VanBeast+WFR pineapple= killing the weights

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  1. Got a lil family reunion........ At golds gym!!! Fuk yea man going to hit my smaller/lagging parts


  2. hit calves standing calf raises 405 lbs 4x12
    forearm curls 80lbs 4x12
    lat pull downs 240lbs 4x15 slow
    ab work
    1 min plank
    mountian climbers 2mins
    russian twits with 40lb medicine ball 1min x3
    weighted crunches with 45lb plate
    and cardio 1.5 mile run
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  3. Quote Originally Posted by vanbeast73 View Post
    hit calves standing calf raises 405 lbs 4x12
    forearm curls 80lbs 4x12
    lat pull downs 240lbs 4x15 slow
    ab work
    1 min plank
    mountian climbers 2mins
    russian twits with 40lb medicine ball 1min x3
    weighted crunches with 45lb plate
    and cardio 1.5 mile run
    beastly on the lat pulldowns, I only do 140lbs going slow. Also any reason for not doing rows, was it just the lats that were lagging?

  4. Quote Originally Posted by Quads_of_Stee View Post

    beastly on the lat pulldowns, I only do 140lbs going slow. Also any reason for not doing rows, was it just the lats that were lagging?
    I do rows on shoulder day and my calfs forearms and lats where lagging as well as me getting a lil pudgy so ima fix that right up

  5. Quote Originally Posted by Dirty Dan View Post
    Doing some work up in here! Good job brotha!
    Just for you dan just for you in digging your new pic you look good blonde lol

  6. Plate warm ups 5mins
    Then 15,12,10,10,10 of all exercises
    Chest press
    Fly machine
    DB press
    Close grip DB press
    DB flys flat
    Incline DB press
    Incline DB flys
    Bench press
    Cable cross overs
    Weighted dips/pushups
    Triceps 15,12,10,10,10
    Pull downs
    Extensions
    Kickbacks
    Skull crushers
    Close grip bench

    Hitting them chesticles

  7. You hit dem chesticles and tri's from every angle possible, way to work it man! Any word on the Formutech position?
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  8. Quote Originally Posted by pete8407 View Post
    You hit dem chesticles and tri's from every angle possible, way to work it man! Any word on the Formutech position?
    Yea man I got it its going pretty good so far should have some loggs and stuff going out soon

  9. Quote Originally Posted by vanbeast73 View Post
    Yea man I got it its going pretty good so far should have some loggs and stuff going out soon
    Very cool! Congrats man! Formutech is an amazing company. Just on BB or other sites as well?
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  10. Quote Originally Posted by pete8407 View Post
    Very cool! Congrats man! Formutech is an amazing company. Just on BB or other sites as well?
    Thanks man and here(AM) and bb.com mostly AM is my home but bb.com is my work so you'll see me between sites yea it's a great brand with quality products! Cool guys too
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  11. Hit them shoulders workout up after this

  12. Shoulders
    10min warm up/plate work
    15,12,10,10,10
    Arnold's
    Lateral raises
    Side raises
    One arm rows(DB)
    Two arm rows(bb)
    Shrugs
    Military press standing and seated
    Over head press
    Back
    15,12,10,10,10 only did 3 exercises
    Dead lift
    Lying back flys
    Bent over back rows

  13. Killer session like always man!!!
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  14. Quote Originally Posted by pete8407 View Post
    Killer session like always man!!!
    Oh yea trying to get them bowling ball shoulders

  15. Another bigass session! Good work, buddy. How's White Flood?
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  16. Quote Originally Posted by Sean1332 View Post
    Another bigass session! Good work, buddy. How's White Flood?
    Orgasmic taste is amazing good pumps clean energy I love it

  17. Quote Originally Posted by vanbeast73 View Post
    Orgasmic taste is amazing good pumps clean energy I love it
    Woo!
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  18. Quote Originally Posted by vanbeast73 View Post
    Orgasmic taste is amazing good pumps clean energy I love it
    Sounds like a winner!
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    Sales representative
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  19. Oop sorry guys I've been busy will be on later with my workout

  20. Another killer leg session yesterday my quads where full as hell!
    Warm up
    15 min stretch
    leg extensions 4x10
    Leg curls 4x10
    Body weight squats x50
    Stretch a lil more
    Exercise
    Good old back squat 4x12
    Leg press 4x10 narrow 4x12 wide
    Hack squats 5x15
    DB lunges across the basketball courts and back
    BB reverse lunges same as DB works on balance too
    Straight leg dead lift 4x10
    Bulgarian dead lift 4x8
    BB squat jumps 4x12
    Leg extensions 4x8
    Leg curls 4x8
    Stair climber for 30 mins

  21. I wouldn't be able to walk far after that!
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  22. Quote Originally Posted by pete8407 View Post
    I wouldn't be able to walk far after that!
    I bring a wheel chair in with me every leg day or crutches I'm I'm not feeling 100% lol

  23. Plate warm ups 5mins
    Then 15,12,10,10,10 of all exercises
    Chest press
    Fly machine
    DB press
    Close grip DB press
    DB flys flat
    Incline DB press
    Incline DB flys
    Bench press
    Cable cross overs
    Weighted dips/pushups
    Triceps 15,12,10,10,10
    Pull downs
    Extensions
    Kickbacks
    Skull crushers
    Close grip bench

  24. Now that's a chest and tri Monday right there!
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  25. Taking monday chest day to a whole 'nother level!

  26. No pain no gain

  27. Tuesday Killed shoulders
    Feeling swollen
    10min warm up/plate work
    15,12,10,10,10
    Arnold's
    Lateral raises
    Side raises
    One arm rows
    Two arm rows
    Shrugs
    Military press standing and seated
    Over head press
    Back
    15,12,10,10,10 only did 3 exercises
    Dead lift
    Lying back flys
    Bent over back rows

  28. How is White Flood keepin up with those sessions?
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  29. What's your favorite thing about the Flood so far?
    Focused Nutrition
    Sales representative
    Product support

  30. Quote Originally Posted by Sean1332 View Post
    How is White Flood keepin up with those sessions?
    Sorry for the lack of out put been kinda busy but gReat man! The taste puts me in a good mood then the energy hits and it's nice clean and sustains through my workout no jitters or super itchy fire skin lol I'm loving it an it's keeping up just fine
  

  
 

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