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BRIGNAC
01-02-13, 8:11 pm
This is something i should have started a while back but for all the wrong reason i didnt. So now here it is. I havent been in the game very long still learning and researching alot, and with the help from my mentor "Guns" ill pick up pretty quick but i know ill never stop learning and will only become more wise and hope one day i can return the favor and inspire someone new. So that being said ill start with this weeks work...
Monday= National chest day and tri's

Pre-1 1/2 scoop Rage mellon
Post-Gatorade just for some rehydrate action need a post, and some pizza
-stretch out the rc's
BB Bench
135x10x2
160x5, 170x5, 200x5, 225x8, 225x8

Incline DB press
75x10, 85x10, 95x8

Crossovers
10 high/10 mid/10 low x 3 sets

VBar pushdowns
5 sets x 12-15 wrkd up to 160

Single DB OH ext
3 sets x 15

Wide reverse pushdowns
3 sets x 10 + 5 w/ 5 sec pause

Kettlebell swings
50lbs x 10 x 3 sets

I forgot to mention up top that i am following the 5-3-1 program for my core lifts on a 4 day a week schedule. So i did that on my bench and then tried to keep up with Guns on the accessory movements whooped me.

BRIGNAC
01-02-13, 8:22 pm
Tuesday 1/01/13
Back/Bi
Pre-1 1/2 scoops Rage melon
Stretch out the Rc's
Deads
5x165, 5x205, 5x250, 5x275, 5x315, 10x350

Med hammer grip pulldowns
2 sets x 12, 2 sets x 10 (drop set last set) worked up to 210
BB single arm rows w/ no straps
1plate x 12
2 plates x 12 x 2

Close grip cable rows
3 sets x 12(drop set last set) worked up to 235
Straight arm pulldowns
3 sets x 12 w pause

Ezbar Curls w wide grip
70x12
90x12x2 last set + 4 drags

Ran rack hammer curls
30/20/15/10 x 6 reps each
35/25/20/15 x 6 reps each
45/35/25/15/10 x 6 reps each

Single arm machine preacher curls
3 sets x 12

Hypers
3 sets x 12-20

Good day here and definitely feel it now. "Guns" still dragging me behind him its rough but what doesnt kill me makes me stronger and i aint diein today lol.

BRIGNAC
01-05-13, 11:46 am
Thursday 01/03/13,
Had to work out of town, but there was a snap fitness right down the road from my jobsite so i hit it up. First time there so had to figure out where everything was. Wanting to go straight in to military press right after some r/c stretching but even tho there was plenty places to curl at this location there was still a group of guys curling on the squat rack! douche bags! So instead i decided to change it up a little bit.

db over head press
65x15, 75x10, 80x8, 85x8, 90x6, from there pretty much ran the rack from 60lbs and down @10lb drops for burn out.

db front raise
30x12, 35x12, 40x10, 30x10, 20x15

db lat raise
25x12, 30x12, 35x10, 40x8, 30x10, 20x12

Cable front raise w/pause @ top
30x12, 35x12x2

Rear Delts on peck deck
145x12x2, 160x10x2

Shrugs
225x20x2, 275x15x2

Pretty good work out was definitely burnt. Was decked out in my red animal tee and A logo hat, had a few guys ask what it was, i was kinda stunned i mean the guys were in probably late 20's and pretty strong. I explained the forvm to them and they seemed pretty interested in the place hope they check it out.