My training log

[Replicator]

Originally Posted by supy1962

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

You Brute !! LOL
Well done Supy, good stuff as always
REP

[powerman]

Back and traps today
deadlifts
135 10
225 10
315 10
405 5
495 1
585 failed miserably WTF worst deadlift day in 3 months
Bent over rows
225 10
275 7
315 3 go figure never tried more than 295 before
T-bar
135 10 3 plates
180 10 4
225 10 5
270 10 6
315 5 7 + bar
lat pulldowns front
150 8
170 8
190 9
dumbell shrugs
110 #s each hand 15
120 10
130 6
upright cable rows
80 10
90 10
100 10
20 mins cardio treadmill

[powerman]

shoulders and bis
seated dumbell press
40s 10
50 10
60 10
70 10
80 15
trisets of rear front and side raises
15# 10 10 10
20 10 10 10
30 10 7 6
hammer curls
30 10
40 10
50 10
60 10
standing barbell curls
65 12
85 10
105 10
125 7
20 mins cardio treadmill

[ampenergy]

lookin good sup

[powerman]

legs today
warmups leg extensions 3 sets 60#s
squats
135 10
225 10
315 10
405 7
495 6
hacksquats
225 10
315 10
405 8
495 4
legpresses
7 plates 10
8 10
9 22
legextensions
80 10
100 10
120 7
legcurls
50 20
75 10
100 6

[ampenergy]

u an ox sup

[powerman]

bis tris calves
preacher curls supersetted with cable pushdowns
did 6 sets of each
75# z-bar preachers 18-25 reps
70# pressdowns with 20- 30 reps
12 sets of calf raises 20 30 reps
Cardio gonna get on the wife for 30 mins real soon ..
1 more kid still awake then im gonna wax that ASS
if im not to tired ill get on the tread mill for 20 - 30 after sexercising thats sure to piss off the wife..LMAO

[ampenergy]

probably

[powerman]

Originally Posted by ampenergy

probably

Too tired to try and piss here off..LMAO

[powerman]

chest and tris
bench press
135 10
185 10
225 10
275 8
315 3
365 1
405 1
315 12
incline dumbells
90s 12
105s 8
close grip bench
225 7
275 7
incline dumbell skullkrushers
30s 12
40s 10
50s 10
triceps dips off edge of bench
20 reps
15
10 30 secs rest between sets
pec deck
whole stack =210#s
12 reps
10
6 30 seconds rest between sets

[Replicator]

Nice workout as usual
REP

[powerman]

Back and traps
deadlifts
135 10
225 10
315 10
395 3
495 2
585 1
625 missed...Going back to my old method of deadliftin next week.I should be at 650 by now im gettin pissed .Guarantee ill be past that in 5 weeks
bent over barbell rows underhand grip
225 10
275 10
315 3
t-bar rows
225 10
270 10
315 10
lat pull downs close grip underhand
150 10
170 10
190 10
supersetted dumbell shrugs with upright cable rows
105s 10 - ------ 70 10
115s 10 ----- 80 10
125s 4 ----- 90 10

[powerman]

shoulders and bis
dumbell presses
40s 10 reps
50 10
60 10
70 10
80 16 one more than last week
trisets of side front and reverse raises / cable
3 tri sets=9 sets total
barbell curls
65 10
85 10
105 10
125 6
hammer curls
40s 10
50s 10
reverse curls
45 10
65 10

[ampenergy]

hump it, hump it

[Replicator]

Bumpity hump bumpity hump !!!

[powerman]

Bis tris and calves
preacher curls
75#s 20-30 reps 6 sets
seated french curls
35#s 20
55 20
75 18
75 15
75 12
decline dumbell triceps extensions
30#s 15
10
7
calf raises 9 sets

[ampenergy]

pick it up sup

[powerman]

chest and tris
bench press
135 10 felt like 225
185 10
225 10
275 5
315 3
365 1
385 1
tris
reverse grip bench
135 20
185 10
225 7
incline dumbell skullkrushers
30s 12
40s 10
50s 10
bench dips
30
25
17

[powerman]

back and bis
deadlifts
135 10
225 8
315 10
405 6
495 2
585 2 couldnt quite lockout 3rd.
bent over barbell rows
225 7
315 6 changed grip today to a deadlift grip
t -bar rows supersetted with machine cablepull ups
t-bar
225 10
270 10
315 10
cable pulls pull up grip
150 10
170 10
190 10
seated barbell curls
45 10
65 10
85 10
105 4
85 8
65 15
seated incline dumbell curls DC style 15-20 secs. rest between sets
30 13
30 11
30 8

[powerman]

Shoulders and traps
front raises
side raises
l-lateral raises
upright rows
overhead press
bentover flyes
did all six exercises non stop with just 20#dumbells first three exercises were 10 reps the rest were til failure. Went thru this 2 times
next week ill tweak it a bit
barbell shrugs
front
rear
3 supersets with 225#s

[ampenergy]

c'mon sup, one more rep

[powerman]

Legs today
squats
135 10
225 10
315 10
405 7
495 3
hacksquats
315 10
405 8
495 2
called it quits after hacks my back was so tight. not sure why i pussed out just didnt feel right

[owyn88]

I dont care, there aint nothing pussy about that workout Supy!!! Thats still a good day bro!!!

[WetWorks]

Originally Posted by owyn88

I dont care, there aint nothing pussy about that workout Supy!!! Thats still a good day bro!!!

Bump Owyn88

[powerman]

Originally Posted by owyn88

I dont care, there aint nothing pussy about that workout Supy!!! Thats still a good day bro!!!

Originally Posted by WetWorks

Bump Owyn88

Thanks bros. Actually i cant believe my legs are a bit sore and i omitted 3 exercises