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njflex
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« Reply #5425 on: September 20, 2012, 07:31:32 PM » |
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delts
fr press
side laterals
cable uprights
fr raise
shrugs
forearms
reverse wrist curls/weighted rope twist
calves
standing calf raises
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$
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CalvinH
Moderator
Getbig V
Posts: 15384
Just a good old boy,never meaning no harm.
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« Reply #5426 on: September 21, 2012, 07:39:12 AM » |
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Front shoulder press
rear shoulder press
front raises
side raises
rear delts
shrugs
abs
cardio
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chaos
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« Reply #5427 on: September 21, 2012, 04:50:52 PM » |
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Push Press
DB Side Lat
Seated DB Press
Rear Delt/DB Shrug ss
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Liar!!!!Filt!!!!
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Montague
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« Reply #5428 on: September 22, 2012, 04:37:28 PM » |
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Arms:
4 sets overhead db extensions - 12, 12, 12, 10 reps
5 sets parallel bar dips - 12 reps ea.
4 sets fixed bar triceps extensions - 10 reps ea.
4 sets cable push downs - 12, 15, 15, 12 reps
4 sets seated incline db curls - 8, 8, 8, 9 reps
3 sets spider curls - 12, 10, 8 reps
4 sets standing barbell curls - 12 reps ea
5 sets hammer curls using cable & rope attachment - 15, 15, 15, 12, 12 reps
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njflex
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« Reply #5429 on: September 22, 2012, 04:56:52 PM » |
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quads
squat 135 warmup,225x12,275x12,315x12,405x7 pissed should have pushed 2 more,,
leg press
dumbell lunges
1 legged extensions
hams
sldl 185,225,245 all set 10 or more reps
lying leg curl
calves
leg press toe press/seated calf raise.
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$
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CalvinH
Moderator
Getbig V
Posts: 15384
Just a good old boy,never meaning no harm.
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« Reply #5430 on: September 24, 2012, 04:54:26 AM » |
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Fri-pushdowns
skull crushers
overhead extensions
preacher curls
cable curls
straight bar curls
abs
cardio
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njflex
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« Reply #5431 on: September 24, 2012, 07:48:54 AM » |
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Fri-pushdowns
skull crushers
overhead extensions
preacher curls
cable curls
straight bar curls
abs
cardio
SKULL CRUSHERS LOL..THOSE DAYS ARE LONG GONE FOR ME'ELBOWS'OUCH,,,I USE THE MACHINE SEATED WITH ELBOWS ON PAD LOL,,, |
$
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chaos
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« Reply #5432 on: September 24, 2012, 04:58:47 PM » |
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Squats SLDL Out...running late.  |
Liar!!!!Filt!!!!
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Fury
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« Reply #5433 on: September 24, 2012, 05:56:54 PM » |
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DB incline
DB flat
BB incline
DB flies
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chaos
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« Reply #5434 on: September 25, 2012, 07:02:49 PM » |
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Flat DB Press
Incline DB Press
Cable Flyes
Pushdowns
Dips
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Liar!!!!Filt!!!!
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CalvinH
Moderator
Getbig V
Posts: 15384
Just a good old boy,never meaning no harm.
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« Reply #5435 on: September 26, 2012, 12:40:20 PM » |
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Flat bench
incline hammer
db flys
pec dec
straight bar dcurls
cable curls
abs
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WillGrant
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« Reply #5436 on: September 26, 2012, 06:47:54 PM » |
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Delts.
Face pulls
Single arm rear delt machine
DB press
Side cable lateral
Machine lateral - Dropset
Cardio: Incline Treadmill 30mins
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njflex
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« Reply #5437 on: September 26, 2012, 07:57:41 PM » |
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back
tbar row
wide bar low pully row
close grip pulldown
reverse grip bentover row
standing pulldown
weighted hyper's
bi's
curls
inc bd curl
seated scott curl machine
abs
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$
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WillGrant
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« Reply #5438 on: September 27, 2012, 03:01:05 AM » |
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Arms
DB Curl
s/set: v bar pushdown + tri dip
DB Preacher curl D/set
DB French press
s/set: hammer curl + seated BB Curl
Single DB Extension across face
S/Set Rope Hammers + 21's Cable curl
Reverse Cable Curl
Cardio: Incline Treddy 30mins
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chaos
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« Reply #5439 on: September 27, 2012, 04:30:25 PM » |
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Rack Pulls
DB Rows
Pullups
Seated.Rows
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Liar!!!!Filt!!!!
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WillGrant
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« Reply #5440 on: September 28, 2012, 02:05:57 AM » |
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Legs
Squats
Romanian DL's
Hacks
leg curls
leg extension
Smith lunge
Seated calf raise
Single DB calf raise
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Butterbean
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« Reply #5441 on: September 28, 2012, 06:51:29 AM » |
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Moved sum rocks
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chaos
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« Reply #5442 on: September 28, 2012, 07:16:36 AM » |
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Moved sum rocks
Ok kegdrainer.  |
Liar!!!!Filt!!!!
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CalvinH
Moderator
Getbig V
Posts: 15384
Just a good old boy,never meaning no harm.
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« Reply #5443 on: September 28, 2012, 08:13:16 AM » |
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Shoulder press
front raises
2 types of side raises
rear pec dec
shrugs
abs
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njflex
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« Reply #5444 on: September 28, 2012, 08:25:29 AM » |
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delts
fr press smith
side laterals
db press
upright row cable x2
rear delt machine
forearms
weighted rope roll up
reverse wrist call
calves
standing calf raise
5 sets 24 reps per set toe flat,in,out...
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$
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Butterbean
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« Reply #5445 on: September 28, 2012, 09:28:48 AM » |
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Ok kegdrainer.  Kicked sum sod. Moved sum moar rocks. |
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chaos
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« Reply #5446 on: September 28, 2012, 05:15:59 PM » |
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Push Press
DB Snatch
DB Side Lat
BBell Curls
DB Curls
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Liar!!!!Filt!!!!
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njflex
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« Reply #5447 on: September 29, 2012, 07:04:43 PM » |
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quads
hammer v squat machine
leg press
extensions drop set 10 reps per drop
hams
seated and lying leg curls
calves
leg press toe press and seated calf raises...
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$
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WillGrant
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« Reply #5448 on: September 30, 2012, 01:19:28 AM » |
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Chest:
Single Arm DB incline
" " " " " low cable x over
S/SET : Reverse grip bench/ Incline cable flyes
Machine flyes
Gironda Dips
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deadz
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« Reply #5449 on: October 01, 2012, 07:51:56 AM » |
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10 minute on stationary bike
leg ext warm-up
squat
leg press
single leg ext
seated ham curls
single ham curls
calves
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Pure Alpha
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