Results 136 to 140 of 140
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01-06-2016, 12:19 AM #136
1/1/15
work gym
1 hour treadmill
800 calorie read outWNBF Pro Bodybuilder
B.S. Degree Exercise Science
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01-06-2016, 12:20 AM #137
1/3/16
CHEST
commercial gym
Bench Press: 135x10, 185x10, 225x4, 275x4, 275x4, 275x4, 275x4, 275x4, 275x4, 275x5
Pec Dek: 170x10, 210x10, 250x10
Hammer Decline: 2p2qx10, 4px10, 4p2qx10, 6px8
DB Parallel Incline Press: 25x10, 35x10, 45x10, 55x10, 65x10
Hammer Incline: 4px10, 4p2qx10, 6px10WNBF Pro Bodybuilder
B.S. Degree Exercise Science
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01-06-2016, 12:24 AM #138
1/4/16
LEGS
Commercial Gym
Wide Squat: 135x10, 185x10, 225x5, 275x5, 315x5, 335x4, 345x4, 345x4, 355x4, 355x4, 345x4
Leg Press 8 plates(total) x10, 10x10, 12x10, 14x10
Bodymasters Leg Curl: 70x10, 90x11, 110x10, 140x7WNBF Pro Bodybuilder
B.S. Degree Exercise Science
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01-06-2016, 01:31 AM #139
1/5/16
CALVES & SHOULDERS
commercial gym
Seated Calf Raise: 2px15 (4 sets)
Donkey Calf: 280x15, 300x15, 300x15
Calf Press: 10px15 (4 sets)
DB Laterals: 20x10, 25x10, 30x10, 35x10, 40x10+15 cheats
Wheel Turns: 45x10 (4 sets)
Front Raise Pullbacks: 20x10, 25x10, 30x10
Around the Worlds: 20x10, 25x10, 30x10
BB Upright Row: 45x10, 95x10, 115x10, 135x8
Rear Delt Row: 95x10, 135x10, 185x8
Reverse Upright Row: 95x10, 135x10, 225x10 supersetted with reverse shrug x10 and first set of...
BB Shrug (mixed grip): 225x10, 315x12, 405x12, 405x12WNBF Pro Bodybuilder
B.S. Degree Exercise Science
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10-28-2016, 03:34 AM #140
Since going back to a regular routine I seem to have maintained a good amount of the strength gained from this program. On the big 3 my final sets are Deadlift 405x10, Squats 365x10 and Bench 275x5. I am not doing 7 sets of those with 5 minutes in-between though and no triples. Lost some weight so good to have those numbers still up.
WNBF Pro Bodybuilder
B.S. Degree Exercise Science
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