Steves new log

[Hypocrisy86]

today

Biceps,
triceps

WU 10min cardio

biceps

EZ bb curls
12 reps with 20lbs
then 4 sets of 12 with 50lbs
Strict as fuck form
arms all the way down, elbow did not bend
Straight back etc

Cable curls facing away
30lbs WU 10reps
then 50lbs 4 sets of 10
Same ass stric form

Concentration curls
25lbs 4 sets 12 Per arm
Damn, i really get a peak or somin, at each rep i held it at the peak for 2-3seconds and slowly negged down.

Triceps
triceps press downs using lat pull down
40lbs 10reps WU
50lbs 4 sets of 12
Near wide grip ,back not bent,elbows straight

Triceps Bent Press forwards
50lbs 12 reps WU
100lbs 4 sets of 12

 

[Glex]

Cable curls facing away
30lbs WU 10reps
then 50lbs 4 sets of 10
Same ass stric form

Ronnie Coleman style...good choice

 

[Hypocrisy86]

Ronnie Coleman style...good choice

yea lol, but when i looked on the left at the mirror to see how my bicep was being worked

It looked like it was going inwards...
weird
or it coulda been the shirt i was wearing lol...

thanks for the Comment GLEX!!!

 

[Hypocrisy86]

ok

today

back
abs
Shoulders..

Back

Low pulley rows with straight bar
WU with 90lbs 12 reps
then
4 sets of 12 with 150lbs all strict form

Lat behind neck pull downs all slow reps
WU 30lbs
working sets 4 sets of 10 with 60lbs

One handed machine row
WU with 20lbs 12reps
Working sets
4 sets of 12 with 50lbs, (per arm) strict form
and hold at end for 2secs, and neg

abs

Standing ab rope crunch
with Bar.... cus someone else was using rope lol
WU with 50lbs 10reps
Working set 4 sets of 10 with 150lbs
all negatives

kneeling rope crunch (had rope this time YAY..)
WU with 100lbs 12reps
Working sets 4 sets of 12 200lbs
this one i did a little different
I did all negative reps on all sets
Took alotttt of energy :S..

Shoulders
DB front raises above head,
WU 10lbs with 10reps
Working sets
4 sets of 10 with 20lbs negatives on all reps...

machine one handed Press
WU 10lbs 12reps per arm
Working sets 4 sets of 12 with 30lbs
full motion.

done.. ..

 

[Hypocrisy86]

I ordered this today

http://www.bulknutrition.com/?products_id=2128

 

[Hypocrisy86]

Today

Chest
Legs ( didnt do calfs not enough time..)

Chest-
Chest press
4 sets of 12
70,100,130,150 (pause for at least 2seconds on each rep, chest setting was on 2, passed the chest, full contraction)

One handed Chest press with Precor machine
4 sets of 10
30,60,60,60 (pause for 2 seconds at end of each rep)

Cable Xs
4 sets of 12
20,40,40,40, (Same as above)

Legs

Leg extenions
4 sets of 10
50,120,120,120 ( pause at beginning and end for 3 to 4 seconds and neg on all reps, kinda spilled water on myself trying to get my bottle lol)

Leg press both legs
4 sets of 12
180,280,380,480 (wide V form, for hams)
First 2 sets were very wide with toes almost at the tip top,
on the way down, my knees hit my chest, pause for bout 4seconds and go up on each rep, on 480, i did a little narrower of foot grip, and plain reps, not to chest..)

 

[Hypocrisy86]

Arms

supplements
Universal Sterol complex
Fast twitch (was free)
half scoop of whey (pre)
blue up
Yellow Neuphoria

Biceps

BB EZ curls
20lbs 12 reps
Working sets
4 sets of 12
50,50,50,50. all straight arm. up. no bending of the back or any movement.


Cable curls facing away with Straight bar
20lbs 10reps
working sets
4 sets of 10
50,50,50,50, same as above

Concentration curls
working sets
4 sets of 12 per arm
25,25,25,25

triceps

Tricep Press downs
20lbs WU 10reps
4 sets of 10 with 50

Tricep bent pushes
50lbs WU 12 reps
4 sets of 12 with 100

done
COuldnt do any cardio
too many people

 

[Hypocrisy86]

ok i wanted to say this
I took awhile off from the gym 5days now

I noticed one thing
I lost a shit load of BF
i mean seriously
I see my abs outlining
my sides are stubby
my arms are leaner (muscle)
my veins show alot more on my legs
my calfs are starting to definitely look diamond shaped which is weird

and most of you might think this is funny
but a week and 2days back
i bought a sumbliminal cd
HGH Anti-aging cd
and i put the cd on repeat (all 4 tracks, each track is 10mins)
i sleep listening to it
and all a sudden i feel much different
i dont eat alot....
I'll go in the kitchen grab some sunflower kernels
4oz of fat free milk
some diet fruit juice
every like 45mins to an hour i'll do that
and i'll have a 25gram protein shake twice a day
and for breakfast cereal with fatfree milk
some meat here and there, tuna, and or fillets

 

[Hypocrisy86]

after taking 6days off the gym
went back did
Back, abs, and shoulders

Back

Low pulley cable with ez type bar
90lbs 12reps WU
then 4 sets of 12 with 150,

behind neck lat pulldowns
30lbs 10reps WU
4 sets of 10 with 60 ,

One handed DB Rows
20lbs WU 12 reps
50lbs with 4 sets of 12 per arm

Abs

Standing ab rope crunch
WU 50lbs 10reps
4 sets of 10 with 150lbs

kneeling cross legged ab crunches
100lbs WU 12 reps
4 sets of 12 200lbs

Shoulders

Front raises arnold style
10lbs WU 20reps
4 sets of 12 with 20lbs
each arm

Side raises
15lbs per arm
4 sets of 12 each arm

 

[FOOTBALL FAN]

hey Hypo for some reason I seem to miss your log you must never post in it when im online, good first session back its good to have a little time off sometimes especially over christmas

 

[DelgadoMon]

Lookin good my friend, keep hit the weights hard!!

 

[Hypocrisy86]

Thanks Delgadomon
Im going to definitely!

Today was cardio

15min WU on Bike 72calories

40mins on treadmill 6.63 laps
bout 220calories

Some of you think i didnt do intense, but thats the point
I haven't done solid cardio sessions in a long time
so im slowly upping the level of resistence each session
next time its 15min WU, and 40min Treadmill
but with higher speed and resistence

Im going to work in bout 30mins

 

[Hypocrisy86]

hey Hypo for some reason I seem to miss your log you must never post in it when im online, good first session back its good to have a little time off sometimes especially over christmas

Thanks Fan,
yea well i didnt feel like working out for awhile
lol.. too tired and shit
but didnt want that to get in the way
so i said fuck it.. im going to start again.heh

 

[TrueOutlaw]

good work steve keep it up bro

 

[Hypocrisy86]

Thanks Outlaw.

Tomorrows gym day

Legs and chest
wish me luck yall lol..

 

[Hypocrisy86]

didnt go to the gym today
too tired

im going today sunday

 

[Hypocrisy86]

Today
chest arms

Chest
Chest press
70,100,130,150 (12reps all)

one handed
30,60,60,60 (10 reps all)

Cable xs my way
20,40,40,40 (12 reps all)

biceps

EZBB curls
20,50,50,50,50 (12reps all)

facing away cable bar curls
20,50,50,60,70 (10reps all)

25lb DB concentration curls
4 sets of 12 per arm

triceps

Lat pull down machine for push downs
20, for 12 reps
4 sets of 10 with 50lbs
facing away and facing forward


Tricep bent pushes
4 sets of 12 with 100lbs

 

[Hypocrisy86]

legs cardio

Cardsio between 9-11mins 133calories burned

Legs

Leg extensions
sets of 10
50,120,120,120 (pause at beginning and end etc)

Leg press
180,280,370,460 sets of 12 Deep deep reps...

Calfs

Plated calf press
WU 45lbs 20+reps
working sets of 10-12
90,100,110,120
first set, outwards toed medium depth
Second set, inwards toed ,medium depth
3rd set outwards toed high depth
4th set inwards toed high depth
when i mean by depth i mean my motion
full down full up.

 

[Hypocrisy86]

Going to gym tomorrow

Back, abs, shoulders

 

[Hypocrisy86]

Back, abs shoulders

Back-

Low cable pulley 4 sets of 12
WU set with 90lbs
then 4 sets of 12 with 160lbs

behind neck lat pulldowns concentrated.
4sets of 10, WU set with 30lbs
Working sets 70lbs (all wide as wide grip can be)

DB rows
4 sets of 12, WU set with 20lbs
working sets 4 sets of 12 per arm with 50lbs

Shoulders-
Db shoulder front raises
WU 10lbs 10 reps
working sets 4 sets of 10 per arm with 20

Didn't do my other shoulder workout, not enough time

But i did do abs cus i needed too, should incorperate more in my routine.

Abs-

Standing ab rope crunches
WU set with 12 50lbs
Working sets 150lbs 4 sets of 12

Kneeling rope crunches
WU set 100lbs
Working sets 4 sets of 12 200lbs

My old stats and new stats
old weight before end of 06
with gym clothes on was 203

two days ago
with full clothes on (pants two shirts etc)
196lbs