My training log

[powerman]

will be posting later today. i need a way to kep track of this so this is gonna be it..today was leg day
warmups with leg extensions
70# 10
80 10
90 10
squats
135 10
225 10
315 10
405 12
450 1 i started tody not using the bitch pad on squats..Fullthrottle says i goota quit using it..Anyway i usually get 3 or more with 450 but my bar has a tweak in it fom deadliftin and i felt it roll after my first rep so that was scary enough.I train alone so ive got to be careful til i get a power rack
hack squats
315 10
405 10
450 9
leg presses
6 plates a side 10
7 plates 12
8 plates 19
leg extensions/leg curl supersets
75#s 18reps on the extensions 10 curls
100# 15 reps extensios 9 curls
5 sets of calf raises
may be adding lunges/dumbell next week depends how sore i am from this workout today
will be raking the back yard and cleaning a winters worth of dog shit for cardio today...lol not lookin forward to it

[Replicator]

nice Supy but am not reppin ye LOL

[powerman]

Originally Posted by Replicator

nice Supy but am not reppin ye LOL

SOB...lol next time

[geauxtigers29]

Nice... pretty hardcore leg strength

You power lift?

[powerman]

Originally Posted by geauxtigers29

Nice... pretty hardcore leg strength

You power lift?

Someday id like to try it

[geauxtigers29]

Yeah.. I think training wise it is the #1 quickest way to gain physique changes... but im too lazy now days to do it... might try to start doing some light power cleans and go from there.

[geauxtigers29]

Originally Posted by supy1962

will be posting later today. i need a way to kep track of this so this is gonna be it..today was leg day
warmups with leg extensions
70# 10
80 10
90 10
squats
135 10
225 10
315 10
405 12
450 1 i started tody not using the bitch pad on squats..Fullthrottle says i goota quit using it..Anyway i usually get 3 or more with 450 but my bar has a tweak in it fom deadliftin and i felt it roll after my first rep so that was scary enough.I train alone so ive got to be careful til i get a power rack
hack squats
315 10
405 10
450 9
leg presses
6 plates a side 10
7 plates 12
8 plates 19
leg extensions/leg curl supersets
75#s 18reps on the extensions 10 curls
100# 15 reps extensios 9 curls
5 sets of calf raises
may be adding lunges/dumbell next week depends how sore i am from this workout today
will be raking the back yard and cleaning a winters worth of dog shit for cardio today...lol not lookin forward to it

raking back yard is your excuse to not do cardio? Reach deep down and grab some motivation hahah

[powerman]

I get my cardio in bro i just hate it..lol

[powerman]

chest and tris
flat barbell bench
135 10
225 10
275 8
315 5
345 1
375 1
405 1 barely locked out 405 today
incline barbell
225 12
275 8
close grip bench
225 10
295 5
z-bar skullkrushers
75#s 15
95 10
135 5
triceps cable pressdowns
80# 10
100 10
120 7
about to do 30 minutes on elliptical

[powerman]

30 minutes of elliptical
post workout drink
40 g of whey
10g glutamine
40 g of waxymaize i mean waxy scam cant wait til im done with this crap
arginine
Post workout meal
8 ozs. groundbeef
16 ozs. skim milk
1oz. cashews
1 tbls. olive oil
2 1/2 hrs. later
1cup cottage cheese
40grams whey
1tbls. of olive oil
2 1/2 hrs later
same as above
2 1/2 hrs. later
10 ozs. ground turkey
asparagus spears
1tbls. olive oil

[freakofnature]

Originally Posted by supy1962

chest and tris
flat barbell bench
135 10
225 10
275 8 try 6 brother
315 5 good job bro..Maybe try-4
345 1 try cutting this one out
375 1
405 1 barely locked out 405 today bet you get 405 to 415 brother Supy...Goodluck animal......
incline barbell
225 12
275 8
close grip bench
225 10
295 5
z-bar skullkrushers
75#s 15
95 10
135 5
triceps cable pressdowns
80# 10
100 10
120 7
about to do 30 minutes on elliptical

Your doing a great job brother....

[jazz1969]

Originally Posted by supy1962

I get my cardio in bro i just hate it..lol

jerkin off isn't cardio bro your heart rate can't go up in 2 -3 seconds ,,,,,,,,,,,,,,,,,,,,lol cock,cock,cock,cock, did i say cock again??

[powerman]

Yeah ill be tinkerin with those numbers a bit over the next couple weeks and i wont try a max for a couple more weeks

[freakofnature]

I agree 100% with Jazz and the cock theory. You should get much stronger if you stop tinkerin with it, keep some Test inside to build up. Goodluck Cock face

[powerman]

Originally Posted by jazz1969

jerkin off isn't cardio bro your heart rate can't go up in 2 -3 seconds ,,,,,,,,,,,,,,,,,,,,lol cock,cock,cock,cock, did i say cock again??

Originally Posted by freakofnature

I agree 100% with Jazz and the cock theory. You should get much stronger if you stop tinkerin with it, keep some Test inside to build up. Goodluck Cock face

You both can suck my cock cock cock..lol

[jazz1969]

Originally Posted by supy1962

You both can suck my cock cock cock..lol

i'm off baby food dude

[powerman]

Back Traps
Deadlifts
135 10
225 10
315 10
405 6
495 5
545 1
585 1
Bentover rows
225 10
275 7
Barbell Shrugs
135 10
225 10
315 10
405 5
Behind back shrugs
225 12
315 15
315 12
sEATED DUMBELL SHRUGS
60#s 20
60#s 20
Latpulldowns front
140# 10
160 10
180 11
Incline sit ups
4 sets of 25
32 minutes on elliptical machine
post workout drink 40 gs of whey 20grams of waxy ripoff(maize)
post workout meal
5 slices of pizza no crust
2ozs. cashews
1 orange

[powerman]

Shoulders and Bis
Seated smith machine military press
135 10
185 10
225 10
245 4
Tri set on total gym
front raise
side raise
reverse raise
2 sets
Standing barbell curls
65 12
85 10
105 10
125 4
Hammer curls
30s 15
40 10
50 10
60 7
hanging leg raises
3 sets
30 minutes elliptical

[basiclute009]

good strength bro. deadlifts and squats are the way to go, looks like you workouts are pretty heavy

[powerman]

Originally Posted by basiclute009

good strength bro. deadlifts and squats are the way to go, looks like you workouts are pretty heavy

Not to shabby for an old fuck...Could be much better and will be..LOL

[basiclute009]

keep up the good work old man lol

[Replicator]

Supy , you are my hero , but I gotta agree with the guys above ........stop the COCK .......ye cocky SOB LOL bwahahah
REP

ps) Great stuff brother

[geauxtigers29]

I would give you props... ELLIPTICAL? hahahaa :-) j/k nice workout

[freakofnature]

Awesome job Supy...your crushing me buddy. I'm flying out soon for a few workouts with Throttle and Strenghlegend...so get ready.

[Strengthlegend40]

Originally Posted by freakofnature

Awesome job Supy...your crushing me buddy. I'm flying out soon for a few workouts with Throttle and Strenghlegend...so get ready.

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!