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  1. #16
    NOVICE tonyaskew's Avatar
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    LEG Day!!!

    I had an awesome time in the gym this morning. My legs were totally blown when I left the gym.

    Hack Squats ATG- 4 sec eccentric reps
    4 sets

    Leg Extensions- 2 sec pause- 3 sec eccentrics
    4 sets

    Walking DB lunges W/45lbs- 25 steps
    2 sets

    Seated Leg Curl- 3 sec eccentrics
    4 sets

    Standing leg curl
    3 sets

    CARDIO: 50 minute LISS

  2. #17
    FREAK buckimscl's Avatar
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    I like it. It's leg day for me as well today!
    Unless there's a bench press contest I joined and didn't know about it doesn't matter how much I bench.

  3. #18
    NOVICE tonyaskew's Avatar
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    Quote Originally Posted by buckimscl View Post
    I like it. It's leg day for me as well today!

    Awesome. Hope you killed it!

  4. #19
    NOVICE tonyaskew's Avatar
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    ARMZ!!!!!!

    I had a really freaky pump this morning. My arms were veiny and swoll!

    I will be out until next Tuesday. There is a beach in Florida that is calling my name.

    POWER DAY

    Alternating DB Curls
    3 sets

    Skull Crushers
    3 sets

    90 degree Preacher Curls
    3 sets

    Tricep Pressdowns
    3 sets

    Alternating Preacher Curls
    3 sets

    Single Arm Tricep PD's
    3 sets

    Cardio: 45 minute LISS

  5. #20
    NOVICE tonyaskew's Avatar
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    I am back from my little beach excursion, and IN THE GYM.

    Today was BACK, REP RANGE! The destruction was as follows............

    Lat PD's
    4 sets

    HS Low Row
    4 sets

    Reverse Grip PD's
    3 sets

    Reverse Fly's (peck deck)
    3 sets

    CARDIO: 50 minute LISS

  6. #21
    RX MEMBER HOOPIE's Avatar
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    How was the beach tony?

  7. #22
    NOVICE tonyaskew's Avatar
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    Quote Originally Posted by HOOPIE View Post
    How was the beach tony?
    Supp Hoop!

    Our time on the beach could have def been better. It rained most of the time we were down there. SUCKED. However there were a few short hours of sunshine we took advantage of.

  8. #23
    NOVICE tonyaskew's Avatar
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    I've had a pretty messed up work schedule lately because of a new contract our company recently picked up.

    I'll generally be hitting the gym around midnight for a while, so when you see my workouts posted at 4am that is why....


    BACK DAY!!!

    Lat PD's
    4 sets

    HS Low Row
    4 sets

    Reverse Grip PD's
    4 sets

    Reverse Fly's (peck deck)
    4 sets

    CARDIO: 60 minute LISS

  9. #24
    FREAK buckimscl's Avatar
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    I do the early morning thing sometime as well. Good job!

  10. #25
    NOVICE tonyaskew's Avatar
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    Quote Originally Posted by buckimscl View Post
    I do the early morning thing sometime as well. Good job!

    I love it!!

    THere is not a better way to start the day......

  11. #26
    NOVICE tonyaskew's Avatar
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    CHEST/SHOULDERS

    SHOCK WEEK

    I totally blew up my chest this morning. My mind/muscle connection was actually pretty freaky. I left the gym with an amazing pump.

    HS Incline Press SS W/Peck Deck
    4 sets

    HS Decline Press SS W/Peck Deck
    3 sets

    Incline DB Flies
    2 sets

    Peck Deck Fly's
    1 sets 25+ reps

    HS Shoulder Press SS W/DB Laterials
    4 sets



    CARDIO: 60 minute LISS

    CURRENT MACROS
    PRO- 235/220
    CARBs- 140/85
    FATS- 30/21

    SUPPLEMENTS

    Pre-WO
    EFX-Kre-Alkalyn PRO
    EFX-NYTRIC PRO
    EFX-Cell Rush

    Post-WO
    EFX-LBA PRO
    EFX-LG5 PRO
    EFX-Cell Rush

    Throughout day & Evening
    EFX-NYTRIC PRO
    EFX-LBA PRO
    EFX-LG5 PRO
    Chromium
    Joint Supp's
    Fish Oil's
    GABA
    Melatonin
    Multi

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