So it begins!

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    So it begins!


    This will be the new home for my training log hope you folks don't mind my little numbers. I'll back date this log from the begining of the week and continue from there. I'll also be posting up my upcoming cycel which begins on monday!

    Current stats: As of 11/5
    WT: 189
    HT: 66"
    Waist: 34 5/8
    Arms: 15
    Chest: 41 1/2
    Neck: 16 1/4
    Quad: 24
    Calf: 16

    BF% 16.9

    11/17

    Flat Barbell Bench – Warmup-------135x12
    1st set----------------------------185x10
    2nd set----------------------------195x10
    3rd set----------------------------215x4

    Incline DB Bench
    1st set---------------------------60x12
    2nd set---------------------------65x12
    3rd set----------------------------70x10

    Decline Bench
    1st set----------------------------135x12
    2nd set----------------------------155x12
    3rd set-----------------------------165x10

    Standing Upper/lower crosses
    1st set------------------------30x12
    2nd set-----------------------35x12
    3rd set------------------------35x12

    Kneeling Cable Crunches
    1st set------------------------50x20
    2nd set------------------------65x20
    3rd set-------------------------80x20

    Knee Raises
    Sets 1-3--------------------BWx20

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    11/19

    Deadllifts - Warmup 135x12
    1st set-------------- 185x12
    2nd set------------- 205x12
    3rd set------------- 225x8


    Wide grip pulldown- Warmup 100x12
    1st set-------------------- 120x12
    2nd set-------------------- 140x12
    3rd set--------------------- 160x6
    Drop set 25%---------------120x11

    Reverse Grip Pulldowns
    1st set------ 100x12
    2nd set------ 120x12
    3rd set ------ 140x10

    DB Row
    1st set------- 60x12
    2nd set------- 70x12
    3rd set ------- 80x8
    Drop Set 25%------60x13

    Abdominal variations X80

    Wood Chops
    1st Set--------35x15
    2nd Set--------40x15
    3rd Set---------42.5x15

    Excellent day today, ended up going in later then normal and found some different motivations haha, needless to say numbers were good today and my back is toast.
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    11/20

    DB Military Press – Warmup Set 50x12
    1st Set----------------------- 60x12
    2nd Set----------------------- 65x12
    3rd Set------------------------70x9 -> Drop by 30% Arnold Presses
    Drop Set-----------------------50x13

    Seated DB Laterals
    1st Set----------- 35x10 -> Drop Set by 30% to failure
    25x16
    2nd Set-----------25x12 -> Super Set Front Delt Raises x10
    3rd Set-----------30x10 -> Super Set Front Delt Raises x8

    DB Rear Delt Raises
    1st Set------------30x12
    2nd Set------------35x12
    3rd Set-------------35x12 -> Drop Set by 25%
    25x15
    DB Shrugs
    1st Set -------------85x15
    2nd Set-------------85x15
    3rd Set--------------90x12

    Sled Calf Extensions Warm-up 80x12
    1st Set --------------------95x12 (With 4 second holds at max contraction)
    2nd Set--------------------110x12(With 4 second holds at max contraction)
    3rd Set---------------------125x12(With 4 second holds at max contraction)
    4th Set---------------------125x12(With 4 second holds at max contraction)

    Great day today, shoulders were tight after first sets of DB Military's. Good pumps and the veins were popping for some reason today. Wanted to go up weight on the last set of calves but due to a little cramping I stayed the same.
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  4. Axis Labs Rep
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    11/22

    Tricep Pushdowns – Warm-up 50x12
    1st Set----------------------65x18
    2nd Set----------------------75x10
    3rd Set-----------------------80x10

    Skull Crushers – 3 Sets 10-12 reps -> Super Set Close Grip Bench Press
    1st Set-------------------60x12-----x12
    2nd Set-------------------70x12-----x12
    3rd Set--------------------80x12-----x12

    Seated Dips
    1st Set-----------------140x15
    *2nd/3rd Sets------------- Super Set Overhead Tri Extension
    2nd Set-----------------180x12--------50x12
    3rd Set------------------200x12--------60x12

    DB Curls- Warmup 25x12
    1st Set-----------30x12
    2nd Set-----------35x12
    3rd Set------------40x10

    EZ Bar Curls
    1st Set---------60x12
    2nd Set---------65x12
    3rd Set----------70x12

    Minor wrist pain, considered pushing thru and going up but didn't want to chance anything due to upcoming cycle. Happy Turkey day!
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    11/24

    Flat DB Bench – Warm-up 50x12
    1st Set------------------65x12
    2nd Set------------------75x12
    3rd Set------------------85x8 -> Drop Set by 30% to failure
    -------------------------55x11

    Incline DB Bench
    1st Set------------------55x12
    2nd Set-----------------65x10 -> Super Set DB Pullovers x10
    3rd Set------------------75x8 -> Super Set DB Pullovers x10

    Standing Upper Crosses
    1st Set------------------30x15
    2nd Set------------------35x12
    3rd Set-------------------37.5x10

    Incline Cable Flies
    1st Set------------ 20x12
    2nd Set-------------25x10
    3rd Set--------------30x10---->
    Super Set Wide Pushups to failure -> x17 Super Set Crunches to failure x68
    Kneeling Cable Crunches
    1st Set----------------50x20
    2nd Set----------------65x20
    3rd Set----------------80x20

    Hanging Knee Raises 3 sets 20 reps

    Workout went great today, Had my little sisters BF along for the ride which made it much more interesting due to the fact I don't normally have a spotter or w/o partner. All in all a good chest day, starting to see more vascularity coming in across the top of the pec.
  6. Axis Labs Rep
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    First day of the new cycle. Furazadrol/Epi-max, logged in the Axis section fyi.

    11/26


    Deadlifts Warmup 135x12
    1st Set ----------185x12
    2nd Set----------215x12
    3rd Set-----------245x8 -> Drop set by 25% to failure 180x14


    Wide Grip Pull downs Warmup 100x12
    1st Set-----------------------120x12
    2nd Set-----------------------140x12
    3rd Set------------------------160x10


    Reverse Grip Pulldowns
    1st Set-------------------100x12
    2nd Set------------------120x12
    3rd Set-------------------140x10


    DB Rows- Stayed with the same weight to focus on each contraction
    1st Set-----------------65x12
    2nd Set-----------------65x12
    3rd Set------------------65x12



    Hanging Knee Raises
    3 Sets @20 reps


    Wood Chops

    1st Set--------------30x20
    2nd Set--------------35x20
    3rd Set---------------40x20

    All in all it was a good back day, next week I'll be changing up the normal off the floor deads and going with rack deads. For the first day on today, nothing terribly noticeable other then I seemed to sweat more today then I would normally not running a thermo.
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    11/27

    DB Military Press – Warmup Set 50x12
    1st Set----------------------- 60x12
    2nd Set----------------------- 65x12
    3rd Set------------------------75x8

    Seated DB Laterals
    1st Set----------- 30x10
    2nd Set-----------30x12
    3rd Set-----------30x10

    DB Rear Delt Raises
    1st Set------------30x12
    2nd Set------------35x12
    3rd Set-------------35x12

    Standing Front Raises
    1st Set---------------25x12
    2nd Set--------------30x12
    3rd Set---------------30x12

    DB Shrugs
    1st Set -------------65x20
    2nd Set-------------70x20
    3rd Set--------------70x20

    Solid shoulder day, nothing too crazy just a good workout. Definetly felt good and tight when i finish, gotta love those days when reaching for the seatbelt becomes difficult.
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    Scheduled day off today, and definetly going to make the most of it.
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    11/29

    Close Grip Bench Press Warmup 135x12
    1st Set------------------------155x12
    2nd Set------------------------170x10
    3rd Set-------------------------180x10

    Skull Crushers
    1st Set-------------------------60x12
    2nd Set-------------------------70x12
    3rd Set--------------------------80x10


    Tricep Pushdowns

    1st Set---------------------------55x12
    2nd Set---------------------------65x12
    3rd Set----------------------------75x10


    Dips –-----------------------------BWx14
    -------------------------------BWx11


    DB Curls --------------------- Warmup 25x15
    1st Set--------------------------------30x12
    2nd Set--------------------------------35x12
    3rd Set--------------------------------40x8 -> supeset Hammers 30x10

    EZ Bar Curls

    1st Set---------------------------------50x15
    2nd Set---------------------------------60x12
    3rd Set ---------------------------------70x8
    > Drop Set by 25% 60x10, and again by 25% 50x9


    Solid arms day today, the pumps were great and muscles felt good and full the entire day. This fullness lasted much longer into the evening then normal, I would have to attest this due to the Furaz/Epi. Also I've noticed that, I'm sweating a bit more each workout then normal again i can only assume this is due to the the Furaz/Epi. Looking forward to legs tommorow.
  10. Axis Labs Rep
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    Barbell Squats ----------Warmup Set 135x12
    1st Set-----------------------------185x12
    2nd Set-----------------------------215x10
    3rd Set-----------------------------235x8->Super Set BW squats with plyoball to failure x32

    DB Lunges
    1st Set----------------------25x15
    2nd Set----------------------30x15

    Leg Extensions

    1st Set-------------------------100x15
    2nd Set-------------------------150x12
    3rd Set-------------------------170x10-->
    Drop Set by 25% to failure 135x13


    Leg Curls 1st Set---------------------40x20
    2nd Set---------------------60x15
    3rd Set----------------------80x15


    Standing Calf Extensions – Warmup Set 135x15
    1st Set-------------------------------205x20
    2nd Set-------------------------------215x20
    3rd Set--------------------------------245x12
    4th Set--------------------------------255x10

    Killer leg day, numbers might not have been crazy but the intensity was off the charts, legs felt thick and full after the first set of squats! Definetly walking out and back up stairs I was wobbly. Great feeling another great day!
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    Forgot to post this from saturday so forgive me.

    12/1

    DB Flat Bench Warmup--------------50x12
    1st set----------------------------65x12
    2nd set----------------------------75x10
    3rd set----------------------------85x9

    Incline DB Bench
    1st set---------------------------60x12
    2nd set---------------------------65x12
    3rd set----------------------------70x10

    Decline Bench
    1st set----------------------------145x12
    2nd set----------------------------160x10
    3rd set-----------------------------170x8

    Incline Cable Fly
    1st set------------------------50x12
    2nd set-----------------------60x12
    3rd set------------------------70x10

    Standing Cable Upper Cross
    1st Set------------------------30x12
    2nd Set------------------------35x12
    3rd Set-------------------------40x10

    Kneeling Cable Crunches
    1st set------------------------50x25
    2nd set------------------------65x25
    3rd set-------------------------80x20

    Knee Raises
    Sets 1-3--------------------BWx20


    Great Chest day today, as I said in my review/log for the cycle it's been quite nice. Starting to feel the tightness more and more and definetly seeing more vascularity in and across my chest. For some reason i was a little lethargic going into my workout today, lack of sleep, working in the morning who knows but all in all I think the numbers were good and definetly seeing good progress.
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    12/3

    Rack Deadllifts - Warmup 135x12
    1st set-------------- 185x12
    2nd set------------- 205x12
    3rd set------------- 225x8


    Wide grip pull ups
    7xBW
    5xBW
    4xBW
    4xBw

    Assisted Pullups
    Assisted-40 x 12
    Assisted-40 x 9
    Assisted-20 x 5

    Reverse Grip Pulldowns
    1st set------ 120x12 -> superset normal closegrip x10
    2nd set------ 140x10 -> superset normal closegrip x8
    3rd set ------ 160x8 -> superset normal closegrip x 8

    DB Row
    1st set------- 65x12
    2nd set------- 75x12
    3rd set ------- 80x8

    Abdominal variations X80

    Wood Chops
    1st Set--------35x20
    2nd Set--------40x20
    3rd Set---------45x15

    Incorporated a little cardio starting this week, 10 min. @5.0 incline -3.5spd
    -------------------------------------------- 10 min. @1.0 incline -6.0 spd

    Another great day, definetly can tell that the joints are begining to dry out a bit nothing major just a little stiff feeling, going to bump up the cissus dosage and see if that helps. As starting this week I'll continue to do around 20 min. cardio 3 times a week just to give a little bump to the BF drop. Also changed up from normal deads to rack deads to really focus on the small of the back and that squeeze.
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    12/4

    Normally today would have been shoulders but due to a scheduling conflict, aka got called into work no choice obviously have no choice in that matter so I'll switch out the days and take tommorow as my normal shoulder day.
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    12/10

    Rack Deadllifts - Warmup 135x12
    1st set-------------- 185x12
    2nd set------------- 215x12
    3rd set------------- 235x8
    4th set--------------250x6 ---> drop set 185x14

    Wide grip pull ups
    7xBW
    5xBW
    5xBW
    5xBw

    Assisted Pullups
    Assisted-55 x 15
    Assisted-40 x 10
    Assisted-20 x 6

    Reverse Grip Pulldowns
    1st set------ 120x12
    2nd set------ 140x12
    3rd set ------ 160x10

    DB Row
    1st set------- 65x12
    2nd set------- 70x12
    3rd set ------- 75x10

    Abdominal variations X80

    Wood Chops
    1st Set--------35x20
    2nd Set--------40x20
    3rd Set---------40x20

    20 Min. on the tread 10 min. incl. 5.0 @ 3.5---------10 min. incl. 1.0 @6.5

    A great day today, back on track with my logs and the cycle is finally begining to truly kick in imo. I felt strong today, quite strong, numbers might not reflect it as much but the feeling never left me the entire workout. I seemed like the intensity never stopped the entire time I was at the gym. Hoping that days like today continue the rest of the cycle!
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    12/11

    DB Military Press – Warmup Set 50x12
    1st Set----------------------- 60x12
    2nd Set----------------------- 65x12
    3rd Set------------------------70x0 -> Drop by 30% Arnold Presses
    Drop Set-----------------------55x10

    Seated DB Laterals
    1st Set----------- 35x10
    2nd Set-----------25x12 -> Super Set Front Delt Raises x10
    3rd Set-----------30x10 -> Super Set Front Delt Raises x8

    DB Rear Delt Raises
    1st Set------------35x12
    2nd Set------------45x12
    3rd Set-------------45x12

    Reverse Pec Dec
    1st Set--------------80x12
    2nd Set--------------115x12
    3rd Set---------------130x10

    DB Shrugs
    1st Set -------------70x20
    2nd Set-------------75x20
    3rd Set--------------75x20

    Sled Calf Extensions Warm-up 80x12
    1st Set --------------------110x12
    2nd Set--------------------135x12
    3rd Set---------------------155x12

    Shoulders were insane today! The strength and intensity are going thru the roof, definetly can tell the the aggression is up and I'm definetly going to be enjoyin the weeks to come!
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    12/12

    Close Grip Bench Press Warmup 135x12
    1st Set------------------------155x12
    2nd Set------------------------170x10
    3rd Set-------------------------180x10

    Skull Crushers
    1st Set-------------------------70x12
    2nd Set-------------------------80x12
    3rd Set--------------------------80x12

    Tricep Pushdowns

    1st Set---------------------------55x12
    2nd Set---------------------------65x12
    3rd Set----------------------------75x12

    Dips
    1st Set–-----------------------------BWx14
    2nd Set-------------------------------BWx11

    Kneeling Cable Curls(behind the head)
    1st Set------------------------------15x20
    2nd Set------------------------------20x20
    3rd Set-------------------------------20x16
    4th Set-------------------------------25x10 -> supeset Hammers 25x16

    EZ Bar Curls

    1st Set---------------------------------50x15
    2nd Set---------------------------------60x12
    3rd Set ---------------------------------75x10
    > Drop Set by 25% 60x10, and again by 25% 50x9

    Seated Incline Curls
    1st Set------------------30x12
    2nd Set------------------35x12

    Best arms day inawhile! Full pumped and tight as can be, the peaks are starting to come in more and more. Highly intense and great focus today. Also today was the last day of classes/exams so looking forward to having a little more time to focus on my routine.
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    Barbell Squats ----------Warmup Set 135x12
    1st Set-----------------------------205x12
    2nd Set-----------------------------235x10
    3rd Set-----------------------------265x8->Super Set BW squats with plyoball to failure x41

    DB Lunges

    1st Set----------------------25x15
    2nd Set----------------------30x15
    3rd Set-----------------------30x15

    Leg Extensions
    1st Set-------------------------70x15
    2nd Set-------------------------125x12
    3rd Set-------------------------170x12
    4th Set-------------------------185x8
    Drop Set by 25% to failure 135x9

    Leg Curls 1st Set---------------------70x20
    2nd Set---------------------80x15
    3rd Set----------------------90x12

    Donkey Calf Raises – Warmup Set 90x15
    1st Set-------------------------------115x20
    2nd Set-------------------------------135x20
    3rd Set--------------------------------150x15

    What a day! I love legs day, nothing feels better then when you push yourself to the point you can't walk. That sick feeling in your stomach, the shacky legs, knowing that you've given it everything you have + sum.

    Today was definetly the best legs day I've had in awhile, you ask why? Well the number went up a little on the rack and I just felt like I was pushing thru the floor!
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    12/14

    Flat Barbell Bench – Warmup-------135x12
    1st set----------------------------185x12
    2nd set----------------------------195x10
    3rd set----------------------------220x6

    Incline DB Bench
    1st set---------------------------60x12
    2nd set---------------------------70x12
    3rd set----------------------------80x8

    Incline Cable Flies
    1st set----------------------------35x12
    2nd set----------------------------45x12
    3rd set-----------------------------55x10

    Standing Upper/lower crosses
    1st set------------------------30x12
    2nd set-----------------------35x12
    3rd set------------------------35x12

    BW Push ups
    1st Set-------------x18
    2nd Set------------ 45 plate x 10
    3rd Set------------- 45 plate x7

    Kneeling Cable Crunches
    1st set------------------------65x20
    2nd set------------------------80x20
    3rd set-------------------------90x15

    Knee Raises
    Sets 1-3--------------------BWx20

    Solid Chest day, Wasn't as pumped today as I have been the past few days but the number were gtg, nothing special but still seeing some good progress. A little more soreness in the shoulder today for some reason but again nothing to make me think it's too much or I need to change anything up.
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    12/17

    Rack Deadllifts - Warmup 135x12
    1st set-------------- 185x12
    2nd set------------- 2255x12
    3rd set------------- 245x8
    4th Set--------------260x5

    Wide grip pulldown- Warmup 100x12
    1st set-------------------- 1300x12
    2nd set-------------------- 155x12
    3rd set--------------------- 165x8
    Drop set 25%---------------120x11

    Close Grip Pulldowns
    1st set------ 1200x12
    2nd set------ 130x12
    3rd set ------ 145x10

    DB Row
    1st set------- 60x12
    2nd set------- 70x12
    3rd set ------- 80x8
    Drop Set 25%------60x13

    Abdominal variations X80

    Wood Chops
    1st Set--------35x15
    2nd Set--------40x15
    3rd Set---------42.5x15

    Great Back day, I see the top portion of my back is coming in quite nicely and I think the woodchops are helping with the taper of my waste quite a bit. Also incorporated another 20 min. of cardio in today did this on the stair machine and wow that was intense.

    On a side note, My eye is twitching alot and won't stop anyone ever had this happen before?
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    12/18

    DB Military Press – Warmup Set 50x12
    1st Set----------------------- 60x12
    2nd Set----------------------- 65x12
    3rd Set------------------------65x12

    Seated DB Laterals
    1st Set----------- 25x12
    2nd Set-----------30x12
    3rd Set-----------30x10

    Reverse Pec Dec
    1st Set------------100x12
    2nd Set------------120x12
    3rd Set-------------150x12

    Standing Front Raises
    1st Set---------------25x12
    2nd Set--------------30x12
    3rd Set---------------30x12

    DB Shrugs
    1st Set -------------65x20
    50 Crunches
    2nd Set-------------70x20
    50 Crunches
    3rd Set--------------70x20

    A great day today even with a little shoulder pain, shoulder was quite a bit sore and just didn't seem to have the push to get the weight up during th DB presses. Still none the less it was solid with a great burn today, was a limited on the time so I seemed to motor from one set to the next. All in the all good day, going to ice the shoulder tonight and hope it feels better.
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    12/19

    Tricep Pushdowns Warmup--------40x12
    1st Set---------------------------65x12
    2nd Set---------------------------75x12
    3rd Set----------------------------85x10

    Close Grip Bench Press Warmup 135x12
    1st Set------------------------155x12
    2nd Set------------------------170x10
    3rd Set-------------------------180x10

    Skull Crushers
    1st Set-------------------------70x12---superset presses X12
    2nd Set-------------------------80x12---superset presses X12
    3rd Set--------------------------80x12---superset presses X12

    Dips
    1st Set?-----------------------------BWx15
    2nd Set-------------------------------BWx15
    3rd Set-------------------------------BWx12

    Kneeling Cable Curls(behind the head)
    1st Set------------------------------15x20
    2nd Set------------------------------20x20
    3rd Set-------------------------------20x15
    4th Set-------------------------------25x10 -> supeset Hammers 25x18

    DB Curls
    1st Set-------------------------------25x15
    2nd Set-------------------------------30x12
    3rd Set--------------------------------35x10


    Ez Bar Curls
    1st Set-------------------------------60x15
    2nd Set-------------------------------70x12
    3rd Set--------------------------------80x12


    Great arm day today! Everything was full and tight the entire workout. The behind the head's seem to be really hitting the peak of the bicep and definetly seeing a little more definition.
  

  
 

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