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  • Got some shoulders in tonight.
    Seated rear delt flyes 1x30, 1x25, 1x20, rp 1x15/10
    Standing Side laterals 1x20, 1x18, 1x14, ds 1x12/18
    Seated DB shoulder press 4x15
    Seated front raises 4x20
    DB Shrugs 4x20

    Gonna try for Legs and Arms tomorrow.
    Pick Up Something Heavy
    http://puritysourcelabs.ru/

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    • Some legs and arms today.
      Bike 10 mins
      Machine calf raises 1x20, 1x12, rp 1x8/4, 1x8/3
      SS: Leg Press w/ seated calf raises 1x25/12, 1x20/10, 1x15/7, 1x12/7, 1x15/6, 1x20/12
      Smith close grip press 1x20, 2x15, rp 1x10/6, 1x8/5, ds 1x8/8
      Rope pushdowns 1x20, 1x12, 1x8, rp 1x17/8, 1x8/4, ds 1x6/5/6
      Ezbar cable curls 1x20, 1x15, rp 1x9/5, 1x8/4, ds 1x7/7/10



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      Pick Up Something Heavy
      http://puritysourcelabs.ru/

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      • Today should be back day, however I woke up with tight, slightly kinked neck this morning.
        So I felt like Arms was the best choice to get in some work and not strain it very much.

        SS: Close grip pushups w/ Seated Hammer curls 3x15/15
        Giant set: 1x15 each, 1x12 each 3x10 each
        DB skull crushers
        Ez bar curls
        Dips
        DB Curls
        Kick backs
        Concentration curls

        Hopefully some slab work tomorrow night.
        Pick Up Something Heavy
        http://puritysourcelabs.ru/

        Comment


        • Back session after work tonight.
          Pull-ups wide 3x10, rp 1x10/5/3
          Rear delt flyes 1x25, 3x15
          Barbell rows 1x30, 3x12, rp 1x12/7
          DB low row 4x8
          SS: DB shrugs w/ DB high row 4x12/10

          Legs and something tomorrow.
          Pick Up Something Heavy
          http://puritysourcelabs.ru/

          Comment


          • Legs was cancelled.
            Chest with some calf work.
            Bike 10 mins
            Seated calf raises 1x18, 1x14, 1x11, 3x9, ds 1x8/7/6
            Standing cable crossover 1x30, 1x20, 1x15, 1x10
            Flat DB press 1x20, 1x15, 3x12, 1x17
            Pec Dec 3x10
            HS iso incline press 1x20, 1x15, 1x10, ds 1x9/8, 1x15/9



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            Pick Up Something Heavy
            http://puritysourcelabs.ru/

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            • Got some leg work in, shoulders and threw in a touch of Arms.
              Seated leg curls 5x20
              Leg extensions 2x20, 5x15
              Lying single leg curls 1x20, 3x15
              Seated Machine shoulder press 3x20, 2x12, 2x10, ds 1x10/10
              Seated DB side laterals 2x15, 3x10, 1x15
              Seated Front raises 3x15
              Reverse Pec Dec 2x20, 3x10
              Vbar pushdowns 1x35, 1x25, 1x15, 1x13, 1x12, 1x15, ds 1x20/15
              Single arm machine preacher curls 1x20, 1x15, 1x12, rp 1x6/4/4, ds 1x10/8

              Tomorrow will be no training.
              Pick Up Something Heavy
              http://puritysourcelabs.ru/

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              • Back session.

                Pulldowns neutral 1x20, 1x15, 1x10, rp 1x8/5, 1x7/4
                Cable row neutral 3x10
                Reverse Pec dec 1x15, 1x12, 1x10, ds 1x9/8
                HS iso low row 1x15, 3x8, rp 1x9/5
                SS: Hs iso row wide w/ Hs seated shrugs 1x20/15, 1x12/9, 1x8/8, 1x9/9
                Pick Up Something Heavy
                http://puritysourcelabs.ru/

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                • Little bit of Arms after work tonight.
                  SS: DB drag curls w/ triceps kickbacks 3x20/20
                  SS: Close grip Pushups w/ Concentration hammer curls 3x15/10
                  SS: close grip press w/ ez bar curls wide 1x15/15, 3x10/10
                  SS: DB skull crushers w/ BW dips w/ Seated DB curls 3x12/9/9

                  No training tomorrow.
                  Pick Up Something Heavy
                  http://puritysourcelabs.ru/

                  Comment


                  • Chest and Calves
                    SS: slight incline DB flyes w/ Pushups 4x15/15
                    SS: Wide grip bench press w/ Pushups 2x15/15, 3x10/10, 3x3/10
                    SS: Slight incline DB press w/ BW Dips 3x12/8
                    Seated DB calf raises 4x20

                    Standing calf raises after every set
                    Pick Up Something Heavy
                    http://puritysourcelabs.ru/

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                    • Quick Shoulder Blast after work.
                      Seated rear delt flyes 1x25, 2x20, ds 1x20/15
                      Seated side laterals ds 1x15/12, 1x11/11, 1x8/8/11
                      Seated DB shoulder press 4x15
                      SS: Seated front raises w/ upright rows 3x10/9

                      Legs and Arms tomorrow.
                      Pick Up Something Heavy
                      http://puritysourcelabs.ru/

                      Comment


                      • Some limb work today.
                        Bike 10 mins
                        SS: Seated leg curls w/ leg extensions 1x20/20, 1x18/18, 1x10/15, 1x10/12, 1x10/10, 1x15/10, 1x18/12, 1x21/14
                        Seated calf raises 1x12, 1x8, rp 1x8/5, 1x8/5, 1x7/5, 1x9/4, 1x15/10
                        SS: Close grip smith press w/ rope pushdowns 1x20/12, 1x12/10, 1x8/10, 3x8/8, 1x12/9
                        SS: Vbar pushdowns w/ ezbar cable curls 1x20/20, 3x12/12, 1x20/20
                        SS: Seated DB curls w/ rope hammer curls 1x15/10, 3x8/10
                        SS: One arm rope extensions w/ DB concentration curls 2x10/10, 2x12/12
                        Pick Up Something Heavy
                        http://puritysourcelabs.ru/

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                        • Back day with a side of Arms
                          Handle Pulldowns 1x20, 1x15, 1x12, 3x8, ds 1x9/7
                          Handle cable rows 3x8, rp 1x9/5
                          SS: HS iso low row w/ HS iso high row 3x8/10, 1x12/7
                          SS: HS iso row wide w/ HS seated shrugs 3x10/12
                          Reverse Pec Dec 1x12, 3x8, 1x15
                          SS: Machine dips w/ machine preacher curls 1x20/20, 1x15/15, 3x10/10, 1x18/15
                          Pick Up Something Heavy
                          http://puritysourcelabs.ru/

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                          • Got some Chest work in tonight.
                            SS: Slight incline DB flyes w/ Pushups 4x15/15
                            Incline DB press 2x15, 4x10
                            Slight incline DB press 3x12, ds 1x12/10
                            Slight incline wide bench press 3x12, 1x20
                            Pick Up Something Heavy
                            http://puritysourcelabs.ru/

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                            • Some shoulder training tonight.
                              Seated rear delt flyes 2x25, 2x20, ds 1x20/20
                              Seated DB shoulder press 1x15, 3x12, 1x15
                              Seated side laterals 3x12, ds 1x12/10
                              SS: Seated front raises w/ upright rows 3x10/10
                              SS: DB shrugs w/ heavy partial laterals 3x10/8

                              Legs and Arms tomorrow.
                              Pick Up Something Heavy
                              http://puritysourcelabs.ru/

                              Comment


                              • Some legs and some arms.
                                Bike 7 mins
                                SS: Seated leg curls w/ machine calf raises 2x20/12, 3x12/8
                                SS: Leg extensions w/ seated calf raises 1x20/15, 4x15/12
                                SS: Handle pushdowns w/ ezbar cable curls 1x25/25, 1x12/12, 3x10/10
                                SS: Rope pushdowns w/ DB concentration curls 1x15/10, 2x10/10, 1x15/10
                                Pick Up Something Heavy
                                http://puritysourcelabs.ru/

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