Reds91's Training log
 10232012, 06:05 PM
 Stats
 5'5" 147 lbs.
 Join Date
 May 2012
 Age
 23
 Posts
 190
 Rep Power
 566
 Level
 12
 Lv. Percent
 3.34%
Reds91's Training log
Goals
Get down to 140144lbs. Sittin at about 148 right now. Recomp for about a month. Then start a long slow bulk.
Diet
I get at least 150g of protein/day. ~60g fat and fill the rest with carbs. Around 1700 cals on workout days. 1600 on off days. And once a week/every 2 weeks will have a "cheat" day around 18001900.
Training
Currently on a 5 day split. This will change soon tho. Currently working out at home so there are some exercises I can't do. Looks like this for now..
Monday  Chest
Tuesday  Legs
Wednesday  Shoulders
Thursday  Rest
Friday  Arms
Saturday Back
Sunday  Rest
I do 10 mins of cardio on workout days and that's it. And throw abs in every once in awhile.
Lifts
Some current maxes..
Bench  215 x 1
Squat  305 x 1
DL  335 x 1
MP  150 x 1  10242012, 12:26 AM
 Stats
 5'5" 147 lbs.
 Join Date
 May 2012
 Age
 23
 Posts
 190
 Rep Power
 566
 Level
 12
 Lv. Percent
 3.34%
Tuesday October 23rd
Legs
Warm up
10 min jog
Squats
WU bar x 10
WU 135lbs x 5
WU 225lbs x 4
285lbs x 3 x 7 sets
DB lunges
20's x 10 x 5 sets
Leg ext.
105lbs x 8 x 3 sets
Lying leg curl
85lbs x 8 x 3 sets  10242012, 11:14 PM
 Stats
 5'5" 147 lbs.
 Join Date
 May 2012
 Age
 23
 Posts
 190
 Rep Power
 566
 Level
 12
 Lv. Percent
 3.34%
Wednesday October 24th
Shoulders
Warm up
10 min jog
RC warm up
MP
WU bar x 10
WU 75lbs x 5
WU 95lbs x 4
115lbs x 8 x 3 sets
DB upright row
35's x 8 x 3 sets
DB front raise
20's x 10 x 3 sets
DB side raise
15's x 12 x 3 sets
Rear delt raise
10's x 12 x 3 sets 
 10282012, 01:01 AM
 Stats
 5'5" 147 lbs.
 Join Date
 May 2012
 Age
 23
 Posts
 190
 Rep Power
 566
 Level
 12
 Lv. Percent
 3.34%
Friday October 26th
Arms
Warm up
10 min jog
BB curl
60lbs x 10 x 2 sets
70lbs x 8
DB skullcrushers
30's x 10 x 4 sets
DB curl
30's x 9,8,8
Tri. pushdown
65lbs x 8 x 4 sets
Preacher curl
50lbs x 10,10,9
OH DB ext.
45lbs x 8 x 4 sets
Few sets of crunches
Back will be on Sunday this week.  10292012, 12:17 AM
 Stats
 5'5" 147 lbs.
 Join Date
 May 2012
 Age
 23
 Posts
 190
 Rep Power
 566
 Level
 12
 Lv. Percent
 3.34%
Sunday October 28th
Back
Warm up
10 min jog
Deads
WU 135lbs x 5
WU 225lbs x 5
WU 295lbs x 2
325lbs x 2 x 7 sets
BB row
WU bar x 10
120lbs x 10 x 5 sets
Wide grip pulldown
95lbs x 8 x 3 sets
Hammer grip pullups
16  10302012, 12:53 AM
 Stats
 5'5" 147 lbs.
 Join Date
 May 2012
 Age
 23
 Posts
 190
 Rep Power
 566
 Level
 12
 Lv. Percent
 3.34%
Monday October 29th
Chest
Warm up
10 min jog
RC warm up
Some push ups
Incline BB BP
WU bar x 10
WU 95lbs x 5
135lbs x 5 x 3 sets
145lbs x 5 x 3 sets
Flat DB BP
75's x 10 x 4 sets
Flat DB flyes
30's x 10,10,9  10302012, 11:34 PM
 Stats
 5'5" 147 lbs.
 Join Date
 May 2012
 Age
 23
 Posts
 190
 Rep Power
 566
 Level
 12
 Lv. Percent
 3.34%
Tuesday October 30th
Legs
Warm up
10 min jog
Squats
WU bar x 10
WU 135lbs x 5
WU 225lbs x 4
285lbs x 3 x 7 sets
BB hack squat
85lbs x 10 x 2 sets
Leg ext.
105lbs x 8 x 3 sets
Lying leg curl
85lbs x 8
90lbs x 8 x 2 sets
3 sets of crunches
3 sets of lying leg raises with 10lb DB
First time doing bb hack squat so was just getting form down today.  11012012, 08:41 PM
 Stats
 5'5" 147 lbs.
 Join Date
 May 2012
 Age
 23
 Posts
 190
 Rep Power
 566
 Level
 12
 Lv. Percent
 3.34%
Thursday November 1st
Shoulders
Warm up
10 min jog
RC warm up
MP
WU bar x 10
WU 75lbs x 5
WU 95lbs x 4
115lbs x 8 x 2 sets
120lbs x 8 (PR +1 rep)
DB upright row
35's x 8 x 3 sets
DB front raise
20's x 10 x 2 sets
25's x 8
DB side raise
15's x 12 x 3 sets
Rear delt raise
10's x 12,13,13  11032012, 12:52 AM
 Stats
 5'5" 147 lbs.
 Join Date
 May 2012
 Age
 23
 Posts
 190
 Rep Power
 566
 Level
 12
 Lv. Percent
 3.34%
Friday November 2nd
Arms
Warm up
10 min jog
BB curl
70lbs x 8 x 3 sets
DB skullcrushers
30's x 10 x 4 sets
DB hammer curl
40's x 8 x 3 sets
Tri. pushdown
65lbs x 8 x 4 sets
Preacher curl
45lbs x 11 x 3 sets
OH DB ext.
45lbs x 8 x 4 sets
3 sets of crunches  11032012, 10:44 PM
 Stats
 5'5" 147 lbs.
 Join Date
 May 2012
 Age
 23
 Posts
 190
 Rep Power
 566
 Level
 12
 Lv. Percent
 3.34%
SAturday November 3rd
Back
Warm up
10 min jog
Deads
WU 135lbs x 5
WU 225lbs x 5
WU 295lbs x 2
325lbs x 2 x 7 sets
BB row
WU bar x 10
120lbs x 10 x 4 sets
125lbs x 10
Wide grip pulldown
95lbs x 8 x 3 sets
Hammer grip pullups
17
Next week will be a deload. Will continue this routine but will be using about half the weight. Not sure what routine I'll be using after that. Suggestions are welcome. Looking for something 4x a week.  11052012, 02:35 PM
 Stats
 5'5" 147 lbs.
 Join Date
 May 2012
 Age
 23
 Posts
 190
 Rep Power
 566
 Level
 12
 Lv. Percent
 3.34%
Chest Deload
Warm up
10 min jog
RC warm up
Some push ups
Incline BB BP
WU bar x 10
75lbs x 5 x 6 sets
Flat DB BP
40's x 10 x 4 sets
Flat DB flyes
15's x 10 x 3 sets  11082012, 03:43 PM
 Stats
 5'5" 147 lbs.
 Join Date
 May 2012
 Age
 23
 Posts
 190
 Rep Power
 566
 Level
 12
 Lv. Percent
 3.34%
THursday November 8th
Legs & Shoulders DEload
Warm up
10 min jog
RC Warm up
Squats
WU bar x 10
WU 135lbs x 5
145lbs x 3 x 7 sets
BB hack squat
45lbs x 10 x 2 sets
Leg ext.
55lbs x 8 x 3 sets
Lying leg curl
45lbs x 8 x 3 sets
MP
WU bar x 10
60lbs x 8 x 3 sets
DB upright row
20's x 8 x 3 sets
DB front raise
15's x 10 x 3 sets
DB side raise
10's x 12 x 3 sets
Rear delt raise
5's x 12 x 3 sets  11082012, 03:45 PM
 Stats
 5'5" 147 lbs.
 Join Date
 May 2012
 Age
 23
 Posts
 190
 Rep Power
 566
 Level
 12
 Lv. Percent
 3.34%
Will be doing PHAT starting Monday.
 11112012, 08:30 PM
 Stats
 5'5" 147 lbs.
 Join Date
 May 2012
 Age
 23
 Posts
 190
 Rep Power
 566
 Level
 12
 Lv. Percent
 3.34%
Saturday November 10th
Back & Arms Deload
Warm up
10 min jog
Deads
WU 135lbs x 5
165lbs x 2 x 7 sets
BB row
WU bar x 10
65lbs x 10 x 5 sets
Wide grip pulldown
50lbs x 8 x 3 sets
Hammer grip pullups
10
BB curl
45lbs x 10 x 3 sets
Tri. pushdown
50lbs x 12 x 4 sets  11132012, 04:11 PM
 Stats
 5'5" 147 lbs.
 Join Date
 May 2012
 Age
 23
 Posts
 190
 Rep Power
 566
 Level
 12
 Lv. Percent
 3.34%
Tuesday November 13th
Upper body power day
Warm up
7 min jog
BB rows
WU bar x 10
WU 95lbs x 5
145lbs x 5 x 3 sets
Flat BB BP
WU bar x 10
WU 115lbs x 5
WU 145lbs x 5
195lbs x 4 x 3 sets
BB MP
WU bar x 10
WU 85lbs x 5
105lbs x 10
110lbs x 9
125lbs x 6
Pullups
bw x 10 x 2 sets
Chins
bw + 15lbs x 10,9
BB curl
60lbs x 10 x 3 sets
Tri. pushdown
70lbs x 7 x 3 sets
Good session today. The chins were supposed to be rack chins but couldn't find a place to do them in my home gym.  11132012, 07:10 PM
 Stats
 5'5" 147 lbs.
 Join Date
 May 2012
 Age
 23
 Posts
 190
 Rep Power
 566
 Level
 12
 Lv. Percent
 3.34%
Forgot to post this. Here is what my routine will look like for the next 10ish weeks..
Monday  Rest
Tuesday  Upper body power day
Wednesday  Lower body power day
Thursday  Rest
Friday  Back & shoulders hypertrophy day
Saturday  Lower body hypertrophy day
Sunday  Chest & arms hypertrophy day  11142012, 02:56 PM
 Stats
 5'5" 147 lbs.
 Join Date
 May 2012
 Age
 23
 Posts
 190
 Rep Power
 566
 Level
 12
 Lv. Percent
 3.34%
Wednesday November 14th
Lower body power day
Warm up
8 min jog
Squats
WU bar x 10
WU 135 x 5
WU 225 x 4
265 x 5
275 x 4
285 x 3
BB Hack squat
WU Bar x 10
95 x 10 x 2 sets
Leg Ext.
95 x 10 x 2 sets
RDL
WU bar x 10
WU 85 x 5
155 x 8 x 3 sets
Leg curl
75 x 10 x 2 sets
Great session. Really liking PHAT so far.  11162012, 05:13 PM
 Stats
 5'5" 147 lbs.
 Join Date
 May 2012
 Age
 23
 Posts
 190
 Rep Power
 566
 Level
 12
 Lv. Percent
 3.34%
Friday November 16th
Back & shoulders hypertrophy
Warm up
10 min jog
BB row
WU bar x 10
95lbs x 3 x 6 sets
Chins
12 x 3 sets
Tbar row
50lbs x 12 x 3 sets
And that was it. Had a major headache for the past 2 days and was just making it worse.  11182012, 01:26 AM
 Stats
 5'5" 147 lbs.
 Join Date
 May 2012
 Age
 23
 Posts
 190
 Rep Power
 566
 Level
 12
 Lv. Percent
 3.34%
Saturday November 17th
Lower body hypertrophy
Warm up
10 min jog
Squats
WU bar x 10
WU 135lbs x 5
185 x 3 x 6 sets
BB hack squat
100 x 12,12,10
BB lunges
bar x 12 x 2 sets
Leg ext.
70 x 15
60 x 16
50 x 17
RDL
WU bar x 10
WU 85 x 5
135 x 10,10,12
Lying leg curl
65 x 12 x 2 sets
Single leg curl
25 x 17  11192012, 12:03 AM
 Stats
 5'5" 147 lbs.
 Join Date
 May 2012
 Age
 23
 Posts
 190
 Rep Power
 566
 Level
 12
 Lv. Percent
 3.34%
Sunday November 18th
Chest & arms hypertrophy
Warm up
10 min jog
RC warm up
Flat BB BP
WU bar x 10
135lbs x 3 x 6 sets
Incline DB BP
50's x 12 x 3 sets
Hammer grip flat DB BP
50's x 14,12,12
Incline DB flyes
20's x 19,18
Preacher curl
45 x 12 x 3 sets
OH DB ext.
50 x 12 x 3 sets  11202012, 04:59 PM
 Stats
 5'5" 147 lbs.
 Join Date
 May 2012
 Age
 23
 Posts
 190
 Rep Power
 566
 Level
 12
 Lv. Percent
 3.34%
Tuesday November 20th
Upper body power day
Warm up
10 min jog
RC warm up
BB rows
WU bar x 10
WU 95lbs x 5
145lbs x 5 x 3 sets
Flat BB BP
WU bar x 10
WU 115lbs x 5
WU 145lbs x 5
200lbs x 3
195lbs x 4 x 2 sets
BB MP
WU bar x 10
WU 85lbs x 5
105lbs x 10,10,8
Pullups
bw x 11,10
Chins
bw + 15lbs x 10,9
BB curl
60lbs x 10 x 3 sets
Tri. pushdown
70lbs x 8 x 3 sets  11212012, 06:32 PM
 Stats
 5'5" 147 lbs.
 Join Date
 May 2012
 Age
 23
 Posts
 190
 Rep Power
 566
 Level
 12
 Lv. Percent
 3.34%
Wednesday November 21st
Lower body power day
Warm up
10 min jog
Squats
WU bar x 10
WU 135 x 5
WU 225 x 4
265 x 5
275 x 3
265 x 3
BB Hack squat
WU Bar x 10
105 x 10,9
Leg Ext.
80 x 10
100 x 10
RDL
WU bar x 10
WU 85 x 5
155 x 8 x 3 sets
Leg curl
75 x 10 x 2 sets
Squats felt really heavy today.  11242012, 11:16 PM
 Stats
 5'5" 147 lbs.
 Join Date
 May 2012
 Age
 23
 Posts
 190
 Rep Power
 566
 Level
 12
 Lv. Percent
 3.34%
Saturday November 24th
Back & shoulders hypertrophy
Warm up
10 min jog
RC warm up
BB row
WU bar x 10
95lbs x 3 x 6 sets
Chins
12 x 3 sets
Tbar row
60lbs x 10 x 3 sets
DB Row
50 x 12 x 2 sets
Cut this short once again because of a headache. Pretty sure I know what supp is causing this now so stopped taking it today, hopefully now I can get some good workouts in again.  11252012, 11:26 PM
 Stats
 5'5" 147 lbs.
 Join Date
 May 2012
 Age
 23
 Posts
 190
 Rep Power
 566
 Level
 12
 Lv. Percent
 3.34%
Sunday November 25th
Chest & arms hypertrophy
Warm up
10 min jog
RC warm up
Flat BB BP
WU bar x 10
140lbs x 3 x 6 sets
Incline DB BP
55's x 12 x 3 sets
Hammer grip flat DB BP
50's x 12 x 3 sets
Incline DB flyes
25's x 15 x 2 sets
Preacher curl
55 x 12 x 3 sets
Concentration curl
20's x 12 x 2 sets
OH DB ext.
50 x 12 x 3 sets  11272012, 06:31 PM
 Stats
 5'5" 147 lbs.
 Join Date
 May 2012
 Age
 23
 Posts
 190
 Rep Power
 566
 Level
 12
 Lv. Percent
 3.34%
Tuesday November 27th
Upper body power day
Warm up
12 min walk. Cals burned: ~66
RC warm up
BB rows
WU bar x 10
WU 95lbs x 5
145lbs x 5 x 3 sets
Flat BB BP
WU bar x 10
WU 115lbs x 5
WU 145lbs x 5
200lbs x 3
190lbs x 5 x 2 sets
BB MP
WU bar x 10
WU 85lbs x 5
105lbs x 10 x 3 sets
Pullups
bw x 11 x 2 sets
Chins
bw + 15lbs x 10,9
BB curl
65lbs x 9 x 3 sets
Tri. pushdown
70lbs x 9 x 3 sets
Great workout today. Headaches are finally gone and I felt great today. Will be upping weight on MP to 110 next week. Will be doing 12 mins of cardio now so I will be at 60 mins/week.  11282012, 05:52 PM
 Stats
 5'5" 147 lbs.
 Join Date
 May 2012
 Age
 23
 Posts
 190
 Rep Power
 566
 Level
 12
 Lv. Percent
 3.34%
Wednesday November 28th
Lower body power day
Warm up
12 min walk. Cals burned: ~83
Squats
WU bar x 10
WU 135 x 5
WU 225 x 4
265 x 5 x 3 sets
BB Hack squat
WU Bar x 10
110 x 10 x 2 sets
Leg Ext.
90 x 10 x 2 sets
RDL
WU bar x 10
WU 85 x 5
155 x 8 x 3 sets
Leg curl
75 x 10 x 2 sets  11302012, 05:28 PM
 Stats
 5'5" 147 lbs.
 Join Date
 May 2012
 Age
 23
 Posts
 190
 Rep Power
 566
 Level
 12
 Lv. Percent
 3.34%
Friday November 30th
Back & shoulders hypertrophy
Pre: 1 scoop Cardio Igniter
Intra: 1 scoop Amino Recovery
Warm up
12 min walk. Cals burned: ~105
RC warm up
BB row
WU bar x 10
95lbs x 3 x 6 sets
Chins
13,12,12
Tbar row w/ BB
70lbs x 8 x 3 sets
DB Row
50 x 12 x 2 sets
Close grip pulldown
80 x 20
90 x 18
MP
WU Bar x 10
100 x 11
110 x 9
115 x 8
DB upright row
30's x 12 x 2 sets
DB side raise
15's x 15,13,13  12022012, 03:37 AM
 Stats
 5'5" 147 lbs.
 Join Date
 May 2012
 Age
 23
 Posts
 190
 Rep Power
 566
 Level
 12
 Lv. Percent
 3.34%
Saturday December 1st
Lower body hypertrophy
Pre: 1 scoop Opus
Intra: 1 scoop Amino Recovery
Warm up
12 min walk. Cals burned: ~105
Squats
WU bar x 10
WU 135lbs x 5
185 x 3 x 6 sets
BB hack squat
115 x 8 x 3 sets
Leg ext.
60 x 20
70 x 18,20
RDL
WU bar x 10
WU 85 x 5
155 x 8 x 3 sets
Lying leg curl
65 x 12 x 2 sets
Pretty good workout. Helped a family member move all day today so decent work considering. Felt absolutely nothing from Opus other than some BA tingles.  12032012, 01:53 AM
 Stats
 5'5" 147 lbs.
 Join Date
 May 2012
 Age
 23
 Posts
 190
 Rep Power
 566
 Level
 12
 Lv. Percent
 3.34%
Sunday December 2nd
Chest & arms hypertrophy
Pre: 1 scoop Cardio Igniter
Intra: 1 scoop Amino Recovery
Warm up
5 min walk. Cals burned: ~44
RC warm up
~15 push ups
Flat BB BP
WU bar x 10
140lbs x 3 x 6 sets
Incline DB BP
60's x 10 x 2 sets
Hammer grip flat DB BP
30's x 15 x 2 sets
Incline DB flyes
25's x 16
Preacher curl
50 x 12 x 2 sets
OH DB ext.
50 x 12,11  12042012, 06:34 PM
 Stats
 5'5" 147 lbs.
 Join Date
 May 2012
 Age
 23
 Posts
 190
 Rep Power
 566
 Level
 12
 Lv. Percent
 3.34%
Tuesday December 4th
Upper body power day
Pre: 1 scoop Craze
Intra: 1 scoop Amino Recovery
Warm up
7 min walk. Cals burned: ~61
RC warm up
BB rows
WU bar x 10
WU 95lbs x 5
150lbs x 5 x 3 sets (PR)
Flat BB BP
WU bar x 10
WU 115lbs x 5
WU 145lbs x 5
190 x 5 x 3 sets
BB MP
WU bar x 10
WU 85lbs x 5
110 x 7,8,7
Pullups
bw + 5lbs x 10,9
Chins
bw + 15lbs x 11,10
BB curl
60 x 10
70 x 9 x 2 sets
Tri. pushdown
70lbs x 10,9,9
Great workout today minus the MP. First time taking Craze, **** is amazing.  12052012, 05:28 PM
 Stats
 5'5" 147 lbs.
 Join Date
 May 2012
 Age
 23
 Posts
 190
 Rep Power
 566
 Level
 12
 Lv. Percent
 3.34%
Wednesday December 5th
Lower body power day
Pre: 1 scoop Cardio Igniter
Intra: 1 scoop Amino Recovery
Warm up
8 min walk. Cals burned: ~70
Squats
WU bar x 10
WU 135 x 5
WU 225 x 4
255 x 6 x 3 sets
BB Hack squat
WU Bar x 10
120 x 6,7
Leg Ext.
90 x 10
100 x 10
RDL
WU bar x 10
WU 85 x 5
155 x 8 x 3 sets
Leg curl
80 x 10,9  12062012, 05:52 PM
 Stats
 5'5" 147 lbs.
 Join Date
 May 2012
 Age
 23
 Posts
 190
 Rep Power
 566
 Level
 12
 Lv. Percent
 3.34%
Thursday December 6th
Back & shoulders hypertrophy
Pre: 1 scoop Cardio Igniter
Intra: 1 scoop Amino Recovery
Warm up
10 min walk. Cals burned: ~88
RC warm up
BB row
WU bar x 10
105lbs x 3 x 6 sets
Chins
13 x 3 sets
Tbar row w/ BB
80lbs x 9 x 3 sets
DB Row
35 x 15 x 2 sets
Close grip pulldown
100 x 15 x 2 sets
MP
WU Bar x 10
WU 65 x 5
100 x 11
110 x 9 x 2 sets
DB upright row
30's x 13 x 2 sets
DB side raise
10's x 20,18,20
Did this a day early because I thought I wasn't gonna have time tomorrow. Will probably do legs tomorrow depending on how I'm feeling.  12062012, 07:50 PM
 Stats
 5'8" 182 lbs.
 Join Date
 Sep 2012
 Posts
 1,640
 Rep Power
 1509593
 Level
 53
 Lv. Percent
 98.5%
140 to 144 pounds? Why so low?
 12062012, 11:49 PM
 12072012, 06:31 PM
 Stats
 5'5" 147 lbs.
 Join Date
 May 2012
 Age
 23
 Posts
 190
 Rep Power
 566
 Level
 12
 Lv. Percent
 3.34%
Friday December 7th
Lower body hypertrophy
Pre: 1 scoop Cardio Igniter
Intra: 1 scoop Amino Recovery
Warm up
12 min walk. Cals burned: ~105
Squats
WU bar x 10
WU 135lbs x 5
185 x 3 x 6 sets
BB hack squat
115 x 8,9
BB Lunges
50lbs x 12
Leg ext.
70 x 20 x 2 sets
RDL
WU bar x 10
WU 95 x 5
155 x 8 x 2 sets
Felt like **** all day today but wanted to get in some work. Rest day tomorrow.  12092012, 09:46 PM
 Stats
 5'5" 147 lbs.
 Join Date
 May 2012
 Age
 23
 Posts
 190
 Rep Power
 566
 Level
 12
 Lv. Percent
 3.34%
Sunday December 9th
Chest & arms hypertrophy
Pre: 1 scoop Cardio Igniter
Intra: 1 scoop Amino Recovery
Warm up
6 min walk. Cals burned: ~52
RC warm up
~15 push ups
Flat BB BP
WU bar x 10
WU 95 x 5
140lbs x 3 x 6 sets
Incline DB BP
60's x 12,11,11
Hammer grip flat DB BP
40's x 12 x 3 sets
Incline DB flyes
25's x 17 x 2 sets
Preacher curl
50 x 12 x 3 sets
Concentration curl
20 x 12 x 2 sets
OH DB ext.
50 x 12,11,8
Tri. pushdown
65 x 15 x 2 sets  12112012, 06:23 PM
 Stats
 5'5" 147 lbs.
 Join Date
 May 2012
 Age
 23
 Posts
 190
 Rep Power
 566
 Level
 12
 Lv. Percent
 3.34%
Tuesday December 11th
Upper body power day
Pre: 1 scoop Cardio Igniter
Intra: 1 scoop Amino Recovery
Warm up
8 min walk. Cals burned: ~70
RC warm up
BB rows
WU bar x 10
WU 95lbs x 5
155lbs x 5 x 3 sets (PR)
Flat BB BP
WU bar x 10
WU 135 x 7
190 x 5 x 3 sets
BB MP
WU bar x 10
WU 85lbs x 5
110 x 8 x 3 sets
Pullups
bw + 5lbs x 10 x 2 sets
Chins
bw + 15lbs x 11 x 2 sets
BB curl
70 x 9 x 3 sets
Tri. pushdown
70lbs x 10,10,9  12122012, 05:25 PM
 Stats
 5'5" 147 lbs.
 Join Date
 May 2012
 Age
 23
 Posts
 190
 Rep Power
 566
 Level
 12
 Lv. Percent
 3.34%
Wednesday December 12th
Lower body power day
Pre: 1 scoop Cardio Igniter
Intra: 1 scoop Amino Recovery
Warm up
10 min walk. Cals burned: ~88
Squats
WU bar x 10
WU 135 x 5
WU 205 x 4
235 x 8,8,7
BB Hack squat
WU Bar x 10
125 x 6 x 2 sets
Leg Ext.
100 x 10 x 2 sets
RDL
WU bar x 10
WU 95 x 5
160 x 8 x 3 sets (PR)
Leg curl
80 x 9
70 x 10  12142012, 06:24 PM
 Stats
 5'5" 147 lbs.
 Join Date
 May 2012
 Age
 23
 Posts
 190
 Rep Power
 566
 Level
 12
 Lv. Percent
 3.34%
Friday December 14th
Back & shoulders hypertrophy
Pre: 1 scoop Cardio Igniter
Intra: 1 scoop Amino Recovery
Warm up
7 min walk. Cals burned: ~61
RC warm up
BB row
WU bar x 10
105lbs x 3 x 6 sets
Chins
bw + 15lbs x 12,11,11
Tbar row w/ BB
90lbs x 12 x 3 sets
DB Row
40 x 15 x 2 sets
Close grip pulldown
100 x 16 x 2 sets
MP
WU Bar x 10
WU 65 x 5
95 x 12 x 3 sets
DB upright row
30's x 14 x 2 sets
DB side raise
10's x 20 x 3 sets  12142012, 08:21 PM
 Stats
 5'8" 182 lbs.
 Join Date
 Sep 2012
 Posts
 1,640
 Rep Power
 1509593
 Level
 53
 Lv. Percent
 98.5%
Nice job on the chins. I think I'm weak when it comes to chins and pull ups so I dont even bother doing them and just do Pull downs.
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