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Old 12-21-2012, 10:11 PM   #71
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Looking for ward to some good transformation pics hombre.
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Old 12-25-2012, 08:47 AM   #72
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Monday 12/24/12 Legs, Abs

Elliptical: 5mins

Leg Extensions
40x20
50x20
60x20
70x20
Front Squats(on Smith)
95x10
115x10
135x10
stopped there hip was bothering me
Leg Press(plates on each side)
4PLx20
5PLx20
6PLx20
1-Legged Leg Extensions
35x2x15(each leg)

Seated Leg Curls
50x15
60x15
70x15
80x15
Good Mornings
95x3x12
left glute and hip was hurting so I didn't go heavier
1-Legged Kneeling Leg Curls
50x3x12(each leg)
1-Legged Glute Kickbacks(on leg curl)
30x2x12(each leg)

Hammer Calf Presses(plates on each side)
2PLx3x25
1-Legged Seated Calf Raises
20x3x20(each leg)

Decline Crunches
BWx2x20
Hanging Knee-Ups
BWx2x15

(That was it. Didn't have as good of a pump as I did last week but still had a pretty good workout. Other then my left hip and glute hurting everything felt good.)
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Old 12-25-2012, 10:39 AM   #73
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Da pump! Good working being done in here.
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Old 12-25-2012, 05:08 PM   #74
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Tuesday 12/25/12 Chest

Incline DB Flyes
25x3x15
Incline BB Press
135x10
135x8
135x8
135x8
Decline DB Press
40x3x12
Cross-Bench DB Pullovers
40x2x8

(That was it. Merry Christmas everyone.)
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Old 12-25-2012, 07:54 PM   #75
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Old 12-27-2012, 07:22 PM   #76
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Thursday 12/27/12 Back, Abs

Treadmill: 5mins

Rack Pulls(knee level) hook grip
135x5
225x5
315x5
365x5 added Belt
405x5 put on lifting straps here(left thumb started bleeding)
455x5
495x3 PR!!

Wide-Grip Pulldowns
100x12
125x12
150x10
T-Bar Rows
45x12
80x12
105x12
One-Arm Icarian Rows
50x12
60x12
70x12
each arm

BB Shrugs(on Smith)
225x12
245x12
265x12
4-Way Neck Machine
15x2x15(front)
20x2x15(sides)
25x2x15(back

Standing Rope Crunches
90x15
100x15
110x15
Hanging Knee-Ups
BWx2x15

(That was it. Deadlifts felt really strong today, and back work felt great. Heavy squats next week.)
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Old 12-28-2012, 03:25 PM   #77
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Nice pulling!
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Old 12-28-2012, 08:23 PM   #78
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Friday 12/28/12 Lockouts/Triceps

Treadmill: 5mins

Bench Press(POR grip)
45x12
95x8
135x5
185x3
225x1
added 3 Board
275x3
295x3
added Reverse Mini's
315x3
335x3
355x2
added 2 Board and switched to thumb-length from smooth grip
295x5
305x5
315x3

Lying DB Skullcrushers
25x12
30x12
35x8
One-Arm Overhead Machine Extensions
30x15
40x15
50x15
each arm

Alt. DB Curls
20x12
25x12
30x12
One-Arm Cable Curls
20x3x12
each arm

One-Arm DB Wrist Curls
30x3x20
each arm

(That was it. Lockouts felt pretty strong today and arms was extremly pumped after this!!)
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Training log
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Old 12-29-2012, 11:09 AM   #79
BendtheBar
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Lots of good benching.
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Old 12-29-2012, 04:42 PM   #80
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Decided to compete in a IPA meet on April 6th in Greenville, SC. Gonna try to total 1600+.
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Training log
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