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Hi Everyone. Because of the email regisration being abused, registration will be by invitation only.
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  • Ou mean the 5 hours of sleep I got last night wasn't enough...?
    Not Everything. Not Yet.

    Comment


    • Originally posted by The Joker View Post
      Ou mean the 5 hours of sleep I got last night wasn't enough...?
      Some days you just don't feel yourself...that itch you can't scratch...embarassing odor...
      https://www.facebook.com/DavidLeesMPD
      https://www.facebook.com/Ripped2ShredsPhysiques

      Comment


      • Vagacil time?
        Not Everything. Not Yet.

        Comment


        • Been there done that.
          https://www.facebook.com/leanmuscled

          Comment


          • Price check on aisle 6...Vagacream...that's Vagacream

            Dude, I swear to God those fucking commercials always come on when i am eating and watching tv with the Wife. That or foot nail fungus or acne commercials... WTF?
            https://www.facebook.com/DavidLeesMPD
            https://www.facebook.com/Ripped2ShredsPhysiques

            Comment


            • Thrush has been the bane of my life.

              Comment


              • Nice shoulder and bicep workout J, good weight with the EZ curls.

                I'm starting to dig standing shoulder presses, great exercise.

                Comment


                • 3/9
                  Legs

                  Leg Extension
                  15x120
                  15x135
                  15x150

                  Leg Press
                  20x3pps
                  20x4pps
                  20x5pps
                  20x6pps
                  12x6.5pps -3x6pps -5x5pps = 20 reps That 50 increase from the last set made a Giant difference, fuck!

                  Walking Lunges
                  3 sets 20 steps

                  Hack Squats
                  20xsled
                  20xsled

                  Lying Leg Curls
                  12x75
                  12x75
                  10x75

                  After Leg press, my legs were jelly. I got one set of lunges in and had to stick my head out the window to get fresh air because I thought I was going to hurl. Sickness went away and I went back to it.

                  Next week-- add weight to Hack Squat--




                  2/29
                  Legs


                  Extension
                  15x75
                  15x100
                  15x120
                  15x150

                  Leg Press
                  20x2pps
                  20x3pps
                  20x4pps
                  20x5pps
                  20x6pps PR

                  Walking Lunges
                  20xBW
                  20x25lbs
                  20x25lbs

                  Hack Squats- This sled is fucking heavy. Not like normal hacks
                  20xsled
                  20xsled

                  Lying Leg Curls
                  15x65
                  12x75
                  10x75

                  Great Leg day. Progress!
                  ------------------

                  2/22
                  Legs

                  10 mins on bike

                  Leg Extension

                  12x120
                  15x120
                  15x135
                  15x150

                  Leg Press
                  20x2pps
                  20x3pps
                  20x4pps
                  20x5pps
                  20x5.5pps

                  Walking Lunges
                  25 steps
                  25 steps
                  25 steps w/ 20s

                  Box Squats- Body Weight
                  20
                  20
                  20

                  Lying Leg Curls
                  10x65
                  10x65
                  10x65(F)

                  Great lift. Great.
                  --------------

                  2/16
                  Legs

                  10 mins on recumbent

                  Leg Press
                  20x2pps
                  20x3
                  20x4
                  20x5
                  20x5pps

                  Walking Lunges
                  20 steps
                  20 steps
                  20 steps

                  Leg Extension
                  3 sets of 15
                  Don't remember the weights

                  Leg Curls
                  12x80
                  12x80
                  10x80

                  On the Leg curl, if I move farther down than where you should, it takes the pressure off my back and much better contraction in the hams.

                  ---------------------

                  2/9
                  Legs

                  Leg Extension
                  90x20
                  120x20
                  135x20
                  150x20
                  165x19+Partial

                  Leg Press
                  20x3pps
                  20x4pps
                  20x4pps
                  20x4.5pps
                  20x5pps

                  Leg Curls
                  12x50
                  10x65
                  9x65
                  8x65

                  Lots of heavy stretching afterwards. This workout went to well. Not much back pain. Crazy quad pump and am already sore
                  ------------------------
                  1/29
                  Legs

                  Leg Extension
                  12x175
                  12x175
                  12x175

                  Leg Curls
                  8x85
                  8x85
                  8x85

                  Leg Press
                  20x2pps
                  20xpps
                  20xpps

                  1 Legged leg press- Didn't unlock the press. Just pushed the sled from where it sits when not being used. It worked very well and had no stress on my spine.
                  10x2pps
                  10x2pps
                  10x2pps

                  Calf Press on Leg Press
                  20x2pps
                  20x2pps
                  20xpps

                  Standing Calf Press
                  10x250 (stack)
                  10x250 (stack)
                  10x250 (stack)

                  Not much work done here but this is like the first leg workout in like 3 months. And this was all I was comfortable doing. Got to start somewhere.
                  Not Everything. Not Yet.

                  Comment


                  • Originally posted by The Joker View Post
                    3/9
                    Legs

                    Leg Extension
                    15x120
                    15x135
                    15x150

                    Leg Press
                    20x3pps
                    20x4pps
                    20x5pps
                    20x6pps
                    12x6.5pps -3x6pps -5x5pps = 20 reps That 50 increase from the last set made a Giant difference, fuck!

                    Walking Lunges
                    3 sets 20 steps

                    Hack Squats
                    20xsled
                    20xsled

                    Lying Leg Curls
                    12x75
                    12x75
                    10x75

                    After Leg press, my legs were jelly. I got one set of lunges in and had to stick my head out the window to get fresh air because I thought I was going to hurl. Sickness went away and I went back to it.

                    Next week-- add weight to Hack Squat--




                    2/29
                    Legs


                    Extension
                    15x75
                    15x100
                    15x120
                    15x150

                    Leg Press
                    20x2pps
                    20x3pps
                    20x4pps
                    20x5pps
                    20x6pps PR

                    Walking Lunges
                    20xBW
                    20x25lbs
                    20x25lbs

                    Hack Squats- This sled is fucking heavy. Not like normal hacks
                    20xsled
                    20xsled

                    Lying Leg Curls
                    15x65
                    12x75
                    10x75

                    Great Leg day. Progress!
                    ------------------

                    2/22
                    Legs

                    10 mins on bike

                    Leg Extension

                    12x120
                    15x120
                    15x135
                    15x150

                    Leg Press
                    20x2pps
                    20x3pps
                    20x4pps
                    20x5pps
                    20x5.5pps

                    Walking Lunges
                    25 steps
                    25 steps
                    25 steps w/ 20s

                    Box Squats- Body Weight
                    20
                    20
                    20

                    Lying Leg Curls
                    10x65
                    10x65
                    10x65(F)

                    Great lift. Great.
                    --------------

                    2/16
                    Legs

                    10 mins on recumbent

                    Leg Press
                    20x2pps
                    20x3
                    20x4
                    20x5
                    20x5pps

                    Walking Lunges
                    20 steps
                    20 steps
                    20 steps

                    Leg Extension
                    3 sets of 15
                    Don't remember the weights

                    Leg Curls
                    12x80
                    12x80
                    10x80

                    On the Leg curl, if I move farther down than where you should, it takes the pressure off my back and much better contraction in the hams.

                    ---------------------

                    2/9
                    Legs

                    Leg Extension
                    90x20
                    120x20
                    135x20
                    150x20
                    165x19+Partial

                    Leg Press
                    20x3pps
                    20x4pps
                    20x4pps
                    20x4.5pps
                    20x5pps

                    Leg Curls
                    12x50
                    10x65
                    9x65
                    8x65

                    Lots of heavy stretching afterwards. This workout went to well. Not much back pain. Crazy quad pump and am already sore
                    ------------------------
                    1/29
                    Legs

                    Leg Extension
                    12x175
                    12x175
                    12x175

                    Leg Curls
                    8x85
                    8x85
                    8x85

                    Leg Press
                    20x2pps
                    20xpps
                    20xpps

                    1 Legged leg press- Didn't unlock the press. Just pushed the sled from where it sits when not being used. It worked very well and had no stress on my spine.
                    10x2pps
                    10x2pps
                    10x2pps

                    Calf Press on Leg Press
                    20x2pps
                    20x2pps
                    20xpps

                    Standing Calf Press
                    10x250 (stack)
                    10x250 (stack)
                    10x250 (stack)

                    Not much work done here but this is like the first leg workout in like 3 months. And this was all I was comfortable doing. Got to start somewhere.
                    I think I hate Hacks more than regular squats . ahaha.

                    Comment


                    • killing those legs. very nice. very nice. how do the lunges feel on your knees?

                      Comment


                      • Look at this fucker doing drop sets on legs. HARDCORE
                        https://www.facebook.com/leanmuscled

                        Comment


                        • 3/10
                          Chest/Tricep

                          Flat DB
                          5x80
                          5x100
                          8x100
                          6x100
                          * Next week-110s

                          Incline
                          12x135
                          12x185
                          8x205(F)
                          7x185-5x135

                          Dips
                          8
                          8w/30lbs
                          13w/30lbs(F)
                          10

                          Cable Flyes
                          9x70
                          8x70

                          Seated OH DB Extension
                          10x80
                          10x90
                          9x100(F)

                          Pushdowns- slo mo
                          12x70
                          12x70
                          12x70

                          Done. Man I pushed it 100%. No momentum in any reps what so ever. Slow and steady. Starting to cramp. Going to make sure I get extra BCAAs in today on top of allstar nutrition. Word.
                          -----------------------------------------------

                          3/3
                          Chest Tri

                          This day was to put my routine back on it normal track. Somehow I got off of doing chest on Saturday AM do doing it on Tues PM.

                          I didn't really workout out. I did some light DB press and pushdowns because my shoulder was killed. But my routine is back on track


                          ---------------------

                          2/28
                          Chest/Tri

                          Pec Deck
                          10x135
                          10x150
                          10x165
                          9x180

                          Incline
                          12x135
                          10x155
                          8x165

                          Flat DB
                          10x70
                          8x75
                          8x80-7x45

                          Flat Machine Press
                          8x165-8x120
                          8x150-7x105

                          Rope Pushdowns
                          12x100
                          10x110
                          10x100-9x60

                          Skull Crusher
                          12x75
                          12x75
                          12x75

                          D handle Pushdowns
                          12x100
                          12x100
                          12x100

                          Stretched

                          Not a heavy day at all. OK with me because my shoulder kills today. But I was done so fast, I had a crazy fucking pump.
                          2/21
                          Chest/Triceps

                          Incline
                          155x8
                          185x10
                          205x8
                          215x7-135x8(F)

                          DB Press
                          12x70
                          10x80(F)
                          75x7-45x9(F)
                          70x6-50x5(F)

                          Dips
                          10
                          10
                          10(F)

                          Pec Deck
                          12x135
                          9x135
                          6x135

                          CG Bench Kept Reps low. These were not close to failure. Just wanted to throw them back in. I stopped doing them months ago when I thought I had a small tear in my pec. Turned out to be a strain.
                          135x5
                          135x6
                          135x6

                          Rope pushdowns
                          12x90
                          12x100
                          12x100

                          Great workout.

                          -------------------
                          2/12
                          Chest/Triceps

                          Hammer Incline
                          12x185
                          10x225
                          8x275
                          6x315-4x225-4x135

                          Machine Press
                          12x105
                          10x150
                          8x165

                          DB Incline
                          12x60
                          10x50
                          8x55 Elbows in

                          Dips- Bottom half ROM
                          9
                          8
                          8

                          DB Flyes
                          12x25
                          10x35

                          Rope Pushdowns
                          12x100
                          12x100
                          12x100
                          12x100

                          2Arm DB Extension
                          12x70
                          10x70
                          10x70

                          D handle Pushdowns
                          12x90
                          12x90
                          12x90

                          ----------------------
                          2/5
                          Chest/Triceps

                          Incline
                          12x185
                          8x205(F)
                          8x185
                          6x185

                          Flat DB
                          12x70
                          10x70
                          8x60
                          6x70

                          Dips- Bottom ROM
                          3 sets to failure

                          Cable Flyes
                          12x70
                          10x80
                          8x80

                          Rope Pushdowns
                          12
                          10
                          10
                          10

                          Seated DB Extension
                          12x70
                          10x80
                          10x80

                          ____________________________
                          1/31
                          Abs/Chest

                          200 Machine Crunches

                          Incline
                          12x135
                          10x185
                          8x205
                          6x185

                          Flat Db
                          12x70
                          10x50
                          8x55 These first 3 sets I had elbows out.
                          6x70 Elbows in.

                          Dips- Bottom Half ROM
                          4 sets to failure. Didn't Count reps

                          Flat Flyes
                          12x20
                          10x30
                          8x35
                          6x40

                          Long chest stretching afterwards.

                          This is my first workout on 12, 10, 8, 6 so my numbers are very low. They will jump up quickly. I had a great pump.

                          ----------------------------------
                          1/21
                          Day 114
                          Abs/Chest/Laterals/Calves

                          200 machine Crunches

                          Pec Deck
                          12/135
                          12x150
                          12x165
                          9x165-3x135

                          Flat DB Press
                          5x80
                          5x90
                          5x100-F
                          5x100-F

                          Hammer Incline
                          5x275
                          5x315
                          5x295

                          Incline Flyes
                          12x35
                          12x40

                          Seated Laterals
                          20x15lbs
                          20x15

                          Standing Calf Press
                          10x250
                          10x250
                          10x250 (Stack + 2-45s + bar)
                          10x250 (Stack + 2-45s + bar)

                          15 Minutes of stretching.

                          Had a great workout today. Fuck waiting till Monday to get back to serious training.

                          _________
                          1/7
                          Day 98
                          Chest

                          Bench-No sets taken to failure
                          10x185
                          10x185
                          10x185
                          10x205
                          5x225
                          1x245
                          1x255

                          Incline
                          10x135
                          10x185
                          10x165

                          Incline Flyes
                          10x25
                          10x35
                          10x40

                          Cable Flyes
                          10x60
                          10x90
                          10x90

                          I have a bad pounding headache the whole time. Sucked. I was supposed to train triceps but didn't. I just wanted to do chest today. My lower back is still sore and tight from back day the other day. I want to try and get back in to training legs more regularly. It is rediculous now. maybe twice a month.

                          ------------------
                          1/3
                          Day 94
                          Chest/Triceps

                          Flat bench- 60 sec pec stretch between sets.
                          10x185
                          10x205
                          10x225

                          DB Incline
                          10x70
                          10x75
                          10x70

                          Incline DB Flyes
                          10x25
                          10x25
                          10x25

                          Dip Machine 60 sec tricep stretch between sets.
                          10xstack
                          10xstack+90lbs
                          10xstack+90lbs
                          10xstack+90lbs

                          Pushdowns
                          10x stack
                          10x stack
                          10x stack
                          10x stack

                          -------------------------------
                          12/30
                          Day 90
                          Chest/Some Triceps

                          Roger wanted me to get maxes on all first movements for this week. I got the 405 Dead. Today I got 275 on Bench.

                          Bench
                          275x1
                          Went for 280 but didn't get it. I have never been one for 1 rep sets. I am very happy with 275.

                          Incline DB press
                          10x70
                          10x80
                          7x85(F)

                          Pec Deck
                          3x10. Didn't Track weight.

                          CG Bench was up next. Did a few reps with 135 but didn't feel great on my shoulders.

                          Pushdowns
                          4x10 Slow mo.

                          I didn't do abs because of where the DR. Cut my leg open. Just gunna let that heal up real quick.

                          Celebrating my birthday tonight!

                          ____________________________
                          12/19
                          Day 79
                          Abs/Chest/Triceps

                          Decline Cruches
                          200

                          Bench
                          10x185
                          8x225
                          6x225
                          10x185

                          Hammer Incline
                          20x135
                          20x135
                          5x225
                          5x225
                          5x255

                          Cable Flyes
                          20x60lbs
                          20x60
                          5x100
                          5x100
                          5x100

                          CG Bench
                          20x100lbs
                          20x100
                          5x135
                          5x135
                          5x135

                          Bench Dips- to failure
                          31 reps
                          17
                          14
                          12
                          12

                          This workout was a gauge for all the next ones to come- weight wise. Still tough for me though. My strength is down, but whatever.
                          Not Everything. Not Yet.

                          Comment


                          • Originally posted by ChrisCatastrophe View Post
                            I think I hate Hacks more than regular squats . ahaha.
                            Yeah. I don't like them much but I am limited on what I can use for legs so, I got to do them.

                            Originally posted by bigbenj View Post
                            killing those legs. very nice. very nice. how do the lunges feel on your knees?
                            Lunges don't bother me at all brother.

                            Originally posted by Austin_Bicep View Post
                            Look at this fucker doing drop sets on legs. HARDCORE
                            Got to hit 20 reps

                            I was training legs with the NPC 2011 Oregon Ironman Winner and wasn't going to shown up intensity wise. Fuck that shit. Fucker might be stronger than me but he won't out train me.
                            Not Everything. Not Yet.

                            Comment


                            • Originally posted by The Joker View Post
                              Yeah. I don't like them much but I am limited on what I can use for legs so, I got to do them.


                              Lunges don't bother me at all brother.



                              Got to hit 20 reps

                              I was training legs with the NPC 2011 Oregon Ironman Winner and wasn't going to shown up intensity wise. Fuck that shit. Fucker might be stronger than me but he won't out train me.
                              I bet you showed him brotha!!!

                              Comment


                              • 3/11
                                Back

                                Chins
                                5
                                10
                                10
                                10
                                9
                                8

                                DB Rows
                                8x100
                                8x110
                                8x120

                                Reverse Grip Pulldowns
                                10x160
                                8x170
                                8x170(F)

                                Hammer Rows- Both arms same time
                                10x3pps
                                8x3.5pps
                                6x3.5pps+ 2 Forced

                                Hyper Extensions
                                12xsome random bar across my shoulders
                                12x40lbs
                                12x30lbs+ 6 BW reps


                                Good shit today. Good lift.

                                I have never been able to do hyper extensions with added weight before. What ever I am doing now is working. No back pain. Less soreness. People are telling me I am getting bigger. Knock on wood.

                                -------------------------------

                                3/2
                                Back

                                Chins
                                10
                                10
                                10
                                10
                                7
                                5


                                Reverse Grip Pulldowns
                                12x160
                                12x170
                                10x170

                                DB Rows Slow with Pause at top
                                8x100
                                8x100
                                8x100-8x55

                                Hammer Rows
                                12x2pps
                                10x3pss
                                8x4pps

                                Rack Deads
                                Started with 185 and it felt like shit, So i stopped and did

                                Hyper extensions
                                12
                                12
                                12

                                --------------------------

                                2/25
                                Back/Abs

                                Chins
                                5
                                10
                                10
                                10
                                10

                                Reverse Grip Pulldowns
                                12x?
                                10x170
                                8x180
                                6x180+2 Forced

                                DB Rows- The lower reps were not near Failure. I wanted to see how my back would handle them later in the day.
                                8x100
                                6x100
                                6x100-10x60
                                6x100+10x60

                                Hammer Rows- Both Arms same time
                                12x2pps
                                10x3pps
                                8x4pps

                                HyperExtension
                                12
                                12
                                10

                                Reverse Pec Deck
                                10x120
                                10x120
                                10x120

                                Hanging Leg Raises
                                2 sets failure

                                Cable Crunches
                                2 sets to failure

                                Ridiculous pump today. But I haven't been able to get all my meals in like I should today.

                                I was looking for my back workout last week and I realized that during my second exercise I tweaked my neck pretty bad and just left the gym and didn't even log it.


                                --------------------
                                2/11
                                Back

                                WG Chins
                                5
                                10
                                10
                                10
                                10
                                9+ Partial

                                Wide Grip Pulldowns
                                12x120
                                10x140
                                8x180(F)

                                Reverse Grip Pulldowns
                                12x120
                                10x150
                                8x170

                                Hammer Rows Neutral Grip- 2 Arms same time
                                12x2pps
                                10x3pps
                                8x3-25pps

                                Db Rows 2 arms same time
                                12x40
                                10x60
                                8x120-1 Armed

                                Smith Rows- more of a upright angle
                                12x135
                                12x125
                                12x125

                                These two moves super setted

                                Behind Back smith Shrugs
                                12x135
                                12x135
                                12x135

                                Good lift today
                                --------------------------------
                                2/1
                                Back

                                Chins- Widest grip I could go
                                10
                                10
                                10
                                10

                                Hammer Rows Both Arms same time
                                12x2pps
                                10x3pps
                                8x3.25pps
                                6x4pps
                                6x4pps

                                Wide Grip Neutal Pulldowns
                                12x160
                                10x180
                                8x200
                                6x210

                                Smith Racks
                                12x225
                                10x315
                                8x315
                                6x365


                                Good pump today. I didnt' have a whole lot of time in for the either. Busy today.
                                ---------------
                                1/25
                                Day 116
                                Back

                                Chins- slow mo
                                11
                                8
                                7
                                6
                                5

                                Reverse Grip Pulldowns
                                18x140
                                20x110
                                5x200
                                5x210
                                5x210

                                Hammer Neutral Rows-2 Arms
                                20x2pps
                                20x2pps
                                5x4pps
                                5x4pps

                                Wide Grip Pulldowns
                                20x140
                                20x140
                                5x200
                                5x210
                                5x210

                                I tried to do DB Rows today but it felt like shit on my low back and forgot about any form of deads. I salvaged the workout though.

                                -----------------
                                1/15
                                Day 106
                                Back/Calves

                                Wide Pulldowns
                                10x180
                                10x190
                                9x200+1 Forced

                                TBar Rows
                                10x105
                                10x140
                                10x175
                                8x210+2 Forced

                                Chins
                                5
                                4
                                5
                                6

                                CG Cable Rows
                                10x130
                                10x140
                                10x140

                                CG Pulldowns
                                10x180
                                10x190
                                8x200+2 Forced

                                Rack Deads
                                12x225
                                12x225
                                12x225

                                Standing calf Press
                                10x250
                                10x250
                                10x250
                                250 is stack

                                Good back day. Good pump. Didn't go for Heavy weight on rack deads. My lower back feels a little funny.

                                ______________________
                                1/9
                                Day 100
                                Back/Abs

                                Chins
                                10
                                10
                                10

                                Bar Rows
                                10x185
                                10x185
                                10x185

                                WG Pulldowns
                                10x170
                                10x160
                                10x160

                                Rack Deads
                                10x315
                                10x315
                                10x315

                                Hanging Leg Raises
                                4 sets to failure

                                Short Workout
                                ------------------------------
                                1/2
                                Day 93
                                Abs/Back

                                Hanging Leg Raises
                                Don't remember how many I did. Something like 60

                                Rack Deads
                                20x135
                                10x225
                                10x315
                                7x405-8x315

                                Wide Pulldowns
                                10x160
                                10x170
                                10x160

                                Chins
                                6
                                5
                                5
                                6

                                Reverse Grip Pulldowns
                                10x160
                                10x70
                                8x180-2 Forced

                                DB Rows- These were slower than usual. I was making sure that the muscle was working it.
                                10x60
                                10x60
                                10x60

                                Back aches now, but that will go away. Good workout today.

                                --------------------
                                12/26/11
                                Day 86
                                Abs/Back


                                Deads
                                10x135
                                8x185
                                5x225
                                1x315
                                1x405 Roger wanted me to get a max. I bet I could have pulled 450 from floor but, that would have been too much for my lower. That would have caused to seize. 405 was prefect, but not a true "max". Happy with it. Haven't pulled from floor in about 3 years.

                                WG Chins
                                10
                                10
                                10
                                10

                                Underhand Pulldowns
                                10x180
                                10x200
                                8x210+2 Forced

                                1 hand Pulldowns
                                10x80
                                9x90
                                7x90

                                And then had to bail. Got a call from the wife. Things to do.



                                The guy in the black shirt behind me in my brother in law who is living in Costa Rica. He just SHOWED UP at my front door for Christmas Yesterday when the whole family was at my house. Pretty cool.
                                ---------------------------------

                                12/20
                                Day 80
                                Abs/Back

                                200 Decline crunches

                                Rack Deads- Just under Kneecap
                                20x185
                                20x195
                                5x315
                                5x365
                                5x365

                                Chins- 3 sec pause at top
                                8
                                5
                                5
                                5
                                6

                                Reverse Pulldowns
                                20x130
                                20x130 rest pause style a little
                                5x220
                                5x220
                                4x220+1forced

                                2 arm Dumbbell rows
                                20x30lbs
                                20x30
                                5x60
                                5x70
                                5x70

                                Wide Grip pulldowns
                                20x130
                                20x130
                                5x220
                                5x220

                                Good day. Had a lot of energy. But not on chins, shit. No back pain doing rack deads. Didn't push it too hard on those.

                                ------------------------



                                12/10
                                Day 70
                                Abs/Back


                                Ab Machine
                                100x80lbs
                                77x80
                                23x80

                                Rack Deads- No pain. Didn't push it weightwise
                                20x185
                                20x185
                                5x315
                                5x315
                                5x315

                                Chins- 3 Sec paus at top
                                11
                                5
                                5
                                4
                                4

                                Reverse Grip Pulldowns
                                20x100lbs
                                20x110
                                5x200
                                5x220
                                5x210

                                Dumbbell Rows- both arms same time
                                20x30lbs
                                20x30
                                5x60
                                5x60
                                5x60

                                Wide Grip pulldown to top of head
                                20x100
                                20x100
                                5x180
                                5x180
                                5x170

                                Man, those high rep sets take it out of me.
                                Not Everything. Not Yet.

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