Recent content by Supa_Spence

  1. STFU Training Log by Michael

    todays work out Incline 95p x10 115p x2 120p x2 120p x1 95p x5 (stay) flat dumbbell press 40p x12 45p x10 50p x4 50p x3 40p x3 cable flys 15p x12 20p x10 25p x2 15x12 seated dumbbell press 25p x12 30p x8 35p x3 25p x6 standing lat raise 5p x12 10p x10 15p x6 15p x4 5p x12 dips...

  2. STFU Training Log by Michael

    backlog Squats 135 pounds x12 140p x10 160p x5 185p x2 165p x5 (stay ) Lifefitness leg extention (has weight for each leg) Both L and Right legs: 25p x12 35p x 10 45p x 9 55p x9 65p x4 65p x2 50p x10 Precor prone leg curl 40p x12 55p x10 70p x8 85p x2 Hoist seated leg curl 115p x15...

  3. STFU Training Log by Michael

    backlog pullups Bodyweight x6, x4, x2, x2 bent Barbell rows 65 pounds x 12 reps 75p x10 85p x6 85p x5 70p x6 (go up) reverse grip pulldown 85px12 100p x7 120p x2 120p x2 85p x7 seated close grip cable row 85p x12 100p x5 120p x2 85p x7 deadlifts 115p x12 135p x10 155p x4 155p x2 (go...

  4. STFU Training Log by Michael

    workout 1: chest and shoulders incline barbell: 85 pounds x12 reps 105 pounds x7 reps 115 pounds x4 reps 115 pounds x2 reps 85 pounds x6 reps flat DB press: 30p x12 40p x10 45p x4 45p x4 30p x10 cable flye 15p x12 20p x8 25p x3 25p x2 15p x11 seated dumbbell press 15p x12 20p x10 27.5p...

  5. STFU Training Log by Michael

    Squats 95 pounds x12 115p x10 135p x5 135p x6 95p x9 (go up ) Lifefitness leg extention (has weight for each leg) Both L and Right legs: 25p x17 35p x 12 45p x 9 55p x6 45p x 9 25p x18 (go up) Precor prone leg curl 45p x22 55p x 8 60p x 2 60p x4 40p x15 (go up) Hoist seated leg curl...

  6. STFU Training Log by Michael

    10-12-2011 Cardio day treadmill 0 incline, 25 minutes ,two miles heart rate 150 to 160

  7. STFU Training Log by Michael

    workout 2 pullups Bodyweight x7, x4, x3, x2 (shoulder on left side giving out but heck its still something ) bent Barbell rows 65 pounds x 12 reps 75p x8 80p x5 80p x4 70p x8 65p x7 (go up) reverse grip pulldown 55px12 70p x14 85p x7 100p x3 100p x2 70p x11 (go up) seated close grip...

  8. IronMagLabs October Contest!!!

    269 ice cream death by chocolate and also pizza

  9. STFU Training Log by Michael

    I'm back gang . This log is for accountablity . I had two dislocated shoulders in one week and spent time in rehab to regain everything and stll moving up to 100 percent . I lost any and all gains cause i also was in a car wreck and life got real ****ty but i am back. No excuses just lifting and...

  10. Edwitt is on the Road to 240lb and a 500ln bench

    way to crush it again lol .

  11. Supa Spence STFU Training Journal

    now that i am on cruise gonna fine tune and get some unwanted bodyfat off here is my diet Diet 545am pro/carb/fat/cal 2 whole eggs- 12.0/2.0/9.0/140 3 egg whites- 10.8/.7/.2/51 1 cup of oats-28/116/12/680 50.8/118.7/21.2/871 930am pro/carb/fat/cal Talipa 4oz- 21/0/1/98 1 cup cut...

  12. Supa Spence STFU Training Journal

    back from the flu !!! Day 3: Chest Presses to flys 1 minute rests between sets, (3 for SS), 5 minutes between exercises – STRICT • Flat BB – 4 x 15, 12, 12, 10 115 pounds x8 + 105 pounds x7 105 pounds x12 95 pounds x12 95 pounds x10 (start at 105 pounds) • Incline DB - 3 x 10 35 pounds...

  13. Supa Spence STFU Training Journal

    sorry gang not be around i caught ill been out per docs orders but am back and ready ..also will start new diet monday

  14. 40 yr old Hdrol cycle. Any interest?

    im in as well !

  15. Supa Spence STFU Training Journal

    had a cold due to sinus infukions every time weather changes but here is todays work out Day 2: Back --- We will hit your lats first, then lower back. 1 minute rests between sets, (3 for SS), 5 minutes between exercises – STRICT •SS- Wide-Grip Pull ups – 4 x to failure… bodyweight wide grip...
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