Soul0wner's run with Perform

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  1. Quote Originally Posted by soul0wner View Post
    Leg Day while sippin on that Green Drink!!

    Leg Day

    Leg Press
    210x6
    230x6
    250x6

    DB Split Squat
    20x15
    25x12
    30x7

    DB Front Squat SS*
    25x12
    25x12

    Leg Extension SS*
    50x7
    50x8

    Calf Press
    210x12
    230x9
    250x6 SS* on the last set

    Seated DB Calf Raise SS*
    40x12
    good work in here, still going strong! how you holding up?
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition


  2. Quote Originally Posted by cswalczakny View Post

    good work in here, still going strong! how you holding up?
    I'm great man! Mad tomorrow is a rest day! Haha. I'm more determined as focused on my goal than I have ever been!
    •   
       


  3. Weighed in at 183 today. Good stuff.

  4. Chest/Delts and Abs today

    Flat DB Hammer Press
    40x6
    40x6
    40x6

    Incline DB Press
    40x6
    40x6
    40x6

    Decline DB Fly
    25x6
    25x6

    DB Pullover
    35x7
    35x6
    35x6

    DB Military Press
    40x6
    40x6

    Single Arm DB Upright Row
    30x6
    30x6

    DB Side Lateral
    20x4
    20x4

    Crunches
    20
    20

  5. Quote Originally Posted by soul0wner View Post
    Chest/Delts and Abs today

    Flat DB Hammer Press
    40x6
    40x6
    40x6

    Incline DB Press
    40x6
    40x6
    40x6

    Decline DB Fly
    25x6
    25x6

    DB Pullover
    35x7
    35x6
    35x6

    DB Military Press
    40x6
    40x6

    Single Arm DB Upright Row
    30x6
    30x6

    DB Side Lateral
    20x4
    20x4

    Crunches
    20
    20
    Check out Arnold presses for Delts. You'll thank me!
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition
    •   
       


  6. Last Fridays arm workout will be up later today. I can't wait to see what the new flavor of this stuff will be.

  7. 15 minutes of fasted cardio this morning while sippin on the green stuff!! I forgot how good this stuff tastes!! I haven't had it for a couple of days.

  8. Quote Originally Posted by soul0wner View Post
    15 minutes of fasted cardio this morning while sippin on the green stuff!! I forgot how good this stuff tastes!! I haven't had it for a couple of days.
    Nomnomnom
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition

  9. Last Fridays arm workout

    Alt DB Curl
    20x9
    20x9

    DB Curl
    20x12
    20x10

    DB Hammer Concentration Curl
    15x13
    15x14

    Rope Pushdown
    80x9
    80x9

    Straight Bar Pushdown
    60x11
    60x10

    DB Kickback
    15x15
    15x11

    Standing Calf Raise
    250x9
    250x10

    Seated DB Calf Raise
    45x15
    45x20

  10. Chest and Abs from earlier this week

    Flat DB Press
    40x9
    40x9
    40x9

    Incline Hammer Press
    40x10
    35x7
    30x10

    DB Flat Fly
    20x15
    20x15
    20x14

    Alt Hammer DB Front Raise
    15x9
    15x9

    Seated DB Hammer Shoulder press
    30x12
    35x12

    Seated DB Side Lateral
    15x7
    10x13

    Face Down Close Grip Front Raise
    10x13

    35 pound weight on chest crunches
    20
    20

    Lying Side Crunch
    20
    20

  11. Arms from today

    DB Curl
    20x8
    20x9

    Straight Bar Pushdown
    70x9
    70x8

    DB Preacher Curl
    30x7
    30x7

    Overhead DB Extension
    30x9
    30x9

    Standing Alt Hammer Curl
    20x9
    15x6
    20x8
    15x6

    Close Grip Hammer Press
    30x9
    25x6
    30x9
    25x6

  12. Quote Originally Posted by soul0wner View Post
    Chest and Abs from earlier this week

    Flat DB Press
    40x9
    40x9
    40x9

    Incline Hammer Press
    40x10
    35x7
    30x10

    DB Flat Fly
    20x15
    20x15
    20x14

    Alt Hammer DB Front Raise
    15x9
    15x9

    Seated DB Hammer Shoulder press
    30x12
    35x12

    Seated DB Side Lateral
    15x7
    10x13

    Face Down Close Grip Front Raise
    10x13

    35 pound weight on chest crunches
    20
    20

    Lying Side Crunch
    20
    20
    hows that tub holding up, brother man?
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition

  13. Quote Originally Posted by cswalczakny View Post

    hows that tub holding up, brother man?
    More than half gone

  14. Quote Originally Posted by soul0wner View Post
    More than half gone
    or less than half full?
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition

  15. Quote Originally Posted by cswalczakny View Post

    or less than half full?
    Haha, touché.

  16. I have 2 workouts to put up whenever I get the chance.

  17. Quote Originally Posted by soul0wner View Post
    I have 2 workouts to put up whenever I get the chance.
    Thanks for the heads up!
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition

  18. I started a 3 day push/pull/legs routine

    Flat DB Press
    50x10
    50x10
    50x10

    Incline DB Press
    40x12
    40x11

    Decline DB Press
    40x10
    40x7

    Seated DB Military Press
    40x10
    40x12
    40x11

    DB Side Laterals DS*
    15x8
    10x7

    Rope Pushdown
    80x10
    80x11

    Single Rope Pushdown
    40x8

  19. DB Deadlift
    40x12
    40x11
    40x12

    DB Bent Over Row
    30x13
    30x12

    One Arm Row
    30x12
    30x12

    Pulldown
    140x7
    120x9

    Curls
    20x10
    20x9

    Hammer Curl
    15x11

  20. Quote Originally Posted by soul0wner View Post
    I started a 3 day push/pull/legs routine

    Flat DB Press
    50x10
    50x10
    50x10

    Incline DB Press
    40x12
    40x11

    Decline DB Press
    40x10
    40x7

    Seated DB Military Press
    40x10
    40x12
    40x11

    DB Side Laterals DS*
    15x8
    10x7

    Rope Pushdown
    80x10
    80x11

    Single Rope Pushdown
    40x8
    Quote Originally Posted by soul0wner View Post
    DB Deadlift
    40x12
    40x11
    40x12

    DB Bent Over Row
    30x13
    30x12

    One Arm Row
    30x12
    30x12

    Pulldown
    140x7
    120x9

    Curls
    20x10
    20x9

    Hammer Curl
    15x11
    Where'd u get ur program?
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition

  21. Quote Originally Posted by cswalczakny View Post

    Where'd u get ur program?
    Online. A different site. I switched some stuff up as well. Why?

  22. Quote Originally Posted by soul0wner View Post
    Online. A different site. I switched some stuff up as well. Why?
    just curious is all! I just started my first professionally designed program.
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition

  23. Quote Originally Posted by cswalczakny View Post

    just curious is all! I just started my first professionally designed program.
    Nice man! What did that run you?

  24. Quote Originally Posted by soul0wner View Post
    Nice man! What did that run you?
    nothing. it's part of a promo I won! My coach is Matt Savard www.bossbody.net, also known on here at Mattys4
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition

  25. Quote Originally Posted by cswalczakny View Post
    nothing. it's part of a promo I won! My coach is Matt Savard www.bossbody.net, also known on here at Mattys4
    Nice man! Congrats with that!

    Yesterdays workout

    Flat DB Press
    50x12
    50x11
    50x11

    Incline Chest Press
    160x9
    160x7
    160x6

    Flat DB Fly
    20x9
    20x9

    Seated DB Shoulder Press
    40x12
    40x9
    35x12

    DB Side Lateral DS*
    15x9
    10x8

    Rope Pushdown
    80x12
    80x10

    Single Hand Rope Pushdown
    40x6
  •   

      
     

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