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I was! It was certainly noticeable. HahaYou hit good volume on this back and biceps workout bro bet you where pumped after this
I have a long ways to go though.
I have a long ways to go though.
Leg Day 1 - Week 10:
Barbell Squats:
•135lbs x 8 reps
•185lbs x 4 reps
•225lbs x 3 reps
•275lbs x 3 reps
•225lbs x 5 reps
•225lbs x 5 reps
•225lbs x 5 reps
Leg Extensions:
•130lbs x 12 reps
•150lbs x 15 reps
•170lbs x 12 reps
•95lbs x 20 reps
Seated Leg Curl:
•110bs x 15 reps
•130lbs x 15 reps
•150lbs x 12 reps
•90lbs x 20 reps
Calf Raises on Smith Machine:
•135lbs x 15 reps x 6 sets
Barbell Squats:
•135lbs x 8 reps
•185lbs x 4 reps
•225lbs x 3 reps
•275lbs x 3 reps
•225lbs x 5 reps
•225lbs x 5 reps
•225lbs x 5 reps
Leg Extensions:
•130lbs x 12 reps
•150lbs x 15 reps
•170lbs x 12 reps
•95lbs x 20 reps
Seated Leg Curl:
•110bs x 15 reps
•130lbs x 15 reps
•150lbs x 12 reps
•90lbs x 20 reps
Calf Raises on Smith Machine:
•135lbs x 15 reps x 6 sets
Thanks homes. I’m feeling it today. Had a rough week/weekend at work. Lots of confined space work and on the knees. That leg workout killed me. Lol
I am going to try to focus on deeper range in my squats. However, my knees don’t like it so idk…
Push Day 1- Week 11: (Chest, Shoulders, Triceps)
Flat Bench Dumbbell Chest Flys:
•55lbs x 10 reps
•60lbs x 10 reps
•70lbs x 8 reps
•80lbs x 6 reps
Tricep Push downs: v bar
(alternating chest exercises between sets)
•55lbs x 20 reps
•62.5lbs x 20 reps
•70lbs x 15 reps
•77.5lbs x 15 reps
•55lbs x 20 reps
Incline Bench Close Grip Dumbbell Chest Press:
•45lbs x 12 reps
•50lbs x 11 reps
•55lbs x 7 reps
•40lbs x 16 reps
Posterior Delt Single Arm Cable Crossover (alternating db pullovers)
•25lbs x 15 reps
•32.5lbs x 15 reps
•40lbs x 12 reps
•25lbs x 20 reps
Flat Bench Dumbbell Pullovers, Chest Press (alternating rear delts between sets)
•55lbs x 15 reps
•60lbs x 15 reps
•70lbs x 15 reps
Lateral Delt Raises: pin machine
•60lbs x 20 reps
•80lbs x 20 reps
•90lbs x 15 reps
•60lbs x 30 reps
Flat Bench Dumbbell Chest Flys:
•55lbs x 10 reps
•60lbs x 10 reps
•70lbs x 8 reps
•80lbs x 6 reps
Tricep Push downs: v bar
(alternating chest exercises between sets)
•55lbs x 20 reps
•62.5lbs x 20 reps
•70lbs x 15 reps
•77.5lbs x 15 reps
•55lbs x 20 reps
Incline Bench Close Grip Dumbbell Chest Press:
•45lbs x 12 reps
•50lbs x 11 reps
•55lbs x 7 reps
•40lbs x 16 reps
Posterior Delt Single Arm Cable Crossover (alternating db pullovers)
•25lbs x 15 reps
•32.5lbs x 15 reps
•40lbs x 12 reps
•25lbs x 20 reps
Flat Bench Dumbbell Pullovers, Chest Press (alternating rear delts between sets)
•55lbs x 15 reps
•60lbs x 15 reps
•70lbs x 15 reps
Lateral Delt Raises: pin machine
•60lbs x 20 reps
•80lbs x 20 reps
•90lbs x 15 reps
•60lbs x 30 reps
@Cronus402 really leveling up well bro
push@Cronus402 incredible napsgear touchdown I love that geneza pharma gearTouchdown!!!
Naps coming through with all this incredible Geneza Pharma!
@jasonhill800 should check this hot TD
this will be a big cycle I think right?
Thanks brother! You are looking shredded af!!@Cronus402 really leveling up well bro
@Cronus402 incredible napsgear touchdown I love that geneza pharma gear
@jasonhill800 should check this hot TD
this will be a big cycle I think right?
Maybe I’ll get there someday! Haha
You should check out my naps touchdown post in that thread.
Post in thread 'Naps Customer Gear Pics'
https://www.evolutionary.org/forums/threads/naps-customer-gear-pics.79579/post-1539099
They included some unmarked pills. Think it’s viagra or something. lol idk!
Haha those things scare the shit out of me. I’m not going to be caught on some late night ER show with a 15 hour long hard on.
Made some adjustments to rep counts but got a great pump today.
Pull Day 1 - Week 11: (Biceps, Back)
Standing Alternating Curls (pull downs in between sets)
•30lbs x 12 reps
•35lbs x 12 reps
•40lbs x 12 reps
•25lbs x 20 reps
Lat Pull Down: (curls in between sets)
•137.5lbs X 12 reps
•150lbs x 12 reps
•162.5lbs x 12 reps
•175lbs x 8 reps
•100lbs x 20 reps
Barbell standing Shrugs
•135lbs x 12 reps
•155bs x 12 reps
•175lbs x 12 reps
•185lbs x 8 reps
Strap/cable hammer curls: focusing on eccentric resistance (rows in between sets)
•40lbs x 20 reps
•47.5lbs x 15 reps
•55lbs x 15 reps
•62.5lbs x 10 reps
•70lbs x 8 reps
•40lbs x 25 reps
Seated cable Rows (hammer curls in between sets)
•90lbs x 15 reps
•110lbs x 15 reps
•130lbs x 12 reps
•90lbs x 25 reps
Roman Chair Back Raises:
(in between random sets)
3 sets of 15 reps with body weight only
Pull Day 1 - Week 11: (Biceps, Back)
Standing Alternating Curls (pull downs in between sets)
•30lbs x 12 reps
•35lbs x 12 reps
•40lbs x 12 reps
•25lbs x 20 reps
Lat Pull Down: (curls in between sets)
•137.5lbs X 12 reps
•150lbs x 12 reps
•162.5lbs x 12 reps
•175lbs x 8 reps
•100lbs x 20 reps
Barbell standing Shrugs
•135lbs x 12 reps
•155bs x 12 reps
•175lbs x 12 reps
•185lbs x 8 reps
Strap/cable hammer curls: focusing on eccentric resistance (rows in between sets)
•40lbs x 20 reps
•47.5lbs x 15 reps
•55lbs x 15 reps
•62.5lbs x 10 reps
•70lbs x 8 reps
•40lbs x 25 reps
Seated cable Rows (hammer curls in between sets)
•90lbs x 15 reps
•110lbs x 15 reps
•130lbs x 12 reps
•90lbs x 25 reps
Roman Chair Back Raises:
(in between random sets)
3 sets of 15 reps with body weight only
Great TD from Naps!Touchdown!!!
Naps coming through with all this incredible Geneza Pharma!
A
average918
Guest
Touchdown!!!
Naps coming through with all this incredible Geneza Pharma!
Nice touch down brother gear looks great
@Cronus402 really leveling up well bro
@Cronus402 incredible napsgear touchdown I love that geneza pharma gear
@jasonhill800 should check this hot TD
this will be a big cycle I think right?
Nice touchdown brother. Geneza is one of the top notch quality brand from NapsGear
Haha thanks man. I’m not lean but i appreciate the kind words.@Cronus402 you already looking super lean and peeled, stay in the hardcore push lets do this bro
bro send me the viagra
i put them to good use LOL
i put them to good use LOL
nice workouts I like higher sticking with four or five sets
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