12 45 3121


    Day 1: Torso 1: Sets Reps Rest Tempo
    - 45o Cable Flye 3 10-12 . 45 4110
    - Straight Arm Cable Pulldown 3 10-12 45 3121

    - 15o DB Flye 3 10-12 30 3120
    - Supported Reverse Flye 3 10-12 30 3021


    Day 2: Legs Sets Reps Rest Tempo
    - BB Deadlift 5 5,4,3,2,1 120 31X0
    - DB Close Lunge 5 5,4,3,2,1 120 60X0

    - Leg Curl (Eccentric Plantarflexed) 4 4-6 120 31X0
    - Straight Calf Raise 4 4-6 120 31X1

    Day 3: Arms: Sets Reps Rest Tempo
    - Dips 5 8-10 75 4110
    - EZ Scott Curl 5 8-10 75 4110

    - EZ Skull Crusher 3 8-10 60 3120
    - Standing BB Curl Elbows Wide 3 8-10 60 4120

    - Decline DB Tricep Extension 3 10-12 45 3121
    - 45o Seated DB Hammer Curl 3 10-12 45 4120


    Day 3: Arms: Sets Reps Rest Tempo
    - Standing Cable Reverse Curl 3 10-12 45 3111
    - Overhead Rope Elbow Extension 3 10-12 45 4120

    - Seated DB Zottman Curl 3 10-12 30 3120
    - 30o Reverse Grip DB Tricep Extension 3 10-12 30 3120


    Day 4: Torso 2
    Sets Reps Rest Tempo
    - Swiss Ball Neck Hold 5 3-4 10/75 15 sec
    - Seated Slow BB Shoulder Press 5 8-10 75 3030

    - Decline Rotation Press 4 8-10 60 5110
    - Bilateral DB Trap 3 Raise 4 8-10 60 3121

    Day 4: Torso 2: Sets Reps Rest Tempo
    - Flat Cable Flye 3 10-12 45 4110
    - DB Cobra 3 10-12 45 3111

    - Decline DB Flye 3 10-12 30 3120
    - DB External Rotation 3 10-12 30 3120
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -


  2. hows cycle going?
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  3. Vascular 24/7. Abs starting to.peep more.
    I have moved to the Westside for skinnys template. Today:

    Max effort deads.
    60kg x 12
    100 x 8
    120x 6
    140x6
    160x5

    Front foot elevated split squats
    3x8x40kg tempo at 40X0

    Leg curls
    10kg each leg x 3x6reps

    Plate pinches
    30kg x 8 x 3sets. 5second holds

    Seated calf raises
    60kg 15sec holds dorsi flexed x 3 sets
    Increase mobility in shins
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  4. xooxxoxo
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  5. Quote Originally Posted by runner_79
    End log, not well, stopping and into PCT.
    When issued with some sides have cleared, I will do my sponsored Finaflwx PCT Black and pure test log for a cut with aav2 and a stim
    That's too bad bro! Hope alls good!
    •   
       


  6. Oxozo
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  7. Quote Originally Posted by runner_79
    Thx Luke.
    Lovin your log and results man.

    Slight gyno, and joints are Farked up. Playing a decent level of cricket with bad joints is no good.

    Can't afford arimidex so maybe keep rest of cycle for later use when ready again.
    Thanks man ive been working my ass off lol! That's no good bro! Better to play it safe and stop rather than push through and have small boobies growing there's always next time bro I'm sure

  8. ssssooo
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -
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