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Old 12-24-2012, 03:45 PM   #51
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Thank you guys!
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Old 12-24-2012, 03:55 PM   #52
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Went in for a lil touch up and cardio today...nothing fancy.

Incline Smith machine press
135*/20, 20, 225*/12, 12, 245*/8, 8(*counted as if bar =45)

Upright db rows
40s/12, 45s/10, 10

Ez bar curl
95/15, 15, 15, 15 superset with
Close grip Smith machine press
135*/15, 185*/15, 225*/15, 15

Standing calf raise
200/20, 240/15, 15, 15

Cardio
20 minutes bike HIIT
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Old 12-25-2012, 02:57 AM   #53
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As per my standards this is HEAVY wt. for touch up ... great going brother ... keep smashing the wts. ...
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Old 12-26-2012, 11:58 PM   #54
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Originally Posted by ravimolasaria View Post
As per my standards this is HEAVY wt. for touch up ... great going brother ... keep smashing the wts. ...
I'm on it....thank you.
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Old 12-27-2012, 12:09 AM   #55
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Finally back in the gym! Wanted to train yesterday so badly. I hope you guys had a great Christmas.

Bench
Bar/20, 20, 135/10, 10, 225/3, 225/3, 245/3, 255/3, 265/3

Hammer strength low-iso rows
2 plates per side/15, 3pps/10, 10, 10(standing with chest on pad, both at same time

Smith machine behind back shrugs
225*/8, 315*/8, 365*/8, 8(2 second pause contraction)

Side db lateral
30s/15, 35s/12, 40s/12

20 minutes hiit cardio on bike
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Old 12-27-2012, 01:08 AM   #56
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[B]Bench
Bar/20, 20, 135/10, 10, 225/3, 225/3, 245/3, 255/3, 265/3

Hammer strength low-iso rows
2 plates per side/15, 3pps/10, 10, 10(standing with chest on pad, both at same time

Smith machine behind back shrugs
225*/8, 315*/8, 365*/8, 8(2 second pause contraction)

Side db lateral
30s/15, 35s/12, 40s/12
Very very strong numbers Karim ... loves the intensity and volume of your session ...
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Old 12-27-2012, 01:27 AM   #57
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Originally Posted by ravimolasaria View Post
Very very strong numbers Karim ... loves the intensity and volume of your session ...
Thank you very much. A little over 3 weeks from bodybuilding competition...trying to keep intensity high but must focus on being safe. Can't afford another injury right now.
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Old 12-27-2012, 03:01 PM   #58
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Killed that bench. Oh yeah.
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Old 12-27-2012, 05:00 PM   #59
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Chesticles are growing.
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Old 12-28-2012, 12:04 AM   #60
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Morning bodyweight 227.8

Lower body warm up
50 jumping jacks
25 bw squats
10 bw lunges each
10 fire hydrants each

Squats
Bar/10, 10, 135/5, 5, 225/3, 3, 275/3, 3, 135/27(full range pause at bottom, pain free!!)

Reverse hypers
bw/20, 26lb kb/10, 10, 10

Seated leg curl
210/7, 240/5(3 second pause contraction)

Standing side bends
35/10ea, 45/10ea


Very happy about not feeling any back pain during squats, hopefully I can keep improving and get back up to respectable lbs.
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Last edited by karim275; 12-28-2012 at 12:14 AM.
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