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  1. OL Sup3r 1, Sup3r 4, Sup3r Epi Elite cycle: semi daily log

    Day 46 Shoulders and arms Shoulder db press 50x10 65x8 75x8 85x8 (didn't feel light lol) 90x5 [emoji52] Seated Arnold press 50x10 45x10 40x10 Machine side raises 8 sets of 12 reps (on 50lbs) 1 drop set (80,60,40) for 12 reps each Db side raises 4x20 reps of 15 lb dbs 1x20 reps of 10 lb dbs...

  2. OL Sup3r 1, Sup3r 4, Sup3r Epi Elite cycle: semi daily log

    Day 45 Back bis Shoulder width lat pull (10 reps unless noted otherwise) 6 8 10 12x8 10 8 6 VBAR lat pull down 6 8 10 8 6 Machine lat ISO/row (s=single arm, b=both) for 10 reps Unless said otherwise 45 s & b 70 s & b 90 s & b 115 s (8 reps) 70 s (pulling weight cross body instead of...

  3. OL SUP3R 1/4/ EPI ELITE LOG

    ... ha[emoji15]

  4. OL Sup3r 1, Sup3r 4, Sup3r Epi Elite cycle: semi daily log

    Day 44 was a few hours ago Chest Flat bench 135x10 185x8 225x10 Incline bench 135x8 185x8 225x7.5 135x8 or 10 don't remember (wasn't to failure) Flat dumbbell press 80sx6 90sx6 100sx7 (caught at bottom of 8th and just threw em down) Flat bench 135x8 185 (2 second pause) x6 135 (3 second...

  5. OL Sup3r 1, Sup3r 4, Sup3r Epi Elite cycle: semi daily log

    Day 43 Basically an off day as I was in the gym for 18 mins when I had to bring the car home Pull-ups 10,10,10 Hammer grip 8 Close grip chin-up 6 Shoulder width lat pull down 6x10 8x10 VBAR lat pull down 6x10 8x10 10x10

  6. OL Sup3r 1, Sup3r 4, Sup3r Epi Elite cycle: semi daily log

    I don't have that issue but hate barbell cuz your head is directly in the way of the bottom of the lift and I hate leaning back so much

  7. OL Sup3r 1, Sup3r 4, Sup3r Epi Elite cycle: semi daily log

    I have atleast 18 days lol pretty sure it might be 3 full weeks

  8. OL Sup3r 1, Sup3r 4, Sup3r Epi Elite cycle: semi daily log

    Day 42 Shoulders 35sx10 55sx10 65sx8 75sx8 85sx8 90sx6 PR Seated Arnold press 40sx10 55sx10 Seated side raises 25sx10 for 2 sets 20sx10 for 4 sets Rear delt flies 15sx10 for 5 sets 20sx10 Superset: { Tricep straight bar extensions 7x10 9x10 11x10 13x5, 11x5 Tricep rope pushdown 5x10...

  9. OL Sup3r 1, Sup3r 4, Sup3r Epi Elite cycle: semi daily log

    I was legit gripping the handlebars with my hands as hard as I could lmao they were a killer

  10. OL Sup3r 1, Sup3r 4, Sup3r Epi Elite cycle: semi daily log

    Day 41 Legs Squats 135x8 185x5 225x5 245x5 275x3 (kinda a pr? Heaviest I've ever gone but that is somewhat due to lack of consistency with legs) 225x3 185x8 135x10 Leg extensions 90x10 130x10 150x10 110x10 40x (one Leg at a time) 80x10 Single arm preacher curls 30sx10 for 2 sets 25x10 Ez...

  11. OL Sup3r 1, Sup3r 4, Sup3r Epi Elite cycle: semi daily log

    I don't follow

  12. OL Sup3r 1, Sup3r 4, Sup3r Epi Elite cycle: semi daily log

    Day 40.. just about 3 weeks left of the 1/4 epi combo then maybe a week of just 1 and epi to lose some water/get rid of wet bloat from 4. I assume there is a good amount as pants fit tighter now lol Weight: 193 Was going to be legs today but one each was used for squats and the other for...

  13. OL Sup3r 1, Sup3r 4, Sup3r Epi Elite cycle: semi daily log

    I've been having some shoulder pops lately so just making sure I've been on my fish oil every day..and doing light rotator cuff before all workouts

  14. OL Sup3r 1, Sup3r 4, Sup3r Epi Elite cycle: semi daily log

    Day 38 off day legs tmm

  15. OL SUP3R 1/4/ EPI ELITE LOG

    Lmao

  16. OL Sup3r 1, Sup3r 4, Sup3r Epi Elite cycle: semi daily log

    Day 37 Shoulders/arms/chest-ish Machine side raises 30x10 50x10,10 70x10 Scarecrows/rotator cuff exercise 10x10 for 2 sets Seated db shoulder press 40x10 65x10 75x10 85x9!!!! 4 rep PR.. last time was 5 reps 85x7 huge that next set for this many Db seated side raises 20x10 for 3 sets Flat...

  17. OL Sup3r 1, Sup3r 4, Sup3r Epi Elite cycle: semi daily log

    Day 36 back bis Pull-ups 3 sets 10 reps Lat pull down 6x10 8x10 9x10 6x10 VBAR lat pull down 6x10 8x10 10x7, 7x7, 5x7 8x10, 5x10 Rope lat pull down 6x10 for 2 sets Bent over dumbbell row 55x10 75x10 Seated machine ISO row 45x10(single arm) 70x10(single and both arms) 90x10 single arm...

  18. OL Sup3r 1, Sup3r 4, Sup3r Epi Elite cycle: semi daily log

    Day 35 yesterday rest day couldn't get a ride to the gym.. back bis later today

  19. OL Sup3r 1, Sup3r 4, Sup3r Epi Elite cycle: semi daily log

    Day 34 (yesterday) Chest Incline barbell (changing usual routine!) 95x10 135x8 185x8 205x5 225x7 !!! Last PR was 205x7 probs in like late November 155x10 slower tempo 135x10 slower tempo Flat bench dumbbell press 80s x8 100s x7 Incline 135x8 155x5 185x5 Shoulder barbell seated press 95x10...

  20. OL Sup3r 1, Sup3r 4, Sup3r Epi Elite cycle: semi daily log

    Day 33 Legs/shoulders Squats 135x8 185x8 225x5 245x5 Back pumps absurd at this point Swapped to shoulders but didn't help! Seated db shoulder press 40x8 60x8 70x8 80x8 Machine shoulder ISO press 35x10 single arm x2 sets Seated barbell military press 95x10 Felt some shoulder pop action...
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