Few Moments in my shoes

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  1. Friday! The Chest Day of Legends!
    05/17/13

    Started off with some light cardio as my legs were really on my mind and sore so trying to shake some of it off. Rode for 15mins on 14 resistance. Stretched immediately after and really sticked my legs, they felt great afterwards.

    Machine Flys to WmUp the Chest Fibers:
    145x12
    205x15
    235x12

    Incline Bb Bench:
    135x25
    185x18 (some idiot decides he wants to spot me halfway through my reps and puts his hand on my chest and said "Dont touch my fingers or else your cheating" So I drop the bar as hard as I can and nicely explained FULL ROM is what I do, you dont have to ,but I will! He caught an attitude but got over it after 30mins. If 804 wasnt such a wackass this wouldnt have happened.
    225x12
    245x10

    Db Flat Bench:
    80x12
    90x12
    100x12
    100x14 Just missed 15

    Cable Pullovers:
    20x15
    25x15
    30x12
    35x12
    42.5x10

    Push Ups with 2 claps:
    15, 15, 12, 10

    Db Chest Flys:
    45x12
    50x12
    60x12

    Triceps and Biceps Superset

    Wide Grip Reverse Pulldowns:
    50x15
    65x15
    72.5x12
    80x12

    Rope Curls w/ Twist:
    42.5x15
    50x15
    65x12
    70.2x10

    Incline Db Curls:
    30x15
    35x15
    35x15
    45x10

    Close Grip Pulldowns:
    72.5x15
    80x15
    95x12
    95x12

    One Handed Low Curl:
    30x10
    25x12
    20x10
    15x13 Dropset each arm one at a time

    Cable Kickbacks:
    25x15
    20x15
    15x8
    10x10 Failure and had to cheat a little ,but was a fun finisher

    Light Decline Abs;
    25lb ballX20
    25x20
    25x20

    Planks:
    x45sec
    x55sec
    x60sec

    Decline Bench Leg raises w/ hip thrust:
    x15
    x15
    x12 w/ twist
    x12 w/ twist

    Was an awesome session and followed up with some choco milk lol
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    Current Log: http://anabolicminds.com/forum/workout-logs/277069-new-year-new.html#post5232295


  2. Took Saturday 05/18/13 off, needed a day away and had alot of errands to run
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  3. 05/20/13 Sunday Back and Shoulders

    Sprint Bike 10min warmup:
    Stretched 5 mins after

    Seated Military Press: Done 1 front then 1 back
    110x16
    120x16
    130x16

    Pullups:
    BwX15, X12, x12

    Db front delt Rows:
    45x12
    50x12
    60x12

    Cable Rear Delt Flys:
    15x20
    20x15
    25x10
    25x8

    Machine Lat Pulldown:
    145x15
    165x15
    205x15
    235x10

    Reverse Pec Deck:
    135x15
    145x12
    160x10

    Db Shoulder Press:
    50x15
    70x15
    80x12
    80x10

    Shoulder Shrugs:
    80x15
    70x15
    60x15
    Done as dropsets for 3 sets
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    Current Log: http://anabolicminds.com/forum/workout-logs/277069-new-year-new.html#post5232295

  4. 05/20/13 Its Chest Monday Again Folks so soft asses to the back

    WarmUp:

    Flat Bb Bench:
    225x15
    245x12
    265x12
    275x10

    Incline Db Press:
    80x12
    90x10
    95x10
    100x12 (I was dared)

    Decline Bb Press:
    185x15
    225x15
    245x15
    225x12

    Chest Flys:
    145x15
    165x15
    205x15
    190x12

    Med Ball Pushups:
    X15
    X12
    X12
    X8

    Weighted Dips:
    45x15
    90x9
    90x10

    Skull Crushers:
    75x15
    95x15
    125x10

    Did some other accessory touches out of competition and because I didnt want to go home.
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  5. Tuesday 05/21/13 Shoulders and light Back
    Homie was still super sore so we knocked out shoulders with the dudeman

    Front Delt Cable Raise:
    15x15
    20x15
    25x15

    Seated Shoulder Db Press:
    50x16
    50x15
    50x15

    Ez Curl Underhand Incline Front Raise:
    45x12
    45x12
    45x12

    Leaning Side Raises w/ elbow bend:
    25x15
    35x12
    40x10

    Bb Shrugs:
    275x12
    275x12
    315x12
    365x10

    Overhead Flys:
    20x12
    25x12
    30x12

    Db Shrugs:
    70x15
    80x15
    Dropset in 10s
    90x10, 80x10, 70x10, 60x10

    Side Delt Raise machine:
    110x12
    110x12
    110x10

    Rear Delt Fly:
    115x10
    125x10
    125x10

    Pullups:
    x12, x12, x12
    wide, close, neutral 2 sets

    Once Again did various accessory activities to see just how real over-training is. Guess i will find out by the end of the week

    Cardio:

    Rode the sprint bike for 10mins
    Did the stair master for 10mins
    Grinded out on the elliptical for 10mins

    All varying intensities depending on what song was playing
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  6. Quote Originally Posted by TheMovement View Post

    Cardio:

    Rode the sprint bike for 10mins
    Did the stair master for 10mins
    Grinded out on the elliptical for 10mins
    Don't lie, I have never once seen you on a piece of cardio equipment..... EVER

  7. Was bored and didnt want to box with essence but you will see one of these days, maybe ya could stop leaving 20mins after i arrive???? lls
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  8. Weds Heavy Back Attack!
    05/22/13

    Smith Machine Rows:
    110x15
    160x15
    200x12
    200x10

    Close Grip low Pulley Rows:
    180x12
    200x12
    220x12
    260x8
    305x4 (Nice and hard pull with 45lb plate attached to the stack)

    Lat Pulldowns:

    140x15
    160x15
    180x12
    200x12

    Db Pullovers:
    80x15
    90x12
    100x10
    100x12

    High Cable Curls:
    25x12
    30x12
    35x12
    42.5X10

    Db Hammer Curls:
    75x10
    80x10
    85x10

    Weighted Pullups:
    10lbX10
    20lbX10
    25ibX8

    Weighted Dips:
    50lbsX10
    75lbsX10
    100lbsX11

    Cardio:
    Interval on the ATM 20mins
    Sprint Bike 10mins
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  9. Heavy Legs that dent beds!
    Thurs 05/23/13

    Front Squat:
    135x10
    135x10
    135x10

    Lunge with Bar in front: (same grip as front squat)
    115x8
    115x12 Burnout of front squats immediatly after

    Leg Press:
    478x12
    568x10
    658x10

    Seat Up Leg press:
    838x5
    928x5
    1018x5

    DeadLifts w/ 5in risers:
    225x10
    315x10
    315x10

    Db RDLs:
    80x12
    90x12
    100x12
    100x12

    Hamstring Curls:
    130x15
    145x12
    160x12

    Knee Extensions:
    145x15
    165x12
    190x12
    205x10
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  10. Short day had a meeting right after and didnt feel like doing cardio and finishing 1.5 hrs later. Been doing very well keeping my cardio in gym and constant though so I will see how it continues to work out. Also started using Alphamine and hope its the real deal. Took 2 scoops at lunch and another 5 hrs later with my PWO. Slight awareness change during my workout but went away quickly so will cut my PWO scoop in half and try again
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  11. Friday Chest Touch Up
    05/24/13

    Started off on the stairmaster for 15mins very slow and deliberate steps

    Incline Bench: Hot Ass girl deadlifting right by me so no WmUps straight 2 heavy ****!
    225x8
    225x8
    245x8
    245x8

    Flat Db Bench:
    80x15
    90x15
    100x12
    100x12

    Smith Machine Blowout: Done at 3 different Incline levels to hit upper, mid, and lower pecs all done back to back
    110x10
    120x10
    125x10

    Pec Cable Flys:
    205x12
    235x12
    255x10
    295x8
    305x8

    Weighted Dips:
    BwXBurnout
    45x15
    90x12
    100x10

    Few Tricep Blasters afterwards done for full muscle recruitment and not for speed or mass just working on the propriception. Think Im missing a bit in the mind muscle connection at times.
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  12. Saturday 05/25/13
    Fun Day Heavy focus on Back and BIs


    Been watching too much CT Fletcher and doing dumb **** afterwards

    Pullups WmUp:
    BwX 16
    BwX 14
    BwX 15

    T-Bar Rows: New Handle idea since we dont have the real thing, worked out GREAT!
    45x15
    90x15
    135x15
    180x10 (4 45s one the end of the bar)

    Wide Grip Low Cable Rows:
    100x20
    120x15
    140x15
    160x15

    Lat Pulldowns:
    140x15
    160x15
    180x15

    Db Rows:
    75x15
    85x15
    95x10
    100x10

    Cable Chops:
    50x15
    60x15
    65x15

    Biceps:

    Heavy Ez-Curl Preacher:
    70x18
    110x12
    120x10
    130x8
    160x2 (Felt Awesome and yea it was heavy AF!) CT did 205 so I figured Id give it a try
    205x FAIL! Epic Embarrassment! Dang thing moved 2 inches and I had nothing! tried to stand and do it still

    Well moving on
    Hit 3 more separate biceps activities to restore my ego and felt great, hit 10 wind sprints and 10 gassers afterwards to end the day

    I dont care that I failed it whats the point of lifting and wanting to be competitive without that stale taste of failure that fuels the passion to be greater than yesterday. Its coming down now and its almost time to switch gears to a different routine.
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  13. 05/26/13 Sunday Took 2 scoops of Alpha and went to the gym in a fasted state and It was awesome! Sweat really rolled and now I see what its really capable of. No PWO was added
    Crazy Leg Day simply cause the gym was a barren wasteland

    15min WmUp on the ATM Interval strides on level 8 incline at 1 and stairmaster at 18 on 4 incline

    Knee Extension:
    130x15
    145x15
    160x15

    Ham Curl:
    145x15
    160x15
    180x15

    Front Grip Lunges:
    95x12
    115x10
    135x10

    Back Squat: Low box was used to prevent breaking 90
    135x16
    225x12
    255x10
    275x8 (Got stuck in the hole twice so I didnt make 10)

    Low Cable Flat Lying Leg Curls:
    10x15
    15x15
    20x15

    High Cable Lying leg curls: Odd that it seems to really burn the quads with the leg constantly elevated
    15x15
    20x15
    25x15

    Standing Leg Kickbacks: Heavy Glute Focus
    15x20
    20x15
    25x15

    Hip Abduction:
    175x25
    305x20
    305x20

    Hip Adduction:
    205x20
    255x20
    305x15
    255x15
    130x10

    Various Abs to finish the day, definitely was a more girly accessory day but I hit the hamstrings in some amazing ways so Im happier.
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    Current Log: http://anabolicminds.com/forum/workout-logs/277069-new-year-new.html#post5232295

  14. Monday 05/28/13
    National Holiday Remembering Our fallen heroes and icons On this wonderful Chest Day

    Hit the gym and went straight to business

    Flat Bb Bench: superset with Db 30lb flys done till burnout
    135x20
    225x15
    275x6
    275x6
    275x6

    Incline Db Bench:
    70x15
    80x15
    90x15
    100x10

    Cable Flys:
    205x15
    235x15
    265x12
    295x10
    305x10

    Close Grip Incline PushUps:
    BwX15
    BwX15
    BwX15

    Wide Grip Decline Pushups:
    x15
    x15
    x15

    Cable Chest Press:
    100x12
    130x12
    160x12
    200x8 Drops sets until failure

    Weighted Dips: Pumping Volume here 2 see how it treats me 24hrs later
    BwX20
    BwX15
    +45x15
    +90x15

    Overhead Reverse Grip Tricep Extensions:
    40x15
    50x15
    60x15
    30x25

    Finished up with Abs Until I had to start getting ready for work and It was an awesome Chest day. Ate breakfast and had 2 scoops of Alpha 1.5 hrs later and I definitely see its difference now. Not overwhelming at all and def cant wait for more surprises ahead. No cardio today but curious to know if it affects my BP/HR during more intense sessions.
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  15. Glad you're liking the alphamine bro

  16. A really crazed mood had me in the gym for the longest period of time to date. Went at 430 and didnt leave until almost 9. Madness that follows the rest of this is just history...

    SHOULDERS and everything else
    05/28/13

    Started with a quick 15min WmUp on the ATM.

    Stretched for 5 and started rolling.

    Db Shoulder Press:
    60x12
    70x12
    85x12
    90x10

    Smith Machine Military:
    110x15
    145x15
    165x12
    185x12
    205x10

    Db Front Raises:
    35x15
    45x15
    50x15

    Bent Over Side Raises: Focus kept on rear delts
    20x25
    25x20
    30x15

    Bb Shrugs:
    225x15
    275x15
    315x12
    365x10
    405x10

    Db Shrugs w/ Supinated Grip:
    50x20
    55x20
    60x15
    70x15

    Seated Facepulls:
    50x15
    57.5x15
    65x15

    Handstand Pushups: Have to inch my feet down the wall and back up taking forever but a decent finisher, until gravity is easier lol
    BwX10
    BwX12
    BwX12

    Did and Hour of cardio on 3 different machines:

    ATM: Interval session for 20mins
    Virtural Bike: 20min intermediate course
    Stairmaster:20mins slow and steady

    Followed up with an hour of Abs:

    Vups, Hanging Situps w/ 25lb plate, Hanging leg raises, Knee 2 elbows, Planks, Chops N Lifts, and Pikes

    Then Played 2 games of Bball to finish. Dont know why I had so much energy but everynow and then it happens. Rare Opportunity
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  17. Best Back day ive had ina while, dunno why my energy has been so raw but I like it....May be illegal

    Back Attack that burns Fat!

    newcomer wanted to join me for back so I said why not just dont BITCH and slow me down

    Started off with 15min cardio to warm me up

    Pullups Wide: Focus on really pulling with the back and leaving the rest as hooks
    BwX12
    BwX12
    BwX12

    Pullups Neutral Grip:
    BwX14
    BwX12
    BwX10

    ChinUps:
    x12
    x10
    x10

    Lat Pulldowns:
    100x15
    120x15
    140x15
    150x12

    Low Cable Row:
    120x15
    160x15
    200x12
    260x12

    Db Rows: 1 arm
    75x15
    85x15
    95x12
    100x15

    Barbell Bent Over Row:
    135x15
    185x12
    95x20
    95x22
    95x20

    Inverted Lat Pulldowns: handle in each hand and sets are done with a pulldown to a neutral grip on the sides then another pulldown with hands in front
    85x15
    100x15
    100x15

    Reverse Pec Deck:
    115x20
    125x15
    135x15
    145x12
    165x10

    Inverted Rows: Arms extended under the bar and chest is pulled to the bar
    BwX10
    BwX12
    Bwx10

    Did 20mins of Ab work and Hit the biceps pretty heavy.
    Wont list it all out put used Preacher, Incline, Hammer, curls combined with good Ole Cobb Curls

    No cardio today as I dont want to press this overtraining too far, but a very solid workout that actually had me rip my shirt! Im damn pleased and only wish my hommie was there 2 see it.
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  18. Took 2 scoops of Alphamine before I had to work in the clinic today and damn was I sweating. Shame cause being a larger guy people just think its fat boy thinking about food lol. Awesome effect and starting to notice a decrease in appetite, but still eat anyway. Officially 242lbs and prolly going to continue to drop even more.
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  19. Updates otw after my workout.....cant wait to torture my legs
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  20. 05/30/13

    Legs and Abs

    Easy WmUp for 10mins

    Front Squat: no box today
    135x15
    185x12
    225x12
    245x10
    255x10

    Db StepUps: been 4ever since ive done these and man were they brutal, counted each rep
    15x24
    20x20
    30x20

    Leg Press:
    478x15
    568x15
    658x15
    818x10
    888x10 (Had to add 35s as all the 45s were being used SMDH)

    Lying Hamstring Curl:
    20x15
    25x15
    25x15

    Hip Abductor:
    175x25
    235x25
    255x25

    Hip Adductor:
    235x25
    255x25
    305x25
    305x25

    Back HyperExtension:
    BwX20
    45x15
    90x15 (Holy Batman my erectors were huge)

    Abs: done for 15mins 30secs on and 30 off
    Hanging Leg Raises
    Decline Oblique Twists
    Plank
    Pikes
    Crunch w/ 6in raise on legs
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  21. 05/31/13

    Chest for the BEST!!! Really pushing for a new max on Incline

    Incline bench:
    135x15
    225x8
    315x1
    345x 1/2 Off the chest easy but couldnt lock it out almost there and it was a huge jump up. But 315 is repable so I will change my numbers based on a 325lb max.

    Decline Db Press:
    90x12
    100x10
    100x10

    Seated Pulldowns:
    20x15
    25x15
    30x15
    35x12
    42.5x10

    Seated Low Cable Pulls:
    25x20
    30x20
    35x15
    42.5x15 Loved the pain from the pump, couldnt stop laughing

    Peck Deck:
    190x15
    235x15
    295x10
    305x10

    Smith Machine Floor Press:
    110x15
    160x15
    180x15

    Hit my Biceps and Triceps in a decent superset to keep them fully pumped and left. Good lift for sure.
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  22. 06/01/13

    Shoulders and Light Traps

    Hang Clean to Press:
    135x8
    155x8
    185x5
    205x5 Getting closer to 225! Cant wait

    Seated Db Press:
    50x12
    50x12
    50x12
    60x10

    Seated Hammer Curls:
    50x12
    50x12
    50x12
    60x10

    Overhead Flys:
    20x20
    25x20
    30x20

    Db Front Raise:
    45x15
    50x15
    60x15

    Lying Db Side Raise: Bench set on an Incline (Kai Greene variation)
    15x15
    15x15
    20x12

    Rear Delt Fly:
    20x20 (too Heavy)
    15x20
    15x20

    Supinated Db Shrugs: Focused on pulling back then to my ears
    50x15
    60x15
    75x15

    Hit the Bis pretty Heavy but its nothing new
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  23. Heavy Volume legs With Hard Glute Activation!!!
    AKA Legs that make HOES BEG!!!


    Started off with a light 5 min jog and 5 mins stretch

    Super Set
    Back Squat to Press then squat burnout:
    135x10--15
    135x10--15
    135x10--15

    Db Rope Deadlift: Done from deficet to mimic a kettlebell Deadlift
    60x15
    100x15
    100x12
    100x12

    Laying leg curl:
    20x15
    25x15
    30x15

    Jefferson Squat: 1st time doing these and now I know what Ive been missing
    70x15
    90x15
    90x15

    Hip Abductor and Adductor Superset: Done Back to Back
    235x20
    255x20
    255x20

    Swiss Ball Hip Thrusts: 3sec hold at the top
    70x15
    70x15
    80x15
    90x15

    Knee Extension:
    145x15
    160x15
    175x15

    Leg Kickbacks:
    20x20
    25x20
    30x20
    35x20

    Was an amazing workout, my legs well so pumped and full that i rolled my shorts up for most of the lift. Swear its compression shorts only next time
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    Current Log: http://anabolicminds.com/forum/workout-logs/277069-new-year-new.html#post5232295

  24. Monday 06/03/13

    Chest that looks like a BulletProof Vest!

    Pec Fly WmUp:
    145x20
    160x20
    180x20

    Bb Bench Press:
    135x20
    225x15
    275x10
    225x12
    135x10

    Incline Db Press:
    90x10
    90x10
    100x12 (PR)

    Seat Pulldowns/High Curl:
    20x12
    25x12
    30x15

    Triceps Extension machine:
    270x15
    285x15
    290x15

    Decline Pullovers:
    80x12
    90x12
    100x10

    Smith Machine Wide, Neutral, Close Grip Burn:
    90x15,15,15
    110x15,15,12
    130x12,12,10 (Ridiculous Pump)

    Reverse Tricep Extensions:
    50x20
    65x20
    87.5x15
    95x12

    Heavy Pec Flys:
    235x10
    280x10
    295x10
    305x10

    Finished off with some Abs and loved how huge my chest has become lately. Every 2 weeks the cuts get better and bigger!
    Olympus Labs Forum Rep--Visit us at: http://olympus-labs.com/
    Current Log: http://anabolicminds.com/forum/workout-logs/277069-new-year-new.html#post5232295

  25. 06/04/13
    Back and Bodacious Bi's(804 picked title)

    Hit the gym like a BOSS no WmUp!

    Lat Pulldowns:
    100x20
    120x20
    140x20

    Rope Bb Rows w/ underhand Grip:
    45x20
    90x15
    135x15
    160x12
    180x9 (only wanted 8 but **** happens)

    Seated Incline Curls:
    35x15
    35x15
    35x12
    35x10

    Meadows Row:
    45x15
    45x12
    45x12

    Cross Bod Hammer Curls:
    75x8
    80x8
    85x8
    70x8, 55x8, 40x10, 30x10 (Dropset)

    Smith Machine Bent over Rows:
    110x15
    110x15
    205x8

    Seated High Curls:
    20x15
    20x15
    25x15
    30x15

    Cobb Curls:
    40x15
    30x15
    20x20
    20x16

    Neutral Grip Lat Pulldowns:
    140x15
    170x15
    190x12

    Db Row:
    80x15
    90x15
    100x15

    Wide Pullups:
    BwX12
    BwX13
    BwX15 (PR) for wide
    Finished with some Time under tension curls! Todays session was a blast


    Olympus Labs Forum Rep--Visit us at: http://olympus-labs.com/
    Current Log: http://anabolicminds.com/forum/workout-logs/277069-new-year-new.html#post5232295

  26. Shoulder Boulder Molding Session!!

    06/05/13

    WmUp: Lil shooting around the gym, made maybe 10% of them lls but w.e

    High Pulls: Been so long since I did these that I have some work ahead of me
    135x8
    185x6
    225x6 Sweet spot

    Seated Db Shoulder Press:
    75x10
    80x10
    90x8
    100x6 def wasnt feeling it

    HyperExtension Front delt Raises:
    45x12
    45x12
    45x12

    Machine Side Raises:
    140x10
    125x15
    125x15

    Incline underhand Front Raises:
    45x12
    55x12
    65x12

    Seated Rear Delt Flys:
    20x15
    20x15
    20x15

    Bb Shrugs: Experimented w/ close grip
    225x10
    275x10
    295x10x10

    Hanging Db Raise:
    20x12
    20x12
    20x12

    Cable Overhead Flys:
    20x15
    25x20
    30x20

    One Arm Cable Pulldowns:
    15x20
    20x20
    25x15

    Seated 1arm Rear delt fly:
    20x15
    20x15
    20x15

    Definitely was an awesome session and am seeing some real width in my delts. Things look huge but I love em
    Olympus Labs Forum Rep--Visit us at: http://olympus-labs.com/
    Current Log: http://anabolicminds.com/forum/workout-logs/277069-new-year-new.html#post5232295

  27. Major Leg Crushing Session!!!

    WmUp: 10mins on the ATM

    Jefferson squats: awesome way to start legs
    70x15
    90x15
    110x15

    Front Squats:
    Felt so pumped and powerful that it was ridiculous
    135x15
    155x15
    185x12

    Goodmoring/Deadlifts from Deficit:
    185x15 (2 plates under feet)
    185x15 (1 plate under feet)
    205x15 (no Plate) felt like childs play

    Leg Press:
    478x12
    568x10
    658x10
    748x10
    838x8 Hurt like hell with the seat back and knees to shoulders but worth it down the road

    Hanging knee Plank: Hanging from pullup bars w/ plate on lap
    35x25sec w/ 12 knee ups
    35x20sec w/15 knee ups
    15 knee raises

    Knee Extensions:
    55x15 each leg
    160x15
    205x15

    Seat Ham Curl:
    145x15
    205x12

    Definitely was an awesome session that wasn't drug out or had huge breaks talking to everyone in the gym. Rare DAY!
    Olympus Labs Forum Rep--Visit us at: http://olympus-labs.com/
    Current Log: http://anabolicminds.com/forum/workout-logs/277069-new-year-new.html#post5232295

  28. 06/07/13 Friday

    Working for the chest cuts

    Incline Bb bench:
    135x15
    185x12
    225x10
    245x10

    Flat Db bench:
    60x15
    75x15
    90x15
    100x12
    100x12

    Low cable chest flys:
    30x12
    35x12
    42.5x12

    High Cable flys:
    30x15
    35x15
    42.5x12

    Dips:
    5x10=50

    Pec fly Machine:
    145x20
    185x15
    235x10
    295x5

    Diamond Pushups:
    x12
    x12
    x12

    Tricep Pulldowns:

    65x20
    80x15
    95x15

    Reverse grip:
    50x20
    65x15
    80x10

    Finished with some Abs and peaced out that MFer
    Olympus Labs Forum Rep--Visit us at: http://olympus-labs.com/
    Current Log: http://anabolicminds.com/forum/workout-logs/277069-new-year-new.html#post5232295

  29. Heavy Back and light Bi's

    06/08/13

    15min WmUp in stair master

    Close grip T-Bar rows:
    45x15
    90x15
    135x12
    180x12
    225x10 (5 plates off the end)

    Rope T-bar Rows Underhand grip:
    90x15
    135x15
    180x12

    Wide grip Low cable Row: was insane and looks so cool
    85x15
    100x15
    120x15
    140x15

    1 arm Rows:
    80x12
    90x12
    100x12
    100x12

    Lat Pulldowns:
    100x20
    100x20
    100x20

    Pullups:
    BwX50

    Smith Machine Rows: Done one hand at a time
    70x12
    70x12
    110x10

    Finished with some light biceps nothing worth filling in and did an easy 3 exercises.
    Olympus Labs Forum Rep--Visit us at: http://olympus-labs.com/
    Current Log: http://anabolicminds.com/forum/workout-logs/277069-new-year-new.html#post5232295

  30. 06/09/13

    Shoulders and Cardio

    Started with a 10min stride on 8% incline

    Smith military Press:
    110x15
    110x15
    130x15

    Bent over Rear Delt Flys:
    15x20
    20x20
    25x15

    Shoulder Press:

    135x12
    145x12
    165x12
    185x12

    Machine Rear delt Fly:
    100x18
    135x15
    145x15
    160x15

    One Handed Underhand Lat pulldown:
    40x15
    65x15
    80x15

    Wide Grip Cable Pullovers:
    50x15
    65x15
    75x15

    Db Shoulder Press:
    60x15
    65x15
    70x15

    Bb front raise:
    45x15
    45x15
    45x15

    Cardio:

    HIT on Spin bike:
    Sprint/jog X 3 cycles
    10/50
    20/40
    30/30
    40/20
    50/10
    40/20
    30/30
    20/40
    10/50

    ATM Interval for 15mins
    Stairmaster/Stride
    level 20/lv 10

    Finished walking 8 labs around our track 1/2mile
    Olympus Labs Forum Rep--Visit us at: http://olympus-labs.com/
    Current Log: http://anabolicminds.com/forum/workout-logs/277069-new-year-new.html#post5232295
  

  
 

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