[UNCfan1]

Check this **** out



Mental illness?? I really doubt it.

[Skircus7]

Looking good man! ose:

[nycste]

Looking good man! ose:

yup

[PumpYouUp]

Damn bro! nice pics! your pretty lean for 230lbs I would like to get in that area. Ill be following your log and starting mine next week.

[UNCfan1]

Damn bro! nice pics! your pretty lean for 230lbs I would like to get in that area. Ill be following your log and starting mine next week.

Thanks alot man. I am still fighting the love handles but they aren't that bad. I never diet per say and have always been lean.

[jas123]

Alright UNC, looks good. The same offer stands for the Gina pics except poor performance will get you pics of her making out with Kit Cope.

[UNCfan1]

Alright UNC, looks good. The same offer stands for the Gina pics except poor performance will get you pics of her making out with Kit Cope.

I can't have that crap! I have lost all respect for Cope! I want pictures now Jas!!!!!

[jas123]

This one's sort of f-ed up but sort of hot too.



She's looking good here, but I wish they showed more of her.

[UNCfan1]

This one's sort of f-ed up but sort of hot too.



She's looking good here, but I wish they showed more of her.

Very sexy even with a black eye.

[UNCfan1]

Day2

Shoulders/Tris

Side Lat Raise- 3 sets of 30lbs for 8-10 reps
Rear Raise- 3 sets of 25lbs for 8-10 reps
Front Raise- 3 sets of 30lbs for 8-10 reps

Front Smith Machine Press- 4 sets up to 185lbs for 8 reps
Barbell Shurgs- 4 sets of 315lbs for 12 reps
supersetted
DB Shurgs- 4 sets of 120lbs for 12 reps

Rev Grip Bench- 4 sets of 225lbs for 10 reps
Skulls- 3 sets of 85lbs for 15reps
Pushdowns- 3 sets of 200lbs for 12 reps

Pretty good workout, its been awhile since I have down Shoulders and Tris and it showed on my lifts for my tris. Still a good workout nontheless.

Notes- Nothing really, loving the tingles! BTW my shoulders suck. I injuried my left rotatar cuff when I first started lifting and then neglected them, so numbers aren't great for them.

My cardio for the day was as followed:

30-45 minutes heavy bag work.

Muay Thai-
15 right elbows
15 Left Elbows
20 Right Leg Kicks
20 Left Leg Kicks
30 sec of knees
Combos
30 sec of knees
Combos
30 sec of kness

all done for 30-45minutes. I am out of shape

[Force of Green]

Subscribed. Dude, you're f*in jacked as all hell! Good luck with this stack. I'll be following this for sure.

[UNCfan1]

Subscribed. Dude, you're f*in jacked as all hell! Good luck with this stack. I'll be following this for sure.

Thanks for subbing. Far from jacked but thanks for the kind words.

[Skircus7]

Great shoulder workout man......cardio on the heavy bag is HARD.....nice job!

[UNCfan1]

Great shoulder workout man......cardio on the heavy bag is HARD.....nice job!

Thanks Skirus. Yeah the bag work is hard esp when ur cardio is sub-par but got to get the aggression out!!

[Athletic Edge N]

Great a Tool video, subscribed!

[Force of Green]

Looks like a nice split workout UNC Fan. How long in between sets do you rest for?

Who cares about numbers anyhow? I injured my left rotator as well when I was younger from overtraining it. I was competing in 5k kayaking and attempting too much weight on front raises. Snap, crackle, pop... I was out of tournaments for a while.

[KingMeso]

Subbed. Good luck UNC. Great log thus far.

[UNCfan1]

Looks like a nice split workout UNC Fan. How long in between sets do you rest for?

Who cares about numbers anyhow? I injured my left rotator as well when I was younger from overtraining it. I was competing in 5k kayaking and attempting too much weight on front raises. Snap, crackle, pop... I was out of tournaments for a while.

Thanks guys for the support.

Force I usually wait no longer than 30 sec between sets but here lately its been longer. I noticed that if I wait to long I get cold and feel weaker. I don't know how guys can wait 2-3minutes.

[UNCfan1]

Day 3

Back/Forearms





Back-

Deadlifts- 4 sets up to 455lbs for 5 reps
Barbell Rows- 4 sets up 225lbs for 10 reps
Behind the Neck Pulldowns- 4 sets of 180lbs for 12 reps
Low Cable Rows- 4 sets of 200lbs for 10 reps
Hypers- 4 sets with 25lbs- burnout

Rev Grip Curls- 4 sets of 85lbs for 12-15 reps
supersetted
Wrist Curls- 4 sets of 65lbs for 15 reps

I went lower on the weight for my BB Rows so I could focus on better form. I have happy with my deads. Great workout, endurance seems to be picking up. Recovery is a little better as well.

HAPPY HALLOWEEN!

[redhawk76]

Very nice workout, nice DL numbers.

[PumpYouUp]

****, Nice back workout bro! Really nice deadlifts! Was it SLDL or bent knees? or 3/4th way down? I have been doing a combo of SLDL/Bent knees lately.

[UNCfan1]

****, Nice back workout bro! Really nice deadlifts! Was it SLDL or bent knees? or 3/4th way down? I have been doing a combo of SLDL/Bent knees lately.

It was reg deads. I do rack and SLDL as well. I alternate deads and racks on back day and use SLDL during my leg workouts.

[UNCfan1]

Day 4-Off

Day 5-Legs

I really hate leg day but here we go.





Legs

Squats- 5x5 with 315lbs for 5 reps- I know its weak lol
Leg Press- 4 sets up to 10 plates on each side for 8 reps
SLDL- 4 sets of 255lbs for 8 reps
Standing Calf Raise- 4 sets of 315lbs for 12 reps
Lunges- 50lb DB for 12 reps
Seated Calf Raise- 3 sets of 3 45's for 8 reps

Really good workout today. Still getting the tingles!! I done more weight before with squats and SLDL but I tweaked my back with the heavier weights so now I am going to work up slower. I tend to go to heavy to fast sometimes.

[EasyEJL]

are the squats to parallel or A2G?

[UNCfan1]

are the squats to parallel or A2G?

Barely to parallel. No thanks on A2G