12.3.14 Triceps/Chest

AM

• Lots of rolling and stretching
• Rear Delt Flies 2x12x105
• Cardio: Level 3, 20 minutes @ 3.0, 20 minutes at 4.0 (PR)

11.20.14 Biceps/Back

Gym

• Pullups: 10, 9, 8 (chins, neutral, pullups)
• BW rows 3x9
• Face Pulls 3x10x65
• Incline Shrugs 3x10x85s
• Reverse Pec Deck 2x10x130
• Rolling and stretching
• Curls 30s: 10, 8, 8
• Row Machine 3x8x95s
• Pullaparts 4x10

11.18.14 Triceps/Chest

• Bench 290: 4, 5, 5, 5 (3-5 minute rests)
• Pullaparts 4x10
• Decline Machine 75s: 10, 10, 8
• Tricep Extensions 2x10x95s
• Incline Shrugs 4x12x65s
• Incline Machine 3x10x70s

11.17.14 Mobility

No more enhancements

Gym

• Standing Calf Raises 3x12x90
• Rolling & Stretching
• 10 minutes of cardio

:(

11.15.14 Delts

Stack same as always, tomorrow is my last day of PHs


Gym

• OHP 5x5x175 (3.5 minute rests)
• Side Raise Machine 4x10x110 (60)
• Pullaparts 4x10 (60)
• Shrugs 3x12x225 (60)
• Abs 5/5 (standing/knees) massive cramps
• Cardio: 3.2mph, 10 min, Level 3

11.9.14

Sam stack as always

Gym

• Pullup: 10, 10, 8 (3 minute breaks) (neutral grip)
• +25: 4
• Bodyweight Rows 3x9 (60)
• Face Pulls 3x10x95 (60)
• Decline Shrugs 3x10x85s (60)
• Reverse Pec Deck 3x10x115 (60)
• Preacher Curls 2x8x65 (60)
• Row Machine 3x8x95s (60)
• Wide Pulldowns 2x8x180 (60)

Holy shit

11.11.14 Triceps/Chest

Gym

• Bench 3x5x290 (3 minute rests) (shoulders)
• Decline Machiine 70s: 10, 10, 9
• Tricep Extensions 3x10x90s
• Pullaparts 4x10
• Decline Shrug 3x12x50s
• Incline Bench 3x9x60s

11.10.14 Delts and whatever the fuck

Stack

same shit as always


OHP 3x5x165 2x5x170 these hurt my shoulders
Side Raise Machine 4x10x95
Cable Side Raises 2x10x20 these killed my shoulders
Rear Raises 2x10x25s
Bent Over Shrugs 4x10x50s
Shrugs 2x10x275 these killed my back
Abs 5/5 2/8 (feet/bosu ball)
Seated Calf 3x12x135
Stupid fucking GHR thing a few times until my hamstrings almost exploded
lots of stretching
lots of rolling

11.6.14 Biceps/Back

Drugglements
(AM)

• 20mg DMZ
• 20mg Epistane
• 25mg LMG
• 6mg M-Sten
• 600mg fish oil
• 180mg Fexofenadine

(PM)

• 20mg DMZ
• 20mg Epistane
• 25mg LMG
• 6mg M-Sten
• 600mg fish oil
• 4g Taurine
• Multivitamin

Gym

• Pullups +45: 6, 6, 5, 5, 4 (3 minute rests)
• Face Pulls 3x10x95 (60)
• Bodyweight Rows: 10, 10, 7 (60)
• Incline Shrugs 4x8x65s (60)
• Reverse Pec Deck 4x10x100 (60)
• Bicep Curls 30s: 10, 10, 10, 8 (60)
• Row Machine 3x9x90s (60)
• Wide Grip Pulldowns 3x10x165 (60)

11.4.14 Triceps/Chest

Drugglements
(AM)

• 20mg DMZ
• 20mg Epistane
• 25mg LMG
• 6mg M-Sten
• 600mg fish oil
• 180mg Fexofenadine

(PM)

• 20mg DMZ
• 20mg Epistane
• 25mg LMG
• 6mg M-Sten
• 600mg fish oil
• 4g Taurine
• Multivitamin

Gym

• Bench 285: 5, 5, 5, 4, 3
• Tricep Extensions 3x10x90s
• Decline Bench Machine 70s: 10, 10, 8
• Incline Bench Machine 3x8x60s

11.3.14 Legs or whatever the fuck

drugs same as always


gym

• HBBS 3x5x95
• Standing Calf 3x10x90

that's it. fuck my lower back and fuck fucktards who can pull 585 with their spine above their shoulders without any pain because they're too fucking stupid. 

10.1.14 Delts

Drugglements
(AM)

• 20mg DMZ
• 20mg Epistane
• 25mg LMG
• 6mg M-Sten
• 600mg fish oil
• 180mg Fexofenadine

(PM)

• 20mg DMZ
• 20mg Epistane
• 25mg LMG
• 6mg M-Sten
• 600mg fish oil
• 4g Taurine
• Multivitamin

Gym

• OHP 175: 5, 5, 4, 4 (3 minutes)
• Cable Side Raises 4x9x20s (60)
• Front Raises 3x9x35s (60)
• Abs 2/8 0/10 (standing/knees)
• Shrugs 3x10x100 (60)
• Cardio 11 minutes 3.2 MPH, level 3