My training log

[powerman]

Originally Posted by Strengthlegend40

Yea, we hired Queefofnature to be our weight bitch for a weekend....Throttle's gonna pay him in big bubba meat dollars lol. BTW queef....dont forget your high heels and lipstick boy!

Thats fucked up Queennofreaka i have this pictured in my mind..eeewww

[powerman]

Legs today
warmups with leg extensions
70 10
80 10
90 10
Squats
135 10
225 10
315 7
405 4
455 7
hack squats
315 6
405 5
495 4
leg presses
7 wheels a side for 10
8 for 20 reps
leg curls
75 15
100 10
leg extensions
75 20
100 18
calf raises
6 sets of anywhere between 18 -40 reps

[Replicator]

keep it going Supster......great stuff
REP

[powerman]

Chest bis tris
Bench press
135 10
225 12
275 8
315 6
365 6
incline dumbells
90s 18 reps
dips supersetted with pec deck flyes
2 sets
tris and bis supersetted
close grip bench / standing barbell curls
225 10 - 65 10
275 7 - 85 10
225 11 - 105 10
skull krushers / hammer curls
75 12 - 40s 10
95 10 - 50 10
115 10 - 60 7
triceps cable pressdowns
80 10
90 10
110 9

[powerman]

back and traps
deadlifts
135 10
225 10
315 8
405 3
495 3
585 1
625 1 this is a new personal best
bent over rows
225 7
275 7
barbell shrugs front
225 12
315 10
405 10
behind the back
225 10
315 10
405 4
seated dumbell shrugs DC style 10 secs rest between sets
60 20
60 17
60 14
good mornings 1 set of 20 reps just the bar
lat pulldowns front
150 10
170 10
190 9

[powerman]

Chest and tris
barbell bench
135 10
225 8
275 4
315 2
365 1
385 1
405 1
425 1
315 10 on the 11th rep felt some shooting pain in left pec easily would have had 14 reps .Dont think its that serious however that ended chest for today
triceps
pushdowns cable
80 10
90 10
110 10
skullkrushers
75 10
95 10
115 10
25 minutes on treadmill keeping heartrate at 130

[Replicator]

stop messing about wi these kidy weights bro j/k
Doing Well Supy.

[powerman]

Back and traps
deadlifts
135 10
225 10
315 10
405 5
495 2
585 3
bentover rows
225 for 18
275 11
smithmachine shrugs front
225 15
315 10
405 10
behind the back
225 10
315 10
dumbell shrugs no rest between sets on theese
60s 30
80s 20
100s 12
lat pulldowns to front
150 10
170 10
200 6

[powerman]

shoulders and bis
dumbell presses seated
40s 10
50s 10
60s 10
70s 10
front and side raises supersets
3 sets of theese
standing barbell curls
65 12
85 10
105 10
125 4
hammercurls
40s 10
50s 10
60s 10

[Replicator]

Nice thread this with cracking exercises,
Keep it up Supy

[powerman]

legs warm ups with extensions
squats
135 10
225 10
315 10
405 3
475 5 new personal best easily could have done 7 if i had a spotter
hacksquats
315 7
405 7
495 8
legpresses
7plates a side 10
8 10
9 10
leg curls/ legextensions supersets
3sets each

[SweatyApe]

not bad at all for a geezer haha jk looking good

[Replicator]

Ah leg day NICE
REP

[ampenergy]

look's good supy

[powerman]

Originally Posted by ampenergy

look's good supy

Fukin right im the MAN...LMAO j/k...thanks guys

[powerman]

Chest and tris
Bench press
135 10
225 10
275 6
315 2
365 1
405 1 felt that same sharp pain in left pec as last week..Think i know the problem and will make adjustment next week so i took it easy on the pecs today
dumbell inclines
70#s 10
closegrip bench
185 10
skullkrushers
75 10
95 10
115 10
135 5
115 7
cable pressdowns
60 10
80 10
100 10
120 5
cardio
20 mins on treadmill

[b-real]

Damn you're a strong old man supy... bet I last longer in the sack

[powerman]

Originally Posted by b-real

Damn you're a strong old man supy... bet I last longer in the sack

Not a chance bro i can go as long as i want or get one off quick..Experience beats youth everytime...lol

[basiclute009]

Originally Posted by b-real

Damn you're a strong old man supy... bet I last longer in the sack

haha

[powerman]

Back and traps today
Deadlifts
135 10
225 10
315 10
405 5
495 2
585 2
Bentover rows barbell
225 12
275 10
295 6
T-bar rows
1 45 # plate 10
2 plates 10
3 10
4 10
5 8
Smith machine shrugs
225 10
315 10
405 10
behind the back
225 10
315 10
upright cable high pulls
60#s 10
70 10
80 10
90 10
100 10

[ampenergy]

Originally Posted by supy1962

Not a chance bro i can go as long as i want or get one off quick..Experience beats youth everytime...lol

2 minute brother

[powerman]

Shoulders and bis
Seated smith machine presses
135 10
185 10
225 4
245 2
265 1
285 1 this was new best and pretty dam easy
225 13
barbell curls
65 10
85 10
105 10
125 5
hammer curls
40 10
50 10
60 10
70 5
supersets or front and side raises
3 sets
20 minutes on treadmill

[powerman]

Legs today
warmups with 3 sets leg extensions 70#s
squats
135 10
225 10
315 10
405 5
495 5 all parallel or past very easy personal best today
hack squats
315 8
405 8
495 5
legpresses
7 plates a side 10
8 10
9 20
skipped extensions and curls today right kneecap has been botherin me and wrapped to tight on the 5 wheels squats and it acted up pretty good

[powerman]

Bis+Tris superset

superset one
seated overhead dumbell extension 40 #s for20 reps
incline dumbell curls 30# dumbells 20

incline dumbell triceps extensions 30 # dumbells for 20
hammer curls 30 20

triceps pushdown 70# 20 reps
standing cable curls 60 20

did theese 9 sets no rest at all except to chang equip.
went thru this 3 times each time increasing weight by 10 #s on all moves and the reps dropping by a couple
calf raises on hack squat machine 5 sets 30 secs rest between sets

[powerman]

Chest and tris
barbell bench press
135 10
185 10
225 10
275 7
315 5
365 1
405 1
435 just missed couldnt quite lock it out. It was very close no problems with any pain today
incline dumbells
80#s 20
close grip bench
225 10
275 7
315 3
skullkrushers
75 12
115 10
135 10
dips and peck dec superset 1 set
dips 30- 35 reps
peck deck 210# 10
triceps pushdowns cable
80 12
100 12
120 6
treadmill 20 mins.