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- #81
Hypocrisy86
Mecca V.I.P.
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- Jul 13, 2006
- Messages
- 15,138
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- 48
Today
Oblique twists 3 sets 30
DB zottcurls 30lbs 6-12 reps 1 set
DB CCs 25lbs 8 reps
DB Curls one set each arm super super slow up and down
45lbs from the top of my shoulder to the crotch
(elbows at side) i have long arms for my height...
DB seated EZ curls 40-50lbs or so,.. 6 reps seated
then stood up put my hands wide grip 4 reps standing
DB kicks backs 25lbs slower reps than usual, 4-6 reps 2 sets
DB Incline both handed extensions. 25lbs 4-8 reps 2 or 3 sets forgot
Machine tricep extenions , 30lbs one handed 4-8 reps 2 sets
then 60lbs both hands, pause at end for 10-14seconds 2 sets
Chest, wide chest, and decline,hammer presses slow reps, flexing pecs
decline, up to 90lbs each side, 8-15 reps 2-3 sets
wide, with wide grip, and very close grip 2-3 sets up to 80-90lbs each side
slow reps, 8-12reps
seated hammer rows, 90lbs each side, one handed, 6-12 reps
db rows, 50lbs 1 set, best form ive ever done, using the bench, back straight
4-8reps
Side shoulder raises 15lbs 4-10 reps each rep slowly going from side ways to palm being outwards,
front db raises 25lbs 1-2 sets 12 reps
bent rears with 25lbs plate then 10lbs plate
4-10reps
standing rope crunches, 100lbs 6-10reps
standing rope side crunches, each rep left, to right etc
100lbs 6-10 reps
kneeling ab rope crunches 150lbs 8-10reps
machine ab crunches 150 or 200lbs forgot, 200lbs is the whole stack though
6-10reps
seated calve presses on incline machine
40lbs inwards toe, full ROM. deep
then 40lbs normal but flexed at end, and force push 6-10reps each
leg machine press seated, (like rockys) leg presses. calve presses
100lbs one legged, 4-8reps
one legged leg presses up to 160lbs 8-10 reps
1 set inwards toe, 2nd set outwards toe
ive been supplementing Universal nutritions Natural sterol complex
instead of 6 tabs a day, i take up to 10 or more
done.
had 6 large eggs scrambled, couple hours later
large burrito, on 12 inch tortila, ate it all, then thing of chips
lots of water.
PS: i did 7-8 mins of cardio up to level 4 before workout while watching some
Super troopers. on the lcd screen in front of me,
Oblique twists 3 sets 30
DB zottcurls 30lbs 6-12 reps 1 set
DB CCs 25lbs 8 reps
DB Curls one set each arm super super slow up and down
45lbs from the top of my shoulder to the crotch
(elbows at side) i have long arms for my height...
DB seated EZ curls 40-50lbs or so,.. 6 reps seated
then stood up put my hands wide grip 4 reps standing
DB kicks backs 25lbs slower reps than usual, 4-6 reps 2 sets
DB Incline both handed extensions. 25lbs 4-8 reps 2 or 3 sets forgot
Machine tricep extenions , 30lbs one handed 4-8 reps 2 sets
then 60lbs both hands, pause at end for 10-14seconds 2 sets
Chest, wide chest, and decline,hammer presses slow reps, flexing pecs
decline, up to 90lbs each side, 8-15 reps 2-3 sets
wide, with wide grip, and very close grip 2-3 sets up to 80-90lbs each side
slow reps, 8-12reps
seated hammer rows, 90lbs each side, one handed, 6-12 reps
db rows, 50lbs 1 set, best form ive ever done, using the bench, back straight
4-8reps
Side shoulder raises 15lbs 4-10 reps each rep slowly going from side ways to palm being outwards,
front db raises 25lbs 1-2 sets 12 reps
bent rears with 25lbs plate then 10lbs plate
4-10reps
standing rope crunches, 100lbs 6-10reps
standing rope side crunches, each rep left, to right etc
100lbs 6-10 reps
kneeling ab rope crunches 150lbs 8-10reps
machine ab crunches 150 or 200lbs forgot, 200lbs is the whole stack though
6-10reps
seated calve presses on incline machine
40lbs inwards toe, full ROM. deep
then 40lbs normal but flexed at end, and force push 6-10reps each
leg machine press seated, (like rockys) leg presses. calve presses
100lbs one legged, 4-8reps
one legged leg presses up to 160lbs 8-10 reps
1 set inwards toe, 2nd set outwards toe
ive been supplementing Universal nutritions Natural sterol complex
instead of 6 tabs a day, i take up to 10 or more
done.
had 6 large eggs scrambled, couple hours later
large burrito, on 12 inch tortila, ate it all, then thing of chips
lots of water.
PS: i did 7-8 mins of cardio up to level 4 before workout while watching some
Super troopers. on the lcd screen in front of me,