Im Too Young to be This Old!!!

[karim275]

Thank you guys!

[karim275]

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

[ravimolasaria]

As per my standards this is HEAVY wt. for touch up ... great going brother ... keep smashing the wts. ...

[karim275]

Originally Posted by ravimolasaria

As per my standards this is HEAVY wt. for touch up ... great going brother ... keep smashing the wts. ...

I'm on it....thank you.

[karim275]

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

[ravimolasaria]

Originally Posted by karim275

[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 ...

[karim275]

Originally Posted by ravimolasaria

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.

[EliteDreams]

Killed that bench. Oh yeah.

[BendtheBar]

Chesticles are growing.

[karim275]

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.