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  1. #211
    RX MEMBER thecoderbro's Avatar
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    Tonight's Workout: Back

    Deadlift (5x)
    One Arm Rows (3x)
    Pull-Ups (3x)
    Rope Rows (3x)

  2. #212
    OLYMPIAN CHILDOFGOD's Avatar
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    i see u did a fast workout 2day.
    MY LORD OF LORDS!!!

  3. #213
    RX MEMBER thecoderbro's Avatar
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    Tonight: Legs

    Leg Extensions (8x)
    Leg Curls (6x)
    Squat Machine (3x)

    Superset
    Abduction/Adduction (1x - High Rep)

  4. #214
    OLYMPIAN CHILDOFGOD's Avatar
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    cool leg workout u did. how is ur weight doin' durin' this time?
    MY LORD OF LORDS!!!

  5. #215
    RX MEMBER thecoderbro's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    cool leg workout u did. how is ur weight doin' durin' this time?
    Weight is feeling pretty good, I’ve put in six pounds since the show


    Sent from my iPhone using Tapatalk

  6. #216
    RX MEMBER thecoderbro's Avatar
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    Today: Workout 1 Arms/Cardio


    Superset
    DB Curls/DB kickbacks (4x)

    Superset
    Hammer Curls/ Overhead DB extension (4x)

    Superset
    Spider Curls / Band Extensions (3x)

    40 minute walk


    Sent from my iPhone using Tapatalk

  7. #217
    OLYMPIAN CHILDOFGOD's Avatar
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    Quote Originally Posted by thecoderbro View Post
    Weight is feeling pretty good, I’ve put in six pounds since the show


    Sent from my iPhone using Tapatalk
    nice work, don't put on too much fat, lol. keep addin' on muscle
    MY LORD OF LORDS!!!

  8. #218
    OLYMPIAN CHILDOFGOD's Avatar
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    Quote Originally Posted by thecoderbro View Post
    Today: Workout 1 Arms/Cardio


    Superset
    DB Curls/DB kickbacks (4x)

    Superset
    Hammer Curls/ Overhead DB extension (4x)

    Superset
    Spider Curls / Band Extensions (3x)

    40 minute walk


    Sent from my iPhone using Tapatalk
    cool workout
    MY LORD OF LORDS!!!

  9. #219
    RX MEMBER thecoderbro's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    cool workout
    Thank you

  10. #220
    RX MEMBER thecoderbro's Avatar
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    Morning Chest Workout:

    Bench Press (2 WU Sets, 3 Sets, 1 Drop Set)
    Hammer Strength Press (5 Sets, 2 Drop Sets)
    Incline Smith Press (3 Sets, 1 Drop Set)
    Dips (3 Sets)
    Machine Flies (3 Sets)
    Single Arm Cable Cross (3 Sets)

  11. #221
    OLYMPIAN CHILDOFGOD's Avatar
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    keep up the great work, young man
    MY LORD OF LORDS!!!

  12. #222
    RX MEMBER thecoderbro's Avatar
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    Back Day:

    Lat Pulldown Machine (4x, 2 Drop Sets)
    Pull-ups (4x)
    Seated Rows (5x)
    Rope Rows (4x)
    Pullups (2x)

  13. #223
    OLYMPIAN CHILDOFGOD's Avatar
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    cool back workout. did u take any post show pics to see how u look now?
    MY LORD OF LORDS!!!

  14. #224
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    Quote Originally Posted by thecoderbro View Post
    39 DAYS OUT

    I'm 39 Days away from my first competition (Classic Physique/OCB Slayer) and I've been dieting seriously for the past 5 months. Despite Covid-19, I was still able to train relatively well (minus heavy leg days). For the past few weeks, the gyms have been open back up and I've been able to get my strength back and have been focused on moderately-heavy weight for 8-12 reps. My Current Split is 4 Days On/1 Day Off, here is my training:

    Day 1: Chest/Arms

    Bench Press (5 x 12, 10, 8, 6, 2)
    Hammer Strength Press ( 5 x 15, 12, 10, 8, 6)
    Incline DB Press (5 x 12, 10, 8, 6, 6)
    Incline Machine Press (6 x 15, 15, 12, 10, 8, 6)
    Machine Flies (4 x Failure)

    V-Bar Pushdown/DB Curls (3 Sets)
    Machine Tricep Extension / Preacher Curl Machine (3 Sets)
    DB Kickbacks / Hammer Curls (3 Sets)


    Day 2: Back/Abs

    Pull-ups (5 x Failure)
    Lat Pulldown (5x)
    One Arm Rows (5x)
    Seated Rows (5x)
    High Rows with Rope (4x)
    Back Extensions (5x)

    Twisted Stability Ball Crunch (3x)
    Rope Crunches (3x)
    Leg Raises (3x)
    Plate Twists (3x)


    Day 3: Shoulders/Arms

    DB Press (5x)
    Front Raise (3x)
    Side DB Raise (5x)
    Side Cable Raise (3x)
    Rear Lateral Machine (4x)
    Smith Machine Shrugs (4x)

    BB Curls (4x)
    Dips (4x)

    EZ Curls (4x)
    Undergrip Cable Pushdowns (4x)


    Day 4: Legs/Abs

    Front Squat Machine (5x)
    Leg Press (5x)
    Abduction Machine (5x)
    Adduction Machine (5x)
    Leg Curls (5x)
    Leg Extensions (8x)

    Leg Raises (3x)
    Side Bends (3x)
    Rope Crunches (3x)


    Attachment 194853
    Wow this looks great, I am excited to try them too

  15. #225
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    Nice combination of the routines

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