Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: ygbodybuilder10 on March 01, 2011, 05:53:07 PM
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;D Well I decided to finally start a journal, I started these in the past but never continued with. I will not be making every day updates but will try to keep the journal up to date as possible. I'll also try to keep up with my reps because sometimes i do not even count i just bang them out.
I had plans to diet down and was dieting for 2 weeks from a body weight of 210lbs 1-2 lbs more. but diet was messed up while in California for 4 days so i cut that out.
Here are a couple links of m self.
http://twitter.com/ygbodybuilder10
http://bodyspace.bodybuilding.com/ygbodybuilder10/
http://www.simplyshredded.com/ygbodybuilder10-interview.html
http://www.teenbodybuilding.com/teen-transformation-jamar-winn.htm
www.youtube.com/naturalbb87
http://www.simplyshredded.com/the-be...c-of-2010.html
Monday-02-28-11
Back workout
Barbel rows good to see 365lbs was not a problem for me, have not tried to go up to that weight in a while because my back was giving me problems for a long time, but things seem to be back in working order as of now.
135lbs
135lbs
225lbs
315lbs
335lbs
365lbs
Wide grip pulldowns
120lbs
160lbs
180lbs
two arm dumbbell rows laying on bench with a light incline
60lbs
85lbs
85lbs
60lbs
Pull ups behind the back
4 sets
pull ups from the front
3 sets
Seated cable rows whole movement was a drop set
200lbs
160lbs
100lbs
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03-01-2011
Shoulders-biceps
Today was a good workout left shoulder was aching a little bit before i left so of course i had to throw some tiger balm on there.(http://i52.tinypic.com/169i647.jpg)
standing dumbbell side laterals
2 sets 20lbs
30lbs
40lbs
50lbs
60lbs
50lbs drop set 30lbs
standing barbell shoulder press
135lbs
185lbs
2sets with 225lbs
210lbs
machine shoulder press- I havnt done needs in a long damm time
3 45plates on each side
2 sets 4 45 plates on each side
4 45 plates plus 25lbs on each side
seated dumbbell side laterals/no back support
2 sets with 35lbs
cable cross overs for the rear delts
4 sets
upright rows- I only did 2 sets because I had intentions just to do shrugs but some was on the rack, when they got off i went straight to the
135lbs
185lbs
Behind the back barbell shrugs
315lbs
495lbs
495lbs
405lbs
Biceps- I did a different bicep workout today reasons why because i didn't want to say in that crowded ass gym no longer plus i wanted to feel some pain.
All movement done were barbell curls, dumbbell curls, machine preacher curls, dumbbell hammer curls
3 sets
barbell curls 8 reps pause at the top and than 8 regular reps
dumbbell curls 8 reps pause at the top and than 8 regular reps
machine preacher curls 8 reps pause at the top and than 8 regular reps
after those i did dumbbell hammer curl both arms at the same time
60lbs
65lbs
60lbs
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03-02-2011
chest and triceps
I started off with some dumbbell flyes because some guy had jump on the incline bench of about to use but he didnt stay long so i only did two sets of flyes
dummbell incline flies
30lbs
40lbs
Incline barbell press
135lbs
135lbs
225lbs
315lbs
315lbs
275lbs drop set to 225
barbell flat press
4 sets with 225lbs
3-4 sets of dips with just body weight
3-4 sets of push ups on the floor
I 'm not to sure what you call this movement i think its called chest fly presses, where u press the dumbbells up with them touching each other through out the whole movement. This was my very first time doing those and damm it felt good
40lbs
50lbs
55lbs
55lbs
and i finish of with a couple sets of cable flys
triceps
One arm dumbbell extension
35lbs
50lbs
60lbs
70lbs
rope press down
3-4 sets one drop set
one arm cable press downs
3-4 sets
laying dumbbell skull crushers
40lbs
35lbs
30lbs
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(http://i54.tinypic.com/2922yl5.jpg)
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(http://i54.tinypic.com/2922yl5.jpg)
Styrofoam plate?
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Styrofoam plate?
yes thats all i use
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04-03-2011
was a rest day
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Interesting journal, I'll be keeping an eye on it now that Gene has a girlfriend and can't post anymore. :(
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yes thats all i use
me too...unless its steak...i use the bowls for easy measuring..
bench
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03-04-2011
Legs
Ham strings
seated leg curls- to be honest I forgot the certain numbers i was using during the this movement
4 sets
one leg curl machine
45 plate on each side
45 plate and 10lb on each side
45 plate on 20lb each side
45 plate on 30lb each side
straight leg deadlift with dummbells
45lbs
65lbs
75lbs
75lbs
Quads
front squats
135
135
225
315
370
One leg presses
2 45lbs on each side
4 45lbs on each side
5 45lbs on each side
5 45lbs and 25lbs on each side
one leg ext- I did this each set until i couldnt do no more and only took 15 secs of rest
45lbs
70lbs
80lbs
80lbs
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cool. Hows your daily diet?
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First I would like to say congrats to branch warren, It about time you get what u deserve.
03-05-2011
chest
Barbell flat press
135
225
275
315
335
365
weight dips
45 plate
2 45 plats
2sets with 3 45plates than drop set wit just body weight
Incline barbell press
3sets with 225 and drop set to 135 and than one more set with 135
CLOSE DUMBBELL PRESSES WITH THE HANDS IN THE HAMMER CUR POSITION
50LBS
60LBS
65LBS DROP SET TO 45LBS
70LBS
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03-06-2011
BACK
BARBELL ROWS
Couple reps with just the bar
135
225
315
340
365
410- have not went this heavy in a long time
pull downs, with the attachment that has your hands in the hammer curl position
3 sets- I really didn't worry about the weight on this one
Tbar rows in the corner
4 45plates
6 45plates
7 45plates
4 45plates
pull ups
4 sets
dumbbell rows laying on incline both arms at the same time
3 sets with 60lbs
close grip pull downs
130lbs
160lbs
160lbs drop set to 120lbs
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03-07-2011
Today will be my rest day
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3-09-2011
its A SHAME I HAVE TO WAIT TO LATE AT NIGHT TO HIT THE GYM JUST TO AVOID THE CROWD
Had to speed up the workout to day
shoulders
standing dumbbell side laterals
25lbs
35lbs
40lbs
50lbs
55lbs drop set 30lbs
barbell upright rows
135
155
185
seated dumbbell press with no back support/on flat bench. I do these because using the bench with back support i will need much more heavy weight and my gym dumbbells only go to 100lbs so i had to find some way to make them harder unless some one else has some suggestions.
50lbs
60lbs
85lbs
90lbs
one arm cable side laterals behind the back
4 sets
barbell shurgs from the font
315
405
495
495
585
reverse flies with the cables
3 sets and 1 drop set
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03-10-2011
legs
Hamstrings
dummbell stiffleg deadlifts
35lbs
40lbs
50lbs
60lbs
70lbs
70lbs
seated hamstring curls
4-5 sets
one leg hamstring curls
4 sets
quads
one leg presses
1 45 plate and 1 25lbs on each side
2 45 plates and 1 25lbs on each side
4 45 plates and 1 25lbs on each side
4 45 plates and 1 25lbs on each side
hacksquats superset with one leg ext
1 45 plate each side
2 45 plate each side
3 45 plate each side
front squats
135
225
225
225
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03-11-2011
chest
Incline barbell press
couple reps wit bar
135lbs
225lbs
275lbs
315lbs
325lbs
275lbs
incline dumbbell press- my gym finally got the 100's back in there but i still have to add to those so I hardly ever do the movement. Here is a old video of how i would add weight to them.
4 sets with 100lbs
weighted dips
1 45 plate
3 sets with 3 45 plates
Barbell flat press
3 sets with 275
1 set with 225
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03-12-2011
back
pull downs with the attachment bar that puts your hands in the hammer curl position,the long version
4 sets
barbell deadlifts
135
225
405
495
605
babrell rows
315
315
225
close grip pull downs
3 sets one drop set
seated cable rows with rope attachment. I really dont like using the v-bar for this movement, no matter if i go light or heavy i always seems to work more biceps than anything.
3 sets
pull ups
4 sets
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(http://i53.tinypic.com/2v97z9t.jpg)
(http://i52.tinypic.com/27ysq2x.jpg)
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(http://i54.tinypic.com/2dah9ns.jpg)
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You still claiming natural status?
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You still claiming natural status?
100% natural buddy no reason to fraud
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03-15-11
Today was suppose to be leg day but my right knee was killing me so it became a chest day
Barbell incline press
135
225
275
275
275
225
barbell flat press
275
315
315
Incline dumbbell press
3 sets with 100lbs
4 sets with dips
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(http://i53.tinypic.com/2v97z9t.jpg)
(http://i52.tinypic.com/27ysq2x.jpg)
Youre dieting?
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100% natural buddy no reason to fraud
;D
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;D
I'm glad i could make u smile
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I'm back on a training split that will allows me to hit chest and legs twice a week
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How does it feel to be a famous 4chan meme?
http://memegenerator.net/YGbodybuilder (http://memegenerator.net/YGbodybuilder)
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3-25-11
Today was back and chest workout. Decided to hit the gym at night since its a Friday and i knew it would be empty just like i like it.
Barbell rows- Felt real good with this movement on every set
135
225
315
365
405
Pull ups
4 sets
Dumbbell rows laying on a incline bench
65lbs
90lbs
90lbs
Pull downs with attachment that puts hands in hammer curl position
4 sets
Seated cable rows
200lbs
240lbs
240lbs drop set to 160lbs
Chest
Barbell bench press
135lbs
275lbs
275lbs
225lbs
Incline dumbbell press
100lbs 3 sets
dips
3 sets with body weight
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How does it feel to be a famous 4chan meme?
http://memegenerator.net/YGbodybuilder (http://memegenerator.net/YGbodybuilder)
lmao feels good
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lmao feels good
lol, you should be honored bro.. btw sick lifting..
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lol, you should be honored bro.. btw sick lifting..
Thanks man
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Shoulders and biceps
SHOULDERS
side lateral raises
20llbs
30lbs
40lbs
50lbs
60lbs
60lbs
Seated dumbbell presses with no back support
50lbs
70lbs
90lbs
90lbs
seated Barbell presses
185lbs
135lbs
135lbs
Cable lateral raises from the back
3 sets
machine reverse flies
4 sets
Biceps
dummbell curl
40lbs
60lbs
60lbs
60lbs
babrbell curl
3 sets with 135lbs
Machine preacher curls
3 sets with 2 drop sets
dumbbellHammer curls done at the same time laying on a incline bench face first
50lbs 4 sets
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03-27-11
Legs
I woke up with a mean headache and it kinda faded away before it was time to hit the gym.
Ham strings
One legged curl machine
50lbs
100lbs
120
140
140
Seated hamstring curls
4 sets 1 drop set
Barbell front squats- My right need started to give men problems but by the end of the movement it things were ok. I'm think I might need to give front squats a break for a while
135lbs
225lbs
315lbs
315lbs
225lbs
One leg extensions
4 sets
One leg presses
1 45 plate on each side
3 45 plate on each side
4 45 plate on each side
2 sets with 5 45 plate on each side
ended with a couple sets of walking lunges
Plans to hit legs again on Tuesday or wensday
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I saw u deadlift 600lbs for a couple of reps on ur bodyspace page a year or so ago. Hw come no deads now?
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how is your face doing? with the breakouts? i remember u had posted a while back some foods were giving u acne breakouts?
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03-28-11
chest day
barbell incline press
135
135
225
275
315
315 drop set 225 drop set 135
Dumbbell incline press
3 sets with 100lbs
Barbell flat press
315
275
225 drop set 135
dips
3 sets
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how is your face doing? with the breakouts? i remember u had posted a while back some foods were giving u acne breakouts?
(http://i54.tinypic.com/2eq7tea.jpg)
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I saw u deadlift 600lbs for a couple of reps on ur bodyspace page a year or so ago. Hw come no deads now?
i still do them i just dont do them as often as i used to , i just started getting my dead lift back up after getting over some injurys
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right knee has been giving me problems, I think i need to adjust my training as far as my quad training is concern until this knee feels better or gets back to normal. I might have to follow lee Haney's way of thinking when it comes to training
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Good luck with the diarrhea.
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3-29-11
today is my rest day and i feel as thou my body needs it
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Good luck with the diarrhea.
I never get diarrhea from the how i cook my chicken
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decided to hit the gym tonight since i will be only training hamstrings since knees are giving me problems
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3-30-11
Today was just hamstrings I usually hit quads and hamstrings on the same day but my knees are killing me I could have tried to do movements for quads that was less stressful on the knees but I rather avoid risking any more pain
One leg curls on the one leg curl machine
50lbs
90lbs
110lbs
140lbs
160lbs
170lbs
Seated hamstring curls
70lbs
90lbs
130lbs
150lbs
110lbs drop set 90lbs drop set 70lbs
dumbbell stiff leg dead lifts
30lbs
40lbs
50lbs
60lbs
60lbs
75lbs
Have not did any ab work in a long time today was a good day to hit them
knee raises off the bench
sit ups on the decline bench
laying leg raises
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People are questioning your natural abilities on the G&O board.
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People are questioning your natural abilities on the G&O board.
LINK ME
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3-31-11
Back
100lbs
140lbs
200lbs
240lbs
240lbs drop set 140lbs drop set 100lbs
Barbell rows
135lbs
225lbs
315lbs
315 lbs drop set 225lbs
one arm dumbbell rows laying flat on incline
2 sets with 80lbs
2 sets with 100lbs
pull ups
4 sets
seated cable rows
220lbs
220lbs drop set 180lbs drop set 120lbs
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4-1-11
Once again it was a Friday so i chose to hit the gym at night since its usually empty just how i like it
Shoulders
standing dumbbell side lateral raises
20lbs
30lbs
40lbs
50lbs
60lbs
60lbs drop set to 45lbs
Standing barbell military presses
135lbs
185lbs
225lbs
275lbs
reverse cable flies
4 sets
Seated dumbbell lateral raises
40lbs
50lbs
50lbs
45lbs
dumbbell front raises both arms at the same time with hands position as if i'm doing a barbell curl. but when coming down i keep my arms bent
20lbs
25lbs
20lbs
20lbs
barbell shrugs behind back
315lbs
405lbs
495lbs super set with 100lbs dumbbell shrugs
495lbs
one more set of 100lb dumbbell shrugs
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04-02-11
Chest
I woke up tired as hell, got up ate some chicken and rice and stayed on the computer for a while and laid back down. Woke back up and still didn't want to move but it was time to hit the gym.
Added some shock wave to go along with my creatine for pre-workout today
flat barbell press
bar
135lbs
225lbs
315lbs
335lbs
365lbs
405- first time i ever went this high on flat. Felt east unracking and bringing it down I thought i was going to get one full rep on my own, only got it half way up and spotter assisted the rest of the way. Now I feel i can really hit that 405. Will try again
weighted dips
1 45plate
3 sets with 3 45plates
Barbell incline press
225lbs
275lbs
275lbs drop set 225
cable flies
4 sets
push ups
4 sets
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04-03-2011
Today is a rest day for me
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04-04-11
Back and triceps
Made it to the gym early in the morning. Yesterday I woke up, and than took a long nap and woke up at 9:pm sleep, so I just stayed up.
Back
Barbell rows
135lbs
225lbs
315lbs
365lbs
365lbs drop set to 225
wide lat pulldowns- I forfgot the numbers on these lol
4 sets
One arm t-bar rows in the corner- My gym some how lost the damm v-bar and I really wanted to do some t-bar rows, so I deciced to give one arm tbar rows a try and they felt great.
45lbs
70lbs
75lbs- The set I took the 45 plates off and switch them with 25's to get a better stretch
100lbs
Pull ups
4 sets
Close grip pulldowns
4 sets
Seated rows with wider bar
4 sets
Triceps
Close grip press downs
4 sets
One arm cable press downs
30lbs
30lbs
50lbs
50lbs
One arm dumbbell triceps extension
40lbs
50lbs
2 sets with 60lbs
laying skull crushers with dumbbells
45lbs
40lbs
45lbs
40lbs
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going to hit the hamstrings to night, still no quad action, Still do not trust these knees
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Looking awesome YG, keep it up!
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04-05-1
Today I was just going to do hamstrings, But decided to do something for the quads. Things went well know pain or problems, so that was a relief. i DID NO USE no weight for my quad movements but everything felt good and I got a big pump.
leg extension
couple sets with 45lbs
Hack squats
Just a few sets with no weight/superset with body weight squats
Went back to some more leg extension
couple sets with 45lbs
hamstrings
seated Legs curls
30lbs
90lbs
110lbs
110lbs drop set 90lbs drop set 70lbs
one Leg curl machine
90lbs
140lbs
160lbs
160lbs
stiff dead-lift with dumbbells
3 sets with 40lbs
50lbs
60lbs
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04-06-11
chest
Barbell flat press
reps with just the bar
2 sets with 125lbs
275lbs
315lbs
365lbs
335lbs
225lbs
barbell incline press
225lbs
245lbs
225lbs drop set 135lbs
Weighted dips
90lbs
3 sets with 135lbs
Incline dumbbell flies
60lbs
90lbs
70lbs
Update on my right knee feels much better, dont feel as much pain when I'm keeping it bent for to long, But i do have to straighten out often because i feel it getting stiff
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4-07-11
today is a rest day
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4-08-11
Shoulders
standing Side lateral raises
20lbs
30lbs
40lbs
50lbs
60lbs
50lbs
50lbs
dumbbell Front raises done at the same time
20lbs
25lbs
30lbs
25lbs
Seated barbell shoulder press on smith machine
135lbs
185lbs
205lbs
225lbs
235lbs
245lbs
255lbs
laying on incline bench one arm side lateral raises
3 sets with 20lbs
laying on incline bench reverse flies
2 sets with 45lbs
2 sets with 50lbs
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4-09-11
BACK AND BICEPS
pULL UPS
4sets
Barbell rows
135lbs
225lbs
315lbs
335lbs
225lbs
one are t bar rows
45lbs
70lbs
95lbs
Close grip pulldowns
110lbs
2 sets with 160lbs
Biceps
Barbell curl
3 sets with 135lbs
dumbbell preacher curl
40lbs
2 sets with 50lbs
dumbbell Hammer curls both arms done at the same time
70lbs drop set 50lbs drop set 40lbs
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I have taken a week off from the gym, thats my way of doing a deload week
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4-19-11
First day back in the gym after a week and some days off. Knee is feeling better, will be going back to normal leg routine
Fla barbell press
135lbs
225lbs
315lbs
320lbs
335lbs
315lbs drop set to 225lbs
Incline dumbbell
3 sets with 225lbs drop set last set to 135lbs
Incline dumbbell press
3 sets with 100lbs
4 sets of dips
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4-21-11
Shoulders- great workout, shoulders were pumped as hell
Side lateral raises
20lbs
30lbs
40lbs
50lbs
2 sets with 60lbs
front raises with hands in hammer curl position
40lbs
50lbs
60lbs
cable side lateral raises
2 sets
Machine reverse flyes
4 sets
barbell shrugs
315
405
515
515
495
Standing shoulder presses- decided to do these last.
2 sets with 135lbs
2 sets with 185lbs
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04-22-2011
First time in weeks i was able to do a real quad workout, because of my knee, and things went well, no serious kneed pain at all.
Leg ext- Started of with these to warm the knees up, also did both legs at the same time and i usually do one leg at a time, I feel doing a lot of one leg work might be the cause of the knee pain that i was experiencing.
These were high sets 20-30
2 sets with 45lbs
2 sets with 90lbs
Leg preses- Also did these with both legs when i usually do one leg
5 sets untill machine was filled. My gym leg press only can take 8 45 plates on each side and after that you have to stack weight on top
Barbell lunges- Havnt done these in while, at least not with weight
3 sets with 135
barbell Squats
135lbs
225lbs
315
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Barbell front squats- My right need started to give men problems but by the end of the movement it things were ok. I'm think I might need to give front squats a break for a while
Is this English?
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Is this English?
x2
seriously
wake up and smell the coffee yg
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On easter it was suppose to be chest and arm day, I went to the gym and they were closed and I had forgot it was easter.
The weather has now got to the point where its hot and that means no more hoodie in the gym which I love wearing.
4-25-11
Chest
Barbell incline press
reps with the bar
135lbs
225lbs
275lbs
315lbs
315lbs drop set 225 drop set 135lbs
Flat barbell press
275lbs
2225lbs
225lbs
225lbs drop 135lbs
Dips
dips with just body weight
90lbs
130lbs
130lbs drop set with just body weight
flat dumbbell flyes- these wer super setted with dips
40lbs
50lbs
60lbs
Triceps
close grip press downs
4 sets
One arm dumbbell ext
40lbs
50lbs
60lbs drop set 35lbs
DUMbell skull crushers
50lbs
45lbs
40ls
Rope press downs
4 sets
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x2
seriously
wake up and smell the coffee yg
Is this English?
Ok its a sentence that didnt come out right, you get what I was trying to explain
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4-26-11
2nd leg workout since starting to train the quads again and this workout felt great and had no knee problems at all,no cracks or pops of no sort.
Leg ext
4 sets
leg presses
3 45 plates o each side
5 45 plates o each side
8 45 plates o each side
8 45 plates o each side + 100lbs
8 45 plates o each side + 100lbs
8 45 plates o each side + 100lbs
front squats- didnt go no where near as heavy as i usually do but just wanted to see how things felt as far as the knee was concerned
135lbs
185lbs
225lbs
275lbs
more leg ext
Also did some hamstring work which consisted of seated leg curls
and one leg curls on the machine
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4-29-11
Shoulders
lateral raises
20lbs
20lbs
30lbs
40lbs
50lbs
50lbs
60lbs
60lbs
Front raises
40lbs
50lbs
60lbs
cable lateral raises
3 sets
reverse flyes on incline
3 sets with 40lbs
Seated smith machine press
135lbs
185lbs
205lbs
225lbs
225lbs
225lbs
225lbs
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04-30-11
Chest and arm day
Flat Barbell press
reps with the bar
135
225
315
335
345
315
weighted dips super set with some cable flyes
reps with just body weight
2 45 plates
3 45 plates
4 45 plates
Barbell incline press
3 sets with 225
arms Biceps and triceps where super set
BARBELL CURLS
3 SETS WITH 135LBS
SUPER SET WITH
ROPE PRESS DOWNS
3 SETS
Seated dumbbell curls
3 sets 45lbs
super set with
one arm tricep ext
50lbs
50lbs
60lbs
dumbbell Hammer curls done at the same time
65lbs
60lbs
50lbs drop set 40 drop set 30lbs
super set with
dumbbell skull crushers
45lbs
50lbs
50lbs
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5-03-11
legs
Leg ext
4 sets
Leg press
4-5 sets the whole machine was filled
front squats- felt good about these, weight is going back on these
135
225
315
325
335
back squats
225 for 4 sets
seated hamstring curls
I forget how many sets i did for these but it was a lot
(http://i53.tinypic.com/2nl5ws7.jpg)
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05-04-11
Back
pull ups
3 sets
dead lifts- have not hit these in a long time, felt good at the weight i went up to, now its time to get these back to where they were at. All sets were done for reps
135
225
405
500
550
585
Barbell rows
315
315
225
Wide grip pull downs
160lbs
220lbs
180lbs
drop set 120lbs
Seated cable rows
200lbs drop set 120lbs drop set 110lbs
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5-06-11
Chest day- I felt like sh-it, not strong and tired things didnt feel right,plus this damm shoulder is starting to give me problems again but i Got it done
Barbell incline press
135
135
225
225
315
275
275
Barbell flat press
275
315
335
225
Incline dumbbell flyes
60lbs
70lbs
85lbs
85lbs
Incline machine press
270lbs 4 sets
I did some rotator cuff movements at the end
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5-06-11
I did some rotator cuff movements at the end
You should have done those first. ;)
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You should have done those first. ;)
i do them first as a warm up
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Legs another leg workout with no knee pain since training legs again
Hamstrings
machine one leg curl
50lbs
90lbs
140lbs
160lbs
190lbs
Seated hamstring curls
5-7 sets
Quads
leg ext
5sets
Leg press machine
2 45 plates on each side
5 45 plates on each side
8 45 plates on each side
8 45 plates on each side plus 2 45plats on top
8 45 plates on each side plus 2 45plats on top
Front squats
135
225
315
315 drop set 225
went back to do some
leg ext
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I would like to thank the misc on bb.com for giving me the coupon code to get this free pizza
(http://i51.tinypic.com/egppo2.jpg)
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5-10-11
chest- rotator cuff didnt give me no problems so chest workout went great
Barbell flat press
135lbs
135lbs
275lbs
315lbs
335lbs
365lbs
315lbs
Dumbbell incline flyes
40lbs
65lbs
85lbs
100lbs
Incline barbell press
225lbs
275lbs
275lbs drop set 225 drop set 135
dips with body weight
4 sets
ALso did some tricep work, nothing worth mentioning
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5-11-11
Back day now this was a great back workout
deadlifts- all done for reps
135lbs
225lbs
315lbs
405lbs
505lbs
600lbs- jumped straight to 600 because i didnt want to have to do A set between 505-600lbs
pull ups superset with wide grip pulldowns
3 set of pullups
4 sets of pulldowns
barbell rows
315
315
315
seated cable rows
3 sets with 200lbs drop set 120lbs
pull downs with the attachment that puts the hand in a hammer curl position
3 sets
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This is great!!! ;D
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5-13-11
shoulders
side lateral raises
25lbs
35lbs
45lbs
50lbs
50lbs
50lbs
cable lateral raises
4 sets
machine Reverse flyes
4 sets
seated smith machine press
135lbs
185lbs
225lbs
245lbs
275lbs drop set 225lbs drop set 135
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I would like to thank the misc on bb.com for giving me the coupon code to get this free pizza
(http://i51.tinypic.com/egppo2.jpg)
I hope you ate all that thing.
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I hope you ate all that thing.
sure did, wish i had two
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Here is a pic of my main protein source
(http://i51.tinypic.com/2w5pqxj.jpg)
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5-11-11
Back day now this was a great back workout
deadlifts- all done for reps
135lbs
225lbs
315lbs
405lbs
505lbs
600lbs- jumped straight to 600 because i didnt want to have to do A set between 505-600lbs
pull ups superset with wide grip pulldowns
3 set of pullups
4 sets of pulldowns
barbell rows
315
315
315
seated cable rows
3 sets with 200lbs drop set 120lbs
pull downs with the attachment that puts the hand in a hammer curl position
3 sets
Strong dude. whats ur bodyweight
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Strong dude. whats ur bodyweight
He claims to be a natural 4'8" and 210 massive pounds!! :D
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Good log yg, impressive lifts.
Are you currently bulking or cutting? whats your daily cal intake and macro breakdown (gram protein/ gram carbs/ gram fats) during your bulk and cut cycles?
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He claims to be a natural 4'8" and 210 massive pounds!! :D
100%natural thank u very much
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Strong dude. whats ur bodyweight
at the moment i'm 210