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Mako
06-10-10, 10:34 am
Here is the deal, I been Fucking off for too damn long.
I orriginaly posted on a "Hardgainer" topic, This is my "Gaining Hard" Post..
Watch my log daily here.

Mako

C.Coronato
06-10-10, 10:36 am
Good to see your started bro. Thank you for your service as well, it certainly doesn't go unrecognized on these boards.

Mako
06-10-10, 10:52 am
Day 1 Chest Flat Bench
Incline Bench
Decline Bench
Butter Fly
Day 2 Arms Incline Curls Dumbbell
Tri Extension
Cable Curl (Single)
Cable Curl (EZ Bar)
Cable Tri (Rope)
Cable Tri (V-Bar)
Burn-Out
Day 3 Legs Squats
Extension's
Curls
Calf Extensions
Lunges
Day 4 Rest Rest
Day 5 Back High Row (Machine)
Seated Low Row (Cable)
Pull Ups (Wide Grip)
Close Lateral PD's
Shrugs
Day 6 Shoulder Shoulder Press
Rear Raise (Machine)
Strait arm Cable Raise
Upright Row (Ez-Bar)
"Robert" Burn-Outs
Day 7 Rest Rest

I work 4 sets of each the first two sets are low Weight and 12, than 10 reps, with the 2nd and 3rd sets at high weight. 8 reps, 6 reps. FYI i throw in a few good Ab Workouts about every other day.. and stay far away from Cardio..

the above program is also my Firing order and i do not deviate.

Today was Back day and this is my log.

Rep's Lbs Rep's Lbs Rep's Lbs Rep's Lbs
High Row (Machine) 12 120 10 130 6 160 6 160
Seated Low Row (Cable) 12 80 8 90 6 120 6 160
Pull Ups (Wide Grip) 12 0 12 0 8 0 6 0
Close Lateral PD's 12 100 10 120 8 130 6 130
Shrugs 15 100 12 100 8 125 8 125


I am just starting my meal log and Supplement log so i will have it in tomorrow.

Mako
06-10-10, 11:01 am
its a shame i cant post attachments that looks like shit

Mako
06-11-10, 6:15 am
Shoulder Press 12 70 12 95 10 110 6 150
Rear Raise (Machine) 12 55 10 65 8 80 6 100
Strait arm Cable Raise 12 25 10 30 8 35 6 40
Upright Row (Ez-Bar) 12 50 10 60 8 75 6 80
"Robert" Burn-Outs 0 0 0 0 0 0 0 0

Not to much to speek of, just a typical shoulder day,

C.Coronato
06-11-10, 7:31 am
its a shame i cant post attachments that looks like shit

What kind of attachments are you looking to post up? Like pictures ? Simply upload them into photobucket and then you can post them.

Mako
06-11-10, 8:32 am
the attachment was going to be more like an excel spreadsheet. but i didnt even think of photobucket for progress pics..
thanx