RoidRageX10 vs. WEEZYFBABY

RoidRageX10

RoidRageX10

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Welcome Everyone.

Weezy and I have decided to go into a little competition. Instead of logging in our other logs, were going to keep track of everything here. The main reason is to see which creatine is really more effective, for kids our age.

I will be using Ultimate Nutrition's Kre-Alkalyn

He will be using Controlled Lab's Green Magnitude.

Another incentive is to keep us motivated and to stick with our diets and traning. Sadly, Im slacking and want to get back on the horse, so to speak.

Were going to be running 2, 4 week "contests"

The first 4 weeks will be:

Most Personal Records.

Second 4 weeks will be:

Overall body change (deff, mass, etc..) with pictures

Most Personal Records.




The proposed goals may change, but we want to stick to this format.


Hope to see a lot of support from all the vetarans. Thanks

EDIT: We will both be posting our diet and routine along with supps. ASAP.
 
RoidRageX10

RoidRageX10

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Diet:

Alright so my diet will be fairly clean eating around 3400 calories a day. If I forget a meal, I may need to slip in a hamburger from Mickey D's to get some more calories.

M1-3 eggs. Oatmeal. Protein Shake
M2-Turkey on Wheat.
M3-Turkey on Wheat. Chicken Breast. Yogurt.
M4-Protein Shake. 4 oz Pasta.
M5-6oz Pasta. Chicken Breast
M6-Yougurt Cup. ?Tuna?
M7-?Fish?
M8-Large Protein Shake

"??"= not sure If I will be eating that.

I will do my best to eat the same and keep the calories high.

Traning:

Tweaked German Volume Training

M-Arms and Shoulders
W-Legs and Abs
F-Chest and Back

Saturday and Sunday- depends on baseball schedule

Supplements:

My big area of focus for supplements is to see if my creatine, Kre-Alkalyn, will make a difference. I purchased this a while ago and felt like giving it a go, despite mixed reviews.

Other supps:

Protein- 3-4 Shakes/day
Glutamine- 5-10g/day
Multi-2/day
Fish Oil- 3-5g
MSM- 4 pills/day

I will take creatine slowly, upping the dosage as I go.
 
WEEZYFBABY

WEEZYFBABY

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its da man the myth the legend WEEZYFBABY HERE....

Diet:meal 1: 8 egg whites 3 whole eggs, 2/3 cup oatmeal w/ some type of berry (1/2 cup of berry)
meal 2: 2 chicken breasts, some kind of veggie(1 cup) and brown rice(3/4 cup), 1 tablespoon natty pb
meal 3: 2 scoops w/ 2 tablespoon honey, banana
meal 4: some kind of lean meal, serving of fruit, and some more veggies
meal 5: glass of 2% milk with another meat and some more veggies, with either sweet potato or brown rice with a handful of walnuts or peanuts or almonds some type of nut
meal 6: protein , with 1/2 cup oats(lean body carb. watch has 40g protein)
meal 7: pre-bed cottage cheese w/ cinnamon, another glass of 2% milk


Workout Split:
WORKING TOWARDS THREE DAYS ON 1 OFF AND CONTINUE TO GO THROUGH THE FOLLOWING IN THAT ORDER


Chest/Tri Hypertrophy

Incline DB presses 4x6-12
BB Flat Bench 4x8-15
Straight Bar Skulls 4x8-15
Decline DB Fly 4x8-12
V-Bar Pressdown 4x8-15
Lower Ab Circuit

Back/Bi Strength

Parallel Row 3x5, 1x8-12
Hammer Grip Pulldown 4x5-15
Standing BB Curls 4x5-12
HS Low 4x8-15
Seated DB Curl 4x5-12
Pull Ups 2xFailure
Forearms ? One Exercise HEAVY

Legs/Shoulders Hypertrophy

Front Squat 4x6-12
BTN Presses 4x8-12
SLDL 4x8-15
Bent Laterals 4x8-12
Leg Extension 3x8-15
ss w/
Leg Curl 3x8-15
Traps (DB Shrugs LIGHT)
Oblique Circuit

Chest/Tri Strength

Incline BB 3x5, 1x10-12
Decline BB 3x5, 1x10-12
CGBP 4x8-15
Incline DB Fly 4x8-12
OH Tricep Extension (rope) 4x8-15
Upper Ab Circuit

Back/Bi Hypertrophy

CG Chins 3x6-8, 1x10-12
Tbar Row 4x8-15
Seated Hammer Curl 4x6-10
Cable Row 3x8-12
ss w/
Stiff Arm LPD 3x8-12
Cable Curl 4x8-12
Forearms ? Superset two exercises High Reps

Legs/Shoulders Strength

Back Squat 3x5, 1x8-12
MP 3x5, 1x8-12
Deadlift 3x5, 1x8-12
DB Laterals 4x8-12
BB Lunges 3x8-12
Hypers 2x12-15
Traps - BTB BB Shrugs HEAVY


Supplements:
-green magnitude
-XTEND
-White Flood
-Animal Pak
-Dymatize Elite Whey Smooth Banana
-more to come along will keep posted!

Roidrage is going down(friendly conest ps)
 
pistonpump

pistonpump

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Green MAGnitude: Creatine with ATTITUDE !!We have responded to customer demand and the result: Green MAGnitude™ If you want to increase your stamina in the gym and gain size and strength, Green MAGnitude™ is the right choice for you. If you want similar results in convenient capsule form, we recommend Green Bulge™. Either way, you are getting a full dose of patented Magnesium Creatine Chelate that has been clinically proven to increase strength.

Key Attributes:

Juicy Green Sour Apple Flavor
Exclusive Synergistic Creatine Formula
Instantly Dissolves
Patented Form of Creatine
Improve Strength, Stamina, & Performance
Greater Protein Synthesis
No Bitter CEE Taste
Caffeine Free
Green MAGnitude™ is the most advanced powder creatine matrix ever to reach the market and one of the first creatine products on the market to combine Magnesium Creatine Chelate (a patented form of creatine), with Dicreatine Malate (creatine bound with Malic Acid) to deliver synergistic benefits you can actually FEEL working during your workout.

Magnesium Creatine Chelate and Dicreatine Malate are important during both anaerobic and aerobic workouts and are involved in the efficient production and utilization of ATP. This KEY COMBINATION also has oxygen-sparing effects and helps optimize mitochonddrial function to directly and indirectly "boost energy" during your workout or cardio session. As a bonus, when combined with Betaine Anhydrous, this potent combination may also help neutralize lactic acid build-up indirectly, and signal the body to use oxygen to burn fat as fuel. Taurine, Betaine Anhydrous, and Tyrosine have a wide variety of physiological and metabolic functions and were added to Green MAGnitude™ for potent volumizing, antioxidant, ergogenic, and cognitive benefits.

Green MAGnitude Supplement Facts
Serving Size: 1 scoop
Servings Per Container: 80
Amount Per Serving
Calories 0
Magnesium 350mg
Magnesium Creatine Chelate 2500mg
Dicreatine Malate 2500mg
Betaine Anhydrous 2000mg
L-Taurine 2000mg
L-Tyrosine 500mg

Green MAGnitude Other Ingredients:
Natural and Artificial Flavors and Colors, Malic Acid, Acesulfame Potassium, Silicon Dioxide, Sucralose.

Green MAGnitude Suggested Use
As a dietary supplement combine 1 scoop with 6-8oz of water, and consume pre or post workout. Shake well before drinking.
 
pistonpump

pistonpump

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Allows The Creatine To Be Absorbed More Efficiently Into The Bloodstream!
Kre-Alkalyn has the benefits of regular Creatine, without the associated side effects some users experience with Creatine Monohydrate. Kre-Alkalyn is Creatine which is 100% stable and will not break down into Creatinine. This allows the Creatine to be absorbed more efficiently into the bloodstream. Kre-Alkalyn allows athletes to use smaller serving sizes while experiencing even more explosive results. Kre-Alkalyn has a pH above 12 because its molecules are synthesized with "buffering" agents using a patented manufacturing process. As a result, it remains completely stable and reaches muscle cells at full strength. Research has shown a dramatic increase in Creatine Phosphate concentration when supplementing with Kre-Alkalyn daily for 2 or more days. Kre-Alkalyn also buffers lactic acid. US Patent 6,399,661.

Supplement Facts:

Container Size: 120 Capsules
Serving Size: 2 Capsules
Servings Per Container: 60

Amount Per Serving:

Kre-Alkalyn (buffered creatine) 1.5g

Other Ingredients:
Gelatin, microcrystalline cellulose, and magnesium stearate.

Directions: Take 1 to 2 capsules once in the morning and once prior to exercise.
 
RoidRageX10

RoidRageX10

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Thanks Piston for those descriptions.
 
RoidRageX10

RoidRageX10

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10-1-07

Diet
M1-3 eggs. Yogurt
M2-Turkey on Wheat
M3-Turkey on Wheat. Pizza Slice. Chocolate Milk. Fries.Yougrt.
M4-20g Whey
M5-Large Dinner
M6-40g Whey (Post-Workout)
M7-Chicken Breast
M8-6oz Pasta
M9-Large Protein Shake

Calories
3,500+

Protein
260grams

Carbs
~300

Fats
~55

Workout

Shoulders and Arms

Shoulders
Standing Military Press
supersetted with
Front DB Raises

Press-45lbs x 10 x 10 4 (Second Negatives)
Raises-10lbs x 10 x 10
-ALL PR's

Biceps
BB Curls
45lbs x 20
45lbs x 20
45lbs x 10 (negs)
45lbs x 10

Triceps
Skull Crushers
50lbs x 10 x 4 sets

90 seconds rest per superset

Supplements

1 Kre-Alkayn pill @3:05 (bad dosing time)
1 @ 6:45 (30 min. AFTER Post-Workout)

EDIT-20 PR's for that workout since I just started it
 
RoidRageX10

RoidRageX10

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Alright so I know its probably the Placebo effect, but DANG I am feeling energized today. I dont think I have ever had so much energy, not hyper-like, but clean and calm. I really hope this product lives up to be a decent product, despite the big debate on absorbtion, creatinine, and all that stuff.
 
pistonpump

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that krealkalyn looks like a real good deal if it works. good luck. You have used monohydrate before? All creatines are best compared against mono imo, its like the base of creatine.
 
RoidRageX10

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that krealkalyn looks like a real good deal if it works. good luck. You have used monohydrate before? All creatines are best compared against mono imo, its like the base of creatine.
yea it does look pretty good. thanks! I have tried mono, but it wasnt with a solid diet or traning. I didnt know the "purpose" of supplements at the time. Im going to buy mono for my winter bulk though.
 
WEEZYFBABY

WEEZYFBABY

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Update For 10/1/07 Monday Chest/tri Strength
this is the update for yesterday

DIET:
meal 1= 1 packet weight control oatmeal
meal 2= pure protein bar (25g)
meal 3= 2 rice cakes, pretzels 1 cup hard
meal 4= natty pb and sugar free jelly sandwich on whole wheat, sliced turkey sandwich
meal 5= pre workout- 2 cans of tuna, FF mayo, relish, mustard and dill on 2 slices of whole wheat
meal 6=post workout- 2 scoops dymatize elite whey smooth banana, low fat milk 12 oz, and 1 banana
meal 7= chicken breast, veggies, and some salad w/ FF dressing.

fitday:2165 cals,51g fat,219g carbs., 226g protein
%s=21f+38c+42p

WORKOUT:chest/ tri strength
Incline DB 45x8,45x9,50x6,40x11 all prs

CGBP 75x12,77.5x12,87.55x8,87.5x7

Decline DB (COULDN'T DO THIS WAITED TILL END OF WORKOUT AND CHEST WAS DONE!)

Machine Flys 100x9,90x10,90x9

V-bar 95x12,120x6,120x5
ss w/

Over- Head Tricep Ext. 75x12,75x8


ABS!
weighted crunch(back no touch) 45x8,20x10,8x10(medicine ball)
ab rolar BWx20,BWx12
roman chair BWx20,8x12

diet: 9/10 lil too low cals!
intensity 9/10 crazniess
endurance 8/10 CHEST WAS DEAD
overall workout 8/10 good workout but I CAN DO BETTER
 
RoidRageX10

RoidRageX10

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Pr Toal

RoidRageX10- 20 PR's
WEEZYFBABY-15 PR's
 
RoidRageX10

RoidRageX10

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10-2-07

Resy Day

Diet

M1- 3 eggs. Oatmeal. Yougrt
M2- Turkey Sand.
M3- Turkey Sand. Chicken Salad
M4- Ice cream
M5- Large Dinner
M6- 6oz Pasta
M7- 20g Whey
M8- 50g Whey

Calories
3100 Muscle Building Calories

Supplements

2 Kre-Alkalyn @ 7:00 PM
 
WEEZYFBABY

WEEZYFBABY

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Update For 10/2/07 Back/bi Hypertrophy
diet:

meal 1= weight watchers oatmeal, cup of joe
meal 2= sandwich(sliced turkey, FF cheese)natty pb and sugar free jelly sandwich
meal 3= protein bar, pretzels 1 cup, 2 rice cakes
meal 4= egg sandwich(bagel, 4 egg whites 1 whole egg, FF cheese)
meal 5= 12 oz fat free milk, 2 scoops whey smooth banana
meal 6= bbq chicken

fitday:2157cals,57g fat,204g carb,215g protein
%s=24f+36c+41p

WORKOUT:

T-Bar Row 70x12,85x9,90x9,95x6
Hammer Curls 25x12,25x12,30x7,25x11
Seated Row 95x12,105x8,95x11
ss w/
Lat Pulldown 85x8,80x8,75x9
EZ Bar Curl 65x7,55x10,55x11,50x7, DB 25x7
FOREARMS
Reverse Curls 45x10 slow!,45x10 hold 2 sec.
Forearm Curls(wrists on bench)45x30,70x12,60x10 killed em

workout overall 9/10 good stuff
endurance 8/10
intensity 7/10 coulda gotten a lil hard core
diet 7/10 too much fat

I NEED HELP ON MY DIET????ANY THOUGHTS COULD I MAKE IT BETTER?I WILL EAT ANYTHING IF ITS GETS ME BIGGGG!!!


yah dig???
 
pistonpump

pistonpump

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meal 1= weight watchers oatmeal, cup of joe add a whey shakemeal 2= sandwich(sliced turkey, FF cheese)natty pb and sugar free jelly sandwich
meal 3= protein bar, pretzels 1 cup, 2 rice cakes if possible eat some meat instead of the bar
meal 4= egg sandwich(bagel, 4 egg whites 1 whole egg, FF cheese) add some oatmeal
meal 5= 12 oz fat free milk, 2 scoops whey smooth banana
meal 6= bbq chicken add veggies or some nuts

if you can drink milk with every meal.
 
WEEZYFBABY

WEEZYFBABY

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meal 1= weight watchers oatmeal, cup of joe add a whey shakemeal 2= sandwich(sliced turkey, FF cheese)natty pb and sugar free jelly sandwich
meal 3= protein bar, pretzels 1 cup, 2 rice cakes if possible eat some meat instead of the bar
meal 4= egg sandwich(bagel, 4 egg whites 1 whole egg, FF cheese) add some oatmeal
meal 5= 12 oz fat free milk, 2 scoops whey smooth banana
meal 6= bbq chicken add veggies or some nuts

if you can drink milk with every meal.
THANKS sooooo much those are all awesome idea and so far i have added wut u suggested in my diet for today THANKS man!!!!
 
RoidRageX10

RoidRageX10

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10-3-07

Ran out of half of my food. Only got 2,200 Calories.

Workout

Legs
Squats
130lbs x 10 x 8
130lbs x 20 x 1

Abs
Lying DB Raises
10lbs x 12 x 4


Also played an 1.5hr of football.
 
WEEZYFBABY

WEEZYFBABY

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roidrage i am now repping everyone that posts on this thread do the same get more peeps ;)
 
RoidRageX10

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Thursday and Friday

Had 2 baseball practices. No Lifting. Wont lift again until Monday. Chest and Back will be the workout. Im waiting for my mom to go to the grocery store but as soon as that happens I will get back to 3500 kcals.
 
WEEZYFBABY

WEEZYFBABY

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Update For Wednesday 10/3/07 Off Day Just Diet
diet for Wednesday 10/3/07

meal 1= 2 whole eggs, 4 egg whites, 1 slice FF cheese, cup of joe
meal 2= sliced turkey sandwich on wheat w/ ff cheese and mustard
meal 3= foot long sweet chicken sandwich double meat!
meal 4=1 cup pretzels
meal 5= protein bar
meal 6= bowl of cereal

fitday: 2171, 41 g fat, 261g carb., 201 g protein


NO WORKOUT ON WEDNESDAYS, THURDAY AND FRIDAY TO COME INA SEC.!
 
WEEZYFBABY

WEEZYFBABY

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Update For Thurday 10/4/07 Leg/shoulder Hyper.
diet:

meal 1= weight control oatmeal
meal 2=natty pb and sugar free jelly sandwich on wheat, sliced turkey on wheat apple
meal 3= PRE WORKOUTand tuna sandwich (2 cans) w/ FF mayo, mustard, dill, and relish 2 slices of wheat, 1/2 cup oatmeal
meal 4= POST WORKOUT 2 scoops dymatize smooth banana w/ milk 12 oz
meal 5= 1 cup of broccoli, and 5 oz steak, sugar free pudding

fitday : 2111cals, 58g fat,199g carb, 213g protein
%s=24f+35c+40p


WORKOUT:

Front Squat 105x12,115x8,125x8,90x15 HARDCORE

Military Press DB 35x12,40x7,35x9,35x9 <- fail las set ah

SLDL 145x12,195x7,175x12,185x10 all prs good forum felt it

Bent Laterals 25x13,30x11,30x11,25x11 las set out front

Leg Extensions 130x12,130x9,132 1/2x8
SS w/
Leg Curl 100x12, 102.5x10,105x9

Srugs DB 55x10,60x11,65x11


workout overall -9/10
intensity 9/10
endurance 8/10
diet 8/10
 
brass monkey

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looks like weezys pulling ahead
nice workout you guys need to throw up some personal stats
weight & measurements
 
UNCfan1

UNCfan1

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Do you guys workout together or just friends on here? Glad to see 2 guys with their heads on straight and didn't make a comp log using steroids.

Good luck guys!
 
RoidRageX10

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looks like weezys pulling ahead
nice workout you guys need to throw up some personal stats
weight & measurements

If I have to I will do a full body workout and still get PR's. He aint gonna beat me. No way.

My weight was 152 last Monday. I will check it soon again but I dont have a scale.

Arms-14inch. (Right arm is way my vascular, ripped, mass cuz of baseball)
Waist-31inch.
Thighs-26inch.

Thats all I got right now of the top of my head.
 
RoidRageX10

RoidRageX10

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Do you guys workout together or just friends on here? Glad to see 2 guys with their heads on straight and did make a comp log using steroids.

Good luck guys!

Were just friends here. We saw each other's logs and decided to go head to head.

What do you mean about the steroids?? Im natural just like weezy.
 
RoidRageX10

RoidRageX10

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PR's

Weezy- 52
RRx10- 33

Just wait..
 
WEEZYFBABY

WEEZYFBABY

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Update For Friday 10/5/07 Chest/tri Hyper
DIET: forgot lunch to school and woke up late so the diet is off....the diet sucked

workout:

Incline DB 35x15,40x12,40x11,40x6

BB Flat 95x12,105x7,115x4 ( did towards end was dead and was thinking of other stuff such as my new girlfriend)

Straight Bar Skulls 35x12,55x8,45x10,45x12

Flys 100x10 had to leave early

V-Bar Pressdown 90x20,105x12 had to leave...



FRIDAY WAS A CRAZY DAY WOKE UP LATE, DIET SUCKED SORT OF, AND THE WORKOUT WAS A JOKE I HAD LIKE 30 MINS TO WORKOUT AND TAKE A SHOWER SO IN HUGE RUSH I WONT DISAPPOINT MORE PRS TO COME MONDAY! DIET FOR SATURDAY TO COME TOM.:clean: :clean: :clean:
 
WEEZYFBABY

WEEZYFBABY

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DO WORK SON!!

:thumbsup: :thumbsup: :thumbsup: :thumbsup:
 
UNCfan1

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Were just friends here. We saw each other's logs and decided to go head to head.

What do you mean about the steroids?? Im natural just like weezy.
I said it was great to see to young not taking them, alot times u see guys ur age on here asking about them and taking them. U guys have ur heads on straight.
 
pistonpump

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I said it was great to see to young not taking them, alot times u see guys ur age on here asking about them and taking them. U guys have ur heads on straight.
tru dat.

Steroids are bad....

...you could kill your wife and kid or hit tons of homeruns lol.

Seriously good job you two!
 
WEEZYFBABY

WEEZYFBABY

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tru dat.

Steroids are bad....

...you could kill your wife and kid or hit tons of homeruns lol.

Seriously good job you two!
thanks man yah i wish i was in my twentys id be juicing up but i have enough self control to wait...
 
pistonpump

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lil wayne is one of the best right now. Love his flows
 
WEEZYFBABY

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i got ya. forgot its not like you have a job to go spend money buying your own food...
i have a job and money and a car so i dont have any excuse plus my mom gives daddys credit card( no sweetsixteen girl) and lets me go to grocery store.:aargh: :aargh: :aargh:
 
RoidRageX10

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i have a job and money and a car so i dont have any excuse plus my mom gives daddys credit card( no sweetsixteen girl) and lets me go to grocery store.:aargh: :aargh: :aargh:
dude id love to go shopping. When i go with my mom, I make sure i get the RIGHT kiind of food. other wise she buys cookies and cakes and carb-filled sh*t that is still very good looking. I tell her dont but I have a dad who eats 24/7 and a brother who loves ice cream. When I get the license, im buying all the good foods I want too. that'll rock.
 
RoidRageX10

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I said it was great to see to young not taking them, alot times u see guys ur age on here asking about them and taking them. U guys have ur heads on straight.
ah I got ya. Yea I want a great looking body first.Use All my potential now and look into that stuff maybe in my late 20's
 

MisterEZE

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i got ya. forgot its not like you have a job to go spend money buying your own food...
ahh...those were the days....

good work on the log so far guys.

listenin to the None Higher mixtape right now!
 
pistonpump

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ahh...those were the days....

good work on the log so far guys.

listenin to the None Higher mixtape right now!
i need to get me some fresh lil wayne to bump...damn you should put some lines by him quoted in your sig, Weezy.
 
WEEZYFBABY

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Update For Sunday 10/7/07 Diet Only Off Day
diet:

meal 1=weight control
meal 2= fruit and nut bar, whole wheat crackers w/ a tiny bit of cheese
meal 3= 2 scoops whey and 12 fl oz 1% milk
meal 4= another granola bar 1/4 of a gallon of 1% milk!!!!!!!!
meal 5= one tiny slice of homemade pizza( whole wheat tortilla, sauce, and bout 1/3 cup cheese) and 2 chicken breasts
meal 6= 2 scoops of whey w/ 1% milk, special k bar



ok today was an off day as usual i did my run to friends and back and the run back was timed and i try and do better each week kinda like another PR, but i made the stupid mistake of having some of the meal 6 pre run which was the whey shake w/ milk, and the milk f****** me over! ran it but i felt SICK so didnt really beat time but still completed run....its like 3 miles total takes 9 mins for the run back at good pace....
 
RoidRageX10

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10-8-07

ARMS

EZ Bar Curls

50lbs x 20 x 4

Hammers

10lbs x 20 x 4

Skul Crushers

50lbs x 12 x 4

Close Grip Bench Press

90lbs x 10 x 4
 
RoidRageX10

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10-8-07 Diet

M1-2 eggs. Crackers
M2-2 Sandwhiches.Yogurt. Crackers. Fries
M3-Protein Shake
M4-Chicken Breast. Corn.
M5-40g Whey. Yougurt Cup
M6-5oz Pasta.
M7-Large Protein Shake.

Calories ~2900
Protein-200
Fat-70
Carbs-350

Im just guessing on the breakdown. But I had around 2900 kcals.
 
RoidRageX10

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10-8-07 PR's @ 8:46 PM

WEEZY-52
RRx10-49
 
WEEZYFBABY

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Update For Monday 10/8/07 Chest/tri Strength
diet:

meal 1= 2 eggs, 2 whites, 1/3 cup cheese, cup of joe, weight control oatmeal (SHOULD I EAT THESE WHOLE EGGS MY FAT MACROS A LIL HIGH...)
meal 2= natty pb and low sugar jelly sandwich on wheat, granola bar
meal 3= sweet onion chicken teryoki double meat 6 inch (subway)
meal 4= PRE WORKOUT tuna sandwich(1 can, FF mayo,mustard, dill,relish) on 2 slices wheat
meal 5= POST WORKOUT 12oz of 1% milk, 2 scoops whey
meal 6= oat cereal , w/ 1 % milk

CHANGES?????

fitday:2366cals,67g fat,227g carb., 227g protein
%s=39p+35c+27f


WORKOUT: chest/tri str.
Incline DB 45x10,45x10,50x7,40x10
Hammer Press Machine 90x9,110x7
CGBP 80x12,85x10,90x9,95x7DO WORK
Machine Fly 102.5x9,100x10,92.5x10,50x25<- rep out
V-Bar Pressdown 97.5x12,125x6,125x5
OH Tricep Ext. 85x12,85x10
AB WORKOUT......
Flat Thing Weight Curl 45x12,45x22,BWx20
Weighted Crunch 20x15,15x30
AB Rollar BWx12,BWx11
Roman Chair BWx25,6x15



workout overall 8.5/10
endurance 9.5/10 COULDNT STOP
intensity 8/10 could be better
diet 7/10 too mch fat
 

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