Holy hell 315x10 on close grip press your triceps are gonna be nice!! Very nice brother!
Hell yea bro, I love it bc I am down like 25 pounds in weight but I have barely lost a step with my strength, 3 weeks out and Im still training heavy. I feel after the show, I am gonna have the sickest offseason ever
Nothing in life is ever handed to me, I go out take that shit for myself.
6:30 PM- Worlds Gym- trained with Chris (I told Chris I wanna go heavy to go heavy today and he was like ur 3 weeks out are you sure, I was like fuck yea I am lets do this shit)
1 serving Atomic 7 intra
Chest:
Incline DB Press: 2 warmups, 120's x 10, 140's x 10, 160's x 8, dropset 85's x 8
Flat BB Bench: 135 x 15, 2 sets of 225 x 10, 235 x 10, dropset 185 x 6, dropset x 135 x 6
Supersetted:
Low Cable Crossovers: 2 x 12
with
Peck Deck Flyes: 2 x 12
Stretched
Cardio: 25 minutes on the elliptical
2 packs of Nitro and 1 scoop EAA Nitro/10 grams Universal Glutamine postworkout
1 serving of Atomic 7 and 1 pack of Animal Flex with my postworkout meal
Nothing in life is ever handed to me, I go out take that shit for myself.
Bi's:
Seated DB Curls: 2 warmups, 2 x 12
Seated Machine Preacher Curls: 2 x 10, double dropset x 15,15
Standing SIngle Arm Cable Curls: 2 x 10, dropset x 15
Stretched
Calves:
Seated Calf Raises: 2 warmups, 5 x 8, double dropset x 20,20
Standing Bodyweight Raises: 4 x 25
Abs (Giant Set- 3 sets):
Rope Crunches: 15 reps
Hanging Bent Leg Raises: 15 reps
Machine Crunches: 15 reps
Seated In and Outs: 15 reps
Cardio: 25 minutes on the elliptical
2 packs of Nitro and 1 scoop EAA Nitro/10 grams Universal Glutamine postworkout
1 serving of Atomic 7 and 1 pack of Animal Flex with my postworkout meal
Nothing in life is ever handed to me, I go out take that shit for myself.
"I don't need no arms around me.
And I dont need no drugs to calm me.
I have seen the writing on the wall.
Don't think I need anything at all.
No, don't think I'll need anything at all.
All in all it was all just bricks in the wall."-Pink Floyd
Shoulders:
Standing DB Side Laterals: 2 warmups, 40's x 10, 50's x 10, 60's x 15, double dropset 30's x 8, 20's x 10
Seated Smith Press: 135 x 12, 2 sets of 225 x 10, 275 x 10, dropset 185 x 8, dropset 135 x 12
Standing DB Front Raises: 2 x 10 each arm
Supersetted:
Seated Hammer Press: 2 x 15
with
Seated Machine Side Laterals: 2 x 15
Reverse Peck Deck Flyes: 4 x 15-10, dropset x 15
Stretched
Cardio: 25 minutes on the elliptical
2 packs of Nitro and 1 scoop EAA Nitro/10 grams Universal Glutamine postworkout
1 serving of Atomic 7 and 1 pack of Animal Flex with my postworkout meal
Nothing in life is ever handed to me, I go out take that shit for myself.
Bi's:
Standing Close Grip BB Curls: 2 warmups, 3 x 10-12, double dropset x 15,15
Supersetted:
Standing Preacher Bar Cable Curls: 3 x 12-10
with
Seated Machine Preacher Curls: 3 x 12-10
Spider Curls: 2 x 10
Stretched
Tri's:
Preacher Bar Skulls and Press (reps were the same for both): 2 warmups, 3 x 10, dropset x 15
Supersetted:
Reverse Grip Pushdowns: 3 x 12-10
with
Rope Pushdowns: 3 x 12-10
Seated Machine Extensions: 2 x 10
Stretched
Calves:
Supersetted:
Donkey Calf Raises: 2 warmups, 5 x 10-8
with
Standing Bodyweight Calf Raises: 5 x 10
Abs:
Supersetted:
Machine Crunches: 3 x 20
with
Seated In and Outs: 3 x 20
2 packs of Nitro and 1 scoop EAA Nitro/10 grams Universal Glutamine postworkout
1 serving of Atomic 7 and 1 pack of Animal Flex with my postworkout meal
Nothing in life is ever handed to me, I go out take that shit for myself.
Back:
Chins: 2 x 15
Standing Lat Pulldowns: 3 x 10, dropset x15
Seated Lat Pulldowns: 1 x 12, dropset x 12, 1 x 10, dropset x 12
One Arm DB Rows (2 sets): 120's x 10, dropset 85's x 10
T-Bar Rows: 1 x 12, dropset x 12, 1 x 10, dropset x 10
Standing Narrow Grip Lat Pulldowns: 3 x 15
Stretched
Calves:
Standing Calf Raises: 2 warmups, 5 x 8, double dropset x 20,20
Seated Calf Raises: 5 x 10-8, double dropset x 20,20
2 packs of Nitro and 1/2 scoop EAA Nitro/20 grams Universal Glutamine postworkout
2 servings of Atomic 7 and 1 pack of Animal Flex with my postworkout meal
Nothing in life is ever handed to me, I go out take that shit for myself.