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superspeciosa.com

Rather weak log...

frezzy

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Aright so...I decided to make a log. My workouts usually last about 45 minutes to an hour and I've been looking to really bulk up and put on some size. Any comments would be very helpful, so feel free to say something!

Monday: Back/Bi

lat pulldowns [1x10@130]
[1x10@150]
[1x10@150]
[1x8@160]

seated rows [3x10@150]

Iso-lateral rows [3x10@140]

seated alternating curls [1x10@25]
[2x10@30]
[1x8@30]

hammer curls [3x10@25]

Preacher curls [3x10@65]
 

Hypocrisy86

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hey Frezzy, thats one great workout

for back thats prettt good, 160lbs lat pulldowns is impresssive
another good workout for back, which i dont see many people do
is cable rows with negative reps, where you go let go slowly
resisting the weight till it hits the rest of the stack, helps your rib cage widen
if your breathing correctly too.

EZ bar Reverse close grip curls should help the connection from the
forearm to the bicep, i kinda do them, but i get a pump to easily :S

seated alt curls are the bomb!, just make sure you don't swing your arms
or sway side to side at all, thats cheating

overall, with the amount of weight your doing now plus with the reps,
i'd say your going to be one strong mofo.
 

mexiFRO

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Looking good bro! Too bad we haven't lifted in a while. This log will pay off.
 

frezzy

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Wednesday..

Chest/Tris

Incline Dumbbell Press [1x15@35]
[3x10@55]

Cable Cross Overs [3x10@60 each side]

Flat Bench Press [1x10@135]
[1x10@185]
[2x8@205]
**********************************
Tricep Cable Pulldown [1x10@40]
[3x10@60]

Close Grip Bench press [1x12@95]
[2x10@135]
[1x8@135]

Dumbbell Tricep Extensions [3x10@60]
 

frezzy

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Thursday...(Recovering from shoulder injury):ughnoes:

Shoulders/Traps/Forearms

Dumbbell Shoulder Press [1x12@40]
[3X10@55]

Dumbbell Front Raise [2x10@20]
[1x10@22.5]

Cable Side Raises? [3x10@30]
**********************************
Dumbbell Shrugs [3x12@60]

Smith Machine Behind Back Shrugs [3x12@145]
**********************************
Seated Wrist Curls [2x15@60]
[1x10@60]

Reverse Curls [3x10@50]

Reverse Wrist Curls [1x25@20]
[1x20@20]
[1x10@20]
 

frezzy

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I am currently at 175lbs and about 5'10 just to give you an idea of where I stand..
 

PrinceVegeta

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strong workouts indeed...nice going man!!not weak at all...hope u recover completely of ur shoulder injury
 

frezzy

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Thanks a lot for your input guys...I'll try to get some pics up sometime soon.
 

Hypocrisy86

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DB front raises are a must man
helps the bicep peak for some reason..
those reverse curls should def come in handy bro
good amount of weight and reps
very consistent :)
 

Rocky

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Good to see another log.

Looks good too. Interested to see how your leg session shapes up.

Jus a couple of comments - do cable cross overs last for chest so you have more pep for the benching!

Don't do front raises for shoulders - they get plenty of stimulation fro overhead and bench pressing - if you're gonna do a raise do bent over to hit the rear delt which is usually underdeveloped.
 

mexiFRO

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Did you go last night? If you did, update this log. I never got a text back.
 

Fatality

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:xyxthumbs:This log is everything but weak bro!! Keep it up, Good Luck!
 

frezzy

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1/5

abs/legs :hyperguy:

Squat [1x15@135]
[2x12@155]
[1x10@205]

Leg Extensions [1x20@60]
[3x15@90]

Leg Press [1x12@270]
[3x10@320]
****************************
Seated Leg Curls [3x12@75]

Laying Leg Curls [3x10@80]

(could no longer stand in order to do lunges :uhoh2:)
****************************
Seated Calf Raises [3x20@50]

Calf Extensions [3x20@90]
****************************
crunch machine [3x30@70]
 
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