- Lots of rolling and stretching
- Rear Delt Flies 2x12x105
- Cardio: Level 3, 20 minutes @ 3.0, 20 minutes at 4.0 (PR)
Get swole or die trying
A man's journey to optimal aesthetics
Wednesday, December 3, 2014
12.3.14 Triceps/Chest
AM
Thursday, November 20, 2014
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
Tuesday, November 18, 2014
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
Monday, November 17, 2014
11.17.14 Mobility
No more enhancements
Gym
Gym
- Standing Calf Raises 3x12x90
- Rolling & Stretching
- 10 minutes of cardio
:(
Saturday, November 15, 2014
11.15.14 Delts
Stack same as always, tomorrow is my last day of PHs
Gym
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
Wednesday, November 12, 2014
11.9.14
Sam stack as always
Gym
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
Tuesday, November 11, 2014
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
Monday, November 10, 2014
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
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
Thursday, November 6, 2014
11.6.14 Biceps/Back
Drugglements
(AM)
(AM)
- 20mg DMZ
- 20mg Epistane
- 25mg LMG
- 6mg M-Sten
- 600mg fish oil
- 180mg Fexofenadine
- 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)
Tuesday, November 4, 2014
11.4.14 Triceps/Chest
Drugglements
(AM)
(AM)
- 20mg DMZ
- 20mg Epistane
- 25mg LMG
- 6mg M-Sten
- 600mg fish oil
- 180mg Fexofenadine
- 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
Monday, November 3, 2014
11.3.14 Legs or whatever the fuck
drugs same as always
gym
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.
Saturday, November 1, 2014
10.1.14 Delts
Drugglements
(AM)
(AM)
- 20mg DMZ
- 20mg Epistane
- 25mg LMG
- 6mg M-Sten
- 600mg fish oil
- 180mg Fexofenadine
- 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
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