Add stepping on stage for 2013 to my Bucket List!

[Gym God]

Hello Everyone!

Here is a first of me with over 14 years in the Bodybuilding & Fitness industry of helping others I am going to step on stage in the Men’s Physique Division on Saturday, April 13th, 2013 in Stratford, ON Canada. Since the majority here are United States citizens, this is sanctioned by the Ontario Physique Association, which is sanctioned by the CBBF (Canadian Bodybuilding Federation), which is sanctioned by the IFBB.

At the age of 40 I thought why not? Lets add this to the Bucket List!

Yes, I was that guy who poked fun at Board Shorts. However there is a place for this category. Knowing that I would have a hard time adding the mass I would need to 'compete' in bodybuilding and that it's been suggested to step on stage, I say what the hell - might as well give it a go. :)

I will begin my ‘Contest Prep come the New Year’ under the guidance of Craig Bonnett of www.ContestPrep.com (http://www.ContestPrep.com). Craig and Julie Bonnett have both put my wife, Julie Lockhart on the National stage in the Women’s Physique Division.

Once my prep begins, I will then begin noting my diet and caloric intake, as well as body measurements, which will be taken on a weekly or bi-weekly schedule. Until then I will make random posts and training. Currently, I just workout what I feel like. I am not on a specific program at this time. I do workout 5-6 days a week and typically just concentrate on 1 muscle group from 40 minutes to 75 minutes depending on the muscle group.

I look forward to answering any questions you may have.

Supplements:
BLUE STAR NUTRACEUTICALS™
ISO-SMOOTH™ Vanilla Dream
VITALITY™ for Active Men
OMEGA BLUE™
EXTREME RUSH™ BLUE RASPBERRY
PURBLUE™ Creatine Monohydrate

Tuesday, December 4th, 2012
BACK

Fixed Lat Pulldown (Star Trac) – I alternate with this and a regular Lat Pulldown as I like the depth with this machine.

120 x 25 (warm-up)

160 x 20

210 x 12

230 x 8

Rack Pull (Just experimenting with this exercise, as it’s been some time since I did it. Kept weight light.) SS w Wide Grip Pull-Up

145 x 12
Bodyweight x 8

145 x 12
Bodyweight x 8

145 x 12
Bodyweight x 8

Seated Cable Row SS w Cable Face Pull

160 x 12
140 x 20

190 x 10
160 x 15

230 x 6
190 x 12

I finished off with 30 minutes of cardio. Keep in mind I have played soccer all my life and for a good portion at the Provincial Level (State Level), and I hate cardio! LOL!

[Gym God]

Good morning Peeps! Normally I workout in the wee hours of the morning however, I'll be blasting Chest this evening and will posting tomorrow morning.

[Jordan Coburn]

I'll be following! good to see some more canadians on this board!

[Gym God]

I'll be following! good to see some more canadians on this board!

Cheers Cobe16! Thanks for following!

[Gym God]

Going to make a quick update from last night then heading to the gym. I'll follow up tomorrow or Saturday with some pics from 3 years ago to give you an idea of my potential as well as where I'm at, about 30-35 lbs heavier.

Wednesday, December 5th, 2012
CHEST

Incline Dumbbell Bench Press

65 x 20 (warm-up)
75 x 15
85 x 10
90 x 8

Incline Dumbbell Flys

50 x 12
60 x 12
70 x 12
70 x 12

Flat Barbell Bench Press

145 x 20
195 x 6
195 x 8
195 x 8

Seated Fly's

150 x 12
160 x 12
170 x 12
180 x 8

[Gym God]

Alright, so decided to be a little unorthodox with my arm workout tonight. I hit opposing body parts rather than hitting biceps first and then triceps...

Thursday, December 6th, 2012
ARMS

Hammer Curls (Rope)

60 x 20
75 x 15
90 x 12
105 x 10

Tricep Pressdown (Rope)

90 x 20
105 x 20
120 x 15
150 x 12

Lateral Standing Bicep Curls (Cable Cross-Over area)

30 x 15
45 x 12
60 x 12
75 x 8

Single Arm Tricep Extension (Cable)

45 x 12
60 x 12
60 x 12
75 x 10

Straight Bar Arm Curl

60 x 15
80 x 10
80 x 12

Skullcrushers

70 x 20
90 x 12
90 x 12

Hopefully tomorrow I'll get a couple pics up.

[Gym God]

As mentioned, a few pics. Keep in mind for these pics from about 2 1/2 years ago, I was weighing in at about 163 lbs and standing at 5'10" -->


http://i1288.photobucket.com/albums/b481/Gym_God/184980_10150182950363012_7754227_n.jpg


http://i1288.photobucket.com/albums/b481/Gym_God/180840_10150172770223012_5462688_n.jpg


... and then recently as of a couple months ago, standing at 205 lb approximately -->


http://i1288.photobucket.com/albums/b481/Gym_God/384242_10151466534888012_381681961_n.jpg

[Jordan Coburn]

Based on those pics of you in the 160's you have a really good look for MP. Workouts look good! keep it up!

[Gym God]

Based on those pics of you in the 160's you have a really good look for MP. Workouts look good! keep it up!

Thanks Cobe. I have put on some size since then. I would like to come in that look at about 175. I'm that type of guy always busting a nut to put on weight so when I drop, it messes with the mind. Even though... I know better than that! LOL

I have my abs all year round even after a night of binging. Where as my wife here, has to diet her ass off for it - poor thing. Kind of pisses her off, but different genetics. She'll be back on the National Stage this year for Women's Physique - stacked! She'll be dieting with me so it's great as a team!

[Jordan Coburn]

Thanks Cobe. I have put on some size since then. I would like to come in that look at about 175. I'm that type of guy always busting a nut to put on weight so when I drop, it messes with the mind. Even though... I know better than that! LOL

I have my abs all year round even after a night of binging. Where as my wife here, has to diet her ass off for it - poor thing. Kind of pisses her off, but different genetics. She'll be back on the National Stage this year for Women's Physique - stacked! She'll be dieting with me so it's great as a team!

I;m just the opposite! I got fat kid paranoia so i watch the scale like a hawk! Good for your wife! I know a ton of boys doing nats from my neck of the woods doing nats this year because its in Hali...should be a good show!

[Gym God]

Only a few guys I know with that paranoia. We do it to ourselves by putting this pressure on us! LOL!

Lots of muscle from the East Coast! This past years for the WP, it was in Edmonton with the Bodybuilders. 2013 WP is the West Coast with everything else. That's wrong. The WP should still be with the Bodybuilders as they have all the same mandatories and routine. It's going to be a long night on the West side. :mad:

[swingslammer]

Who is the topless chick?.....and of course good luck and hard work, because it takes more than just luck.

[Gym God]

Who is the topless chick?.....and of course good luck and hard work, because it takes more than just luck.

Hard work ... definitely!

The topless would be my wife, Julie Lockhart. You can sometimes find her lurking the boards under the User Name: hotchickjulie

[Gym God]

Saturday, December 8th, 2012


60 minutes of cardio out of the way for the day. BTW... I have never been a fan of cardio. Guess it's time to practice what I preach. I may be hitting Legs later today. Yup... a split session at the gym today.


I wasn't able to hit the gym for a split session on the 8th as I would of liked. However, this is what I was able to get down yesterday.

Sunday, December 9th, 2012
CARDIO - 30 Minutes
LEGS (Quads/Hams/Calves)

Barbell Squats

145 x 20
195 x 15
245 x 12
295 x 8 (definitely not one of my stronger days but knowing that I haven't been consistent with squats, this was expected)

Bulgarian Lunge SS with Seated Calf Raise

(BL) BW x 20
SCR 90 x 20

(BL) 15 x 20
SCR 140 x 15

(BL) 25 x 20
SCR 180 x 10

Leg Extension (Single/Single/Double)

70 x 10 --> 70 x 10
110 x 15

80 x 12 --> 80 x 12
130 x 12

90 x 8 --> 90 x 8
170 x 12

Standing Single-Leg Curls

50 x 12 --> 50 x 12

60 x 12 --> 60 x 12

70 x 10 --> 70 x 10

[Gym God]

Monday, December 10th, 2012
Warm-Up on the ARC - 15 minutes
BACK


Fixed Lat Pulldown (Star Trac) – I alternate with this and a regular Lat Pulldown as I like the depth with this machine.


150 x 25 (warm-up)
180 x 15
225 x 12
240 x 8


Reverse Grip Pull-Downs


150 x 12
165 x 10
180 x 8
180 x 8


Bent-Over Dumbbell Rows


85 x 12
85 x 12
90 x 10


Reverse Fly Machine


150 x 15
165 x 12
180 x 10

[Gym God]

Alright... update from this mornings training session. Note - When I train first thing in the morning, I prefer to train in a fasted state. Why? Just because I do... ;)


Wednesday, December 12th, 2012
Warm-Up - 15 minutes
SHOULDERS


Iso-Lateral Shoulder Press - Hammer Strength (Single arm & facing the back of the seat)


25 x 20 (warm-up)
35 x 25
45 x 25
90 x 12
90 x 12


Lateral Dumbbell Raise SS with Front Plate Raise


15 x 12
35 x 12


20 x 12
35 x 12


20 x 12
35 x 12


Rear Flys on Pec Deck SS with Shoulder Shrugs (Hammer Strength)


150 x 12
90 x 15


165 x 12
135 x 15


165 x 12
135 x 12


Note - my shoulders are continuously sore as I've had a separation in one along with surgery, and a partial in the other. Different times of the year they're more sore than other times. Sore enough that it's difficult to turn-over in bed. :(

[Gym God]

Thursday, December 13th, 2012
CHEST

Incline Dumbbell Press

55 x 25 (Warm-up) (Yes… I take a good number of sets to warm-up)
65 x 20
75 x 15
85 x 12
95 x 7

Incline Dumbbell Fly’s (Different type of grip so don’t know how to call it. Basically my knuckles are facing behind with a regular fly movement)

25 x 20
25 x 25
35 x 15
40 x 15

Iso-Lateral Decline Press

45 each side x 20
90 each side x 15
135 each side x 10

Cable Cross Over’s (Lower setting from under, rather than the typical up high)

30 x 15
45 x 12
60 x 12

[Gym God]

Friday, December 14th, 2012
ARMS

Straight Bar Bicep Curls

60 x 15
70 x 12
80 x 11
90 x 9

Incline Dumbbell Alternating Dumbbell Curls

30 x 12
SS with Ball Crunches x 25
30 x 15
SS with Ball Crunches x 50
30x 12
SS with Ball Crunches x 50
(My shoulders are giving out before heavy resistance being put on the biceps.)

Seated Curls (Preacher on the Hammer Strength)

70 x 15
SS with Standing Side Oblique – 85 x 15 each side
90 x 15
SS with Standing Side Oblique – 85 x 15 each side
95 x 9
SS with Standing Side Oblique – 85 x 15 each side

Decline Skullcrushers with EZ-Curl Bar

70 x 12
SS with Decline Crunches x 15
90 x 12
SS with Decline Crunches x 15
90 x 15 (Squeezed them out)
SS with Decline Crunches x 15

Cable Rope Extension (Pressdown)

120 x 15
150 x 12
165 x 12

Single Arm Cable Kickbacks

15 x 12
SS w Roman Chair Leg Raise x 15
20 x 12
SS w Roman Chair Leg Raise x 15
25 x 12
SS w Roman Chair Leg Raise x 15

[ManimalPatB]

Nice...I will def be following along brother!!!!!!!!!!!!!!!!

[Gym God]

Nice...I will def be following along brother!!!!!!!!!!!!!!!!

Cheers brother! Thanks for following. :byeb:

[Gym God]

Saturday, December 15th, 2012
OFF


Sunday, December 16th, 2012
HAMSTRINGS / CALVES
Warm-up on the bike - 30 minutes


Prone Leg Curls


90 x 20
105 x 15
120 x 12
150 x 8


Standing Single Leg Curls


50 x 15
60 x 12
60 x 12
70 x 8


Romanian Deadlift


145 x 15
235 x 12
235 x 12


Adductors (machine)


105 x 20
SS w Seated Calve Machine 230 x 12
120 x 15
SS w Seated Calve Machine 260 x 12
135 x 15
SS w Seated Calve Machine 310 x 9

[Gym God]

Monday, December 17th, 2012
BACK


Fixed Lat Pulldown (Star Trac) – I alternate with this and a regular Lat Pulldown as I like the depth with this machine.


150 x 25 (warm-up)
180 x 15
225 x 12
240 x 8


Iso-Lateral High Pulldowns


45 (each side) x 20
70 x 20
90 x 12
135 x 7


Bent Over Dumbbell Rows


85 x 12
85 x 12
85 x 12


Straight Arm Pulldowns


105 x 12
SS w Face Pulls (Incline Pull) 170 x12
SS w Back Extension 180 x 12


120 x 12
SS w Face Pulls (Incline Pull) 190 x12
SS w Back Extension 190 x 12


135 x 10
SS w Face Pulls (Incline Pull) 190 x12
SS w Back Extension 190 x 12

[ManimalPatB]

Nice updates!!!

What made you finally compete after being in the biz for 14 years? Was it like a you know I work in the industry for so long, why not give it a shot?

How are you doing your supps?

[Gym God]

Nice updates!!!

What made you finally compete after being in the biz for 14 years? Was it like a you know I work in the industry for so long, why not give it a shot?

How are you doing your supps?

You know... I just felt like biting the bullet and doing it. Add this to my list of things to do and to most important... learn something knew. My wife will be back on the National Stage this year, so maybe I'll join her.

Supplement Use:
EXTREME RUSH pre-workout followed by about 3-5 PURBLUE Creatine Monohydrate post-workout.
I ran STATUS for about 8 weeks to just help get the test levels healthy gain.
My staples are VITALITY for ACTIVE MEN (multi) and OMEGA BLUE (fish oils).
I also use my ISO-SMOOTH and BCAA XD for post-workout. I just jumped on the BCAA XD to experiment with immediately post-workout and as soon as I wake up.

[Gym God]

Tuesday, December 18th, 2012
SHOULDERS


Shoulder Press (Smith Machine)


50 x 25 (warm-up)
SS with Front Plate Raise 35 x 15
70 x 20
SS with Front Plate Raise 45 x 12
90 x 15
SS with Front Plate Raise 45 x 12
120 x 3
SS with Front Plate Raise 45 x 12


Incline Machine Shoulder Press


120 x 20
SS w Crunch 50
150 x 15
SS w Crunch 50
180 x 12
SS w Crunch 50


Cable Cross Over


30 x 12
30 x 15
30 x 12


Side Lateral Raise


20 x 12
SS w Decline Crunch 15
20 x 12
SS w Decline Crunch 15
20 x 12
SS w Decline Crunch 15

[Gym God]

Wednesday, December 19th, 2012
CARDIO - 45 minutes on the bike & 15 minutes on the elliptical
BICEPS

Straight Bar Bicep Curls

60 x 15
70 x 12
90 x 10
100 x 6 (partial reps)

Seated Curls (Preacher on the Hammer Strength)

45 x 20
90 x 15
100 x 10

Hammer Curls (Dumbbell)

25 x 15
30 x 12
35 x 12

Seated Cable Curls (Preacher)

35 x 15
40 x 12
45 x 12

Typically I would do Biceps with Triceps but limited on time. I'll be super setting triceps with upper legs (quads) next round.

[Gym God]

I couldn't sleep worth crap last night. Way TOO MUCH going on so I got out of bed at about 4:00am and did....


Thursday, December 20th, 2012
CARDIO - 45 minutes on the bike & 15 minutes on the ARC


... then went back to bed for an hour.

[Gym God]

Well I went back to the gym last night finish off my legs for the week. I split the training up for these...


Thursday, December 20th, 2012
LEGS


Leg Extension


90 x 25 (warm up) My body has been getting sore in these past years so I pretty much start off everything at high reps)
150 x 15
190 x 10
210 x 8


Leg Press (Pivot not Sled)


270 x 25
540 x 15
630 x 12
810 x 4
360 x 15


Lunges


35 DB x 12 ea Leg
35 DB x 12 ea Leg
35 DB x 12 ea Leg


Abduction


110 x 25
130 x 20
150 x 20

[Gym God]

Saturday, December 22nd, 2012
CHEST w Triceps


Iso-Lateral Flat Chest Press


45 x 30 (warm-up)
70 x 20 (")
90 x 13
135 4


Incline Dumbbell Press


60 x 15
SS w Single Tricep Kick Backs 20 x 20
75 x 15
SS w 25 x 15
85 x 9
SS w 30 x 12


Machine Fly (Pec Deck)


130 x 20
SS w Rope Press Down (Tricep Extension) 120 x 20
170 x 12
SS w 135 x 10
175 x 12
SS w 135 x 10

Stomach flu on Sunday and still recovering today.

[Gym God]

After taking a few days off and fighting a 'bug' for a day, which drained the crap (literally) out of me, I finally made it back into the gym yesterday for a session.


Wednesday, December 26th, 2012
BACK


Lat Pull Down


120 x 20 (warm-up)
150 x 15
180 x 8
195 x


T-Bar Rows


90 x 15
105 x 12
135 x 8


Iso-Lateral DY Row


90 x 12
100 x 12
115 x 8


Incline Pull


190 x 15
SS w Reverse Fly's 130 x 12
210 x 8
SS w Reverse Fly's 130 x 12
230 x 8
SS w Reverse Fly's 130 x 8

[Gym God]

Thursday, December 27th, 2012
Hamstrings / Calves


Warm-up on the Bike (30 minutes)


Seat Leg Curls


110 x 20
120 x 15
130 x 12
150 x 12


Standing Single Leg Curls


50 x 12
SS w Abduction 110 x 25
60 x 10
SS w Abduction 130 x 20
60 x 12
SS w Abduction 150 x 10


Romanian Deadlifts


145 x 15
195 x 12
225 x 8


Abduction


130 x 15
SS w Standing Calve Raise 220 x 17
130 x 16
SS w Standing Calve Raise 260 x 15
130 x 15
SS w Standing Calve Raise 300 x 15

[M4BTEAM]

Good luck with your contest in April.

[Gym God]

Good luck with your contest in April.

Cheers! Thank you for the well wishes!

[Gym God]

Saturday, December 29th, 2012
CHEST

Smith Incline (no bar weight included)

90 x 20
140 x 15
180 x 4
110 x 12

Dumbbell Hammer Press (Flat Bench)

55 x 20
60 x 15
70 x 12
70 x 12

Incline Dumbbell Fly's

40 x 20
50 x 15
60 x 8

Iso-Lateral Decline Press

90 x 20
125 x 12
125 x 10

[Gym God]

Sunday, December 30th, 2012

ARMS


Straight Bar Curls


60 x 15

70 x 12

80 x 8

90 x 6


Hammer Strength Seated Bicep (Preacher)


90 x 8

90 x 8

100 x 8


Alternate Dumbbell Curl


35 x 10

35 x 10

40 x 6



Tricep Press Down


120 x 20

165 x 15

180 x 12

185 x 10


Tricep Overhead Extension (Rope)


120 x 8

120 x 8

120 x 8


Tricep Kick Backs


25 x 15

30 x 12

35 x 10

[Gym God]

Today was an in and out morning. Up about 20 minutes late makes the world of difference when you're on a time restraint.

Monday, December 31st, 2012
CARDIO (Warm-up) 35 minutes on the bike.
SHOULDERS

Side Lateral Raise
15 x 12 x 3
SS w Front Dumbbell Raise
15 x 12 x 3
SS w Bent Over Reverse Fly's
15 x 12 x 3

Dumbbell Shoulder Press
45 x 20
55 x 15
60 x 15
70 x 8

Shrugs
90 x 20
135 x 15
160 x 12
180 x 8

HAPPY NEW YEAR!!!!

[broadys]

HNY 2 U 2

I am following along

[Gym God]

HNY 2 U 2

I am following along

Likewise and thank you for following.

Update from yesterday:

Tuesday, January 1st, 2013
LEGS


Squats
Bar x 20
145 x 20
225 x 12
275 x 5
315 x 1
325 x 1


Lunges
25 x 10
25 x 10
40 x 10
50 x 5


Leg Extensions
130 x 18
190 x 12
230 x 8
235 x 8


Supplements:
BLUE STAR NUTRACEUTICALS™ --> www.BlueStarNutraceuticals.com
ISO-SMOOTH™ Vanilla Dream
VITALITY™ for Active Men
OMEGA BLUE™
INSANE RUSH™ BLUE RASPBERRY
PURBLUE™ Creatine Monohydrate
BCAA XD™


Once I 'officially' begin my prep, around the 13th of this month. I'll list my diet and caloric intake that way there we get a better idea of what's going on. Currently I eat pretty much what ever and have a common sense approach with healthy living. Always have and always will.

[Gym God]

Wednesday, January 3rd, 2013
BACK


ISO-Lateral Lat Pulldown
165 x 20
195 x 15
225 x 10
240 x 9


Close Grip Pull-Downs
135 x 12
150 x 12
165 x 9


Single Arm Dumbbell Rows
85 x 8
85 x 8
90 x 8


Straight Arm Pull Downs
120 x 17
150 x 8
150 x 8

[The Solution]

Saw a couple reviews on another forum about your protein line, looked pretty promising. ANy chance you will have a booth at the arnold?

[Gym God]

Saw a couple reviews on another forum about your protein line, looked pretty promising. ANy chance you will have a booth at the arnold?

Thanks Bob. I was planning to get us down there but we're going to pass this round. My job is to make it happen sooner than later, so possibly next year. I'm pretty sure I'll be heading down there though for meetings.

[Gym God]

Friday, January 4th, 2013
CHEST

Incline Bench Smith Machine (no bar added)
90 x 20
140 x 12
160 x 8
180 x 3 DS 90 x 13

Hammer Dumbbell Press
55 x 18
60 x 15
65 x 12
75 x 10

Incline Dumbbell Fly
50 x 15
60 x 8
60 x 6

Iso-Lateral Decline Press
100 x 15
125 x 10
135 x 8

[Gym God]

Saturday, January 5th, 2013
Warm-up 35 minutes on the bike
HAMSTRINGS/CALVES/ABS


Seated Leg Curl
100 x 15
120 x 15
140 x 12
160 x 10


Standing Single Leg Curls
50 x 12
SS w Adduction Machine
130 x 15
60 x 12
SS w Adduction Machine
140 x 18
60 x 10
SS w Adduction Machine
150 x 12


Romanian Deadlifts
145 x 15
SS w Side Obliques
90 x 20
195 x 12
SS w Side Obliques
90 x 20
195 x 12
SS w Side Obliques
90 x 12


Seated Calve 45 degree
240 x 12
SS w Roman Chair Leg Raise
20
260 x 14
SS w Roman Chair Leg Raise
20
260 x 14
SS w Roman Chair Leg Raise
20


Standing Calve Raise
240 x 15
SS w Seated Crunch
150 x 10
280 x 10
SS w Seated Crunch
150 x 15
300 x 9
SS w Seated Crunch
150 x 15

[Gym God]

Sunday, January 6th, 2013
ARMS

Alternating Dumbbell Curls
30 x 15
35 x 12
45 x 6
40 x 8

Standing Straight Bar
65 x 15
85 x 10
85 x 8

Standing ISO-Lateral Cable Curls
50 x 12
60 x 12
70 x 8

Incline Alternating Dumbbell Curls
30 x 12
35 x 8

Close Grip Bench
145 x 18
165 x 12
185 x 8
195 x 7

Tricep Press Down (v-bar)
60 x 20
80 x 12
80 x 12

Over Head Rope Extension
60 x 20
80 x 12
90 x 8

Single Arm Kick Backs
(No rest)
30 x 12
30 x 12
30 x 6

[Gym God]

Monday, January 7th, 2013
SHOULDERS

ISO-Lateral Shoulder Press
45 each side x 25
70 each side x 20
90 each side x 20
125 each side x 7

Upright Row w Easy Curl
60 x 15
80 x 12
90 x 9

Lateral Dumbbell Raise
20 x 15
25 x 12
30 x 8

Rear Fly
30 x 12
30 x 12
30 x 10

Trapezius (Shrugs)
90 each side x 20
135 each side x 15
180 each side x 10

[MIKE]

Good log! You were damn sure shredded in your pics!! Keep it up

[Gym God]

Good log! You were damn sure shredded in your pics!! Keep it up

Cheers Mike! Thanks for stopping by. I officially begin my prep on Saturday - 12 weeks out. I'll probably create a new link and post in contest prep section. Start it fresh with my diet and training regime in place.

Wednesday, January 9th, 2013
HAMSTRINGS/CALVES


Seated Leg Curl
110 x 20
130 x 12
150 x 3 ...then tweaked it.
Dropped to 90 x 3 ....finished!!!


Single Leg Dumbbell Deadlift (don't know proper name)
30 x 15 each side
30 x 15 each side
30 x 15 each side


I'm toast with Hammies! Not cool... with a little tweak! :mad:


Abduction
130 x 20
140 x 15
150 x 15


Adduction
110 x 20
150 x 20
170 x 12

[Gym God]

Thursday, January 10th, 2013
BACK

Lat Pull Down (StarTrac)
165 x 20
210 x 12
225 x 8
225 x 8

T-Bar Row
90 x 15
115 x 12
115 x 12
115 x 12

Seated Rows (Hammer Strength)
125 ea side x 12
135 ea side x 12
145 ea side x 12

Pullover (Hammer Strength)
180 x 12
200 x 10
200 x 10

[Gym God]

Prep has officially begun, so I've moved this over and started fresh --> http://forums.rxmuscle.com/showthread.php?110225-2013-Gym-God-let-the-battle-begin!