Excellent. Im in.
Re: Jef2007 CEL/ Suppress C/ Inhibit-E
6-02-09 tuesday LEGS
" NOTES" FEEL STRONG AS BULL MY LEGS WHERE SHAKING AS I WAS DONG LAST SETS OF REPS, MIND OVER THE BURN AND I CONCURED IT, YA BABY...!!!!
1:30 REST BETWEEN SETS OF REPS
( SQUATS ) 1ST-20RPS -330LBS 2CND-15RPS-330LBS 3RD-7RPS-405LBS
4TH-10RPS-405 5TH-15RP-405 6TH-15RPS-405LB 7TH-12RPS -405 LBS
LEG 30 SEC REST BETWEEN SETS
EXTEN 1ST-15RPS 2CND-15RPS 3RD-12RPS 4TH-10RPS 5TH-8RPS
ALL SETS 210LBS
PRESS'S 3-SETS-30RPS 210LBS ALL SETS 30 SEC REST
PRESS'S 3-SETS-30RPS 210-LBS LEGS SHAKING MIND OVER THE BURN
CALVES 1ST-20RPS 2CND-40RPS 3RD-40RPS 315-LBS ALL SETS
PRESS'S 3-SETS-40RPS TO BURN
""" NOTES """ JELLO LEGS EXCELLENT THE WAY I FEEL TONIGHT
MORE ABBS TONIGHT NEXT ,,, SEATED CRUNCHES,LEG RAISES,WEIGHTED TWISTS.
MOMMA SAID IM GOING TO KNOCK YOU OUT!!
hey jef, you taking the pct assist with food or on empty?
6-02-09 tuesday CHEST/TRICEPS/SHOULDERS
MIL 1ST-15RPS 2CND-15RPS 3RD-10RPS 60LBS DBS
DB 1:30 REST
FLATS 1ST-15RPS 2CND-11RPS 3RD-5RPS 90LBS DB'S
STR BR 1:30 rest
FLATS 1ST-25RPS 2CND-20RPS 3RD-17RPS 210LBS
DB CABLE 1:30 rest
DECLINES 1ST-10RPS 2CND-12RPS 3RD-12RPS 130LBS
LYING CABLE 1ST-25RPS 2CND-30RPS 3RD-31RPS 80LBS A SIDE
DB SHRUGS 1ST-60RPS 2CND-40RPS 3RD-50RPS 90LBS DBS
CABLE SIDE 1:30 rest
LATERALS 1ST-15RPS 2CND-18RPS 3RD-15RPS 50LBS A SIDE
CABLE FRONT 1:30 rest
LATERALS 1ST-12RPS 2CND-12RPS 3RD-14RPS 45LBS A SIDE
TRICEP CABLE 1:00 rest
FRENCH PRESS 1ST-8RPS 2CND-7RPS 3RD-7RPS 210LBS
CABLE DIPS 1ST-16RPS 2CND-12RPS 3RD-10RPS 210LBS
TRICEP 1:00 rest
1 ARM CABLE 1ST-12RPS 50LBS 2CND-7RPS 60LBS 3RD-7RPS SPOT 60LBS
"NOTE'S" was up late last night, was little tired today in the begining of my workout ,but after my db presses i started getting more focus and motivation and i ended up with a good workout.
maybe it's just me, but i seemed to feel it more on an empty.
Are cable dips close to tricep pushdowns? Never heard or seen those before you got me curious!
Serious Nutrition Solutions
Any how what i do then is i tax out my triceps ,with other exercises and then do my dips at the end usually.
That makes the dips harder to do.
ide like to add a dip rack here in the future.
6-03-09 BICEPS & BACK WEIGHT 207LBS
CURLS 1ST-12RPS 115LBS , 2CND-12RPS 115LBS , 3RD-8RPS 125LBS
CURLS 1ST-15RPS 125LBS , 2CND-14RPS 125LBS , 3RD-10RPS 125LBS
CURLS 1ST-15RPS 2CND-12RPS 3RD-10RPS 60LBS DB'S
DB CURLS 3 SETS-15RPS 60LBS DB'S
SEATED ROWS 3-SETS-20RPS 210LBS
ROWS 1ST-15RPS 90LBS STOPPED GOT A TWINGE IN MY LOWER BACK YEPPERS
SEATED ROWS 3-SETS-15RPS 210LBS
PULLDOWNS 1ST-10RPS 2CND-15RPS 3RD-15RPS
PULLDOWNS 1ST-10RPS 2CND-12RPS 3RD-15RPS
" NOTES " GOT A GREAT ARM BLAST TODAY ADDED IN DRAG CURLS(THANKS GEEKPOOP FOR THE INFO) DID HAMMERS AFTER DRAG CURLS MY ARMS WHERE SMOKEN..TRY IT YOU'LL LIKE IT...
BAD NOTE THO i was picking up the weight during my second set of db rows and i turned to quick with the weight and got that twinge in my lower back.so i stopped there with those.
FINISHED OFF Bicep & Back routine with ab crunches, weighted twist, leg lifts, jumping jacks.
Hey maybe i missed it jef but how tall are you?
Serious Nutrition Solutions
ya im 5'9" and when i started my pct i was 213 ,this morning i weighed in at 206 ,so im leaning down good thing, and im keeping my bulk in my arms and chest.Thats my goal, is to have a nice v shape. Narrower waste have my six pack. Almost looks like i have a 8 pack coming in, so im pleased so far ive got 1 more week to go before its all done as far as products go.I will keep going till i reach the look i want.I'll be posting after pics too the end of next week, so im dealing with my back pain right now but im going to kick some A** this week and next if it kills me lol
Since i hurt my lower back i did do this tonight.
Well my wife has a gazelle, tony little thing ,you probably seen it on informercials.
I put my heat pad on over my golds sweat pad around my waste and got on it, and exercised on it in back and forth did like jumping jacks leg cross's etc.. it doesnt have much resistance but my back feels better after that, and i did work up a sweat.I stayed on it for 2 hours.
tomorrow i beleave i'll be able to do some kind of work out routine with the weights.
Im tough i can handle it ,knowz what's im shaying lol, but for real i'll be safe.