~LG33~ Goes Outlaw!

[Liftergym33]

Nice workout man! I really like that you are differentiating your numbers with diff colors. I hate when people just post numbers and not tell you how much they have gone up in weight or reps.

This is your first ~IMFL~ Certified log isnt it? Seriously I agree, I just find it some much easier this way, so when week 5 roles around you'll have 5 different colors/Weeks right there, no scrolling back 2-3 posts Thanks Met!

 

[Liftergym33]

There's that magical word again, GHenerate... :think:

Nice numbers man.

Two questions:

1) How are you doing those Rear Delt Flies? Fly machine?

2) Decline Curls? What's the benefit of decline over regular seated or incline curls?

1) Fly Machine yes..

2) Its incline curls! I cant believe no one has corrected me:twak:

 

[metroba]

You could still do db curls on a decline bench but upside down. Just a different way to do it.

 

[Liftergym33]

You could still do db curls on a decline bench but upside down. Just a different way to do it.

Have you tried them? I dont think it would feel right to me, but then again never tried them..

 

[metroba]

It would be about the same as incline but youd be at less of an incline. Not sure how well/bad they would be.

 

[Liftergym33]

It would be about the same as incline but youd be at less of an incline. Not sure how well/bad they would be.

When I think decline, I think all the way back...might have to do some research on those.:think:

 

[SilentBob187]

I can just imagine 'decline curls' getting close to falling on my face on the latter/heavier sets... :lol:

 

[Liftergym33]

I can just imagine 'decline curls' getting close to falling on my face on the latter/heavier sets... :lol:

no kidding......, thanks for catching that..

 

[metroba]

The way I am describing them is, it is on a full decline but your head is where your legs would be and your legs are where your head would be.

 

[Liftergym33]

The way I am describing them is, it is on a full decline but your head is where your legs would be and your legs are where your head would be.

Which in theroy would just be a different degree on incline.. i see what your saying Hon Solo.

 

[BeBig]

Ditto

//CC

Double Ditto lol...

~LG33's Science Report # 8~

What a work out today!, but more due to the lack of intelligence I have!, I went to print out last weeks work out, and got caught up doing something and walked out with out it.. I was like WTF!.. So I went off of what I thought I did last week. First set of Lat pull downs, I was like:think: dam that was heavy.., but I knew I repped 190 for 4 last week, or 4,5:lol: so I had to try and surpass it. On my 4th set of DB rows, I was sweating like a whore in church!

Pumps were insane through the entire work out, and by the end my body..ie, back and Bi's were toast.. Felt really hot, and physically weak walking out of the gym.. I didn’t understand why.... UNTILL NOW! hahaha added on more weight and extra reps compared to last week I can assure you this won’t happen again. I was impressed with today’s work out, so maybe this time next week I can add a 5 pounder to some exercises... With the ~IMFL~ Certified photos posted above, that will leave this post empty so we can appreciate both my work out and those Hubba bubbas above

Also the new weeks will be posted in a different Color, so its easier to compare to the past week for those that wonder..just makes the log easier to follow.. This Week is blue!!



Routine:

Lat Pull Down
145 x 10
160 x 8
175 x 6
190 x 4.5 PR


160 x 10 - Up 15lbs!
160 x 7
175 x 6
190 x 6 - Up 2 reps!

---------------------------------

DB Row's
80 x 10
80 x 8
85 x 7


80 x 10
80 x 10 - Up 2 Reps!
85 x 9 - Up 2 reps!
85 x 7 - up extra set

----------------------------------

Rear Delt Fly's
95 x 10
110 x 9
125 x 7
140 x 5.5


110 x 10 - up 15lbs!
125 x 8 - up 15lbs!
125 x 6
140 x 6 - Up 2 reps!

----------------------------------

Super Pull Over's:
200 x 10
220 x 7.5
230 x 5
180 x 9


200 x 10
220 x 8 - Up 1 rep!
230 x 6 - Up 1 rep!
180 x 10 - Up 1 rep!


-----------------------------------
DB Hammer Curls:
30 x 10
35 x 6
35 x 6
40 x 4 PR


30 x 10
35 x 7 - up 1 Rep
35 x 7 - Up 1 rep
40 x 4

-----------------------------------

Incline Bench Curls:
35 x 7
35 x 6
40 x 5
40 x 4


35 x 9 - Up 2 reps
35 x 6
40 x 6 - up 1 rep
40 x 3 - down 1 Rep:sorry:

Cable Reverse Curls:
90 x 10
110 x 7
125 x 5
125 x 3


90 x 10
110 x 7
125 x 5
125 x 4 - up 1 rep!

----------------------------------
Cable Curls:
100x10
100x10
125x6


110 x 8
110 x 8
110 x 6

have gone as high as 125..so no PR's for this

----------------------------------


Supplements Dosed:

M1D - 2/2 split, First 2 upon getting up...2 prior to Dinner
Liquid Masterdrol - 16ml 30 mins pre work out
I-GH-1 - 4 pre bed tonight
Anadraulic State - 1 scoop 1 hour pre work out
Perfect Carb 45g, with 3 caps Slin, and 15g Bc+Eaa's Intra work out
Protein shakes -3
Bc+Eaa's were sipped on through out the day

​

Great workout bro like the colors also...:01:

Nice numbers man.

Two questions:

1) How are you doing those Rear Delt Flies? Fly machine?

2) Decline Curls? What's the benefit of decline over regular seated or incline curls?

Sometimes LG is Dyslexic lol...:boobies: hahahahhah and he spells Yankees with an Sp at the beginning sometimes and forgets the Y ahhhaahha.... :joke:

 

[Iron Lungz]

 

[Trauma1]

Damn bro nice log you got going here.. I'm digging these science projects, makes me think I'm back in school... plus all the eye candy you got going... you're giving t1 a run for his money on this log :fing02:

Just trying to make it unique plus Science reports sound bad ass.... but thanks Ed! ..Well T1 is bruised from the Red SOX failing to produce:lol:

Never underestimate T1, haha.

My cycle log set for early next year is going to be freakin' sweet! Nice job on this, Fukcnut. I need to catch up here.

The eye candy is indeed very nice! :cheers:

 

[Liftergym33]

Never underestimate T1, haha.

My cycle log set for early next year is going to be freakin' sweet! Nice job on this, Fukcnut. I need to catch up here.

The eye candy is indeed very nice! :cheers:

Hahaha My big Fukcnut is here about dam time! thread of the year going on right now, candy everywhere!

 

[Liftergym33]

Mmmmmmmmmmmmmmmmmm:bigeyes: A+ man!

 

[Iron Lungz]

I've got an external hard-drive with every picture that she has ever posed for... Mmmmmmm hmmmmmm!

Mmmmmmmmmmmmmmmmmm:bigeyes: A+ man!

 

[Liftergym33]

~LG33's Science Report # 9~

Bad day in the gym today.. for starters I didnt go to sleep till about 0030hrs this morning, then I recieved a phone call and had to go in to work early which was abotu 4 hours later.. That, on top of yesterdays work out.. just about did it for me. To be honest I had 0 drive, the only thing i could think about was coming home and just relaxing... but hey we have those days.. I tired to push myself hard in the gym and I increased 1 rep here and there, but there were some exercises I dropped a rep.. I'll save the sob song.. here's what happen... I'll come back strong

Routine:

Arnold Presses
50 x 10
50 x 8
60 x 6
60 x 7


50 x 10
50 x 9 - Up 1 rep
60 x 6
60 x 6 - down 1 rep

------------------------------

DB Front Raise's
25 x 10
25 x 7
30 x 5
30 x 5


25 x 10
25 x 7
30 x 5
30 x 5

-----------------------------

Upright Row's on Smith Machine
90 x 8
90 x 7
100 x 5
100 x 4


90 x 8
90 x 7
100 x 4 - Down 1 rep
100 x 4

------------------------------

Behind the back shrugs " Smith Machine"
175 x 10
175 x 10
175 x 10
195 x 8


175 x 10
175 x 10
175 x 10
195 x 8


Sit Ups:
50
30
29


60, - up 10
30
22 - Down 7

Side Crunches " holding 45lb plate":
10 per side
10 per side
10 per side
10 per side


Supplements Dosed:

M1D - 2/2 split, First 2 getting up...2 prior to Dinner, starting 3/3 tomorrow
Liquid Masterdrol - 8ml 30 mins pre work out, just wasnt feeling 16ml
I-GH-1 - 4 pre bed tonight
Anadraulic State - 1 scoop 1 hour pre work out
Perfect Carb 45g, with 3 caps Slin, and 15g Bc+Eaa's Intra work out
Protein shakes - 3were added in through out the day
Bc+Eaa's in half gallon through out the day​

 

[ConcreteConny]

Hey bro, don't sweat it. As you said - we all have those days sometimes. Wasn't my great day today either..
The workout looks great, went well considering you said you had 0 drive
Get that rest and blast it next time

//CC

 

[BeBig]

Hey bro, don't sweat it. As you said - we all have those days sometimes. Wasn't my great day today either..
The workout looks great, went well considering you said you had 0 drive
Get that rest and blast it next time

//CC

Gotta agree with CC you'll blast it next time...I know you well remember keep up the hard work bro I hate those calls in the morning to damn early lol...:sorry: but pretty soon i'm gonna be mopped out over here you know what I mean and that's gonna suck azz....:zx11pissed:

 

[Liftergym33]

Gotta agree with CC you'll blast it next time...I know you well remember keep up the hard work bro I hate those calls in the morning to damn early lol...:sorry: but pretty soon i'm gonna be mopped out over here you know what I mean and that's gonna suck azz....:zx11pissed:

I hear you

 

[Liftergym33]

~LG33's Science Report # 10~

Better day today! moved up in weight, and dropped a few reps, but thats good, I think the weight i did today was good, I'll stick with it a few more times and go for extra reps.. Liq Masterdrol is almost done, so probably this weekend I'll be switching over to the MMV3's!.....Bumped the M1D's up today so i'll be going 3/3 on those, and next week im going to bump up the AS to 2 scoops a day. Recovery so far for this week has been great, I feel a little doms in my shoulders and traps, but thats from going to a more wider grip on the up right rows that GMG suggested i do, and its hitting way harder now, so props to GMG :thumbsup: Im going out of town this weekend, it'll be a relaxing, little vaction so heres the scoop:cheers:

Routine:

Decline Linear Leg Press
325 x 15
375 x 13
435 x 10
525 x 5


345 x 11
395 x 9
455 x 7
545 x 4

------------------------------

Seated Leg Curls
110 x 15
140 x 12
170 x 7
170 x 6


120 x 12
150 x 8
170 x 6
180 x 4

-------------------------------

Leg Extensions
125 x 9
155 x 8
170 x 6
170 x 6


125 x 10
155 x 8
170 x 6
170 x 6

-------------------------------

Calf Press's
260 x 13
310 x 11
310 x 8


310 x 10
310 x 10
310 x 10

--------------------------------


Supplements Dosed:

M1D - 3/3 split, First 2 upon getting up...2 prior to Dinner
Liquid Masterdrol - 16ml 30 mins pre work out
I-GH-1 - 4 pre bed tonight
Anadraulic State - 1 scoop 1 hour pre work out
Perfect Carb 45g, with 3 caps Slin, and 15g Bc+Eaa's Intra work out
Protein shakes
Bc+Eaa's taken in through out day​

 

[flightposite]

great updates bro.

 

[ConcreteConny]

great updates bro.

Indeed!! I also like the new vs. old reps/sets - it makes it alot easier to follow the progress
Great workout also man, those numbers are on the rise

//CC

 

[p5sky]

Indeed!! I also like the new vs. old reps/sets - it makes it alot easier to follow the progress
Great workout also man, those numbers are on the rise

//CC

Yeah, nice format. Easy to follow and compare. Keep it up. Here is some help to keep it UP

 

[Liftergym33]

great updates bro.

Indeed!! I also like the new vs. old reps/sets - it makes it alot easier to follow the progress
Great workout also man, those numbers are on the rise

//CC

Yeah, nice format. Easy to follow and compare. Keep it up. Here is some help to keep it UP

Hot Skittles! thanks guys for following:thumbsup: I agree, and i love this format, I alwasy hated tracking through a few hundred posts to compare things.. It takes a bit longer but works out better in the long run.:cheers:

 

[BeBig]

~LG33's Science Report # 10~

Better day today! moved up in weight, and dropped a few reps, but thats good, I think the weight i did today was good, I'll stick with it a few more times and go for extra reps.. Liq Masterdrol is almost done, so probably this weekend I'll be switching over to the MMV3's!.....Bumped the M1D's up today so i'll be going 3/3 on those, and next week im going to bump up the AS to 2 scoops a day. Recovery so far for this week has been great, I feel a little doms in my shoulders and traps, but thats from going to a more wider grip on the up right rows that GMG suggested i do, and its hitting way harder now, so props to GMG :thumbsup: Im going out of town this weekend, it'll be a relaxing, little vaction so heres the scoop:cheers:

Routine:

Decline Linear Leg Press
325 x 15
375 x 13
435 x 10
525 x 5


345 x 11
395 x 9
455 x 7
545 x 4

------------------------------

Seated Leg Curls
110 x 15
140 x 12
170 x 7
170 x 6


120 x 12
150 x 8
170 x 6
180 x 4

-------------------------------

Leg Extensions
125 x 9
155 x 8
170 x 6
170 x 6


125 x 10
155 x 8
170 x 6
170 x 6

-------------------------------

Calf Press's
260 x 13
310 x 11
310 x 8


310 x 10
310 x 10
310 x 10

--------------------------------


Supplements Dosed:

M1D - 3/3 split, First 2 upon getting up...2 prior to Dinner
Liquid Masterdrol - 16ml 30 mins pre work out
I-GH-1 - 4 pre bed tonight
Anadraulic State - 1 scoop 1 hour pre work out
Perfect Carb 45g, with 3 caps Slin, and 15g Bc+Eaa's Intra work out
Protein shakes
Bc+Eaa's taken in through out day​

G J my brotha...:cheers: And I'm gonna try that wider grip on up rights to and see what all the hypes about...I bet it does wonders....

 

[Iron Lungz]

 

[jdg487]

yes very nice log LG!!

 

[Irish Cannon]

I have to remember not to scroll through this log while my Mom is behind me talking. Good thing I've got quick fingers on the scroll bar! :lol:

 

[metroba]

Wow! :jaw:

Man Iron has gotten me into trouble soooo many times at work I've lost count....it's my own fault :lol:

 

[BeBig]

Wow! :jaw:

Man Iron has gotten me into trouble soooo many times at work I've lost count....it's my own fault :lol:

ahhahahah that sucks lol...I probably shouldn't look at this log at work either, I haven't yet but if I did I'd prob get hemmed up real quick...Damn those women are hot Wooooooooooooo!!!!!!!!!!!!! :cheers:

 

[ConcreteConny]

Good thing I've got my own little booth while working, just so I can surf threads like these without my boss jumping up behind me Always brightens up the workday!!

//CC

 

[Iron Lungz]

I hope your weekend has gone as well as mine!

 

[Liftergym33]

~LG33's Science Report # 11, 12, 13~


ok so this was Friday, Saturday, and Today...Been away last few days, back at the house now.....So changed over to the MMv3's, Liq masterdrol is finished... Kicking back and relaxing and doing some catchng up here

Tomorrow is Chest day!


Supplements Dosed:

M1D - 3/3 split, First 3 upon getting up...3 prior to Dinner
MMv3 - 5 daily, 2/2/1,
I-GH-1 - 4 pre bed tonight
Anadraulic State - 1 scoop
​

 

[GMG760]

Excited to hear any differences you notice between Liquid Masterdrol and MMV3!

 

[metroba]

Chub a dub dub

 

[ConcreteConny]

Excited to hear any differences you notice between Liquid Masterdrol and MMV3!

Same here

//CC

 

[BeBig]

Same here

//CC

Times 3.... :13:

 

[BeBig]

~LG33's Science Report # 11, 12, 13~


ok so this was Friday, Saturday, and Today...Been away last few days, back at the house now.....So changed over to the MMv3's, Liq masterdrol is finished... Kicking back and relaxing and doing some catchng up here

Tomorrow is Chest day!


Supplements Dosed:

M1D - 3/3 split, First 3 upon getting up...3 prior to Dinner
MMv3 - 5 daily, 2/2/1,
I-GH-1 - 4 pre bed tonight
Anadraulic State - 1 scoop
​

MMV3 nice my brotha....Hey man I think I might have gotten over the hump tonight. Pushed 210 on bench 3 solid times NO CHEATING I worked for all of them. I started at 165x10/175x8/185x6 and 210x3.... :cheers: How should I do it next time so I can get a solid 4 or maybe even a bonus? Came home had my muscle milk and perfect carb wooo.... :01:

 

[Inarius]

MMV3 nice my brotha....Hey man I think I might have gotten over the hump tonight. Pushed 210 on bench 3 solid times NO CHEATING I worked for all of them. I started at 165x10/175x8/185x6 and 210x3.... :cheers: How should I do it next time so I can get a solid 4 or maybe even a bonus? Came home had my muscle milk and perfect carb wooo.... :01:

if you are looking for a rep max at 210 then why are you doing so many reps prior to that. I would do 165 x 5, 185 x 5, 210 x ?. Theres no need to do so many reps before you hit a rep max. Looks like you are burning up some serious energy before you get to 210.

 

[jdg487]

if you are looking for a rep max at 210 then why are you doing so many reps prior to that. I would do 165 x 5, 185 x 5, 210 x ?. Theres no need to do so many reps before you hit a rep max. Looks like you are burning up some serious energy before you get to 210.

true, I just wouldn't even bother to go over 3 reps (once I get somewhat close to my max) if I was about to max

 

[Liftergym33]

if you are looking for a rep max at 210 then why are you doing so many reps prior to that. I would do 165 x 5, 185 x 5, 210 x ?. Theres no need to do so many reps before you hit a rep max. Looks like you are burning up some serious energy before you get to 210.

His one rep max is beyond 210... We had a routine, before he left we had a set 10-8-6-4 routine..

With that being said, BeBigs Work scheduled kept him out of the gym..

I would drop some weight, go 145x10, 165x8, 185x6, 210x4.. you'll hit 210 easy for 4-5 reps for your last set, keep that weight for a few weeks then keep adding 2.5lbs to it.....You are burning to much energy if your only able to rep it for 3 times, but you'll only add to it, so either way your doing fine.. Hell you were hitting 205 for 6 reps when you left here! just ease back into bro.. fukc what everyone else is doing..just do your thing

 

[Liftergym33]

~LG33's Science Report # 14~

Had a good workout today, I felt a little drained today, I think it was being out of town all weekend, ate like ****, low intake really, but it was beyond my control.. I didnt have a spotter today which sucked, I asked one guy it seemed liked it botherd him , so i told him to forget about it:dunno: When I hit the 225 for the 5th rep i was a little slow on it, so i played it safe and dropped down to 205 and tried to rep it out, I hit 7, and was unsure about 8, and I will not be that guy in the gym I added weight to the Decline pretty well, but i had to knock that out before my usual incline becuase someone was on it...But I liked the switch up today, kinda tricked my body which is always a good thing. Tris stayed about the same up a rep or two on some exercises..Today was the first workout on the MMV3's, the Liq Masterdrol would really kick in for a great workout, I didnt get that today, but give it a day or two based on what I came off from this weekend....


Routine:

Flat Bench:
165 x 10
185 x 8
225 x 5
235 x 4
(4th rep took everything i had, paused for 3-4 secs about half way up, but did push through it )


165 x 10
185 x 8
225 x 5
205 x 7
( Didnt have a spoter, so I played it safe went to 205 and just tried to rep it out)

-------------------------------

Incline Bench:
135 x 10
165 x 8
185 x 6
205 x 4
(4th was ugly also, but busted it out)


135 x 10
165 x 8
185 x 6
185 x 6
(Again No spoter, so i stayed at 185)

Decline Bench:
145 x 10
165 x 8
205 x 6
135 x 12


155 x 10 ^ 10lbs
185 x 8 ^ 20lbs
225 x 5 ^ 20 lbs
135 x 13
( I was able to add weight to these because I was unable to do Incline first, it was being used)

---------------------------------

Tri Push Downs
110 x 11
140 x 10
155 x 7
155 x 5


110 x 11
140 x 10
155 x 7
155 x 6 ^ 1 rep


--------------------------------

OverHead Extensions:
95 x 12
110 x 8
125 x 7


95 x 12
110 x 10 ^ 2 reps
125 x 8 ^ 1 rep

Cable Kick backs, palm up^^

50 x 8
50 x 8
50 x 8


50 x 8
50 x 8
60 x 5 ^ 10lbs but down 3 reps


--------------------------------

Ab's

55 x 1
35 x 1
30 x 1


60 x 1 ^ 5
32 x 1 - down 3
28 x 1 - down 2


---------------------------------

Side bends, holding a 45lb plate

10 x 1
10 x 1
10 x 1
10 x 1


10 x 1
10 x 1
10 x 1
10 x 1




Each side 10 bends^^




Supplements Dosed:

M1D - 3/3 split, First 3 upon getting up...3 prior to Dinner
MMV3 - 2/2/1
I-GH-1 - 4 pre bed tonight
Anadraulic State - 2 scoop 1 hour pre work out
Perfect Carb 45g, with 3 caps Slin, and 15g Bc+Eaa's Intra work out
Protein shakes - 2
Bc+Eaa's through out the day​

 

[ConcreteConny]

You'll get those numbers back up in no time man! Letäs hope the MMv3 kicks in with a bang

//CC

 

[BeBig]

if you are looking for a rep max at 210 then why are you doing so many reps prior to that. I would do 165 x 5, 185 x 5, 210 x ?. Theres no need to do so many reps before you hit a rep max. Looks like you are burning up some serious energy before you get to 210.

Thanks for the advice appreciate it..I can max rep at 225 or higher but my routine has kinda got jacked do to my work schedule as LG 33 has stated...

true, I just wouldn't even bother to go over 3 reps (once I get somewhat close to my max) if I was about to max

TY also...but as stated above an below I can max out quite a bit higher than 210...and i've also been trying to keep to my 10, 8, 6, 4 routine that LG33 is talkin about. I will start out a little lighter like LG33 has stated below and we'll see how that works I'm sure it's going to help a ton to have that energy left to kick out 210 an easy 5 or more times....

His one rep max is beyond 210... We had a routine, before he left we had a set 10-8-6-4 routine..

With that being said, BeBigs Work scheduled kept him out of the gym..

I would drop some weight, go 145x10, 165x8, 185x6, 210x4.. you'll hit 210 easy for 4-5 reps for your last set, keep that weight for a few weeks then keep adding 2.5lbs to it.....You are burning to much energy if your only able to rep it for 3 times, but you'll only add to it, so either way your doing fine.. Hell you were hitting 205 for 6 reps when you left here! just ease back into bro.. fukc what everyone else is doing..just do your thing

Thanks bro ya i've hit 205 for 6 here numerous times just trying to go up in wts..I will lower on the first set and save some energy for the last set I know I could bust out 225 prob fairly easy but like YOU and EVERYONE else is saying I'm probably using to much energy from the git go...Look out BEBIG is gonna go off on his next chest day WOOOOOOOO!!!!!!!!!!

~LG33's Science Report # 14~

Had a good workout today, I felt a little drained today, I think it was being out of town all weekend, ate like ****, low intake really, but it was beyond my control.. I didnt have a spotter today which sucked, I asked one guy it seemed liked it botherd him , so i told him to forget about it:dunno: When I hit the 225 for the 5th rep i was a little slow on it, so i played it safe and dropped down to 205 and tried to rep it out, I hit 7, and was unsure about 8, and I will not be that guy in the gym I added weight to the Decline pretty well, but i had to knock that out before my usual incline becuase someone was on it...But I liked the switch up today, kinda tricked my body which is always a good thing. Tris stayed about the same up a rep or two on some exercises..Today was the first workout on the MMV3's, the Liq Masterdrol would really kick in for a great workout, I didnt get that today, but give it a day or two based on what I came off from this weekend....


Routine:

Flat Bench:
165 x 10
185 x 8
225 x 5
235 x 4
(4th rep took everything i had, paused for 3-4 secs about half way up, but did push through it )


165 x 10
185 x 8
225 x 5
205 x 7
( Didnt have a spoter, so I played it safe went to 205 and just tried to rep it out)

-------------------------------

Incline Bench:
135 x 10
165 x 8
185 x 6
205 x 4
(4th was ugly also, but busted it out)


135 x 10
165 x 8
185 x 6
185 x 6
(Again No spoter, so i stayed at 185)

Decline Bench:
145 x 10
165 x 8
205 x 6
135 x 12


155 x 10 ^ 10lbs
185 x 8 ^ 20lbs
225 x 5 ^ 20 lbs
135 x 13
( I was able to add weight to these because I was unable to do Incline first, it was being used)

---------------------------------

Tri Push Downs
110 x 11
140 x 10
155 x 7
155 x 5


110 x 11
140 x 10
155 x 7
155 x 6 ^ 1 rep


--------------------------------

OverHead Extensions:
95 x 12
110 x 8
125 x 7


95 x 12
110 x 10 ^ 2 reps
125 x 8 ^ 1 rep

Cable Kick backs, palm up^^

50 x 8
50 x 8
50 x 8


50 x 8
50 x 8
60 x 5 ^ 10lbs but down 3 reps


--------------------------------

Ab's

55 x 1
35 x 1
30 x 1


60 x 1 ^ 5
32 x 1 - down 3
28 x 1 - down 2


---------------------------------

Side bends, holding a 45lb plate

10 x 1
10 x 1
10 x 1
10 x 1


10 x 1
10 x 1
10 x 1
10 x 1




Each side 10 bends^^




Supplements Dosed:

M1D - 3/3 split, First 3 upon getting up...3 prior to Dinner
MMV3 - 2/2/1
I-GH-1 - 4 pre bed tonight
Anadraulic State - 2 scoop 1 hour pre work out
Perfect Carb 45g, with 3 caps Slin, and 15g Bc+Eaa's Intra work out
Protein shakes - 2
Bc+Eaa's through out the day​

Good Job bro even after a crazy weekend....and a disgruntled person not wanting to spot you...LOL he needs one of these>>>> :twak:

 

[Irish Cannon]

"Hey, bro, can you spot me?"

"Go f*ck yoself."

"Alright, sir."

 

[metroba]

:toofunny:

 

[ConcreteConny]

"Hey, bro, can you spot me?"

"Go f*ck yoself."

"Alright, sir."

:lmao:

 

[metroba]

Believe it or not I've gotten that attitude before and he's paying the price now. He tried to partial rep 225 and end up with the weight on top of his chest. I walked slowly over to him and looked down at him as my balls sweat dripped on his face and said, "you need a spot?"

lol take that b1tch

 

[ConcreteConny]

Believe it or not I've gotten that attitude before and he's paying the price now. He tried to partial rep 225 and end up with the weight on top of his chest. I walked slowly over to him and looked down at him as my balls sweat dripped on his face and said, "you need a spot?"

lol take that b1tch

Hahaha served him well :lol:

//CC