Recent content by b77p

  1. b77p

    Workout log

    First day of phat T bar rows 2 warm ups, then 3 x 6-8. 225-270 lbs Close grip pulldown 3 x 6-8. 220-230 lbs Wide grip pulldown. 3 x 8-10. 190-200 lbs Dumbell press 2 warm ups then 1st rep had bad shoulder pain couldn't finish Incline hammer...
  2. b77p

    Workout log

    My last day of this routine starting phat on Monday I did a day of just arms and shoulders to finish off the week before starting fresh 3 x 10-12 front raise 25-40 lbs Side raise 3 x 10 20-30lbs Rear flye 3 x 10-12 25-45lbs Upright row superset with barbell press 3 x 10-12 80-100lbs...
  3. b77p

    Workout log

    Legs Leg press 5 x 20-15 ( 180-900) Leg extensions 4 x 12-20 ( 90-170) Trap bar deadlift 3 x 6-10 ( 135-315) Leg curl 3 x 10-15 Lying leg curl 3 x 10-15 Donkey calf 4 x 15-20 ( 180-400) Standing calf 3 x 15-20( 220-400)
  4. b77p

    Workout log

    Shoulders Bb upright row 4 x 12-15 (45-95) Side raise 2 x 10 20-25 Front raise 2 x 10-12 (25-35) Rear flye 2x 10 (25-40) Shrugs hammer 3 x 10-22 ( 180-360)
  5. b77p

    Workout log

    Back Lat pulldown 4 x 10-15 ( 140-240) T bar row 3 x 8-12 ( 90-225) Close grip row 2 x 10-12 ( 200-240) Close grip pulldown 2 x 10 ( 200) Straight bar preacher 2 x 10 ( 70-90) Db alt curl 2 x 10 (35-40)
  6. b77p

    Workout log

    Day 1 chest Cardio elliptical 10 minutes Flat db 4 x 10-15 (50-110 lbs) Incline hammer 3 x 8-12 ( 180-320) Wide hammer 3 x 15-20 ( 180) Flyes 3 x 15 Tricep pulldown 2 x 12-15 Rope pulldown 2 x 15
  7. b77p

    Workout log

    Off day 15 minute of interval training on elliptical, 5 minutes of planks and crunches with rope pull. Donkey calf machine- 4 x 20-25 (180,240,320, 400) half slow speed, three second negatives, and other half moderate speed. Standing calf machine - 3 x 20 ( 280,350,400) Felt great ready...
  8. b77p

    Workout log

    Day 5 heavy triceps and chest Took one scoop of c4 before Incline hammer - 3 x 8-15 ( 180- 320lbs) Decline hammer- 3 x 10-15 ( 180-360) Dip hammer strength 4x 10-15 ( 180-300 lbs) V bar pull down- 3x 10-15 Db overhead - 2 x 8-10 ( 75-90) 2 scoops of whey protein afterwards 30 minutes Day 6...
  9. b77p

    Suggestions

    I can't do overhead presses or bp, I use dumbells and smith machine and try and go pretty heavy on close grip up to 295 for 7 reps. Then I do the dip hammer machine cause for the same reason I can't bp my bad shoulder hurts when I do dips with weight but on the hammer machine I can add my...
  10. b77p

    Suggestions

    What's a recommendation for triceps size? Currently I do heavy close grip, dips, rope pulldowns, over head extensions, close grip push ups not all same day but usually 3-4 exercises
  11. b77p

    Workout log

    Day 1 heavy chest and light tricep Day 2 heavy back and light bicep Day 3 shoulders Day 4 legs Day 5 heavy triceps and chest for pump Day 6 heavy biceps and light back for pump I know this is an odd routine, and a lot of volume for someone all natural, I take whey protein, c4 pre workout...
  12. b77p

    Suggestions

    What part of legs, triceps and forearms? Overall size or tone? Invalid Link Removed
  13. b77p

    Suggestions

    I know bf is a little high, but I'm currently trying to gain some mass, and was hoping anybody could notice some lagging body parts and suggestions for how to fix them
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  14. b77p

    Half a year progress +30 Pounds

    How many calories do you eat in a day?
  15. b77p

    My workout routine

    I've use several programs, I just wanted to try one out of the box. I've tried push/pull/legs before but I always felt my shoulders lagged because I hit chest hard( if not I reaaly flatten out) and then just weak exercises for triceps. I know for me personally I see better strength gains...
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