View Full Version : Bat_Man's got some work to do
Sup Fellas,
Im new here on the boards and i thought id start a training log to record my workouts and get your guy's support. My plan is to compete in my first natural bodybuilding competition in 2011. Standing at 6 ft1 and 193 lbs, my immediate goal is to put on some overall mass.
My current training split is the following:
Day 1: Heavy Upper Body day
Day 2: Heavy lower body Day
Day 3: Off
Day 4:Chest/biceps/triceps hypertrophy
Day 5:Legs hypertrophy
Day 6: Back/Shoulder hypertrophy
Day 7: off
So basically, on my first 2 days i stick to basci compound movements and try to lift as heavy as possible. On my 3 hypertrophy days, I foccuss more on getting a pump and depleting my glycogen levels. There is obviously alot more volume on my 3 hypertrophy days.
As for my diet, I am trying to clean bulk. I normally eat 500 calories above maintenance. A typical bulking phase will last 8 weeks, on the 9th week i drop to 500 cals below maintenance in order to lean out abit and then after 1 week of cutting i immediately go back to bulking again.
My current macros are 220 protein/ 435g carbs/ 80g fat.
As for supplements, i am currently using the following protocol:
Meal 1: Multi, 500 mg vitamin C, 500mg glucosamine, 2 uni-liver tabs
Meal 2: 2 uni liver tabs
Mela 3: 2 uni-liver tabs, 2 fish oil
Meal 4: 2 uni-liver tabs
Immediately pre workout: 5g bcaa + 2g beta alanine
Immediately post workout: 10g Bcaa
Meal 5 (15 minutes after the bcaas): PWO Shake: 30g whey/50gs simple carbs/ 5g creatine
I also take a vitamin b-complex, 500mg glucosamine, 500mg votamin C and 300mg ALA
Meal 6: 2 uniliver tabs, 2 fish oil
Pretty simple, nothing too fancy...
So I will start logging my workouts as of tomorrow and if you guys have any suggestions lemme know!
So today was Upper body power day. It was a pretty good workout and i was completely destroyed at the end which is good. Im trying to prioritize my chest since its lagging. Ive yet to find out what really works for me when it comes to chest.
1- Incline db press: 6 x 70, 5 x 75, 6 x 75
2- Hammer incline machine: 2pps x 3 sets of 8 reps
3- Pec deck: 12X 165, 12 x 165
4- Braced incline db rows: 6,6,6 drop set
5- Rack chins: bodyweight x 10 for 2 sets
6- Hammer strenght rows: 2 x 12
7-Db Press: 2 x 8
8- cable lateral raise: 2 x 15
9- BB curl 2 x 6
10- Preacher curl: 2 x 10
11- skull crushers: 2 x 8
12- cable press downs (ez bar) 2 x 10
Thats it thats all. Overall it was a good workout. Its taken me some time to adapt to the amount of volume im currently doing but like anything else i have managed to adapt and make progress.
Tomorrows gonna be legs so going to make sure to get some rest.
Peace
Nice workout there bat-man, im in for this!!!!!
Nice workout there bat-man, im in for this!!!!!
Thanks for the support bro
Hey fellas,
Today was legs and it was one hell of a workout. Went something like this:
1- Squats: 3 x 8, 6, 225 X 6
2- Machine squats: 2 x 10, 8 (4pps)
3- Leg extensions superset with walking lunges: 2 x 12 reps (150 lbs) + 30 yards
4- Seated leg curls: 3 x 10,8,8 (150)
5- Lying leg curls 2 x 15 (90)
6- Standing calf raise superset with standing toe raise to failure: 3 x 12 (90)
7- Seated Calf Raises: 2 x 8 (1 1/2 p)
Was a pretty great workout and i was proud that i haden't puked until my very last set when i felt some food come up. Was not very pleasent. Still managed to get my post workout shake down, with difficulty. A job well done.
Tomorrow is my off day so im going to slightly drop my cals. My macros will be 220-385-80. Then wednesday will be chest which i really need to work on, so ill be coming full force!
See ya
Firedrake
11-16-09, 9:11 pm
Welcome to Here! That's some fine work goin' on -- how long have you been training?
Welcome to Here! That's some fine work goin' on -- how long have you been training?
Thank you, Ive been training for 3 years, but ever since i made the decision to compete about 6 months ago ive taken my training to a whole new level. Ive learned that you cant get anywhere in this sport without discipline and consistency.
I see yoy are from Canada, I actually live in Montreal, not too far from Ontario.
Soldier
11-16-09, 11:29 pm
Thank you, Ive been training for 3 years, but ever since i made the decision to compete about 6 months ago ive taken my training to a whole new level. Ive learned that you cant get anywhere in this sport without discipline and consistency.
I see yoy are from Canada, I actually live in Montreal, not too far from Ontario.
Great attitude. Discipline and consistency are both essential, and you appear to have them down. Keep it up.
Great attitude. Discipline and consistency are both essential, and you appear to have them down. Keep it up.
Thanks brother, i like to approach things a day at a time. Thanks for stopping by
Great leg workout bro, way to kill it!!!!
Oh and firedrake's from Ontario, CALIFORNIA brotha he live bout 45mins away from me.
Bat_Man
11-19-09, 10:51 am
Hey Guys,
Yesterday was Chest and arms. It was a pretty solid workout. While my arms might not be growing that much in size i feel like they have leaned out and look alot fuller and denser. I normally tend to do heavier lifting on my first 2 power days where my rep range varies between 6-8 reps. Whereas on my hypertrophy days ill increase my reps and really try to get a max pump. My rep range varies from 8-15 reps.
Incline Bench Press (with 2 second pause): 3 x 10, 8, 8 (155)
Flat DB Press: 3 x 10, 8, 8 (drop set to failure) Really focussed on MMC
Incline flies: 4 x 15-12 reps with a superset of push ups to failure on the last set
Weighted stretch on flat bech with DB for 60 secs
Alternating DB hammer curls: 3 x 10 (40's)
Concentration curl 3 x 12-15 (arm hanging like Arnold in pumping Iron)
French Press 3 x 8-10
Reverse grip cable extensions: 3 x 10-12
Since my chest is lagging ive really been putting alot of effort into besting the shit out of it as much as possible. That is my mission on every chest day.
Until next time, ill see you at the same Bat time, same Bat channel.
Peace
Bat_Man
11-19-09, 10:53 am
Great leg workout bro, way to kill it!!!!
Oh and firedrake's from Ontario, CALIFORNIA brotha he live bout 45mins away from me.
Thanks man, love training wheels, actually gonna hit them again tonight. OOps my bad thought it was Ontario Canada! Haha
Firedrake
11-19-09, 7:29 pm
Thanks man, love training wheels, actually gonna hit them again tonight. OOps my bad thought it was Ontario Canada! Haha
It's okay -- a LOT of people make that mistake, including some shippers.
I know what you mean about making the decision to compete -- it sort of changes your whole focus in the gym on those days you just don't feel "into it." SOMEthing tells you the other guys you're going to be onstage with aren't slacking, so you'd better not, either.
Great chest and arm work -- you'll be feeling that for a few days.
I just got back frm training wheels. Im currently gulping down some BCAAs and my legs are still on fire. Todays workout was similar to yesterdays chest workout. I stuck to a higher rep range and really went for a maximum pump.
Front squats: 3 x 12, 12, 10 (135)
Hack Squats: 3 x 12, 12, 10 (2 pps + 25lbs)
Leg extension: 4 x 20 (120lbs) This was killer, my legs were pumping battery acid!
Lying leg curl: 3 x 10-12
Standing leg curl 3 x 12
Donkey calf raise: 4 x 10-12
Seated calf raise: 2 x 15 (went full extension on these and finished off with a great pump)
Im going to pound some food now, ill see you all next time at the same bat time, same bat channel.
Peace
It's okay -- a LOT of people make that mistake, including some shippers.
I know what you mean about making the decision to compete -- it sort of changes your whole focus in the gym on those days you just don't feel "into it." SOMEthing tells you the other guys you're going to be onstage with aren't slacking, so you'd better not, either.
Great chest and arm work -- you'll be feeling that for a few days.
Thats exactly how I feel and today was one of those days but i kicked myself in the ass and made sure I worked double hard.
Lol shit that must suck when they screw up your order!
By the way I took a look at your photos after the contest with Rage, sick transformation man, made me want to do it even more! We'll see what happens
Firedrake
11-19-09, 8:05 pm
NICE work! You're legs are gonna be lovin' that . . .
Found it brother. Im subbed. Great work!
Bat_Man
11-23-09, 12:43 pm
Hey sorry i wasent able to post my workout earlier. On saturday i did back and shoulders. Here is my workout:
1. Wide grip chin ups x 15, 12, 12
2. Wide grip lat pull downs 105 x 15, 120 x 12, 135 x 12
3. DB rows: 50 x 15, 60 x 12, 70 x 10 /drop set 45 x 10/ drop set 25 x 10
4. Close grip low cable row: 120 x 12, 135 x 12, 150 x 10
5. Cable pullovers: 2 sets to failure
6. Db shoulder press: 45 x10, 45 x 10, 45 x 10 (slow tempo, squeezing delts at top)
7. Lateral raise: 2 x 15 (25lbs)
8. Reverse peck deck superset with db shrugs: 2 x 12/8
Shoulders and back were pumped like crazy. My back is actually still feeling it 2 days later.
Tonight ill be doing my heavy upper body workout, give you guys an update when its done.
Bat_Man
11-23-09, 12:47 pm
Found it brother. Im subbed. Great work!
Welcome bro, lets do this!
Looks like a good workout batman!
Firedrake
11-23-09, 8:26 pm
Yeah, looking at those pulls, I can believe your back is still feeling it!
Looks like a good workout batman!
Yeah, looking at those pulls, I can believe your back is still feeling it!
Thanks guys, back is finally feeling better 4 days later..lol
I wasnt able to log yesterdays workout. I did upper body and i was pretty destroyed afterward, i actually fell asleep like 20 minutes after my PWO meal.
1. Incline DB Press: 70 x 6, 75 x 6, 75 x6
2. Incline hammer press: 2pps x6, 2 pps x 6, 2 pps x 6
3. Pec Deck: 150 x 12, 165 x 12 (PR)
Back was still pretty damaged from saturdays workout, so i slightly lowered my weight on back exercises.
4. Rack chins: 2 x 12
5. Braced narrow grip t-bar row: 2p x 6 for 3 sets
6. Hammer strengt row: 2 1/2pps x 12,12
7. DB Press: 60 x 8,8,8
8. Lateral raise machine (normally do cables here but they were taken and time was a'wastin, didnt want to lose my pump): 90 x12, 12
9. BB curl: 85 x 8, 95 x 8 (PR)
10. Preacher curl: 55 x 12, 12
11. French press machine
12. Cable pressdown
Was a great workout, and although i was petty beat up afterward, it was well worth it. I hit 2 PRs wchich im pretty happy about.
Todays was heavy leg day:
Now heres the thing, I had the shittiest day at work, working on the same shitty file and my boss was riding my ass all day long. Then my workout partner bails on me, so im stuck doing legs alone. On my way to the gym I was making up excuses as to why it would be ok for me to miss a day, I was telling myself it would be ok because Ive been pretty consistent over the last few months and fuck it im pretty tired anyway.....then all i could think of was me stepping on stage next year and having skinny ass legs because i didnt put in the work when i was supposed to. NO WAY, I headed to the gym, bit the bullet and pushed through like a tank. I might not be the strongest guy in the gym, nor the biggest one, but I can tell you something I will not be outworked. And just the fact that I know deep down inside that i put in all the effrot I could is more rewarding to me than winning first place at my first contest...although that would be pretty sweet....:)
Squats (ATG) 185 x 8, 8, 10
Squat machine: 3 pps x 10, 4 pps x 7
Leg extension super set with walking lunges (brutal, legs were on fire): 2 sets of 135 x 12 + 30 yards of lunges.
Seated leg curls: 150 x 8,8,8
Lying leg curls: 75 x 15,15 (slow, squeeze at top)
Standing calf raise: 90 x 12 + 12 reps to failure no weight (3 sets)
Seated calf raise: 2 x 12
Tomorrow is my off day, Ill see you guys on thursday! Peace
Way to get your ass in there and do the work!
Sorry i haven't had time to update my workouts lately. I did Chest and arms yesterday:
Incline smith machine press 3x8
135 x 10
155 x 8
155 x 8
Flat DB Press 3 x 10 (focussed on MMC)
50's x 10
50's x 10
50's x 10
Incline Db Fly 4 x 12-15 / superset of push ups to failure on last set
30 x 12
30 x 15
30 x 15
30 x 15 + 12 push ups
Flat Db stretch for 60 secs with 30's
Alternating Hammer curls 3 x10
40's x 10
40's x 10
40's x 10
concentration curls 3 x 12
27.5 x 12
30 x 10
30 x 10
decline skull crushers: 3 x 8
60 x 8
60 x 8
60 x 8
reverse grip push downs 3 x 12
105 x 12
105 x 12
105 x 12
Was a good workout and im definitely feeling it today.
I also did legs today:
Front Squats: 3 x 10
135 x 10
135 x 10
135 x 10
Pendulum squats: 3 x 12 (close stance for outer quad sweep)
Leg extension: 4 x 20 FEEL THE BURN BABY
105 x 20
110 x 20
115 x 20
120 x 20
Lying leg curls: 3 x 12-10 (slow and focuss on MMC)
75 x 12
90 x 10
90 x 10
Single leg curl: 3 x 12
45 x 12
45 x 12
45 x 12
Donkey calf raise: 4 x 10-12
100 x 12
100 x 12
100 x 12
120 x 10
Seated calf raise: 3 x 15-12 ( 2 sec squeeze at top)
1 p x 15
1 1/2 p x 12
1 1/2 p x 12
Way to get your ass in there and do the work!
Thanks brotha
Firedrake
11-28-09, 9:43 pm
Two nice sessions! Well done!
That leg session looks particularly good -- but, how do you do, "pendulum squats"?
Two nice sessions! Well done!
That leg session looks particularly good -- but, how do you do, "pendulum squats"?
Second this!
Bat_Man
11-29-09, 12:07 pm
Two nice sessions! Well done!
That leg session looks particularly good -- but, how do you do, "pendulum squats"?
Second this!
Thanks fellas!
I found a video of marc lobliner doing pendulum squats. The beginning is kind of silly but here it is:
http://www.youtube.com/watch?v=DxKKG1QsFYs
Luckily my gym has a pendulum machine, ive heard its pretty rare. If you guys get a chance to try it out I think it could really benefit your leg development, particularly if you closen up you foot stance to hit the outer quad sweep. I was doing sets of 12 with low weight and my legs felt like they were going to melt off by the 8th rep...lol
Bat_Man
12-01-09, 11:02 am
Yesterday was Upper Body Power day. I trained for 2 hours and drained my body of every last bit of energy it had. Although i felt like shit walking out of the gym, I felt like I got the job done.
This week I changed up my chest training to focuss more on my middle chest instead of upper chest. I do this every third week.
Flat DB Press:
60 x 6
70 x 6
75 x 6 (PR)
Hammer seated press:
165 x 8
195 x 8
195 x 8
Incline db press
40 x 10
40 x 10
Rack chins:
25lbs plate x 10
25 lb plate x 12
Incline brace t-bar row (close grip)
2 pp x 6
2 pp x 6
Hammer machine Row
2pps + 25 x 12
2pps + 35 x 10
Weighted stretch hanging from chin bar (60 seconds)
DB shoulder press
60 x 6
60 x 6
60 x 6
Machine lateral raise (very little rest)
90 x 12
90 x 12
90 x 12
Barbell curls
90 x 8
95 x 8
Preacher curls
60 x 10
60 x 10
Seated overhead cable tricep extension
50 x 8
50 x 8
Cable press down (ezbar grip)
120 x 10
120 x 9
So this was a great workout, lots of volume and heavy lifting. My body felt raped but at the same time i left the gym with a grin like i was happy to have raped my body, like getting raped is what i do best. ITS GROWTH TIME BABY!
Congrats on the PR!
Thanks bro! Flat dumbell press has always been a difficult exercise for me, but ive managed to triple the amount of weight i can lift since i started, so it just goes to show that with a little dedication you can meet your goals. Also, one should not avoid an exercise just because hes not good at it.
Yesterday was heavy leg day, bring the pain baby! My training partner ditched me again so i trained with my best friend (who is a little less experienced, but at least the man has balls).
Squats (ATG)
185 x 6
205 x 6
225 x 6
Hack Squat Machine
3pps x 7
3pps x 7
Leg extension superset with walking lunges (with 20lbs db)
135 x 12 + 20 yards of lunges
135 x 12 + 20 yards of lunges
Seated leg curl
120 x 8
120 x8
125 x 8
Lying leg curl
75 x 15
80 x 12
Standing calf raise (3 sets to failure)
Seated calf raise (2 sets to failure)
The workout went pretty well, especially for hamstrings, i slowed my reps down and really focussed on squeezing my hamstrings. Afterward me and my buddy hit up a nearby restaurant for some chicken breast and a baked potato.
Did some catch up read'n bro, sorry haven't check'd in for a min. But you got some damn good workouts in here....keep at it!
Did some catch up read'n bro, sorry haven't check'd in for a min. But you got some damn good workouts in here....keep at it!
Great leg day Bat man.
Thanks guys, good to hear from you again DBOY!
Today is my moms b-day and i promised the family i would have supper with them so instead of going to the gym after work at 6pm, I went this morning at 5:45am. I gotta say, I have much respect for all you guys that wake super early and head to the gym, its definitely not easy. I had a great workout nonetheless, and i made sure i brought my A game for chest and arms:
Flat bench press on smith machine
135 x 10
155 x 10
155 x 10
Incline db press
40 x 12
45 x 10
50 x 10
Pec Deck Machine
120 x 15
120 x 15
135 x 12
135 x 12 superset of push ups to failure (got about 12 with full range of motion)
60 sec db stretch on flat bench
Alternating curls
35 x 10
40 x 8
40 x 8
Concentration curls (arm hanging) Squeeze on every rep
25 x 15
27.5 x 12
30 x 10
Decline Skul crushers
60 x 8
60 x 8
60 x 8
Reverse cable pulldown
90 x 12
90 x 12
90 x 12
Great way to start my day! Thinking of hitting a few early training sessions more often.
Great workout for doing it out of your "time zone".
Firedrake
12-03-09, 1:59 pm
Beautiful work, Bats -- I've come to LIKE early morning training -- it gets the day off to a roaring start.
Great workout for doing it out of your "time zone".
Beautiful work, Bats -- I've come to LIKE early morning training -- it gets the day off to a roaring start.
Thanks boys, ya i think im going to give morning training a shot during the holidays, it will change things up a little!
Great workout batman, I dnt even want to think bout working out that early....n a happy bday to your mom bro, hope she has a great one.
Bat_Man
12-04-09, 11:32 am
Great workout batman, I dnt even want to think bout working out that early....n a happy bday to your mom bro, hope she has a great one.
Thanks! She deserves it for all the hard work she puts in for me and my family.
Bat_Man
12-05-09, 10:27 am
Yesterday i hit legs. Unfortunately it started off a little shaky, since i started to get a tight feeling in my lower back while doing front squats but i toughed it out and pushed through the rest of the workout. I dropped the weight a little to prevent any back injuries. Although i was pissed at the time, im glad i took things slow because i woke up feeling fine today, no back pains. Sometimes you gotta weigh things out. You might have to drop the weight for one workout but at least it will keep you in the gym which is most important.
Front squats:
135 x 10
145 x 8
Pendulum squats
50 x 12
50 x 12
50 x 10
Leg extension
105 x 20 (FOR 4 SETS)
Lying hamstring curls
75 x 15
90 x 12
95 x 12
Standing hamstring curls
35 x 12
40 x12
45 x10
Donkey calf raise
80 x 12
100 x12
120 x12
120 x 12
Seated calf raise
1p x 15
1p +10 x 12
1p + 25 x 12
Hey guys here is a late update for saturdays back and shoulder hypertrophy workout:
Wide grip chin ups: 12, 10, 10
Wide grip lat pull downs
105 x 15
120 x 12
120 x12
DB rows
60 x 12
65 x 12
70 x 10
Glose grip low cable rows
120 x 12
135 x 10
150 x 10 (PR)
Cable pull overs
45 x 20
45 x 25
DB shoulder press
45 x 12
50 x 10
50 x 10
Db lateral raise
25 x 12
25 x 12
Reverse pec deck
120 x 12
135 x 10
DB Shrugs
70 x 10
70 x 10
I also did 45 minutes of low intensity cardio yesterday (im noticing ive been adding a little unwanted bodyfat)
So far i am pretty happy with my progress, ive managed to add another 2 pounds in the last 2 weeks. Im currently sitting at 196.8 lbs. Id like to hit 200lbs within the next month.
Bat_Man
12-07-09, 11:02 pm
Hard work in here Batty!
Thanks Seneca!
Tonight i went in to do upper body. I worked out alone because my training partner didnt show again. Starting to consider training alone from now on and dropping my training partners ass.
Incline DB press:
75 x 6
75 x 6
75 x 6 (PR)
Seated Hammer strenght press
135 x 8
150 x 8
165 x 8
Incline db Flys
40 x 10
40 x 10
Rack chin ups (weighted with 25 lbs)
10, 10
Braced t-bar rows (close grip)
2p x 8
2p x 8
Close grip hammer rows
165 x 10
180 x 10
DB Press
60 x 7
65 x 5 (PR)
Lateral raise machine
90 x 12
90 x 12 (short rest between sets)
BB Curls
90 x 8
100 x 5 (PR)
Preacher curl
60 x 12
60 x 12
Overhead tricep extension machine
75 x 8
90 x 8
EZ bar push downs
105 x 10
120 x 10
Great work batman, congrats on the PR's brotha. Keep hittn it hard and you'll hit that 200lbs mark
Firedrake
12-08-09, 1:33 am
Training partners aren't worth shit if they don't show up. I'd say give him one more chance, then dump him!
Great work, nonetheless!
Great work batman, congrats on the PR's brotha. Keep hittn it hard and you'll hit that 200lbs mark
Training partners aren't worth shit if they don't show up. I'd say give him one more chance, then dump him!
Great work, nonetheless!
Thanks guys. Yup i followed your advice and dropped his ass. He was making up excuses telling me that his schedule conflicts with mine and that he'd like to wait till after the christmas holidays to train with me again. I told him that if he wasn't going to put in the work now then id prefer he wouldnt waste my time. I got a competition to train for. Sure it might be in a year, but i need to bring my A game every single day if i want to make an impact on the stage.
Today i hit chest and arms:
Incline Smith Machine Press:
135 x 10
155 x 8
175 x 8
Incline hammer strength machine press
90 x 12
90 x 12
90 x 12
Flat db flys
30 x 12
30 x 12
30 x 12
30 x 12 with a final superset of pushups to failure (i got 12 in)
DB Hammer curls
35 x 10
40 x 8
40 x 10
Cable curls (straight bar)
75 x 12
90 x 12
90 x 12
Decline skull crushers
60 x 9
60 x 8
60 x 8
Reverse cable pushdowns
90 x 12
90 x12
90 x 12
Pretty good workout, im already starting to like training alone :)
ProteinJunkie
12-11-09, 1:08 am
Pretty good workout, im already starting to like training alone :)
Subbed. I train alone and love it. You can always count on you. Keep it up bro...I'll be watching.
Bat_Man
12-11-09, 10:02 am
Subbed. I train alone and love it. You can always count on you. Keep it up bro...I'll be watching.
Thanks bro, your absolutely right you can always count on yourself.
Hey guys sorry i havent been updating lately, shit has been crazy at work and i havent had time for much other than working, training, eating and sleeping. Today i did a full upper body workout.
Incline DB Press:
75 x 6
75 x 6
80 x 4 (PR)
Incline hammer strength machine
2pps x 8
2 pps x 8
2 pps x 8
Decline db press
60 x 8
60 x 10
60 x 10
Braced tbar rows
1p +35lbs x 8 (3 sets)
Rack chins
8, 10 (25lbs on my lap)
DB row
65 x 10
70 x 10
70 x 10
Machine shoulder press
120 x 8
135 x 6
135 x 6
Lateral raise machine
75 x 12
90 x 12
105 x 12
BB curls
90 x 6
100 x 6 (PR)
Preacher curl machine
90 x 10
90 x 10
French press machine
50 x 12
50 x 12
Cable pushdowns (v-bar)
120 x 10
120 x 10
Bat_Man
12-18-09, 11:02 am
Hey guys, here are some updates from my last 2 workouts:
Leg day:
Squats
185 x 6
205 x 6
225 x 6
Squat machine
3 pps x 10
3 1/2 pps x 8
Leg extension superset with walking lunges (30yards)
120 x 12 + 30 lunges (15lb dbs)
120 x 12 + 30 lunges (15 lbs dbs)
Seated hamstring curls
105 x 8
105 x 8
110 x 8
Lying hamstring curls
75 x 15
80 x 12
Calf press
210 x 12
210 x 12
210 x 12
seated calf raise
1p x 15
1 1/2 p x 12
Chest and arm day:
Incline bench press
135 x 10
155 x 8
165 x 8
Seated hammer strength machine press
150 x 12
165 x 10
195 x 8
Decline bench press superset with pec deck
135 x 12 / 120 x 12
135 x 12 / 120 x 12
135 x 12 / 120 x 12
135 x 12 / 120 x 12
Hammer curls
35 x 10
40 x 8
40 x 10
Cable curls
75 x 12
80 x 12
80 x 15
Decline skull crushers
60 x 10
60 x 9
60 x 8 (couldnt squeeze the last one out, triceps were tight)
Reverse cable pressdown
90 x 12
90 x 12
90 x 12
Strong sessions bro. Keep it up!
Great looking sessiong there brotha, keep that shit up!!!
Strong sessions bro. Keep it up!
Great looking sessiong there brotha, keep that shit up!!!
Thanks boys!