Hoggs' Log

LeanEngineer said:
Nice! What's the taste like? I'm assumming it's fairly good if you said you like it?
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I've only tasted it mixed with the pre-workout but it dissolves and tastes great. I used it with the Swanson one today and that was a tad bitter. It might be the agmatine never taken it that way before.
 
I started the epi along with the dermacrine the last two days. And took my first dose of dmz at 22.5 mgs today. I will get to do it pre-workout tomorrow. I also will be starting the Alpha Four. This should be a good one.

Started doing 5 X 5 on the chest press yesterday. I plan on doing the same thing on the hack squats and work up to some heavy pyramid sets. I had it in my head to compete doing squats and bench but for now it's gonna be this.

Here's my workout yesterday:
Nautilus chest, tris and biceps:
Flat bench pause reps:
125 X 5
135 X 6
supersets with bench and chest press
Shoulder hang 60 seconds
Shoulder hang 60 seconds
Shoulder hang 60seconds
Shoulder hang 60 seconds
Cybex plate loaded chest press:
185 X 5
185 X 5
185 X 5
195 X 5
205 X 5
Cybex flies:
80 X 10
10 degree chest machine:
70 X 10
70 X 10
Tricep press:
90 X 10
100 X 8
110 X 6
Cybex tri extensions:
62.5 X 10
Rope pushdowns:
60 X 10
60 X 10
Alternating dumbbell curls:
25s X 10 each arm
25s X 10
Rope hammer curls:
80 X 10
80 X 10
Cybex concentration curls:
62.5 X 10
62.5 X 10
1 hour 10 minutes. Not bad I took the sets up and someone worked in on the chest press(everybody loves that machine). Definitely did extra stretches.
 
Had a good workout yesterday. I know this hasn't kicked in yet but feeling good already. Leg day is tomorrow so we'll see how that goes. Hopefully I can at least do the hack squats thru out this one. The food smashing comment really happened. Lol

Nautilus delts and back:
Ohp: palms in
70 X 10
80 X 8
90 X 6
Leaning lat raises L&R:
25 X 10,10
Cybex lat raises L&R:
75 X 10,10
75 X 10,10
Cybex rear delt flies
60 X 10
60 X 10
Cybex cable rows:
125 X 10
135 X 8
140 X 6
Cybex Pullovers:
80 X 10
Underhand cable rows:
120 X 10
125 X 8
135 X 6
Straight arm pushdowns:
50*X 10
60 X 10
Hoist Crunches:
R165 X 25 G25
L165 X 25
M165X 25
57 minutes not bad! Going home to smash some carbs & protein!
 
SBH said:
Going home to smash some carbs & protein!
Click to expand...

That's what I like to hear! My appetite has been through the roof recently. I think I need a good ole high calorie cheat day this weekend.
 
I trained legs Friday. I didn't do them at Snap because of any problems it was just handy and I wanted to get it in.

I might end up training at mostly Snap anyway. I have a interview there haha.
Training before or after work would be great.

Snap fitness leg day:
Matrix leg press:
235 x 10
310*X 5
310 X 5
310 X 5
Feet at top:
310 X 5
310 X 5
Leg ext seat on 3:
120 X 10
120 X 10
Prone leg curls:
75*X 10
75 X 10
Hip abduction:
80*X 12
80 X 12
Hip adduction:
80 X 12
80 X 12
Seated calf raises:
In 115 X 25 25G
Out 115 X 25
Mid 115 X 25
Supersets with
Shoulder hang 60 seconds
Shoulder hang 60 seconds
Shoulder hang 60 seconds
52 minutes had to wait some
 
SBH said:
Supersets with
Shoulder hang 60 seconds
Shoulder hang 60 seconds
Shoulder hang 60 seconds
Click to expand...

I always say this but still need to start incorporating these at the end of my workouts. I've been doing vacuums at the end of my workouts so I might start super setting with these.
 
Nautilus was closed for memorial day yesterday so I had to train at Snap. I missed my favorite chest press machine but Snap has a good incline press.
Had to drop down to 135 tho because I haven't used it for awhile.

I do love the tricep press at Snap. I'm very strong on that thing. You're positioned on it very much like doing the ol bench tricep press. At least you don't have to pile a bunch of plates in your lap. :p

Pretty good workout tho:
Snap Fitness chest, tris and bis:
Flat pause bench:
135 X 5
135 X 5
135 X 5
Supersets with bench and incline press
Shoulder hang 60 seconds
Shoulder hang 60 seconds
Shoulder hang 60 seconds
Shoulder hang 60 seconds
Matrix plate loaded incline:
135 X 5
135 X 5
Matrix tricep press: seat on 3
130 X 10
140 X 8
150 X 6
Rope tricep extensions: set on 10
50 X 10
Rope tricep pushdowns:
60 X 10
60 X 10
Alternating dumbbell curls:
25s X 10 each arm
25s X 10
Alternating dumbbell hammer curls:
30s X 10 each arm
30s X 10
Matrix curls:
80 X 10
80 X 10
47 minutes went between floors a bit.
 
LeanEngineer said:
I always say this but still need to start incorporating these at the end of my workouts. I've been doing vacuums at the end of my workouts so I might start super setting with these.
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They help my bad Shoulder a lot. Even my left bothered me some but both are much better. I used to do vacuums when I was really into bodybuilding poses. Sadly, I don't care as much about that. Still looking pretty good for an older guy.
 
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SBH said:
I used to do vacuums when I was really into bodybuilding poses. Sadly, I don't care as much about that. Still looking pretty good for an older guy
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I mainly do them to try and keep the waist line in check. I feel they help me at least.
 
I got this one in yesterday. Really need to get locked in and increase the weights some. Gonna try to do 5 X 5 on the compound movements. Still got to be careful. My hip and shoulder has been bothering me some. I learned this Hip stretch from the knees over toes guy. Going to try putting that in tomorrow.
Did this for Wednesday:

Snap fitness delts and back
Shoulder press: seat on 5
70 X 10
80 X 8
90 X 6
Facepulls: set on 12
70 X 10
70 X 10
Leaning lat raises: R&L
20 X 10,10
20 X 10,10
Matrix lat raises: seat at 4
65 X 10
65 X 10
Matrix cable rows:
125 X 10
130 X 8
135 X 6
Wide grip pulldowns:
110 X 10
Underhand pulldowns:
100 X 10
100 X 10
Straight arm pushdowns: vgrip set on 18
60 X 10
60 X 10
An hour or so. I didn't time it well.
 
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LeanEngineer said:
The title in this youtube video pretty much sums me up. Stiff hips tight back :ROFLMAO:
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My hips and back are very tight in the AM. I have to massage my hip and then walk around a bit just to get going.
I was going to do the last exercise in the video before doing adduction/abduction but tried Sumo SLDs instead. It's pretty cool how they work on the abductors like the exercise in the video and do the hamstring stretch at the same time.
I'm going to just do 2 sets of 10 the next time.
 
I got to do a leg day with hack squats yesterday. That left Hip is braced good doing these and they're better than just doing leg press.
I want to see how I can bump the lifts up on the squats and chest press. This is a lean gainer.

Doing the Sumo Slds is going to help my hips and also do the hamstring stretch. I might try some regular Sumo deads at some points. I'm just going to keep these light.

Nautilus leg day:
Cybex hack squats:
165 X 8
215*X 5
215 X 5
215 X 5
Feet at top hack squats:
215 X 5
215 X 5
Sumo Slds:
135 X 10
185 X 6
205 X 5
Seated leg curls: seat on 3
70 X 10
70 X 10
Seated leg extension:
120 X 10
120 X 10
Hip abduction:
80*X 10 G10*
85 X 10
Hip adduction:
85 X 10
85 X 10
Standing calf raises:
In 220 X 25 G25*
Out 220 X 30
Mid 220 X 33
Super sets with
Shoulder hang 60 seconds
Shoulder hang 60 seconds
Shoulder hang 60 seconds
1 hour 16 minutes. Real leg day tho.
 
I haven't stopped training just got bummed out because my right shoulder has been giving me problems.

I had a cool program outlined to get big lifts on the chest press and hack squat at the end. Now things are modified a bit but I'm still gonna try to bump it up as I go.

Changed over to the stack plate chest press since I'm not going to do the 3 plate thing. Anyway I did this workout yesterday and will do delts today.

Nautilus chest, tris and biceps:
Flat bench pause reps:
135 X
135 X
supersets with bench and chest press
Shoulder hang 70 seconds
Shoulder hang 70 seconds
Shoulder hang 70seconds
Shoulder hang 70 seconds
Cybex chest press:
45 X 10
75 X 10
125 X 8
155 X 5
155 X 5
Cybex flies:
80 X 10
80 X 10
Tricep press:
100 X 10
110 X 8
120 X 6
Cybex tri extensions:
62.5 X 10
Rope pushdowns:
60 X 10
60 X 10
Alternating dumbbell curls:
30s X 10 each arm
30s X 10
Rope hammer curls:
80 X 10
80 X 10
Cybex concentration curls:
62.5 X 10
62.5 X 10
50 minutes
 
I'm sorry to hear about your shoulder and that it got you bummed out.

You do a great job with staying committed to thing and you're an inspiration to many bc of your dedication and persistency.
 
sns8778 said:
I'm sorry to hear about your shoulder and that it got you bummed out.

You do a great job with staying committed to thing and you're an inspiration to many bc of your dedication and persistency.
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Thanks Steve. If I inspire anyone to fight thru their difficulties and just keep going that would be awesome!
 
It's kinda weird. I though the Sumo slds would help my shoulder but I think that's what made it start bothering me. I just did the regular Shoulder width grip and one set for the stretch today. Might bump it up we'll see.

The good leg day today was encouraging.
The next workout is bench hoping that goes OK. The flies were bothering my shouder also so I might change that up.

I did do a shoulder/back workout Friday just forgot to log it. Shoulder press is getting better and I'm going to try some external rotation moves and see if that helps. Anyway here's today's workout:
Nautilus leg day:
Cybex hack squats:
165 X 8
225 X 5
225 X 5
225 X 5
Feet at top hack squats:
225 X 5
225 X 5
Slds:
135 X 10
Seated leg curls: seat on 3
70*X 10
70 X 10
Seated leg extension:
125*X 10
125 X 10
Hip abduction:
85*X 10 G10*
90 X 10
Hip adduction:
90 X 10
90 X 12
Standing calf raises:
In 220*X 33G33
Out 220 X 33
Mid 220 X 34
Super sets with
Shoulder hang 70 seconds
Shoulder hang 70 seconds
Shoulder hang 70 seconds
I don't even know how long this was :p lots of stretching and waiting tho. Awesome workout as far as I'm concerned.
 
"shoulder injury" is one of those pain in the butt yet unfortunately vague descriptors that can't be diagnosed over a keyboard easily but I'll tell you since I threw in kettlebell armbars as a prehab/rehab movement I have been injury free for like a decade. any time I start to get that shoulder pain I work them in.

Yesterday was my brothers first bench day in like 4+ years so I had him finish with kb armbars and he immediately felt better. They do have to be done right though, but they have a positive effect on many different issues that can irritate the shoulder. just one simple insurance policy I keep in my pocket.

SBH said:
Thanks Steve. If I inspire anyone to fight thru their difficulties and just keep going that would be awesome!
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Invalid Link Removed
 
LeanEngineer said:
Have you had past shoulder injuries?
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I had a shoulder separation when I was in the wreck. Had to wear a sling for months. I'm guessing that it popped out and back in when I tore my pec. It's had a click for a long time but just recently started bothering me enough to mess with lifts.
 
SBH said:
I had a shoulder separation when I was in the wreck. Had to wear a sling for months. I'm guessing that it popped out and back in when I tore my pec. It's had a click for a long time but just recently started bothering me enough to mess with lifts.
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That sucks and sounds like it hurt. I hate old injuries that prevent decent progress.
 
SBH said:
I had a shoulder separation when I was in the wreck. Had to wear a sling for months. I'm guessing that it popped out and back in when I tore my pec. It's had a click for a long time but just recently started bothering me enough to mess with lifts.
Click to expand...

You might dig into some Jeff Martone stuff. He had miserable shoulder dislocation and he's a major kb guy now.
 
Dustin07 said:
You might dig into some Jeff Martone stuff. He had miserable shoulder dislocation and he's a major kb guy now.
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Will do. Those kettlebell armbars look interesting but I almost would need some coaching to do them. Kettlebell carries actually helped my shoulder quite a bit.
 
Well bench should creep back up. I took the flies out and put cable crossovers in. I think that will help with the shoulder. Going to add external rotations in tomorrow. That seems like it will strengthen the actual delt muscle that is bothering me. Shoulder problems are weird.

Anyway, I did this one yesterday. I will probably creep up to 5 X 5 on the chest press.
Nautilus chest, tris and biceps:
Flat bench pause reps:
115 X 5
125 X 5
135 X 5
supersets with bench and chest press
Shoulder hang 70 seconds
Shoulder hang 70 seconds
Shoulder hang 70seconds
Shoulder hang 70 seconds
Cybex chest press:
155 X 5
155 X 5
Cable crossovers:
30 X 10
35 X 10
40 X 10
Tricep press neutral grip:
100 X 10
110 X 8
120 X 6
Cybex tri extensions:
62.5 X 10
Rope pushdowns:
60 X 10
60 X 10
Ez bar cable curls:
80 X 10
80 X 10
Rope hammer curls:
90 X 10
90 X 10
Cybex concentration curls:
62.5 X 10
62.5 X 10
1 hour exactly sweet.
 
I ended up going a tad down on the shoulder press but the lat raises are still creeping up. The external rotation is going to help(hopefully).

At least shoulders don't effect leg day. I like the hack squat pretty well and was tapping them off the bottom last session so depth was gtg.

Here's Fridays workout:
Snap fitness delts and back
Shoulder press neutral grip: seat on 5
50*X 10
55 X 8
60 X 6
Facepulls: set on 12
70 X 10
70 X 10
Lat raises: set on 5
70 X 10
70 X 10
Shoulder external rotation: set on 10
10 X 10,10 R&L
10 X 10,10
10 X 10,10
Cable rows:
130 X 10
135 X 8
140 X 6
Wide grip pulldowns:
100 X 10 went lighter
Underhand rows:
120 X 10
125 X 8
130 X 6
Straight arm pushdowns: straight bar
60*X 10
65 X 10
 
I guess doing leg day on Monday is quite natural now. Kinda my favorite cuz Shoulder issues don't mess with it.
Nautilus leg day:
Cybex hack squats:
165 X 8
245*X 5
245 X 5
245 X 5
Feet at top hack squats:
245 X 5
245 X 5
Slds:
135 X 10
Seated leg curls: seat on 3
75 X 10
75 X 10
Seated leg extension:
130 X 10
130 X 10
Hip abduction:
90*X 12 G12*
90 X 12
Hip adduction:
90*X 12
90 X 12
Standing calf raises:
In 240 X 25 G25*
Out 240 X 25
Mid 240 X 25
Super sets with
Shoulder hang 70 seconds
Shoulder hang 70 seconds
Shoulder hang 70 seconds
About an hour 10.minutes. A little waiting not bad.
 
I changed back to the plated loaded chest press Wednesday and it went pretty good.
I think the external rotation is helping a bit.
My shoulder was bothering me when I was just brushing my teeth. At least that's gone and my bench is doing better. Anyway here's Wednesday's workout:

Nautilus chest, tris and biceps:
Flat bench pause reps:
115 X 5
125 X 5
135 X 5
supersets with bench and chest press
Shoulder hang 70 seconds
Shoulder hang 70 seconds
Shoulder hang 70seconds
Shoulder hang 70 seconds
Cybex plate loaded chest press: couldn't resist
155 X 5
155 X 5
155 X 5
155 X 5
155 X 5
Cybex flies:
50 X 10
10 degree chest::
70*X 10
50 X 10
Tricep press:
100 X 10
110 X 8
120 X 6
Cybex tri extensions:
62.5 X 10
Rope pushdowns:
60 X 10
60 X 10
Alternating dbcurls:
27.5s X 10 each arm
27.5s X 10
Alternating dumbbell hammer curls:
30s X 10
30s X 10
Cybex concentration curls:
62.5 X 10
62.5 X 10
1 hour 15 minutes
 
I did this workout Friday. Going to do a sponsored log on Sustain-Alpha soon.
Should be interesting. I will tell more tomorrow. Since I have some All Out Ultra on hand and been reading the logs I probably will add that in also.

Snap fitness delts and back
Shoulder press neutral grip: seat on 5
50*X 10
60 X 8
70 X 6 carefully creeping it up
Leaning lat raises:
20 X10,10 L&R
Facepulls: set on 12
70 X 10
70 X 10
Lat raises: set on 5
70 X 10
70 X 10
Shoulder external rotation: set on 10
10 X 10,10 R&L
10 X 10,10
10 X 10,10
Cable rows:
130 X 10
135 X 8
140 X 6
Wide grip pulldowns:
100 X 10
Underhand rows:
120 X 10
120 X 10
Straight arm pushdowns: straight bar
65 X 10
65 X 10
 
I'm going to be logging Sustain-alpha and All Out ultra soon. This will be a different log just for this. It's a Sponsored log for the Sustain-Alpha and I'm throwing the pwo in just because I read some other logs on it and have it on hand.

Since I didn't really get weights up in this one I'm just going to try to not have to deload too much. Anyway more on that when I get it going.
 
SBH said:
I'm going to be logging Sustain-alpha and All Out ultra soon. This will be a different log just for this. It's a Sponsored log for the Sustain-Alpha and I'm throwing the pwo in just because I read some other logs on it and have it on hand.

Since I didn't really get weights up in this one I'm just going to try to not have to deload too much. Anyway more on that when I get it going.
Click to expand...

Awesome! Will definitely follow along on that!
 
I did legs at Snap fitness yesterday just because it's close. I'm getting close to the of the taper on this one and got the Sustain-Alpha already. So I will be doing some kinda deload phase soon anyway.
Here's my leg workout:

Snap fitness leg day:
Matrix leg press:
235 x 10
325*X 5 G5*)
325 X 5
Feet at top:
325 X 5
325 X 5
Leg ext: set on 3,3
130 X 10 G10
130 X 10
Prone leg curls: set on 4,4
85 X 10
85 X 10
Hip abduction:
85*X 10 G10
90 X 10
Hip adduction:
85*X 10
90 X 10
Seated calf raises:
In 115*X 25 25G
Out 115 X 25
Mid 115 X 25
Supersets with
Shoulder hang 70 seconds
Shoulder hang 70 seconds
Shoulder hang 70 seconds
About one hour.
 
Think I'm going just do my log at Snap fitness. I did the pause bench for 5 X 5 because the Matrix chest press has a kinda wide grip and I don't really like it. Would like to eventually get some big lifts on the flat we'll see. As soon as the taper runs out I will start the Sustain-Alpha log.

Snap Fitness chest, tris and bis:
Flat pause bench:
115 X 5
125 X 5
135 X 5
135 X 5
135 X 5
Supersets with bench
Shoulder hang 70 seconds
Shoulder hang 70 seconds
Shoulder hang 70 seconds
Shoulder hang 70 seconds
Pec flies:
70*X 10
Cable crossovers: set on 16
35*X 10
35 X 10
Matrix tricep press: seat on 3
140 X 10
150 X 8
160 X 6
Rope tricep extensions: set on 12
50 X 10
Rope tricep pushdowns: set on 15
60 X 10
60 X 10
Cable curls:
80*X 10
80 X 10
Rope hammer curls: set on 3
90 X 10
90 X 10
Matrix curls: seat on 4
80*X 10
82.5X 10
 
I trained delts & back at Snap fitness Friday. I actually did the shoulder press after the other delt work. Seeing if being warmed well helps the bad Shoulder. It did seem to help a bit. Since the weights are down a bit on some movements I think I will try to still creep them up even on the Sustain-Alpha.

I will go into why I still PCT even on trt in the log. It will probably start on Monday.
Here's Friday's workout:

Snap fitness delts and back
Shoulder press neutral grip: seat on 5
60*X 10. Gonna creep up by 5
70 X 8
80 X 6
Leaning lat raises:
20 X 10,10 L&R
Facepulls: set on 12
70 X 10
70 X 10
Lat raises: set on 5
70 X 10
70 X 10
Shoulder external rotation: set on 10
10 X 10,10 R&L
10 X 10,10
10 X 10,10
Wide grip pulldowns:
100 X 10
Cable rows:
130 X 10
135 X 8
140 X 6
Underhand rows:
120 X 10
120 X 10
Straight arm pushdowns: straight bar
65*X 10
65 X 10
1 hour 7 minutes
 
I did this workout today. The same workout was the only training I did last week. I got a bacterial infection in my salivary gland and missed some work and training. Should able to get my training figured out around job schedule better next week.

Snap Fitness chest, bis & tris
Flat pause bench:
115 X 5
125 X 5
135 X 5
Matrix chest press: seat on1
130 X 5
130 X 5
Incline flies:
25s X 10
Cable crossovers: set on 15
35*X 10
35 X 10
Matrix tricep press: seat on 2
150 X 10
160 X 8
170 X 6
Rope tricep pushdowns: set on 15
60 X 10
60 X 10
Cable curls:
80 X 10
80 X 10
Rope hammer curls:
90 X 10
90 X 10
Matrix curls: seat on 5
80 X 10
80 X 10
64 minutes but I wasn't trying to go super fast and I did the hanging stretches also.
 
I'm not quite finished with the antibiotics for the bacterial infection but broke my workout split into 2 days anyway so I can train my whole body on the weekend.

Been missing leg day for awhile so I did legs today. Pretty much fully deloaded. It's kinda wild training the rest in one day but I think the workout tomorrow will work.

Today's leg day:
Snap fitness leg day:
Matrix leg press: deload
235 X 10
300 X 6. G6-8 starting soon :p
300 X 5
Feet at top:
300 X 5
Leg ext: set on 3,3
110*X 10 G10
110 X 10
Prone leg curls: set on 3,4
70*X 10
70 X 10
Hip abduction:
80 X 10 G10
80 X 10
Hip adduction:
80 X 10
80 X 10
Seated calf raises:
Toes in 115 X 25 25G
Toes out 115 X 25
Toes mid 115 X 25
Supersets with
Shoulder hang 70 seconds
Shoulder hang 70 seconds
Shoulder hang 70 seconds
54 minutes
 
SBH said:
I'm not quite finished with the antibiotics for the bacterial infection but broke my workout split into 2 days anyway so I can train my whole body on the weekend.

Been missing leg day for awhile so I did legs today. Pretty much fully deloaded. It's kinda wild training the rest in one day but I think the workout tomorrow will work.

Today's leg day:
Snap fitness leg day:
Matrix leg press: deload
235 X 10
300 X 6. G6-8 starting soon :p
300 X 5
Feet at top:
300 X 5
Leg ext: set on 3,3
110*X 10 G10
110 X 10
Prone leg curls: set on 3,4
70*X 10
70 X 10
Hip abduction:
80 X 10 G10
80 X 10
Hip adduction:
80 X 10
80 X 10
Seated calf raises:
Toes in 115 X 25 25G
Toes out 115 X 25
Toes mid 115 X 25
Supersets with
Shoulder hang 70 seconds
Shoulder hang 70 seconds
Shoulder hang 70 seconds
54 minutes
Click to expand...

Nice workout! I have legs today as well! Always try to hit legs on the weekend so I'm not rushed as I am sometimes during the week.
 
I did my first workout after working yesterday evening. Since I haven't hit delts for awhile a I did that one. Still on antibiotics but the swelling is almost gone.

Sadly I ordered some dermacrine from dsp and then found out iconic formulations was doing a buy 1 get 1. Have to stock up anyway.

Dermacrine/ultra epi will probably be my next run.
Here yesterday's workout:
Snap fitness delts and back
Shoulder press neutral grip: seat on 5
75*X 10
85 X 8
90 X 6
Leaning lat raises:
20 X 10,10 L&R
20 X 10,10
Facepulls: set on 12
70 X 10
70 X 10
Shoulder external rotation: set on 10
10 X 10,10 R&L
10 X 10,10
Cable rows:
130 X 10
130 X 10
Cable Pullovers:
45 X 10
45 X 10
Straight arm pushdowns: straight bar
70 X 10
70 X 10
48 minutes I'll rework this when doing my cycle but keep volume close because of doing it after work. It's kinda perfect that I have short shifts on Monday & Wed. Then do legs on Saturday.
 
Got a pretty good workout in after work on Wednesday. I dropped the pause bench so I could do it all on the 3rd floor. It's pretty much my version of pof bodybuilding training. That Matrix chest press is tougher than free weight bench. The grip at the start is a lot wider than I do on the bar.

When I start the Dermacrine & Ultra epi I will just creep the weight and sets up.

Snap Fitness chest, bis & tris
Matrix chest press: seat on 1
80 X 10
90 X 8
100 X 6
Matrix flies: seat on 5
70 X 10
Cable crossovers: set on 15
45 X 10
45 X 10
Matrix tricep press: seat on 2
150 X 10
150 X 10
Rope tricep pushdowns: set on 15
60 X 10
60 X 10
60 X 10
Cable curls:
80 X 10
80 X 10
Rope hammer curls:
90 X 10
90 X 10
Matrix curls: seat on 5
80 X 10
80 X 10
40 minutes not bad!
 
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