Coming soon- Steves new log of unspoken muscle

[Hypocrisy86]

30-35mins ago

Chest -
Db flat presses
i forgot if it was 4 sets
but i did get to 85lbs for 3 reps

low cable crossovers 2 sets 40lbs each side, 8-10reps, 50lbs per side 8+reps

triceps -
seated tricep one hand machine dips (the one that goes to 270)
up to 120lbs per arm 6-8reps 2-3sets

biceps -
db hammer curls my way 30lbs 14-18reps
db curls 40lbs 6-8reps
db curls 50lbs 4+reps
db concentration curls 40lbs 6+, 50lbs 4-5reps

back -
seated machine plate loaded row up to 160lbs a side one arm at a time 6reps 3sets
seated plate loading lat pulldown for contraction not alot of weight, i flex my back when doing these
up to 100lbs a side 6-10reps 2-3sets
this was super setted with the machine one arm rows

abs -usual routine

legs-
leg extensions up to 255lbs 2reps (3 sets) first set was 10+reps .
right leg strengthening on leg press machine up to 210lbs 6-8reps 3-sets

shoulders -
seated machine shoulder presses
up to 80lbs per side 8-10reps controlled.

 

[KurtyJ99]

Great Db presses bro, reading your log makes me miss them alot lol. I can't do them at all. Always warm up your shoulders broski!

 

[miamiracing]

great work man u gonna get big as hell very soon

 

[Samoan-Z]

Very nice one bro, the bicep workout looks.... pumpful.

 

[Hypocrisy86]

Thanks guys

Cardio 29mins 150+ Cals burned

 

[DriDDeRz]

Hey steve, hows training going bro?
u would almost be finished with ur PCT now yeah?

with ur recent cardio session, what type of cardio machin was used?
keep training hard bro

 

[Samoan-Z]

Updates man, and what D-man said.

 

[Hypocrisy86]

not done with PCT yet, gotta nother week or so

i used a bike at the gym for cardio

Hey Sam heres your update bro

Chest -
Db semi-incline then one set flat presses
70lbs 7 reps,80lbs, 3-6?, 90lbs failed once, then tried again with 90 got 2 reps
low cable crossovers 40,50,60lbs per side , 8,6,4
seated incline chest press Jay culter type, more for contraction
up to 210lbs 2+reps

back -
one handed plated rows seated
3 plates per side, for each arm 6reps,
then 4 plates per side for each arm 6reps
then 4 plates per side plus a 25lb plate per side for each hand
4-6reps

seated lat pull down close grip behind neck, reverse 1 set regular 1 set
up to 105lbs, pause at bottom near neck and flex. 2 sets of 8-10

abs -
standing ab crunches with machine
60lbs 8-12reps might have done 2 sets

oblique twists with machine
90-95lbs 2 sets 8+

arms --
biceps -
db curls 40lbs 8+reps
50lbs 4+reps
55lbs 1-2reps..
60lbs 1 rep per arm (need to get passed that 40 point of 8...)
db hammer curls with 60lbs 5-8reps

triceps -
standing tricep bar extensions weight 2, 10lb plates per side for first set of 8-12
then added a 5lb plate per side for laying down skull crusher style 4-6reps

 

[PrinceVegeta]

Solid session Hypo! keep up the good work mate!

 

[miamiracing]

getting stronger big boy!! happy new year too

 

[Hypocrisy86]

Today

Legs and shoulders


legs --
leg press calf presses up to 8 plates per side 10 reps (4-5sets) all 10 to 12rep range

right leg work, seated leg push type press 3 plates and a 25, and 35? or 10 etc 10+rep range 2-3sets
then regular leg press up to 7-8plates per side 10reps or higher range , inwards toe, outwards, and straight. 3-4sets

leg extensions up to 220+lbs forgot actual weight more than 220 though, 4+ rep ranges (2 sets)

one legged hamstring kneeling curls
up to 110lbs per side, per leg (2-3 sets) 8-12

shoulders --
seated shoulder raises facing away machine 70lbs 6-10reps 90lbs 4reps (2-3sets)
seated shoulder raises facing machine 90lbs 6-10reps, then 110lbs 4-6reps

seated shoulder machine presses one stack per arm, 80lbs 6-10reps, 100lbs same, 110-115lbs 6+ reps

standing db front raises 35lbs 8-10reps, 40lbs 8+reps

seated machine rear delt thing
up to 110-120lbs 6-8reps, slow reps for contraction. 2sets

 

[Hypocrisy86]

new pics..
not so great but meh

 

[PrinceVegeta]

Looking large and in charge hypo! legs look good!

 

[miamiracing]

chest looks good.. let us see some more bi pics sexy

 

[Samoan-Z]

Nice physique man , just your legs are small lol, although that just means room to grow.

 

[Hypocrisy86]

Thanks Miami and Z,
yea i'll try to make my quadz grow, but also try to keep up with upper body mass


today

upperbody except shoulders

-chest-
flat db presses
75, 2 sets 3-6, 85,2 sets 3-5, 95lbs 2 sets of 1 negative
seated incline chest presses up to 210-215lbs 1-2reps

-back-
one handed seated rows, plates not a stack machine
up to 5 plates per side with 25lb plate per side, 250lbs per arm, 4reps each
had to use my straps,

superset shrugs with deadlift thing and smith machine
forgot all the weight but 4 plates 2 25s for deadlift shrugs
smith up to a plate perside and 25lber, 15-20reps 2 sets behind and infront of bar
pause at last rep

abs -
usual ab routine plus decline crunches 8-15
negative ab rope crunches up to 72.5lbs on one pulley machine
some oblique bar twists

biceps --
db curls 40lbs 8 reps, 50lbs 4 reps, 60lbs 1-2reps per arm
straight bb curls 60lbs 4, 70lbs 4, then ez curls 85lbs 4
then 100lbs straight 2reps

triceps --
one handed tricep pushdowns one machine
up to 130-140bs 8 reps per arm
tricep rope pressdowns up to 100lbs 1-2reps (3sets)

 

[DriDDeRz]

Great set of quads steve, great work and improvements bro

Awesome recent workout buddy strong movements in weights, i wanna see u lift more on straight bb curls next time bro

 

[Hypocrisy86]

^^ thanks man, im gonna try harder for the lifts i usually go light/mod on.
bb curls next time will be higher,
my right quad looks worse in that pic, i had my legs in an odd way.

 

[Samoan-Z]

Session looking solid and with the pics to prove it bro. Great work.

 

[Hypocrisy86]

thanks man!,
did cardio after work
34mins 150-160cals.
light.