Coming soon- Steves new log of unspoken muscle

[Rocky]

Good to see you're making the transition from machines to free weights. Hopefully you'll benefit - you should do.

 

[Hypocrisy86]

Did a midnight workout
12 somin AM to 2am
everything
i have no clue what all it was
from cardio,free weights, to machines

every muscle
2-3 sets per muscle

 

[Fatality]

Did a midnight workout
12 somin AM to 2am
everything
i have no clue what all it was
from cardio,free weights, to machines

every muscle
2-3 sets per muscle

You weren't drunk were you? Just kidding, nice to see the strong and steady progress, keep it solid bro!

 

[miamiracing]

 

[miamiracing]

schonmal ein hamster gebumst du scheisskopf?

 

[Hypocrisy86]

schonmal ein hamster gebumst du scheisskopf?

No!

 

[PrinceVegeta]

i also get some crazy urge like that sometimes! now rest up and hit it hard again dude!

 

[PrizeFighteR]

updates bro

 

[Hypocrisy86]

Next workout saturday
FB... i will write down what i will do this time
BE READY!

 

[Hypocrisy86]

bad news, bro wasn't home when i went to get him to go to the gym
so ima go mid sunday
since i got sunday off anyway
hopefully the gym is done with the renovations

 

[Hypocrisy86]

Today

cardio for 5 or so mins

lying leg curls up to 160lbs 8 reps
leg extensions up to 130? 10+ reps
hack squats 230lb 6+ reps
seated calf presses 90lbs 12+reps

seated iso row machine
90lbs first set of 10 then 140 8+reps
Seated one handed cable rows 60lbs 8+reps each hand
seated machine rows, 90lbs then up 140lbs 9+ reps
seated row stack machine up to 120lbs 8+reps

db front shoulder raises 25lbs 13+reps
Db side rasies 20lbs 8+reps 2 sets
seated machine shoulder presses up to 120lbs 8+reps
seated shoulder side raises with machine 50lbs 8+reps

Db zottman curls seated 30lbs 10+reps
then DB hammer curls 40lbs with 4-5 reps (shit reps with left arm)
then back to plain DB curls 35lbs 10+reps
machine cable concentration high one armed curls 40lbs up to 10reps
then standing one arm cable curls facing stack 40lbs same reps
seated tricep extension up to 70lbs 10reps

inclinde, decline, and flat bb preses
flat bb 90lbs 8+reps 2 sets second was close grip
decline 115lbs 5+ reps
incline 115 lb 5+ reps
(Starting fresh with BB presses, shit weight yes, but will increase with time)
seated machine chest presses up to 200lbs 3 reps ..

ab crunches with machine
70+ lbs 10reps
then seated ab crunches (other machine)
30lbs 10+reps

 

[miamiracing]

good work, good you started knocking out some free weights

 

[PrizeFighteR]

Updates bro!

 

[miamiracing]

Updates bro!

once a week negger

 

[Hypocrisy86]

aight yall gottta new pic, not as good, gained some weight, i finished my nicotine lozenges so im nicotine free and cig free, meaning time to start doing cardio etc, and prepare for the weight gain...

i might either go to the gym tonite or in the morning since sunday mornings are basically empty.

pic..

 

[miamiracing]

man thats what i call peak bro! thats some serious shit right there...

you stopped smoking? i stopped almost 2 years ago and gained 35lbs in no time.. i actually think to start again....

aiigt man, holla

 

[Hypocrisy86]

thanks Miami, im slowly going back into the cardio phase to help beat off the weight gain,

today was quick i guess

Rotator cuff stuff
flat DB presses 40,45lbs 10+reps 3 reps db horizontal 3 reps vertical, then reverse
incline hammer strength presses 45lb plate per side light cus of shoulder use in it
8+reps,
decline hammer strength presses, 90lbs 12+reps, then 140lbs lost count heh
cable crossovers, 40lbs 8+ then 50lbs 8+ reps,

back

seated hammer strength iso high row thing machine
2 sets up to 140lbs full ROM and 10+reps (usually dont go full rom on this cus of rotator
but since i have my mp3 player on couldn't hear if my bones were cracking)
machine pullover extension thing, 2 45lb plates 2-3 sets up to 10reps full rom to lower abs
seated cable rows with one hand, 75lbs 1 set 4-6 reps each
seated hammer strength rows, 90lbs per side, 2-3 sets 4-5 reps each

shoulders,
db front raises 20lbs 2-3 sets 10-12+ reps two different hand positions
db side lats while seated. back straight 20lbs 8+reps per side

biceps,
one handed cable curls 40lbs up to 10reps per arm
2 sets i believe..
seated db hammer curls, slow reps, all negs, 30lbs 12 reps

triceps
one handed tricep press downs 40lbs SS with the one handed bicep curls
8-10reps per arm
tricep press downs with one pulley cable 50lbs 6-9reps (the cable smacked my head on the way down, kinda blacked out for a second)

legs,

seated hamstring curls
up to 210lbs 4 reps, (8 reps with 160 something..)

leg extensions up to 160lbs 10+reps
then one legged with 60 or 70 i think, 8+reps

some cardio before the workout,
and forgot, legs was first not last heh.
used my new iPod shuffle, pretty good mp3 player

 

[PrinceVegeta]

awesome high volume session there hypo!

 

[miamiracing]

looks pretty good daawg

 

[Rocky]

Bi peak as impressive as ever. Let's see some more free weight moves!!