soul0wner loses the fat with PNI's deadly triple threat stack!!

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  1. Shoot, Im gonna need the rest days now that Im cutting
    Independent Review


  2. Here is yesterdays workout

    DB Curl
    20x6
    20x6
    25x6

    Upper Cable Curl
    30x15
    30x10
    30x7

    DB Hammer Curl
    15x12

    BB Preacher Curl
    50x7

    Close Grip Bench Press
    160x6
    160x6
    160x6

    Straight Bar Pushdown
    50x15
    60x10
    60x9

    DB Skull Crusher
    20x8
    15x12

    Standing Calf Raise
    160x12
    180x9
    200x6

    Seated DB Calf Raise
    40x6

    About 10 minutes of cardio post workout.
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  3. My back has been messing with me lately hopefully I can get back soon. The heavy lifting at work is getting to me, haha.

  4. Updates coming soon fellas.

  5. Quote Originally Posted by soul0wner View Post
    Updates coming soon fellas.
    Sounds good bro
    Independent Review
    •   
       


  6. My Back/Rear Delt/Ab workout from Thursday

    Underhand Grip DB Row
    35x9
    35x9
    35x9

    Wide Grip Pulldown
    120x11
    120x10
    120x10

    Single Arm Close Grip Row
    25x13
    25x13
    25x13

    Stiff Arm Pulldown
    50x16
    50x12
    40x13

    DB Rear Lateral (Face Down)
    15x8
    10x11

    Standing Single Arm Bent Rear Lateral
    10x15
    10x17

    Seated Bent Knee Raise
    24
    19

    Incline Crunch
    16
    16

  7. Todays Bicep/Tricep/Calves workout

    Decline DB Skull Crushers
    25x6
    25x6
    25x6

    Overhead DB Extension
    35x6
    40x6
    40x6

    Single Arm Pushdown
    40x6
    40x6

    Seated Hammer Curl
    20x6
    25x6
    25x6

    Curls
    20x6
    25x6
    25x6

    90 degree preacher curl
    30x4
    30x5

    DB Single Leg Calf Raise
    40x6
    40x6

    Calf Raise
    200x7
    200x7

    This workout was a killer one, I really like the single arm pulldown a lot!! Good job putting it together guys!!

  8. Do work boss!
    Independent Review

  9. Did a small cardio day yesterday. About 15 minutes jogging on the treadmill. Chest today, my workouts are all out of order for the week.

  10. Quote Originally Posted by soul0wner View Post
    Did a small cardio day yesterday. About 15 minutes jogging on the treadmill. Chest today, my workouts are all out of order for the week.
    Every little bit counts trust me
    Email me for free prodigy samples
    [email protected]
    www.pni-online.com

  11. Flat DB Press
    40x6
    45x6
    45x6

    Incline Fly
    25x14
    30x10
    35x7

    Incline DB Hammer Press
    30x12
    35x12
    35x10

    DB Single Arm Side Lateral
    20x4
    20x4

    DB Outside Shoulder Width Grip Raise
    20x15
    25x10
    30x7

    Machine Shoulder Press
    140x12
    DS* 90x6

    35 lb weight on chest crunches
    20
    16

    Lying Straight Leg Raise
    6
    5

  12. Looking good man. What's the weight at now?

  13. Quote Originally Posted by manstr View Post
    Looking good man. What's the weight at now?
    186.6 as of this morning. Back and delts today. And a good amount of cardio!! I'm ready for this weight to fall off!

  14. Back/Rear Delts and Abs

    Widegrip Pullup

    I don't have anywhere to really do these with a good grip, I tried to use the I beam in my basement but I can only grip with my fingertips, so I got 2 one time, haha.

    DB Deadlift
    30x9
    30x9
    30x9

    Close Grip Pulldown DS*
    140x9
    120x6
    140x9
    120x6

    Wide Grip DB Row SS*
    25x9
    25x9

    Underhand Grip DB Row SS*
    25x9
    25x9

    Flat DB Row DS*
    20x9
    15x6
    25x9
    20x6

    Standing DB Bent Rear Lateral DS*
    20x8
    15x6
    15x9
    10x6
    15x9
    10x6

    Lying Straight Leg Raise SS*
    16
    16

    Lying Side Crunch SS*
    23
    15

    And about 6 minutes of cardio following, I know nothing too crazy. But, I busted my ass and sweated like a mad man at work, so I figured that's good enough.

  15. 185 even today boys! Leg day, get it!!

  16. Good workouts, today's leg workout is fun so enjoy

  17. 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

  18. Weighed in at 183 this morning. This is awesome!! Rest day today.

  19. 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

  20. Will post up last Fridays arm workout later today. Not sure if I will be lifting today, as my shoulder has been bugging me so far this morning.

  21. 15 minutes of fasted cardio this morning. There will be 2 workout updates today as well.

  22. 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

  23. 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

  24. 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

  25. Nice work man!
    SERIOUS NUTRITION SOLUTIONS
    mack @ seriousnutritionsolutions.com
    "Revolutionizing Sports Nutrition, One Product At A Time"
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