lecheek Nutrition combo STACK!!! LOG
- 04-09-2014, 09:26 PM
- 04-10-2014, 03:44 PM
04-10-2014, 10:14 PM
Back day!!!! Late start woke up late...
Started with lat pull downs 90x20-110x15-120x12-130x10
Switched to reverse grip at the same weight for all sets . back felt good especially getting a good stretch at the beginning.
Second was cable machine rows -100x15-120x12-130x12-140x10
Close grip pull downs 100x15-120x12-130x10
4sets of dumbbell curls 25x20-30x12-35x12-40x10
Hammer curls 30x15-35x12-40x10
Hammer strength lat pulldowns 90x20-135x12-185x12-225x10
That was it had a short but good workout was dragging but speed x3 did the job for sure ..then had a busy rest of the day ...
04-11-2014, 03:51 AM
04-11-2014, 08:38 AM
04-12-2014, 05:45 PM
04-13-2014, 12:11 AM
Back in biz SATURDAY LEG MAYHEM !!!
Started with 20 min on Stair Master BOOM was sweating like a dog lol
Started with Calve raises(I still dont know what Calves ED workout is)...4 sets of 90 on hammer strength calve machine i know that's not a lot of weight but im focusing on feeling every rep getting a full contraction ...4 sets at 20 reps
calves were on fire ..Then on to more calves...
sitting calve press at the same weight to start 90x20-for 2 sets 3-4th sets 130x15-20 reps
Sitting calve raises:90x20-for 2 sets then 130x15-20
Standing Reverse leg curls 20x20reps-40x15-50x15
Lying reverse leg curls 50x20-70x2 sets of 15
Leg press 225x12-265x10 -305x10
Leg extensions 100x15-110x15-120x10-130x10
Threw in tricep rope extentions 60x15-70x12-80x10
cable push downs 80x12-90x12-100x10
Reverse cable curls 60x12-70x12-80x12
eze bar curla 50x12-60x12-70x10
cable machine curls 20x3sets of12 reps
That was that ...Funny thing happened today during triceps this African guy is on smith machine bench press and was singing out loud and was horrible then in between sets he was dancing and twirling like a stage dancer Another guy at the gym and I were just looking at him and Shaking our heads ....Really do you even lift bro..LOL...Man the things i see ...Lie guys curling in squat rack....
04-13-2014, 08:41 AM
I have seen guys dancing to the beats also. Don't get it .
04-13-2014, 12:29 PM
04-13-2014, 04:43 PM
There's a dude at our gym that twirls and does crazy movements on the treadmill. Like he's auditioning for the Titanic musical.
Not a rep but a fan of Finaflex.
04-13-2014, 09:31 PM
Man I will take a video if I see it again lol . funny thing is that I'm not soar from this workout its that a bad thing
04-15-2014, 09:16 PM
04-17-2014, 09:10 PM
Sorry for the delay my muscle development friends ...Have been extremely busy with working on the new building down to the last days our new church building will be inaugurated the 27th of this month ...praise the lord!
Well now chest day was great started with..... 20min stair master then ..
Decline bench press: 135x15-155x12-185x12..200x6
Finished with 135x10
Flat bench 135x12-185x12-200x8
Dumbbell incline press 50x15-55x12-60x12-65x12
Machine fly's 70x20-100x15-110x12-120x12
That'd do it for chest
To be continued lol....
BACK DAY - lat pull downs 90x20-120x15-130x12-140x12-
Reverse grip same weight just last set was 150x12
Dumbbell rows(bent with knee on bench )
Cable machine rows 90x20-120x12-130x12-140x10
Close grip pull downs 90x20-120x10-130x10
Hammer strength rows 90x15-140x12-180x12
T bar rows 45x12-70x12-90x12
That was that had a great workout good pumps ..whooooo hoooo
04-18-2014, 03:38 AM
04-18-2014, 06:38 AM
Nice back session
04-18-2014, 08:57 AM
04-18-2014, 08:23 PM
04-18-2014, 08:23 PM
04-18-2014, 08:23 PM
04-18-2014, 09:29 PM
04-19-2014, 06:58 AM
04-19-2014, 01:38 PM
04-20-2014, 12:19 AM
Finally got a chance to post!!
And yes I do train legs lol don't always like it because its a bit time consuming but don't want to have a body like johnny bravo lol... Any who...
3 sets on hammer strength calve machine
Each set 20reps at 90lbs
Had to do 10 Min on elliptical because of the weather I was cold and needed to pump the blood and the pump x3 makes your temp rise.
Hammer strength calve press 90x20-the n 140x15-180x15
Sitting calve machine 45x2sets of 20reps
Reverse leg curl 25x15-50x12-repeat for last set.
Lying leg extensions 50x15-70x12-repeat
Leg press 225x20-265x12-305x10
That was that homies. Its seems as tho speed x3 does not have 40 scoops cause I'm almost scraping to scoop lol...all good though I love it.
04-20-2014, 07:41 PM
04-20-2014, 11:34 PM
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