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  1. #16
    RX MEMBER trofys10's Avatar
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    Default

    I'll Be back with a back routine and maybe some snaps of the workout! trying to transform ASAP 2 a days whenever the body feels good like this!

  2. #17
    RX MEMBER trofys10's Avatar
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    Default Back attack

    7-2-12 legs early in the day had another itch for some pump

    WARM UP - LAT PULLDOWNS 3 sets of 20

    PRO GRIP PULLDOWN super set with SINGLE ARM CABLE PULLDOWNS
    140x15 - 100x10
    160x12 - 115x10
    150x12 - 120x10
    Super Drop Set 180x6 140x8 100x12 85x15

    DUMBBELL ROWS super set with LOW CABLE SINGLE ARM PULLS
    80x12 - 85x15
    90x12 - 100x15
    100x12 - 115x15

    LIFE FITNESS FRONT PULLDOWNS super set with SEATED CLOSE GRIP CABLE ROWS
    160x12 - 140x12
    160x12 - 140x12
    140x15 - 120x20

    CABLE RIPE DOWNS super set with SEATED ROPE CABLE HIGH TO LOW ROWS
    110x20 - 110x20
    150x20 - 150x20
    170x20 - 170x20

    PULL UPS ONE TIME AT THE END OF ROUTINE BARLEY 5
    Attached Images Attached Images

  3. #18
    RX MEMBER trofys10's Avatar
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    Default Pec puffing again

    WARM UP with 3 sets of 15-20 rotator cuff work

    INCLINE DUMBBELL PRESS super set with INCLINE CALBE FLIES
    75x15 - 50x15
    80x14 - 50x11
    85x11 - 40x12
    90x8 - 30x15

    DUMBBELL FLAT PRESS super set with MACHINE PEC FLY
    85x14 - 140x19
    90x9 - 160x16
    90x9 - 160x13
    100x6 Drop set 75x6 - 160x11 drop set 100x13

    DECLINE DUMBBELL PRESS super set with DECLINE DUMBBELL FLIES
    80x10 - 30x20
    80x10 - 30x20

    LIFE FITNESS DECLINE PRESS super set with DECLINE CABLE FLIES
    180x12 - 70x12
    190x12 - 70x10
    200x12 drop set 110x15 - 50x20

    PUSH UPS 27 - DB LATERAL RAISES 20x24
    23 - 25x20
    21 - 30x15

    7-3-12-chest day 2.jpg7-3-12-chest day 3.jpg7-3-12-chest day.jpg

  4. #19
    RX MEMBER trofys10's Avatar
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    Default BI's & Tri's Fire works for the 4th lol

    7-4-12
    WARM UP - 2 sets of 15-20 single arm cable curls and extensions

    SEATED DB EXTENSION compound set with STANDING STRAIGHT BAR CURLS
    80x15 - 60x15
    90x12 - 70x15
    100x10 - 80x12
    110x8 - 90x10

    DB KICKBACKS compound set with DB HAMMER CURLS
    40x15 - 50x10
    45x12 - 55x9
    50x10 drop set 30x10 - 60x8 drop set 30x10

    REVERSE CABLE EXTENSIONS compound set with CABLE ROPE CURLS
    85x15 - 60x15
    90x12 - 75x8
    100x10 drop set 50x21 - 75x8 drop set 40x10

    CABLE ROPE EXTENSIONS compound set with DB SUPINATED CURLS
    40x20 - 25x20
    35x20 - 20x20 got kicked out the gym was closing for independence day..... HAPPY FORTH BLOW THOUSE FIBERS UP!!!!!
    Attached Images Attached Images

  5. #20
    RX MEMBER trofys10's Avatar
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    Default 105 degrees calls for Rushing the stands and pushups

    Quick story I live in Wisconsin and all winter long everyone complains about it being soooo cold. Well I was training all day hearing everyone complain about it being soooo hot! I was sick of hearing it and it gave me an itch to got run stairs and do 500 pushups outside in that SOOO HOT 105 degree heat!

    So I had the workout partner take some quick videos

    We did 25 pushups then ran the stair and repeated till we completed 500 push-ups and 120 stair runs!

    I'm not savvy with a computer so if anyone has a mac and know how to convert iPhone vids to ones they except on here I'd be happy to share the workout vids

  6. #21
    RX MEMBER trofys10's Avatar
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    Default Delt training

    bringing up one of my weak points!
    7-5-12
    rotator cuff work 3 sets of 15-20 reps

    INCLINE DB PRESS
    50x20
    60x13
    70x10 2 helpers
    80x8 4 helpers

    SINGLE ARM DB UPRIGHT ROW
    50x15
    55x15
    60x15
    65x15

    REVERSE DB FLIES
    15x15
    15x15
    15x15
    20x10 15x5

    DB LATERAL RAISES
    20x20
    25x15
    30x15
    35x12

    CABLE ROPE PULL THROUGHS
    55x20
    65x15
    80x10 55x10 35x20

    REVERSE CABLE FLIES
    15x20
    20x20
    25x15
    30x15 15x15

  7. #22
    RX MEMBER trofys10's Avatar
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    Default Abs, calfs, & back burn

    7-6-12
    Life Fitness Calf Extensions super set with Reverse Crunches
    during the these sets for calfs I did 10 toes in, 10 toes, out 10 straight forward
    150x30 - RCx20
    160x30 - RCx20
    170x30 - RCx20

    Seated Calf Raises (again 10/toes in, out, & straight) super set with Life Fitness Torso Rotation
    90x30 - 150x20/left, and right
    90x30 - 160x20
    90x30 - 170x20

    Hammer Strength Linear Press (Calf Raises) super set with Ab Coaster (L,R,S, left right straight)
    388x30 - 20x20,L,R,S
    478x30 - 30x20,L,R,S
    568x30 - 30x20,L,R,S

    DURING BACK TODAY BROUGHT THE WEIGHT DOWN HIGH REPS AND FOCUSED ON THE SQUEEZE WITH EVERY REP
    Wide Grip (Cable) Lat Pulldown
    100x20
    100x20
    100x20

    Reverse Grip (Cable) Pulldown
    100x20
    100x20
    100x20

    Pro Grip (Cable) Pulldown
    100x20
    100x20
    100x20

    Seated (Cable) Pro Grip Row
    100x20
    100x20
    100x20

    Seated (Cable) Close Grip row
    100x20
    100x20
    100x20
    Attached Images Attached Images

  8. #23
    RX MEMBER trofys10's Avatar
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    Default BICEPS & some side laterals

    7-7-12
    Straight Bar Curl super set with DB Lateral Raise
    40x20 - 20x20
    60x15 - 20x20
    80x12 - 20x20
    90x12 drop set 40x15 - 20x20

    DB Hammer curls super set with Cable Lateral Raise
    45x12 - 25x15
    50x12 - 25x15
    55x12 - 25x15
    60x10 - 25x12

    Dead Hang EZ Bar Curls (Close Grip) super set with Life Fitness Machine Lateral Raise
    40x20 - 80x15
    50x15 - 65x20
    50x15 - 65x20
    50x15 - 65x20

    Hammer Strength Mts Bicep Curl super set with Hammer Strength Shoulder Press
    70x20 - 80x30
    80x20 - 120x20
    90x20 - 140x20
    100x20 - 160x20
    Attached Images Attached Images

  9. #24
    RX MEMBER trofys10's Avatar
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    Default LEG's ealry

    7-9-12
    WARM UP - leg extension, supine leg curl, hip abduction, hip adduction 2 set of each 20 reps per

    HAMMER STRENGTH Linear Leg Press super set with Walking Lunges
    388x20 - 100x20 paces
    478x20 - 100x20
    568x15 - 10x20
    658x10 - 10x20
    658 strip set (took 1 45 off every 2 reps) once there were 2 on each side pumped out 10 reps

    Stiff Leg Dead Lift
    135x15
    185x15
    205x15
    225x12

    Bulgarian Squats
    70x12 each leg
    70x12
    70x12

    Leg Extension
    70x20
    70x20
    70x20

    hard and short had to get to the dentist! Chest tonight!!!!

  10. #25
    RX MEMBER trofys10's Avatar
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    Default Chest (Ryan Hughes modified Routine)

    7-9-12
    Smith Machine triple set with incline DB Flies & Tsunami Ball Push-Ups
    130x12 - 25x20 - 20
    160x10 - 30x20 - 20
    180x8 - 35x20 - 20
    200x6 - 40x20 - 20

    Flat DB Press triple set with Machine Flies & Tsunami Ball Push-ups
    75'sx12 - 100x20 - 20
    85'sx10 - 120x20 - 20
    95'sx8 - 140x20 - 20
    105'sx6 - 160x20 - 20

    Decline Hammer Strength Press triple set with Decline Flies & Tsunami Ball Push-ups
    230x12 - 60x20 - 20
    240x10 - 60x20 - 20
    250x8 - 50x20 - 20
    270x9 - 50x20 - 20
    Attached Images Attached Images

  11. #26
    RX MEMBER trofys10's Avatar
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    Default BACK to BIZZZNESS

    warmup up - Pro Grip cable pulldown 1 set 20 reps 100lbs

    PRO GRIP cable PULLDOWN super set with rotator cuff work
    140x14
    145x15
    150x15

    REVERSE GRIP cable PULLDOWN super set with rotator cuff work
    140x15
    145x15
    150x15

    HAMMER STRENGTH Iso-Lateral High Row super set with Rope Cable Pulldowns
    140x14 - 52.5x20
    160x15 - 52.5x20
    180x15 - 57.5x20

    HAMMER STRENGTH LAT PULLDOWN super set with DUAL HANDLE cable PULLDOWNS
    270x15 - 100x15
    270x12 - 100x15
    270x10 Drop set 180x15 - 100x15

    HAMMER STRENGTH Iso-Lateral Row single arm back forth strip set
    135x15 90x20 45x30

    Close Grip Cable ROW 1 drop set
    200x80 140x10 90x20
    Attached Images Attached Images

  12. #27
    RX MEMBER trofys10's Avatar
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    Default Delts demo

    7-11-12
    WARM UP - Rotator cuff work 3x15-20

    (SMITH MACH) BEHIND THE HEAD PRESS super set DB LAT RAISES
    110x12 - 20x20
    120x10 - 20x20
    130x8 - 20x20
    140x6 Drop Set 110x9 20x20

    SINGLE ARM DB PRESS Left Arm then Right back and forth no rest 1 time drop set
    70x8 60x8 50x8 40x11

    SINGLE ARM DB LAT RAISES
    30x15 35x12 40x10

    WIDE GRIP UPRIGHT ROW super set FRONT PLATE RAISES
    90x15 - 45x12
    100x12 - 45x12
    110x10 - 45x12

    (Cable) FACE ROPE PULLS super set REVERSE (Cable) FLIES no rest back and forth
    50x20 - 15x20
    45x20 - 10x20
    45x20 - 10x20

    SINGLE ARM CABLE LAT RAISES left to right 3 times each no rest
    10x20
    10x20
    10x20
    Attached Images Attached Images

  13. #28
    RX MEMBER trofys10's Avatar
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    Default Bi's Tri's & Calfs

    7-12-12
    WARM UP - Rope (Cable) Extensions 20-30 repsX2

    SKULL CRUSHERS super set SEATED CALF RAISES TOES IN
    70x20 - 45x30
    90x15 - 45x30
    100x12 - 45x30
    110x8 ss 20presses - 45x30

    OVERHEAD DB EXTENSION super set SEATED CALF RAISES TOES OUT
    85x15 - 45x30
    90x12 - 45x30
    95x10 - 45x30
    100x7 - 45x30

    OVERHEAD ROPE EXTENSIONS TS EZ BAR REVERSE GRIP EXTENSIONS - SEATED CALF RAISES REGULAR
    50x20 - 50x20 - 45x30
    50x20 - 50x20 - 45x30
    50x20 - 50x20 - 45x30
    50x20 - 50x20 - 45x30

    EX BAR WIDE GRIP CURLS
    40x30
    60x20
    70x17
    70x5

    DB HAMMER CURLS
    50x10
    55x10
    60x10
    65x10

    EZ BAR (CABLE) CURL CLOSE GRIP
    30x30
    40x20
    40x24
    Attached Images Attached Images

  14. #29
    RX MEMBER trofys10's Avatar
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    Default Pumping on the pecs again!

    7-13-12
    INCLINE SMITH PRESS triple set with INCLINE DB FLIES - BOSU BALL PUSH UPS
    165x12 - 35x20 - 20PU's
    185x10 - 40x20 - 20PU's
    185x10 - 40x20 - 20PU's

    DB NEUTRAL PRESS - MACHINE PEC FLY - BOSU BALL PUSH UPS
    85x10 - 130x20 - 20PU's
    95x10 - 140x20 - 20PU's
    105x7 - 150x20 - 20PU's

    DECLINE HAMMER STRENGTH - DECLINE CABLE FLY - BOSU BALL PUSH UPS
    250x12 - 50x20 - 20PU's
    270x10 - 50x20 - 17PU's
    270x6 triple drop 180x8 90x20 - 50x20 - PU's 20
    Attached Images Attached Images

  15. #30
    IFBB PRO, Bros V Pros X Champion The Prodigy's Avatar
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    Rep Power
    8514

    Default

    Just checkin in on you! Solid workouts buddy!! Who do you train with in WI? How far are you from Animal House Gym?

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