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Vanbeast easing the joints and getting FLEXIBLE

Did legs today!!!!
Warm up
15 min stretch
leg extensions 4x10
Leg curls 4x10
Body weight squats x50
Stretch a lil more
Exercise
Good old back squat 4x12
Leg press 4x10 narrow 4x12 wide
Hack squats 5x15
DB lunges across the basketball courts and back
BB reverse lunges same as DB works on balance too
Straight leg dead lift 4x10
Bulgarian dead lift 4x8
BB squat jumps 4x12
Leg extensions 4x8
Leg curls 4x8
Stair climber for 30 mins
 
Holy volume. You tore it up. That's some serious stuff
 
double s said:
Remember crack kills...Level II doesn't.....:nana:

Have a great weekend!
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Lol. But level 2 can make you feel like your on crack. JK never used crack, but I sure love the energy level 2 gives.
 
I got about a week left for flexible and today I'm rounding up some animals to take them to the slaughter house and chopping down trees with a good ol axe and chopping wood "lumber jack style" ;)
 
vanbeast73 said:
I got about a week left for flexible and today I'm rounding up some animals to take them to the slaughter house and chopping down trees with a good ol axe and chopping wood "lumber jack style" ;)
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He's a lumberjack and he's OK, he sleeps all night and he works all day! Lmao
 
Plate warm ups 5mins
Then 15,12,10,10,10 of all exercises
Chest press
Fly machine
DB press
Close grip DB press
DB flys flat
Incline DB press
Incline DB flys
Bench press
Cable cross overs
Weighted dips/pushups
Triceps 15,12,10,10,10
Pull downs
Extensions
Kickbacks
Skull crushers
Close grip bench
 
vanbeast73 said:
Plate warm ups 5mins
Then 15,12,10,10,10 of all exercises
Chest press
Fly machine
DB press
Close grip DB press
DB flys flat
Incline DB press
Incline DB flys
Bench press
Cable cross overs
Weighted dips/pushups
Triceps 15,12,10,10,10
Pull downs
Extensions
Kickbacks
Skull crushers
Close grip bench
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Holy hell dude. You spend all day lifting today??
 
Those are sum strong dips my friend.
My pr is 185lb x6 at 180lb bw. This was the 8th set after working up to pr.
 
Apparently I love buying tvs in Texas and have a tab at a strip club lol fukkin bastard has style but all my cards are canceled and my accounts frozen I was so pissed when I found out I went to my back yard with a 12 gauge and killed everything I seen. I have no ideas how they got my info unless my girlfriend put my info on a site that wasn't secure I think the thing I'm most mad at is I cat get level 2 now lol but in a couple of weeks I should get this stuff all settled out especially With a baby on the way I can't be having stuff like this happening it's bull$hit!
 
vanbeast73 said:
Apparently I love buying tvs in Texas and have a tab at a strip club lol fukkin bastard has style but all my cards are canceled and my accounts frozen I was so pissed when I found out I went to my back yard with a 12 gauge and killed everything I seen. I have no ideas how they got my info unless my girlfriend put my info on a site that wasn't secure I think the thing I'm most mad at is I cat get level 2 now lol but in a couple of weeks I should get this stuff all settled out especially With a baby on the way I can't be having stuff like this happening it's bull$hit!
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I bet she ordered a designer purse from one of those sites that sells $1000 bags for like $60. I know someone that happened to
 
TheSwanks said:
I bet she ordered a designer purse from one of those sites that sells $1000 bags for like $60. I know someone that happened to
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Yea probably she's always trying to save money while spending it lol yea ima have to use cash for a while but all of the supplement shops want an arm and a nut for supps or they don't have the ones you want lol so well see what happens first me loosing my mind or me robbing a supp store lol
 
I forgot to put my workout of yesterday
Shoulders and a lil back ima really hit back today 10min warm up/plate work
15,12,10,10,10
Arnold's
Lateral raises
Side raises
One arm rows
Two arm rows
Shrugs
Military press standing and seated
Over head press
Back
15,12,10,10,10 only did 3 exercises
Dead lift
Lying back flys
Bent over back rows
 
What are the 1 arm rows and 2 arm rows for shoulders? I saw you got picked for the CL promo, nice! I'll follow your log.
 
pete8407 said:
What are the 1 arm rows and 2 arm rows for shoulders? I saw you got picked for the CL promo, nice! I'll follow your log.
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I was thinking DB rows
 
Wends day I had back and bis
15,12,10,10,10
Plate warm up
Bent over rows
T bar rows
DB bent over rows
Dead lift
Lat pull downs
Bis
Curls
Concentration curls
Zomainian curls
Preacher curls
Bicep extensions
 
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