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Old 06-05-2013, 09:17 PM   #591
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6/4/2013 39 days out

Back
Seated Row
110x10
110x10
110x10

Underhand lat pulldown
137.5x10
137.5x8
137.5x8

Close grip row
80x12
80x10
80x10

Bi
DB hammer Curls
20x12
20x12
20x10

Eazy bar reverse Curl
42.5x10
42.5x10
42.5x10

One arm tension curls
22.5x8
22.5x8

Cardio:
Treadmill HIIT
.90 miles

★★★★
169.5lbs (home)

11.2% BF (wasn't that a few days ago... LOL)
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Old 06-05-2013, 09:29 PM   #592
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6/5/2013 - 38 days out

Chest
Decline
90x12
180x10
270x8

Incline
90x15
140x10
140x8

Pec Dec
187.5x15
225x10
225x8

Tri
Tri Rope
60x12
60x10
60x8

Tri resistance kick backs
17.5x8x3
~~~~
PM SHOULDERS (HOME)

Lateral raises
5lb plate x20x2
20x8x3

Arnold DB Press
20x13x3

Abs
Decline Abs
20, 20, 20

DB Sides
20x12x3 per side

Standing Plate twist
25x2 per side

★★★★
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Old 06-07-2013, 08:06 PM   #593
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6/7/2013 * 36 days out

Chest, Tri, Shrug

Pec Dec Warm up
112.5x12x3

Flat Bench (close grip)
135x12
225x6
225x6
135x12

Decline
90x12
270x8
270x8

Push-ups(superset with Rev tri)
15, 15

Reverse pressdown
80x10x3

Str bar press down
80x10x3

Cardio:
HIIT on TMill .75 mile

DB Shrugs
60x20x3

★★★★
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Old 06-11-2013, 05:21 AM   #594
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6/9/2013

Insanity - Pure Cardio
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Old 06-11-2013, 05:22 AM   #595
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6/10/2013

Back & Bi

Underhand lat PD
82.5x12
137.5x8
137.5x8
137.5x8

Iso-Lateral Row - palms in
90x10
180x10
270x8
270x7

Modular slow wide lat pd frnt
70x10
100x8
100x8

Bi
DB Fat Grip hammer Curl
30x10
30x10
30x10

Reverse Eazy Curl Bar
42.5x10x3

Resistance Curl
22.5x5
32.5x8
42.5x8

PM Cardio
"Insanity" - Pure Cardio

Much bigger change than treadmill

★★★★
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Old 06-13-2013, 08:42 PM   #596
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6/12/2013 * 31 Days out

Shoulders & Abs

Shoulder press
90x10x3

Rear Delt Machine
90x12
110x10
140x8
140x6

DB Lateral raise
15x12
20x10
20x8

DB behind back raise
15x8x2

Abs
Rotary twist (both sides)
50x10x3

25lb plate side bnd w/squeeze
25x10x2
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Old 06-14-2013, 10:36 AM   #597
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What's up next for you BB?
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Old 06-14-2013, 10:51 AM   #598
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Local show here in Indiana about 10 minutes from the house on 7/13.

Other than that... just keep doing what I do, just one level higher each day.
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Old 06-14-2013, 12:28 PM   #599
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your going to kill this next show!!!
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Old 06-18-2013, 07:39 AM   #600
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6/17/2013 * 26 days out

Chest, Tri, Abs

Pec Dec
125x12x2
225x8x2

Decline
180x10x3

DB Incline underhand top twist
45x12
45x8
45x10

Tri
Tension str bar pressdown
37.5x20x3

Reverse ^
37.5x12x3

Push ups
25, 15

PM
Abs..Abs..More Abs

★★★1/2
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