[Karma]

Back to the business today before two days of plenty rest. Chest today , I will post my train soon as I can.

Later

[Karma]

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.

[Karma]

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.

[Karma]

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.

[BigRick]

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

[Karma]

Originally Posted by BigRick

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]

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

[Karma]

Originally Posted by Wolf Man CHG

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

[D-Bomb]

subscribed. keep it going karma my man.

[Karma]

Originally Posted by D-Bomb

subscribed. keep it going karma my man.

Thanks big D, your knowledge is welcome!!

Back today, let’s see what happen…

[D-Bomb]

Originally Posted by Karma

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.

[Karma]

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.

[Karma]

“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…

[D-Bomb]

those are huge volume numbers on the deads!!!!

[Karma]

Originally Posted by D-Bomb

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.

[D-Bomb]

Originally Posted by Karma

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!

[Karma]

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!!

[Karma]

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.

[Karma]

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;)

[Karma]

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.