GPF Road Recovery

Day 46
April is SuperSet Month
Arms

Consecration curl 40x10 50x10 60x10
Superset
Dumbbell KickBack 40x10 50x10 60x10

Machine Cable Curl 50x10 75x10 110x10
Superset
Pressdown 50x10 75x10 110x10

Incline Machine Bi Curl 100x10 150x10 150x10
Superset
Close Grip Bench Press 135x10 155x10 155x10
 
Day 47
Leg Ex 110x10 150x10 170x10
Superset
Hamstring Seated Curl 110x10 150x10 170x10

Leg Press 210x10 310x10 390x10
Superset
High Leg Press 210x10 310x10 390x10

Dumbbell Squat 90x10 95x10 100x10
Superset
DB Stiff Leg Deadlift 90x10 95x10 100x10
 
Day 49

Chest and Back
Bench Press 225x10 275x8 315x4
SuperSet
Back Machine 135x10 170x10 190x10

Incline Bench Press 225x10 225x10 275x10
Superset
Dumbbell Row 60x10 70x10 75x10

Shoulder Press Machine 130x10 170x10 190x10

Dumbbell Shoulder Side Raise 40x10 50x8 60x4
 
Day 50

Arms
EZ Bar Curl
SuperSet 60x10 90x10 100x10
EZ Bar Shulls

Dumbbell Curls 50x10 60x10
SuperSet
Dumbbell Kick Backs 3 35x10

Arm Curl Machine 130x10 170x10 200x8
Superset
Tri Pressdown machine 100x10 130x10 130x10

Hammer Curl Machine 50x10 60x10 70x10
Superset
Tri Curl Machine 50x10 60x10 70x10

Set of Hammer Curls
70x10 75x10
 
Day 51
Leg Ex 110x10 150x10 170x10
Superset
Hamstring Seated Curl 110x10 150x10 170x10

Leg Press 210x10 310x10 390x10
Superset
High Leg Press 210x10 310x10 390x10

Dumbbell Squat 90x10 95x10 100x10
Superset
DB Stiff Leg Deadlift 90x10 95x10 100x10

Squats 225x10 225x10 315x8
 
Day 53

Arms
Arm Curl Machine
130x10 170x10 200x10
SuperSet
Pressdown 55x10 55x10 8x10

Single Arm Curl Machine
70x10 110x10 130x8
Superset
DB Kickback
25x10 27x10 30x10


I.Curl
27x10 30x10 35x10
superSet
Dips 10x3
 
Day 54

Squats 225x10 275x10 315x8 315x8 405x4
Leg Press 180x10 270x10 360x10 450x10 540x10 630x10
Hack Leg Press 270x10 360x10 450x10 540x8
Leg Ex 150x10 170x10 190x10

SLDL 70x10 80x10 90x10 100x10
Leg curl 80x10 110x10 130x10


I felt great that I was able to do 405 on Squat for four time at LA Fitness, but my back was acting up a little, but I'm good
 
Hey everyone the doctor released me yesterday from the chiropractor, so this log is over!!! I'm feeling alot better, but I have yet to really test to see if I'm fully back. The last time I want heavy I did a set of squats 405lb for 5 reps and my back was killing me the next day. :-p but im feeling much better (100%) really

I'll be doing a toning log next, plan is to drop 30lb (ideally 195 to 200 even), I will use a camera in my next log so they will be picks!!
I hate my cell phone camera so I have to go by one -_-

Anyways thanks for following :-)
 
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