Results 196 to 210 of 245
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11-13-2015, 04:17 PM #196
Dumbbell rows. 10 reps 5 sets. (70lbs warm-up 12 reps) then 10/10/8/8 90 -120lbs (to failure on last set)
T-Bar rows 10 reps 5 sets. (45lbs warm-up 12 reps) then 10/10/8/8 90 - 170 lbs (to failure on last set)
Machine assisted chins 12 reps 6 sets. (5 second negatives on all reps.)
Cardio
Elliptical - 35 Minutes Level 6-8
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11-14-2015, 03:03 PM #197
Calves
Standing - One warm up set then 12 reps*4 sets 240 -480lbs.
Cardio
Elliptical - 30 minutes levels 6-8.
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11-15-2015, 02:26 PM #198
EZ Bar curls 10 reps 5 sets One warm up set 15 reps 50lbs, then 5 sets 10 reps 75-125lbs
Spider Scott curls 10 reps 5 sets One warm up set 15 reps 20lbs then 4 sets 10 reps 25-40lbs to failure on 40lbs with a 5 second negative
Close grip bench press - 10 reps, 5 sets One warm up 90lbs then 4 sets 135 - 225lbs
Triceps cable push downs - 12 reps, 4 sets
Triceps overhead extensions - 12 reps, 4 sets
Cardio
Elliptical - 30 Minutes Level 6-7
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11-16-2015, 02:32 PM #199
Close stance squats 2 warm up sets then 5 sets 10/10/8/8 225 - 370lbs
Wide stance hack squats one warm up 135lbs then 4 sets 10/10/8/8 225 - 425lbs
Close stance leg presses one warm up 135lbs then 4 sets 10/10/8/8 225 - 680lbs
SLDLs 12 reps one warm up 135lbs then 4 sets 10/10/8/8 185-335lbs
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11-17-2015, 06:01 PM #200
Big numbers on that leg workout and like the variety in close stance squats to wide stance hacks back to close stance leg press.
WNBF Pro Bodybuilder
B.S. Degree Exercise Science
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11-18-2015, 04:39 PM #201
Flat bench press ( smith machine ) 1 warm up set then 10/10/8/8 135 - 240lbs (last set is to failure)
Incline bench dumbbell presses 1 warm up sets then 10/10/8/8 55lbs- 85lbs (last set is to failure)
Incline dumb bell flys 12 reps *4 sets 25lbs-45lbs.
Shoulder seated barbell military press one warm up set then 10/10/8/8 90-145lbs. (last set is to failure)
Upright rows 12 reps *6 sets 65-120lbs (One second pause at top of reps). (last set is to failure)
Trap bar shrugs
12 reps *6 sets 135 - 365lbs
Cardio
Elliptical - 30 minutes levels 5-8.
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11-18-2015, 04:41 PM #202
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11-19-2015, 03:04 PM #203
Forearms
Bench forearm curls 10 reps 5 sets. 65lbs warm up then - 5 sets 12 reps 75 - 110lbs *The last set is 110 lbs until failure
Reverse Curls 10 reps 5 sets 45lbs warmup then 5 sets 12 reps 55 - 90lbs *The last set is 90lbs until failure
Rope twists (until failure)
Hamstrings
Single leg standing hamstring curls 12 reps * 6 sets 90 -140 lb
Calves
Seated One warm up set then 20 reps* 4 sets 45lbs-180lbs.
Abs
50 crunches
50 reverse crunches
Cardio
Elliptical - 30 minutes levels 5-9
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11-20-2015, 04:59 PM #204
Dumbbell rows. (70lbs warm-up 12 reps) then 10/10/8/8 90 -120lbs (to failure on last set)
T-Bar rows (45lbs warm-up 12 reps) then 10/10/8/8 90 - 170 lbs (to failure on last set)
Machine assisted chins 12 reps 6 sets. (5 second negatives on all reps.)
Cardio
Elliptical - 35 Minutes Level 6-8
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11-21-2015, 02:46 PM #205
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11-22-2015, 03:02 PM #206
EZ Bar curls One warm up set 15 reps 50lbs, then 10/10/8/8 75-135lbs
Spider Scott curls One warm up set 15 reps 20lbs then 10/10/8/8/ 25-35lbs
Close grip bench press - One warm up 90lbs then 10/10/8/8/ 135 - 225lbs
Triceps cable push downs - 12 reps, 4 sets
Triceps overhead extensions - 12 reps, 4 sets
Cardio
Elliptical - 30 Minutes Level 5-9
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11-23-2015, 02:58 PM #207
Close stance squats two warm up sets then 10/10/8/8 225 - 370lbs
Wide stance hack squats one warm up set then 10/10/8/8 225 - 425lbs
Close stance leg presses one warm up set then 10/10/8/8 425 - 685lbs
SLDLs one warm up set then 10/10/8/8 225-335lbs
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11-24-2015, 03:44 PM #208
Weigh-in at the gym yesterday.
220.
Mission accomplished.
I am very pleased with how the diet and cut phase training went.
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11-25-2015, 03:15 PM #209
Flat bench press ( smith machine ) - one warm up set then 10/10/8/8 135 - 240lbs (last set is to failure)
Incline bench presses - one warm up set then 10/10/8/8 135 - 225lbs (last set is to failure)
Incline dumb bell flys 12/10/10/8 25lbs-45lbs.
Shoulder seated barbell military press - one warm up set then 10/10/8/8 90-145lbs. (last set is to failure)
Upright rows - 12/10/10/10/8 65-120lbs (One second pause at top of reps). (last set is to failure)
Trap bar shrugs - one warm up set then 12/12/10/10/8 135 - 365lbs
Cardio
Elliptical - 30 minutes levels 5-9.
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11-28-2015, 02:33 PM #210
Cardio
Elliptical - 30 minutes levels 5-9.
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