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Old 01-03-2014, 07:40 PM   #11
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Chest, Shoulders and Triceps today. Left shoulder feels a lot better but still tender when i go heavy so i had to keep it fairly light today.


CHEST

Incline Machine Press: 4 x 15 with 110

Flat DB Press; 3 x 12 with 65, 75, 85

Cable Cross Overs: 4 x 12-15 with 70, 80, 90, 100


TRICEPS

OverHead Rope EXT. 4 x 15 with 70, 80, 80, 80

1 Arm Cable Ext: 4 x 12 with 30

Hammer Machine Press: 4 x 15-20 with 80, 80, 90, 90
http://www.youtube.com/watch?v=kSzDo9WmVL0


SHOULDERS

Seated DB Press: 40 x 20, 50 x 15, 60 x 12
*these hurt a good bit

DB Side Raise: 3 x 15 with 15 (had to go light, pain was pretty bad)

BB Upright Row: 3 x 10-12 with 80

Diet changed a little, more carbs added in
Pre-Workout Mix

2 scoops Beta-Crete
1 scoop Amino-Tren
1 scoop PEAK-400
30g dextrose
dash of sea salt




Intra-Workout

2 scoops Xtend
dash sea salt
50g dextrose

PWO Shake

70g protein
50g Dextrose
2 scoops Bio Gro




NOTES

rather pissed i cant go any heavier yet, i feel like a little bytch lifting so light but this should hurts like hell on most movements. Going for another massage next week, last massage really helped a lot.
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Old 01-04-2014, 03:20 PM   #12
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Old 01-04-2014, 03:36 PM   #13
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Fav Exercise: all shoulder movements
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Leg day Hamstring focus. LOVE LOVE LOVE Hamstring day! My hammies love high reps and respond nicely to their beatings


*SUPER SET
Lying Leg Curl 3 x 10 with 80
Walking lunges 3 x 50 steps (wlunged around the weight room)

Leg Press on Squat press machine 3 x 40 with 250

Lying Ham Press 3 x 25-35 with 315

http://www.youtube.com/watch?v=MOD7pAE_WI8

Hack Squat: 1 x 25 with 225 Goal is 30 then move up to 315 for 30

http://www.youtube.com/watch?v=AVIiNIUkHZs

*SUPER SET
Seated Leg Curl 3 x 15 with 90
Hyper Ext 3 x 15 with BW

CALVES

Donkey Calf Raise 3 x 15 with 100



Pre-Workout Mix

2 scoops Beta-Crete
1 scoop Amino-Tren
1 scoop PEAK-400
30g dextrose
dash of sea salt




Intra-Workout

2 scoops Xtend
dash sea salt
50g dextrose

PWO Shake

70g protein
50g Dextrose
2 scoops Bio Gro




NOTES

Bad ass workout today. VERY pleased with it!
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Old 01-06-2014, 12:45 PM   #14
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Join Date: Jun 2011
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Training Type: Bodybuilding
Fav Exercise: all shoulder movements
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Reputation: 1471
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Back and Biceps day. Hit the gym feeling damn good and ready for war.


BICEPS

Machine Preacher curls: 4 x 10 with 100, 110, 110, 110

1 Arm DB Preacher Curl: 4 x 8 with 25, 30, 35, 40

Cable Curls; 4 x 10-12 with 100, 110, 120, 120

Rev Curls: 3 x 15 with 50


BACK

Machine Rows: 4 x 10 with 130, 150, 170, 190

Pull downs Facing away from machine: 4 x 10 with 140, 160, 180, 180

CG Pull down: 4 x 10 with 160, 180, 200, 200

Rev Grip Seated Row: 4 x 10 with 120, 140, 160, 160



REAR DELTS

Rev Pec Deck: 3 x 20 with 160





Pre-Workout Mix

2 scoops Beta-Crete
1 scoop Amino-Tren
1 scoop PEAK-400
30g dextrose
dash of sea salt




Intra-Workout

2 scoops Xtend
dash sea salt
50g dextrose

PWO Shake

70g protein
50g Dextrose
2 scoops Bio Gro




NOTES

great workout, loved the pump!


________________________________________

Todat is off day and my macros change a bit. Here's a video of meal 2



http://youtu.be/WXvaf0zOnsQ
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Old 01-08-2014, 04:01 PM   #15
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Join Date: Jun 2011
Location: KCMO
Posts: 28
Training Exp: 10+
Training Type: Bodybuilding
Fav Exercise: all shoulder movements
Fav Supp: CON-CRETE
Reputation: 1471
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LEG DAY!! Sweet jesus what a leg day. Legs are killin me right now. We slowed the tempo a bit but kept weight as heavy as i could go and still get 12-15 reps on almost all lifts.


LEGS

Lex Ext: 5 x 20 with 135

Front Squat on Smith Machine: 5 x 8 with 135, 185, 205, 225, 245 (shoulders didnt like this at all)

Hack Squat 3 x 10-12 with 315

Leg Press 5 x 15 with 405, 495, 585, 675, 765

Seated Leg Curl 10 x 10 with 80


Pre-Workout Mix

2 scoops Beta-Crete
1 scoop Amino-Tren
1 scoop PEAK-400
30g dextrose
dash of sea salt




Intra-Workout

2 scoops Xtend
dash sea salt
50g dextrose

PWO Shake

70g protein
50g Dextrose
2 scoops Bio Gro




NOTES

legs are fawking toast right now!
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Old 01-09-2014, 07:38 PM   #16
BB2K
HULK SMASH
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Points: 2,035, Level: 27 Points: 2,035, Level: 27 Points: 2,035, Level: 27
Activity: 3% Activity: 3% Activity: 3%
 
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Join Date: Jun 2011
Location: KCMO
Posts: 28
Training Exp: 10+
Training Type: Bodybuilding
Fav Exercise: all shoulder movements
Fav Supp: CON-CRETE
Reputation: 1471
BB2K has made some good postsBB2K has made some good postsBB2K has made some good postsBB2K has made some good postsBB2K has made some good postsBB2K has made some good postsBB2K has made some good postsBB2K has made some good postsBB2K has made some good postsBB2K has made some good posts
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Back Day! I got my azz handed to me once again today by my trainer, dude shows no mercy. lol

BACK

Rack Pulls:
135x15
225x12
315x8
365x6
405x6
455x2... to damn heavy lol

Meadow Rows: 4 x 15 with 135

Seated Cable Rows: 4 x 12 with 165, 180, 195, 195

Pull Downs facing away from machine: 4 x 12 with 135, 150, 165, 165

DB Rows: 4 x 15 with 70, 80, 90, 100


Pre-Workout Mix

2 scoops Beta-Crete
1 scoop Amino-Tren
1 scoop PEAK-400
30g dextrose
dash of sea salt




Intra-Workout

2 scoops Xtend
dash sea salt
50g dextrose

PWO Shake

70g protein
50g Dextrose
2 scoops Bio Gro




NOTES

My back had the most amazing pump, i hardly ever feel my back working let alone a pump. Fantastic workout. My ProMera stack is doing great!
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