Rather weak log...

[Bulkboy]

hypocrisy, could u please tell me how db front raises helps the biceps peak?

good strenght man, keep working

 

[frezzy]

1/8

Chest/light-tris

Bench Press [1x12@95]
[3x8@185]

Incline Bench Press [1x8@135]
[1x4@155]
[2x8@135]

Incline Dumbbell Press [3x8@50]

Incline Flyes [[email protected]] (weaksauce)
**********************************
Machine Tricep Extensions [3x10@110]

Tricep Pushdowns [1x12@90]
[2x12@120]
[2x8@130]
**********************************

I'm looking now to try to get an arms only day to see if I can make any extra gains so I took it light on the Tris today.

182.2 lbs

 

[mexiFRO]

Good session tonight. I hate you for making me almost suffocate on those last reps. I couldn't breathe.

 

[frezzy]

^^ haha sorry..I'm not going to spot you when I KNOW you can lift it! Push it!

 

[PrinceVegeta]

nice session man....training arms on there own day creates a hell of a pump!

 

[PrizeFighteR]

What's your height and weight? Looking like you've put some very good/smart workouts up. Numbers will come just keep chopping that tree down bro

 

[frezzy]

What's your height and weight? Looking like you've put some very good/smart workouts up. Numbers will come just keep chopping that tree down bro

Thanks man, 5'9 182 lbs

 

[frezzy]

1/9

Back/light bis

Cable Rows [1x10@105]
[2x10@165]
[2X8@180]

Bentover Rows [1x12@95]
[3x10@135]

Lat Pulldowns [1x10@135]
[2x10@160]
[1x8@150]

Dumbbell Rows [1x12@35]
[3x10@55]
********************************
Seated Alternating Curls [3x6@35]

Standing EZ-bar Curls [3x10@55]
********************************
Again, I went easy on the bis in preparation for an arms day.

 

[Kyle]

gooood workout Frezzy. You and Gregory seem to work well together

 

[frezzy]

haha thanks man, we try to push it

 

[PrizeFighteR]

So yeah, I'd say you're pushing some good weight. I'd drop that bicep work in favor for some more compound lifts. Put some deadlifts in there and reap the benefits.

 

[frezzy]

1/10

Shoulders/Traps/Forearms

Dumbbell Shoulder Press [1x10@35]]
[3X10@55]

Dumbbell Front Raise [3x10@25]

Cable Side Raises? [1x10@30]
[2x6@40]
**********************************
Dumbbell Shrugs [3x12@65]

Smith Machine Behind Back Shrugs [1x12@145]
[2x12@155]
[1x10@185]
**********************************
Seated Wrist Curls [3x12@70]

Reverse Curls [3x8@60]

Reverse Wrist Curls [1x20@30]
[1X15@30]
[1x8@30]
*********************************

181lbs

 

[mexiFRO]

Good work buddy.

 

[Rocky]

Always makes the difference having a like minded person to train with and seems like your getting the numbers up! rev curls are good and heavy! Nice job.

 

[frezzy]

1/12

Legs

Leg Press [3x10@360]

Hack Squats [3x10@180]

Leg Extensions [1x25@90]
[2x10@110]
*****************************
Lying leg curls, (7 halfway up, 7 halfway down, 7 full)
65, 50

Seated Leg Curls [3x10@120]
*****************************
Flex Lewis' Calve Rotation (insane)
*****************************

182.5

 

[mexiFRO]

You were crying and sweating during the Calf rotation exercises. You were hurting while I was laughing.

 

[Rocky]

Ooh 21's on leg curl - harsh!

 

[PrizeFighteR]

Ooh 21's on leg curl - harsh!

Wow I never even thought about doing that. Awesome stuff bro!

 

[frezzy]

Cardio/Abs

15 Minutes of steep incline cardio
********************************
Crunch Machine [1x20@70]
[2x30@55]

Leg Raises [2x25]

*******************************
186.3

 

[frezzy]

1/14

Chest/light tris(aimed for only getting a pump going)
[No one at the gym to really spot so I avoided benches]

Incline Dumbbell Press [[email protected]]

Incline Flyes [1x12@20]
[2x10@25]

Lo Cable Crossovers [3x10@40]

Iso-lateral Flat Bench Press [2x10@90]
[1x8@160]
************************************
Tricep Pushdowns [3x10@60] (light and good squeeze)

Single Reverse Grip Tricep Pushdowns [3x10@30](light and good squeeze)
************************************
186