View Full Version : This is my Karma
Back to the business today before two days of plenty rest. Chest today , I will post my train soon as I can.
Later
Was something like this;
Chest
Incline Bench Press
1 set: 132x15
2 set: 176x12
3 set: 220x8 –With a spotter
4 set: 132x15
Bench Press
1 set: 176x12
2 set: 220x10
3 set: 264x8 – With a spotter
4 set: 176x12
Fly Machine
1 set: 132x15
2 set: 154x12
3 set: 176x10
4set: 198x8
Cable Crossover
1 set: 25 reps – 44lbs per side
2 set: 20 reps – 55lbs per side
3 set: 15 reps – 66 lbs per side
Dumbbell pullover
1 set: 66x15
2 set: 77x12
3 set: 88x10
Forearms * I use to train forearms, Traps and calves 2 to 3 timer week
Cable Reverse Curl
1 set: 22x30
2 set: 33x25
3 set:44x20
dumbbell wrist Curl
1 set: 22x25
2 set: 26x20
3 set: 33x15
Calves
Rise Calf Machine
1 set: 220x25
2 set: 242x20
3 set: 264x15
Seated Calf Press
44x50
Abs and Obliques
Abs Machine 4x25reps
Twist 2x25reps per side
I felt good today, except a little bit of soreness on my shoulders joints when I was doing Pullover. This problem with my left shoulder it’s a old story, maybe I need to give a shot to Animal Flex.
I don’t have a specific goal. Maybe I want reduce my bodyfat a little bit, actually I’m with 16% and I working to be with 14-12 but I don’t stress with that, because the most important to me is feel better and better day after day ok..
So guys feel free to give your opinions and critiques about my lifting routine, I honestly appreciate it.
I try to pump all my shoulder first, training Anterior Lateral and Posterior Muscle fibbers individually…
Dumbbell super set – Front Rise, lateral Rise and Rear Lateral rise alternating-
11x25, 22x20, 33x15, 44x10
…After that I attack general exercises
Behind Neck Press; 88x12, 132x10, 176x8 last one with spotter
Shoulder Press; 88x12, 110x10, 132x8
Level Rear Delt Row; 88x16 110x13, 132x10, 88x16
Traps
Dumbbell Shrug; 88lbs dumbbells x 25, 110x20, 132x15
Lied Down Shrugs!! (Like Rülh at Made in Germany); 44x35, 66x30, 88x22 warm up!!
Abs
Incline sit-up; 2x50
Twisting Crunch; 2x50
My shoulders felt a little bit touch after chest day, so I didn’t brutalize as I expected. I’m trying to resolve this little problem with Ice and ointment, but soon I will have to give a chance to Flex.
chest day can definalty take a toll on the shoulder joints. Thats still a nice workout. Damn boy u do a triple superset for preexhausting before your presses. Gosh that had to be tiring and burn. Goodluck bro
chest day can definalty take a toll on the shoulder joints. Thats still a nice workout. Damn boy u do a triple superset for preexhausting before your presses. Gosh that had to be tiring and burn. Goodluck bro
Burn like de fire of hell bro!! My target was shooting individually all my muscle tissues before smash them all with the press. I do this time to time to change my routine and to stimulate a new muscle grow..
Wolf Man CHG
01-11-07, 5:07 pm
looks pretty brutal to me man.....only thing I could offer would be a couple ab exercises that work really well for me
1. Hanging leg raises (not resting your elbows on the pad)...I mean hanging from a pull-up bar and pulling your knees toward your chest..while slightly rotating your hips toward the ceiling
2. Weighted Incline Crunches....take some weight (start with 25lbs.) and only come up about 20-30 degrees...basic crunch...while holding the weight on your chest....it burns like hell if you do it right
Good Luck....Train Hard
looks pretty brutal to me man.....only thing I could offer would be a couple ab exercises that work really well for me
1. Hanging leg raises (not resting your elbows on the pad)...I mean hanging from a pull-up bar and pulling your knees toward your chest..while slightly rotating your hips toward the ceiling
2. Weighted Incline Crunches....take some weight (start with 25lbs.) and only come up about 20-30 degrees...basic crunch...while holding the weight on your chest....it burns like hell if you do it right
Good Luck....Train Hard
Thanks for advice bro!! I use those exercises time to time, but to tell you the true big fella Abs is my fucking curse…6pack? Fuck it I care with me 1 single fucking pack and I hate him!!
But to tell you the true Wolf Man… Damn it!! I’m not a beach boy anyway.
Contribute always you want Bro
subscribed. keep it going karma my man.
subscribed. keep it going karma my man.
Thanks big D, your knowledge is welcome!!
Back today, let’s see what happen…
Thanks big D, your knowledge is welcome!!
Back today, let’s see what happen…
thank you man, back is my favorite. high reps/ low reps all heavy is my flow.
Deads; 88x70, 110x60, 132x50
Level close grip Bent-Over row/ Seated Row Superset
Level close grip Bent; 77x15, 121x12, 198x8, 77x15
Seated Row; 88x15, 176x12, 264x10, 88x15
Lever Pullover; 132x15, 154x12, 176x10, 132x15
Cable Rear Pulldown/ Cable Front Pulldown Superset
Cable Rear Pulldown; 132x15, 154x12, 176x10, 132x15
Cable Front Pulldown; 110x15, 132x12, 154x10, 110x15
Forearms
Wrist flexion Roller; 8 xs
Today’s train sucks, my bottle of Pump finished yesterday and I didn’t found it today on the stores. I felt the difference immediately, I hope I find it tomorrow.
“Keep it simple” one of the best thinks I had learn with animalpak.com. More then a supplementation philosophy is a motto for life.
According with this priceless mantra I just use the basic. A good multi like Pack, A good No/creatine likes Pump, A Whey Protein Powder and the petit Liver-tabs [time to time the Nitro].
I save some cash and get everything I need…
those are huge volume numbers on the deads!!!!
those are huge volume numbers on the deads!!!!
G Master said “High reps to stimulate a new grow”..Time to Time I go with it.
G Master said “High reps to stimulate a new grow”..Time to Time I go with it.
G Meister ;) haha damn right i gone up to about 30 reps with deads!
Professional reasons put me out of the gym today.. Damn I’m not expecting that, but I took the chance to cheat a little bit with a Brazilian Rodizio, Better then nothing..
Yummy!!
With just 1 hour to lift, I did something simple but assuredly effective.. (I hope)
Leg Extension; 55x15, 77x13, 99x10, 121x8
Press Leg; 440x20, 661x15, 881x10, 1146x5
Standing Leg Curl; 55x15, 77x13, 77x13, 88x10
Hack Squat; 1x70 -one plate of 20kg (44lbs) per side- , 1x50 –two plates of 20 kg (44lbs) per side-.
calves
Horizontal Press Leg; 374x20, 396x17, 418x15, 440x13
I’m still training without the Pump. That’s the fucking problem of a little Country, never found what you need. If I’m lucking for alcohol or any kind of drug I certainly found it at the fist corner. I already asked for the Pump, hopefully more one or two days I have it at home. Until then, Pak, Liver Tabs and Protein Power are doing the job.
Now its time to rest a little bit and for that nothing beats the classic Godfather Part III.
Working on the field this week, Typical Archaeologist workout: digging. These weeks are real hard stuff; freaking my partners with my full bag of food, bottles of water, protein shakes etc… Questions coming, have a little time to train.. This fuck me up..
Anyway no time to complains, the arms day was something like this;
Biceps
Barbell Curls; 88x12, 110x10, 132x8
Individual Preacher Curl; 22x15, 33x12, 44x10
Dumbbell Curl; 33x12, 44x10, 55x8
Hammer (?); 22x12, 33x10, 44x8
Triceps
Lever seated Close Grip Bench Press: 220x12, 264x10, 286x8
Cable Pushdown; 66x12, 77x10, 88x8
Skull Crunsher; 66x12, 88x10, 110x8
Rope Pushdowns; 88x12, 110x10, 132x8
Forearms
Barbell Wrist Curl; 2x50reps
Cable Reverse Curl; 2x50reps
Traps
Dumbell Shrug; 2x50reps
Lied Down Shrugs; 2x50reps
I felt good, considering that I spent 8h digging before workout. I just miss my abs I will offset in the next day.
Now it's time to sleep;)
Barbell Behind the Neck Press; 110x12, 132x10, 154x8
Dumbbell Arnold Press; 22lbs dumbbellsx15, 33x12, 44x10, 22x15
Lever Lateral Rise; 77x15, 99x12, 110x10, 121x8
Rear Lateral Rise; 22lbs dumbbellsx12, 33x10, 44x8, 22x12
traps
Lever Shrug; 176x12, 176x12, 220x10, 220x10
Abs
Hanging leg raises; 2x50
Weighted Incline Crunches; 2x50
Wolf Man I used advised your abs exercises today, I don’t expect miracles but I felt pretty good bro, in fact isn’t the first time that I use those exercises.
damn good workouts karma. try go a little more intense on shrugs ;) just pushing you man haha. peace are you an archaeologist? involved in the field whats up?
Impressive numbers, man. Any overarching philosophy attached to your regimen? I notice you throw in the occassional bits of really high reps. Good stuff.
Bench Press; 132x15, 176x12, 220x10, 242x8
Single Pushdown; 44x15, 66x 12, 66x12, 77x10
Incline Bench Press; 176x12, 198x10, 198x10, 220x8
Close Grip Bench Press; 110x12, 132x10, 132x10, 154x8
Fly; 66lbs dumbellsx12, 77x10, 88x10, 99x8
Cable Bent Over Triceps Extension; 77x12, 88x10, 99x10, 110x8
PullOver; 66x12, 77x10, 88x8
Individual Tricep Extension; 22lbs dumbbellx12, 33x10, 44x8 (At the last set my right tricep felt at the 6 rep)
Forearms
Cable Roller, Wrist Flexion; 6x
Calves Superseries
Lever Standing Calf Rise; 198x20, 220x17, 242x 15, 264x13
Horizontal Press Leg; 374x20, 396x17, 418x15, 440x13
Felt good today, the pump is back… Busy with work on the field I only train 4 times this week, so I opted per push/pull technique.
damn good workouts karma. try go a little more intense on shrugs ;) just pushing you man haha. peace are you an archaeologist? involved in the field whats up?
Thanks D your support and challengers are always important to keep me motivated. Working on the field, well actually no big deal to find but a lot to dig haha!!
Impressive numbers, man. Any overarching philosophy attached to your regimen? I notice you throw in the occasional bits of really high reps. Good stuff.
Thanks Evaniel and congrats for 1000 member premium. I don’t have any peculiar philosophy but there are some tips I try to follow;
-Train 5/4 times per week according with my Daily work routine, if I train 5 times I train a bodypart per day but if I train 4 times I use push and pull tactic.
-I try to keep my Reps between 8-15 with proper form (that’s what I call moderate day). I time per mouth I do a light train with really high reps and low weight or a Hard Day with Big weights and 2-6 reps
-I change my routine every single week to keep my body thinking, avoiding the adaptation to stimulate a new muscle grow. Use supersets, dropsets time to time.
-I try to train the small muscles like Calves, traps, forearms and abs 2-3 times per week.
These tips are just a self-imposed rules according with my necessities, many of them learned with Animalpak.com guys…
This is my yesterday, I had some stuff to do so I didn’t posted at time, My bad..
Back
Cable Rear pulldown; 110x15, 132x12, 154x10, 176x8, 110x15
Cable Front Pulldown; 88x15, 110x12, 132x10, 154x8, 88x15
Deads; 242x12, 308x10, 352x6, 374x4 (new record)
Cable Seated Row; 132x12, 165x10, 198x8
HyperExtentions; x20, 33lbsx15, 44x12
Bicep
Barbell Curl; 88x12, 110x10, 132x8 (cheating a little bit at the last 2 reps), 88x12
Cable Preacher curl; 77x12, 99x10, 110x8
Dumbbell concentration Curl; 22x12, 33x10, 38x8
Forearms SuperSerie
Dumbbell Wrist Curl; 22x15, 33x12, 44x10
Cable Reverse Curl; 44x15, 66x12, 99x10
Abs and Obliques
Abs Machine 4x25reps
Twist 2x25reps per side
I miss my Legs train today.. I shitload of work to do and the fucking gym only 2hours open on Sudey. Nobody want to work at this little realm..
Legs Extension/ Legs Curls SuperSerie
Legs Extension; 55x15, 66x12, 88x10, 110x8, 132x6
Leg Curls; 44x15, 77x12, 99x10, 121x8, 132x6
Hack Squats; 176x15, 264x12, 352x10, 485x8 (the first 5 ass on the ground, cheat the last 3)
Individual Leg extention/ Individual Leg Curl SuperSerie
Individual leg Extension; 11x25, 22x20, 33x15
Individual Leg Curl; 22x25, 33x20, 44x15
Horizontal Leg Press; 396x12, 418x10, 440x8
CalvesSuperSerie
Seated Calf Press; 110x12, 154x10198x6 warm up!!)
Rise Calf Machine; 396x12, 418x10, 440x8
Traps SuperSerie
Dumbbell Shrug; 110lbs dumbbells x 15, 132x12, 154x10
Lied Down Shrugs; 66x15, 88x15, 132x10
Cable Rear pulldown /Cable Front Pulldown Superserie
Cable Rear pulldown; 110x20, 143x12, 165x10, 187x6, 110x20
Cable Front Pulldown; 99x20, 132x12, 154x10, 165x8, 99x20
Lever Pullover; 154x12, 176x10, 198x8, 88x20
Lever Seated Row; 176x12, 198x10, 242x8, 110x15
Cable seated row; 176x12, 198x10, 220x6, 110x20
forearms superserie
Cable roller; x3
Cable Reverse Wrist Curl; 88x15, 99x12, 110x8
Calves
Horizontal Press Leg; 374x20, 396x17, 418x15, 440x13
Rise Calf Machine; 3x warm up
Abs and Obliques
Abs Machine 4x25reps
Twist 2x25reps per side
I will change my routine for this week, just to mix a little bit the things.. so this week will be something like this;
Day1- Back
Day2- Chest/shoulders
Day3- Legs
Day4 Arms
Later fellas
hmmm i recently was so weak with chest because i did back the day before, so i think you should re=think your routine? just thinking.
Chest
Dumbbell incline Bench press; 66dumbells x15, 77x12, 88x10, 99x8
Crossover; 55lbs per side x15, 77x12, 88x10
Dumbbell Decline Bench Press; 44x15, 66x12, 77x10
Crossover [form the floor??] 33x15, 44x12, 55x10
Dumbbell Fly’s; 88lbs dumbbells x12, 99x10, 110x8
Shoulders
Dumbbells Shoulders Press; 66lbs dumbbells x12, 77x10, 88x8
Dumbbells Front Rise; 44x12, 55x10, 66x8
Dumbbells lateral Rise; Same as Front Rise
Dumbbells Rear Lateral rise; 33x12, 44x10, 48x8
Traps
Dumbell Shrug; 110lbs dumbbells x15, 132x12, 154x8
Lied Down Shrugs; 3x15reps
Abs and Obliques
Abs Machine 4x25reps
Twist 2x25reps per side
D I felt good with the chest training, not so good with the shoulders.. Train chest and shoulders back to back its hard stuff, intensive chest workout easily broken my long time injured shoulders..
Lethal_Banana
01-28-07, 11:01 am
Got some massive deads there, dude :)
What country are you based in? Something tells me it's a country somewhere in Asia, and the Shaolin Slums location says China to me... but then you said small country - hmm!
Oh well, keep up the hard work and stay strong!
Got some massive deads there, dude :)
What country are you based in? Something tells me it's a country somewhere in Asia, and the Shaolin Slums location says China to me... but then you said small country - hmm!
Oh well, keep up the hard work and stay strong!
Nothing so epic bro!! I live in Portugal.. Portugal is near Spain, a small but a beautiful country to live.. Just a add We kick Off Nederland 2 times at Soccer Euro 2004 and World Cup 2006 haha!!
Squats; 220x15, 308x12, 352x10, 396x8
Leg Press; 771x12, 888x10, 992x8
Leg Extention; 77x12, 99x10, 121x8, 44 until Warm up!!
Leg Curls; 77x12, 99x10, 121x8, 44 until Warm up!!
Calves
Seated calf Rise; 1x100 with 1 plate -- Burn to Hell !!
Traps
44 dumbbell shrugs 1x100 --the same recipe
for flips sake your squat is crazy...and well i suck at it how on earth did you get it so high?
Lethal_Banana
01-28-07, 5:33 pm
Nothing so epic bro!! I live in Portugal.. Portugal is near Spain, a small but a beautiful country to live.. Just a add We kick Off Nederland 2 times at Soccer Euro 2004 and World Cup 2006 haha!!
Now, luckily I am not Dutch, so I won't cry :) To be honest, the Dutch team has been disappointing lately, so bleh. We could of course talk about my native Finland though :)
Cheers,
LB
for flips sake your squat is crazy...and well i suck at it how on earth did you get it so high?
D everybody have a weak points and strong points.. Believe bro I have a lot of week points, middle section and biceps are the most evident; But the Legs.. My wheels are my lovely ones.. I can’t tell you way, maybe we can talk about genetic but I always had Strong Wheels; they are the only bodypart that I can say when I look to the mirror “Hell Yeah this is what I’m looking for!!”
Now, luckily I am not Dutch, so I won't cry :) To be honest, the Dutch team has been disappointing lately, so bleh. We could of course talk about my native Finland though :)
Cheers,
LB
Finland is a lovely country a awesome place to live too ,) I love your language, one of the most beautiful in the world besides Mandarin and Japanese.. I can’t talk it but one day I will try to learn it..
Freakshow
01-29-07, 1:03 am
Looks good Karma. Keep it up bro
Looks good Karma. Keep it up bro
Thanks for the support bro.
Bicep Curls [z bar]; 88x12, 110x10, 132x8, 154x6
Individual Preacher Curl; 33x12, 44x10, 55x8
Hammer; 22x12, 33x10, 38x8
Individual Cable Curl; 44x15, 55x12, 55x12, 66x10
forearms
Dumbbell Wrist Curl;3x
Barbell Reverse Curl; 3x
Cable Pushdown; 66x15, 77x12, 88x10, 100x8
Rope Pushdowns; 88x15, 110x12, 132x10, 148x8
Dumbbell triceps extension; 66x12, 77x10, 88x8
Dumbbell Kickback; 22x15, 33x12, 44x10
The brazilian Rodizio yesterday made me fell good today!! A good cheat give the extra calories to make a train not so heavy but intensive and effective.
I’m feeling like awful these days; A constipation and 39º 10 minutes ago makes me feel like shit I fell like this two days ago and the them become worst and worst and I still working on the field fuck!!
Anyway Only my fucking dead can stop me.. Today I don’t try to beat records or have a big train, just workout something softly to reduce the impact of this fucking illness..
So today Chest and Delts
Bench Press; 198x12, 220x10, 242x10, 264x8
Incline Bench Press; 176x12, 209x10, 220x8
Fly Machine; 198x12, 209x10, 220x10
Dumbbell pullover 99x12, 110x10, 121x8
Front Rise; 33 dumbbellsx12, 44x10, 55x10, 66x8
Lateral Rise; 44x12, 55x10, 66x8
Rear Lateral Rise; 33x12, 44x10, 55x8
Traps
Dumbbell Shrugs; 110 dumbells x15 – 4 sets
jees, that sucks hope u get better bro
Biceps
Barbell Curls; 110x10, 132x8, 154x6
Preacher Curl; 52x10, 66x8, 79x6
Dumbbell Curl; 44Dblx12, 55x10, 66x8
Hammer Curls; 22x12, 33x10, 44x8, 50x6
Triceps
Cable Pushdown; 77x12, 88x10, 99x8, 110x6
Barbell Close Grip Bench Press: 132x10, 154x8, 198x6
Rope Pushdowns; 110x12, 132x10, 154x8
Skull Crunsher; 88x10, 110x8, 132x6
Forearms Superseries
Cable Reverse Curl; 3x15reps
Barbell Wrist Curl; 3x15reps
jees, that sucks hope u get better bro
Thanks Bro!! I feel better now, all that vitamins from the Pak helps a lot.. This week I just train 3 times, that’s pretty unusual, but I’m ready to smash the Iron this next week,)
It was the very First Time I try this Back and Wheels at the same day.. I had a very bizarre week.. Sick and step the gym only 3 times.. But Fuck I feel better right now so why doesn’t finish the week with a bizarre Workout.
Squats/Deads Superseries
Squats; 308x12, 352x10, 396x8
Deads: 264x10, 308x8, 352x6
Cable Rear pulldown/Leg Extensions Superseries
Cable Rear Pulldown; 143x12, 165x10, 176x8, 187x6
Leg Extensions; 176x12 198x10, 209x8, 220x6
Cable Front pulldown/Leg Curls Superseries
Cable Front Pulldowns; 121x12, 143x10, 154x8, 165x6
Legs Curls; 143x12, 165x10, 176x8, 187x6
Leg Press/Lever Bent Over-Row Supersets
Leg Press; 881x12, 992x8, 1157x6
Lever Bent Over-Row- 110x12, 132x10, 154x8
Calfs
Calf Rise Machine, 198x20, 220x18, 242x15, 264x13
Abs
Incline sit-up; 2x50
Twisting Crunch; 2x50
Glad to feel healthy again.. Squats and Deads superseries it’s tough but it’s a hell of a sensation at the same time.. Fell all entire body in Pain I love It!!
Shoulders
Barbell behind the Neck Press; 132x15, 176x10, 220x8(with a spotter), 264x6 (Personal Record with a spotter)
Dumbbells lateral Rise/Rear Lateral rise Superserie
Lateral Rise; 44lbs dumbbellsx12, 55x10, 66x8
Rear Lateral Rise; 33x12, 44x10, 55x8
Barbell Shoulder Press; 110x12, 132x10, 154x8, 176x6
Cable Front Rise; 66x12, 77x10, 88x8
Traps
Dumbbell Shrug; 110lbs dumbbells x 15, 132x12, 154x8
Lied Down Shrugs; 44x35, 66x30, 88x22
Chest
Incline Bench Press; 176x15, 198x12, 220x10, 242x8
Dumbbell Flys; 66lbs dumbbell x12, 77x10, 88x8
Barbell bench Press/ Incline Level bench press superserie
Barbell Bench Press; 176x15, 198x12, 220x10
Incline Level bench press; 176x15, 198x12, 220x10
CrossOver; 4x 88lbs per saide last set
Abs
Abs Machine 2x25reps
Twist 1x25reps per side
Incline sit-up; 1x50
Twisting Crunch; 1x50
Now I’m 100%
Cable Rear Pulldown; 132x12, 154x10, 176x8, 132x12
Cable Front Pulldown; 110x12, 132x10, 154x8, 110x12
Lever Pull Over; 176x15, 198x12, 220x10
Lever Seated Row; 176x15, 198x12, 220x10
Hyperextensions; 3x15 45lbs added
Deads; 220x15, 308x10, 352x8, 374x6, 132x30
Forearms
Barbell Wrist Curl; 3x15reps
Barbell Reverse Curl; 3x15reps
calves Superseries
Level Standing Calf Rise; 176x15, 198x12, 220x10
Horizontal Press Leg; 176x15, 198x12, 220x10
Lethal_Banana
02-08-07, 10:55 pm
Keep up the awesome work dude, and let's hope you keep staying at 100%!
Thanks for the support bro!! 100% or not Karma will ever fall..
Barbell Curls; 88x12, 110x10, 132x8 154x6
Cable Pushdown; 66x12, 77x10, 88x8 110x6
Barbell Preacher Curl; 79x12, 92x10, 105x8, 19x12
Cable Bent-Over Triceps Extension; 110x12, 132x10, 154x8, 110x12
Dumbbell Incline Curl; 22x15, 33x12, 44x10
Rope Pushdowns; 132x12, 154x10, 176x6 Warm up!!
Dumbbell Curls; 37x12, 44x10, 55x8, 66x6
Individual Triceps Extension; 33x12, 44x10, 48x8, 55x6
Forearms Superseries
Rope Roller (!); 3x15reps
Cable Reverse Curl; 3x15reps
Abs
Incline sit-up; 2x50
Twisting Crunch; 2x50
Felt Good Today.. My triceps burned like the Fire of Hell!! I love it..
To a full recover 2 Big Macs out off time.. No regrets ,)
Trismegistus
02-11-07, 11:52 am
Sure right about that. Moving from a small country to an even smaller one just stinks. But I'm here waiting for you and so is a gym. Work hard and keep going....
Sure right about that. Moving from a small country to an even smaller one just stinks. But I'm here waiting for you and so is a gym. Work hard and keep going....
Thanks bro!! Guys like us always make a Big Splash whoever we are..
Squats; 220x20, 308x15, 396x12, 485x8, 220x20
Hack Squats; 198x15, 264x12, 352x10, 440x8, 198x15
Leg Extensions/ Leg Curls Superseries
Leg Extensions; 132x12, 154x10, 176x8, 88x15
Leg Curls; 99x12, 121x10, 143x8, 88x15
calves
Seated Calf Rises; 4x15
Traps
Dumbbell Shrugs; 4x15
Almost puke several times during my Squats.. fortunatlly I didn’t do it; Like G Diesel said at once eat properly its to difficult to throw down everything during the train..
..Back at home was really hard Almost can’t walk, that means I had a good train haha!!
RedIron 392
02-11-07, 2:41 pm
Great leg session Bro!
Later
Great leg session Bro!
Later
Thanks Big Red… Always trying to do my best just like you or any other animal brotha ,)
squats are so sick Karma...Sick!
Bro could you remember me that Bad Ass Branch Warren legs workout you told me at once?!
I have to try that one..
Fellas I had some problems with my Internet in this last few days.. Everything ok right now so its time to up date;
Chest
Incline Bench Press; 198x12, 242x10, 264x8, 286x6
Decline Bench Press; 132x15, 198x12, 220x10, 242x8
Dumbbell Flys; 77lbs dumbbell x12, 88x10, 99x8
CrossOver; 4x -- 99lbs per side last set
Lower CrossOver;4x – 55lbs per side last set
Shoulders
Barbell behind the Neck Press; 176x12, 198x10, 220x8, 176x12
Lateral Rise; 44lbs dumbbellsx12, 55x10, 66x8, 33x12
Rear Lateral Rise; 44x12, 55x10, 66x8, 33x12
Front Rise; 33x12, 44x10, 55x8, 33x12
Traps
Dumbbell Shrug; 110lbs dumbbells x 15, 132x12, 154x8
Cable Shrugs; 176x15, 198x12, 220x10
yo, karma are you asking me about the Branch Warren leg routine?
and damn good db's shrugging! must have very good grip. i need to run the rack again myself...
Lever Pullover; 154x12, 176x10, 198x8, 154x12
Lever Bent-Over Row/ Individual Seated Row Superseries
Lever Bent-Over Row; 143x12, 165x10, 187x8, 110x15
Individual Seated Row; 110x12, 132x10, 154x8, 66x15
Deads; 264x12, 308x10, 352x8, 396x6 (new Mark)
Cable Straight Back Seated Row; 132x12, 165x10, 198x8, 110x15
Forearms
Barbell Wrist Curl; 3x 15-10
Barbell Reverse Curl; 3x 15-10
calves
Rise Calf Machine; 3x 15-10
Horizontal Press Leg; 33x15-10
Pretty Satisfied today, I increased my deads and that makes me feel really good..
TheNaturalG
02-16-07, 7:33 pm
Good job on those deads bro.
yo, karma are you asking me about the Branch Warren leg routine?
and damn good db's shrugging! must have very good grip. i need to run the rack again myself...
Not to you bro, but if you know it I really appreciate it!! This friend of my trismegistus, told me at once about a Sick Leg Workout that Branch try on one occasion..
I can’t remember about that butt I remember it’s totally sick!!
...And thanks for the comment bro!! I always carry some Traps with me ,)
Good job on those deads bro.
Thanks for the props Bro!!
...But I have to improve them Harder and Harder,)
Barbell Curls; 88x12, 110x10, 132x8 154x6
Cable Pushdown; 66x12, 77x10, 88x8 110x6
Dumbbell Curls; 44x12, 55x10, 66x8, 33x15
Triceps Extension; 66x12, 88x10, 110x8, 44x15
Barbell Preacher Curl; 79x12, 92x10, 105x8, 79x12
Rope Pushdowns; 132x12, 154x10, 176x6, 110x15
Hammer Curls; 40x12, 48x10, 61x8
Triceps Deeps; 20x, 15x 33lbs added, 12x 44 lbs added
Forearms Superseries
Barbell Wrist Curl; 3x15reps
Barbell Reverse Curl; 3x15reps
Abs
Incline sit-up; 2x50
Twisting Crunch; 2x50
Big Jawn
02-18-07, 5:35 pm
Your freaky strong bro, keep it up.
RedIron 392
02-18-07, 6:25 pm
Awsome workout Bro! I bet the guns were hot after that!
Later
Squats; 220x20, 308x15, 396x12, 485x8
Hack Squats; 198x15, 264x12, 352x10, 440x8
Press Leg; 440x15, 661x12, 881x10,1102x8
Leg Extensions/ Leg Curls Superseries
Leg Extensions; 132x12, 154x10, 176x8
Leg Curls; 99x12, 121x10, 143x8
calves
Seated Calf Rises; 4x15
Traps
Cable Shrugs; 4x15
Abs and Obliques
Abs Machine 4x25reps
Twist 2x25reps per side
Awsome workout Bro! I bet the guns were hot after that!
Later
Your freaky strong bro, keep it up.
Thanks for the support guys.. Means a lot!!
I feel I’m in a good way, Motivated and Progressing physically, mentally and in numbers.. My big concern right now is my left shoulder. A little infection is disconcerting my shoulder/chest workouts..
Need to resolve this one
Dumbbell Incline Bench Press; 77 lbs per sidex12, 99x10, 121x8, 55x16
Lever Chest Press; 187x12, 209x10, 231x8, 121x15
Lever Fly’s; 187 x12, 209x10, 231x8
Crossover; 3x -- 99lbs per side last set
Pullover; 3x – 110 lbs dumbbell Last set
Cable Pushdown; 66x12, 77x10, 88x8 110x6
Triceps Extension; 66x12, 88x10, 110x8, 44x15
Triceps Deeps; 15x 33 lbs added, 12x 44 lbs added, 10x 55 lbs added
Rope Pushdowns; 132x12, 154x10, 176x6, 110x15
Traps
Dumbbell Shrug; 110lbs dumbbells x 15, 132x12, 154x8
Cable Shrugs; 176x15, 198x12, 220x10
Abs
Incline sit-up; 2x50
Twisting Crunch; 2x50
Switch to push/pull technique to recover from my shoulder soreness.. From now on I will shot my shoulders individually until I fell better!!
Got my Product M today.. Nice look ,) Start Next week with this new bad boy
Dumbbell Incline Bench Press; 77 lbs per sidex12, 99x10, 121x8, 55x16
Lever Chest Press; 187x12, 209x10, 231x8, 121x15
Lever Fly’s; 187 x12, 209x10, 231x8
Crossover; 3x -- 99lbs per side last set
Pullover; 3x – 110 lbs dumbbell Last set
Cable Pushdown; 66x12, 77x10, 88x8 110x6
Triceps Extension; 66x12, 88x10, 110x8, 44x15
Triceps Deeps; 15x 33 lbs added, 12x 44 lbs added, 10x 55 lbs added
Rope Pushdowns; 132x12, 154x10, 176x6, 110x15
Traps
Dumbbell Shrug; 110lbs dumbbells x 15, 132x12, 154x8
Cable Shrugs; 176x15, 198x12, 220x10
Abs
Incline sit-up; 2x50
Twisting Crunch; 2x50
Switch to push/pull technique to recover from my shoulder soreness.. From now on I will shot my shoulders individually until I fell better!!
Got my Product M today.. Nice look ,) Start Next week with this new bad boy
Take care of the shoulders bro good numbers yoou throwing up.
Take care of the shoulders bro good numbers yoou throwing up.
Always trying to do my best brotha… thanks for the Support!!
Leg Extension; 55x20, 110x12, 132x10, 154x8, 55x20
Press Leg; 440x20, 661x12, 881x10, 1146x6, 440x20
Dumbbell Lunge; 3x—88lbs dumbbellx8 last set
Leg Curl; 55x20, 110x12, 132x10, 154x8, 55x20
Calves Superseries
Lever Standing Calf Rise; 198x20, 220x17, 242x 15, 264x13
Horizontal Press Leg; 374x20, 396x17, 418x15, 440x13
Forearms Superseries
Barbell Wrist Curl; 3x15reps
Barbell Reverse Curl; 3x15reps
Barbell behind the Neck Press; 176x12, 198x10, 220x8, 176x12
Dumbbell super set – Front Rise, lateral Rise and Rear Lateral rise alternating-
22x25, 33x20, 44x15, 55x10, 22x25
Shoulder Press; 110x12, 132x10, 154x8, 176x6, 110x12
Traps
Dumbbell Shrugs; 66 lbs dumbbells 4x 50reps
*Just an apart Believe me or not this crappy health club only have 66lbs dumbbells maximum…
You can easily imagine how the skinny little boys felt when the animal step the gym haha!! STARING me like a beast in the ZOO!!
Abs
Abs Machine; 4x25
TheNaturalG
02-26-07, 8:03 pm
Sick Shoulder preses behind your neck bro. Lol at the 66 lb. maximum, your gyms almost half way to my gyms max, I feel bad for you bro.
Sick Shoulder preses behind your neck bro. Lol at the 66 lb. maximum, your gyms almost half way to my gyms max, I feel bad for you bro.
I will feel bad with myself if this was my all time gym brotha!!
Fortunately it was just that single day..
…Believe me bro this Sissy Health Club is just 30 seconds way of my home but I walk almost 20 minutes just to use a really bad ass gym haha!!
TheNaturalG
02-26-07, 8:17 pm
I will feel bad with myself if this was my all time gym brotha!!
Fortunately it was just that single day..
…Believe me bro this Sissy Health Club is just 30 seconds way of my home but I walk almost 20 minutes just to use a really bad ass gym haha!!
Whatever it takes lol. I love working out in a gym that can inspire you, and not some pansy health club. My gym has got pictures of bodybuilders hung up all around it circling the gym. I like walking around looking at them between sets for some extra motivation.
Whatever it takes lol. I love working out in a gym that can inspire you, and not some pansy health club. My gym has got pictures of bodybuilders hung up all around it circling the gym. I like walking around looking at them between sets for some extra motivation.
Yes I have to agree big G!! By away your Home seems great brotha!!
Back
Cable Rear pulldown; 132x15, 154x12, 176x10, 198x8
Individual Seated Row; 110x12, 132x10, 154x8, 66x15
Lever Pullover; 154x12, 176x10, 198x8, 154x12
Cable Front Pulldown; 110x15, 132x12, 154x10, 176x8
Hyperextensions; 4x15 with 44lbs added
Biceps
Barbell Curls; 88x12, 110x10, 132x8 154x6
Barbell Preacher Curl; 79x12, 92x10, 105x8, 79x12
Alternating Seated Dumbbell Curls; 33 lbs dumbbells x12, 37x10, 44x8, 33x12
Hammer Curls; 40x12, 48x10, 61x8, 40x12
Forearms Superseries
Barbell Wrist Curl; 3x15reps
Barbell Reverse Curl; 3x15reps
Calves
Rise Calf Machine; 3x 15-10
Horizontal Press Leg; 3x 15-10
Start Tomorrow with my M project.. I will post my progress at my ATP Log; Link soon as possible brothas!!
My home for the next 3 weeks; http://forum.animalpak.com/showthread.php?t=3311