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looking good make sure to get some better pictures though we can't see you completely
 
Time to get serious for this last month
Legs
30 min Incline warm up walk

Leg extensions
135x15
185x15
225x12
275x8
300x6
135xfailure.

Seated hammy curls
105x20
115x15x3 sets

Seated calf raises
5 sets 140 x failure

Barbell back Squats (with Seated pause after each rep)
225 x 5 x 8 sets

Leg press
3 sets 3 plates per side x 15 ish reps (jello)
Superset with calf presses
Abs
4 sets hanging leg raises

30 min cool down flat walk
 
Time to get serious for this last month
Legs
30 min Incline warm up walk

Leg extensions
135x15
185x15
225x12
275x8
300x6
135xfailure.

Seated hammy curls
105x20
115x15x3 sets

Seated calf raises
5 sets 140 x failure

Barbell back Squats (with Seated pause after each rep)
225 x 5 x 8 sets

Leg press
3 sets 3 plates per side x 15 ish reps (jello)
Superset with calf presses
Abs
4 sets hanging leg raises

30 min cool down flat walk
That is an excellent workout brother 💪 you did really well here .
 
Chest

High pully cable flys
15x30
30x20
45x12
45x12
45x12

Incline bench press
135x12
175x5
175x5
225x3
225x3
135x12
175x5

Incline flys 15°
45x10
60x10
65x8
65x8

Incline DB press 15°
80x10
90x10
95x8

Flat bench
225x5x3 sets

Bw dips
4 sets to failure. 20ish reps

Abs
4 sets decline twist crunches
4 sets hanging leg raises
3 min plank
45 min Incline walk

Weeeeew
Absolutely no shoulder discomfort
nice workout here
 
Back
Took it a little easy today
10 min Rotator cuff work
4 sets face pulls

DB bench rows
80 x 8 x 4 sets

Iso lat pull downs
55 per arm x 12 x 4 sets

BW back Extensions 45°
4 sets of 15 ish

Bent over seated flys
30 x 10 x 3 sets
20 x 15 x 3 sets

Abs
3 sets ab roll outs
3 sets decline crunches
2 sets hanging leg raises
2 sets cable crunches on knees full stack x 15 reps

30 min Incline walk

Shameless bathroom pic
Still have some cutting to do. Halfway through this run now. Time to tighten up the diet
Weight 189.9
nice update
 
Shoulders
Rotator cuff warm up and face pulls

Behind the neck presses Smith machine
75 lbs x 12 x 5 sets (short rest, deep stretch being primary focus)

Smith machine seated military
135 x 12 ish x 4 sets (short rest)

Side db seates laterals
15 lbs x 10 x 2 sets
10 lbs x 20 x 2 sets

Low pully side laterals
10 lbs x 15ish x 4 sets each arm no rest

Side lateral static hold
35 lbs x failure x 4 sets

DB Shrugs
85 lbs x 4 sets x failure

Incline Barbell bench
135 x 12 x 4 sets (deep stretch bar touching under chin)

BW dips forward lean
4 sets x 20ish (shoulder feels the best its felt yet)
Abs
2 sets window washers
4 sets decline crunches

45 min Incline walk
 
Scrambled eggs, ham, jalapeños, Greek yogurt, sauerkraut
 

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