pGhi`s workout..

[MaKaVeLi]

i like the numbers on the rows and those db shoulder presses aren't too shabby either

 

[pGhi]

Chest, Shoulders and tri`s + cardio

Shoulder DB press :

15x11kg + 12x18.5kg + 2x10x23.5kg

Close Grip Bench press :

12x20kg + 10x50kg + 8x60kg + 12x50kg

Cable Flyes :

2x10x20kg + 15x5kg + 5x30kg->10x25kg->10x20kg->15x15kg->15x10kg (last one was superset)

Overhead Barbell Triceps Extension :

3x10x30kg

3x25 (this is weird movement but it works)

+

30 mins of cardio.

I didnt notice that this was so small workout saad

 

[PrizeFighteR]

new(er) avatar looks great. abs are popping and you're definitely putting up some great numbers bro

 

[pGhi]

Today cardio (legs)

I was in stairs.

10 mins jogging

5x40-60(stairs)x80kg(my friend)

2x60 quick!

15mins jogging. ance:

 

[Lionheart]

Keep working hard pGhi.It works..avatar looks good

 

[PrinceVegeta]

Awesome crazy stair session dude!!strong like ox yes?looking good there too!!stop eating them chickens!

 

[miamiracing]

good work bud, lots of cardio too

 

[pGhi]

Some cardio shit and some other shit Got that?

10 mins cardio

Wide-Grip Lat Pulldown: 10x45kg + 10x65kg + 10x75kg + 10x85kg + 6x95kg

Reverse Grip Bent-Over Rows:

12x40kg + 12x50kg + 10x60kg + 10x70kg + 15x50kg

Cross Body Hammer Curl:

10x18.5kg + 10x23.5kg

Preacher Curl EZ :

2x10x30kg

Flat Bench Lying Leg Raise:

2x25

THEN THE HARD PART OF TRAIN!!

60x80kg + 60x75kg + 40x80kg stairs

10 mins cardio

 

[Rocky]

Them stairs again!! Good work. Pulldowns look good. Nice repping on the BB rows too.

 

[Lionheart]

Looking good...

 

[PrizeFighteR]

lat pulldowns are great bro

 

[miamiracing]

updates

 

[pGhi]

I will hit to gym tomorrow

 

[pGhi]

Hello.

I am doing most of my training at home so that`s the reason for lousy updates.

But yesterday I was in gym doing some Back and Bizeps.

Seated Cable Rows :

Warmup :

20x50kg + 15x60kg

Working :

10x70kg + 10x80kg + 10x90kg + 6x100kg + Drop-set 6x100kg + 8x80kg + 10x50-60kg (dont really remember)

Wide-Grip Lat Pulldown :

10x40kg + 10x60kg + 6x70kg + 6x75kg

Ez Bar Curl :

3x10x30kg + 8x40kg

DB curl :

10x16kg + 3x18.5kg

Concentrated DB curls :

10x16kg + 8x18.5kg

+

~30MINS of cardio + ABS!!

C ya around BTW Some pics coming in this or next week... RIPPED PICS!!

 

[PrinceVegeta]

Awesome session pghi! strong stuff!!

 

[ironheart]

strong session there mate, good job

 

[Hypocrisy86]

Awesome work man, seems to be paying off
your getting huge!

 

[Rocky]

Nice session. Good to see you have the equipment at home to still put in a solid effort.

 

[Lionheart]

Great bro.Cant wait to see some pics!

 

[Maxmonzter]

nice session there, can´t wait for the pics, getting stronger ey