[nycste]

tonights workout

INC DB
45x10 4/4 1min
45x10 4/4 1min
45x10 2/2

Mil DB
40x18

Rope Pressdowns on lat machine
60x15
40x30

Rope pulldowns 1h
40x30 reps all diff angles

Pulley row
200x6
150x10

-10 hanging leg raises
-10 hanging leg raises
-some situps
-some sideways situps

[nycste]

Tonight

Walking Db Lunges
65x2lengths
65x2lengths
65x2lengths about 40yds per set

lying leg curl machine
100x15

standing bb curls
65x15
55x20

db shrugs
100x22 grip first but near max
100x45sec hold till failure

calve machine seated
90x6 cramp inc

-hanging leg raises ton of em

[thesinner]

nice bro. keep it up

[nycste]

Tonight

Inc Bench 2/3 tempo
135x11
135x7
-short rest idk howlong

standing laterial raises
20x20+5 with alittle body english

vbar pressdowns 2/3 tempo
100x13
100x9

wide dhandle pulldowns
120x14

db rows leaning on rack
70x20

-abs + core

[nycste]

Monday 7th

Squats
135x8
185x4
225x4 (+40lbs from last time)
245x2 (testing waters was ez +60lbs)
135x20 widowmakers

lying leg curls
110(+10)x19

standing db curls
50x8
35x15

bb shrugs
175x10
265x15
405x7
315x15

standing calves
315x2sets
225x1set

-abs and core

[thesinner]

nice work man.

Keep on pluggin' away.

[TripDog]

Originally Posted by nycste

Monday 7th

Squats
135x8
185x4
225x4 (+40lbs from last time)
245x2 (testing waters was ez +60lbs)
135x20 widowmakers

lying leg curls
110(+10)x19

standing db curls
50x8
35x15

bb shrugs
175x10
265x15
405x7
315x15

standing calves
315x2sets
225x1set

-abs and core

Are the squats walk-in rack or smith? Keep training hard beyotch.

[nycste]

Originally Posted by TripDog

Are the squats walk-in rack or smith? Keep training hard beyotch.

walk into cage/rack, pull off from pegs holding the bar, full range

and so nice of u to visit

[nycste]

weds july 9th
-all sets short rest like 1min

INC DB 2/3 tempo
50x13 (+5lbs and 3 reps)
50x9

MIL DB 2/3 tempo
50x7 (+10lbs)

Overhead Rope Pressdowns (im totally doing wrong exercise) 2/3 tempo
70x8
50x10

Lat Pulldowns norm grip
160x11 (+60lbs)

Machine Row Low
160x13

Abs
-situps, and hanging leg raises stuff


-just sidenote, getting lots of positive comments from family and friends, new people im meeting are asking if i workout, one called me ironman, other called me muscles and stuff, i consider myself small etc etc either way im just sharing, its nice to hear positive feedback, and i still refuse to flex for anyone

[nycste]

SUNDAY jul 13th

Walking Lunges
70x2full lenghts (+5lbs)
70x2full lengths

lying leg curls
120x18 barely (+10lbs)

standing bb curls
75x12 (+10lbs)
60x20 (+5lbs)

Db shrugs
100x30 (+10reps)
100x20

seated calves
25lbs x who knows
70lbs x who knows

+ab and core work

[nycste]

Monday July 14th

Inc Bench 2/3 tempo
145x10 (+10lbs)
145x8

Lat raises
20x28ish last few reps changed form (+few reps)

vbar pressdowns 2/3 tempo
112.5x12 (+12.5lbs)
112.5x9

dhandle pulldowns 2/3 tempo
137.5x16 (+17.5lbs and 2 reps)

db rows hand up
85x20 (+15lbs)

core work

Last workout to compare

Inc Bench 2/3 tempo
135x11
135x7
-short rest idk howlong

standing laterial raises
20x20+5 with alittle body english

vbar pressdowns 2/3 tempo
100x13
100x9

wide dhandle pulldowns
120x14

db rows leaning on rack
70x20

-abs + core

[nycste]

Tonights Workout Weds July 16th

Squats
255x3 (+10lbs)

Widowmakers
135x20

Lying Leg Curls
120x14 (+10lbs)

Standing Db Curls
50x8 (same as last)
35x15 (same as last)

Barbell Shrugs
405x12 (+5reps)
225x25

Standing Calve raises holding bb
225xlost count 30+

ab and core work

Last workout for comparison sakes

Squats 
135x8
185x4
225x4 (+40lbs from last time)
245x2 (testing waters was ez +60lbs)
135x20 widowmakers

lying leg curls
110(+10)x19

standing db curls
50x8
35x15

bb shrugs
175x10
265x15
405x7
315x15

standing calves
315x2sets
225x1set

-abs and core

[nycste]

fridays 18th workout i think

Inc Db 2/3
60x11 (+10lbs)
60x10

mil db 2/3
55x6 (+5lbs)

overhead rope pressdowns 2/3
70x10 (+2reps)
70x10

pulldowns
170x10 (+10lbs)

low rows
170x10 (+10lbs)

Last workout for comparison

 weds july 9th
-all sets short rest like 1min

INC DB 2/3 tempo
50x13 (+5lbs and 3 reps)
50x9

MIL DB 2/3 tempo
50x7 (+10lbs)

Overhead Rope Pressdowns (im totally doing wrong exercise) 2/3 tempo
70x8
50x10

Lat Pulldowns norm grip
160x11 (+60lbs)

Machine Row Low
160x13

Abs
-situps, and hanging leg raises stuff

[nycste]

Mondays Workout

Walking db lunges
75x40yd
75x40yd

SLDL (its been a long time since doing these)
225x20 convt (possible alltime pr)
225x5 sumo

40rep pullups goal lol
bwx12 +5 +2.5 +5 +3 +1+1+1.5+3+2+1+2+2
ouch

db shrugs
95x10
95x20

calves
2sets at 90
LAST TIME

SUNDAY jul 13th

Walking Lunges
70x2full lenghts (+5lbs)
70x2full lengths

lying leg curls
120x18 barely (+10lbs)

standing bb curls
75x12 (+10lbs)
60x20 (+5lbs)

Db shrugs
100x30 (+10reps)
100x20

seated calves
25lbs x who knows
70lbs x who knows

+ab and core work

[nycste]

WEDS 23rd july

INC bench
95x38 normal
95x14 narrower
95x10 wide

lat raises
20x20

vbar pressdowns
80x45
80x38

dhandle pulldowns
100x50
100x40

db rows
50x40
50x10 +5 more diff angles

ab and core


LAST TIME

 Monday Evening i think

High Rep B Day

INC BENCH
75x45
75x30
75x15
-about 1:15m rest inbtw

Lat Raises
15x41

Vbar Pressdowns Cable
50x50
62.5x50

DHandle Pulldowns
62.5x50
87.5x50

BB Rows (tweaked my back not happy)
95x38

+abs

[TripDog]

Originally Posted by nycste

WEDS 23rd july

INC bench
95x38 normal
95x14 narrower
95x10 wide

lat raises
20x20

vbar pressdowns
80x45
80x38

dhandle pulldowns
100x50
100x40

db rows
50x40
50x10 +5 more diff angles

ab and core


LAST TIME

 Monday Evening i think

High Rep B Day

INC BENCH
75x45
75x30
75x15
-about 1:15m rest inbtw

Lat Raises
15x41

Vbar Pressdowns Cable
50x50
62.5x50

DHandle Pulldowns
62.5x50
87.5x50

BB Rows (tweaked my back not happy)
95x38

+abs

Kid , stay with it man..it's the best thing on this planet!!!!