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  • Trained the Chest tonight.
    Pushups 4x15
    Slight Incline Bench Press 1x15, 1x12, 1x10, 3x8, ds 1x10/8, 1x13/9
    Incline DB press 1x15, 3x8, 1x15
    SS: DB flyes w/ BW dips 3x10/8

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

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    • Back day with a little leg work.
      Bike 7 mins
      Leg extensions 1x25, 1x20, 1x15, rp 1x12/6, 1x9/5, 1x9/5
      Lying single leg curls 3x12
      Seated calf raises rp 1x18/9, 1x11/6, 1x15/8
      Pulldowns wide 1x15, 1x12, rp 1x10/7, 1x8/4, ds 1x10/8
      Cable row neutral 1x15, 3x8, ds 1x7/7
      Reverse Pec Dec ds 4x10/10
      HS iso low row 1x15, 3x8
      HS iso row wide 3x12, 1x15


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      http://puritysourcelabs.ru/

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      • Went to the fair, ate some crappy food.
        Had a couple corn dogs and..


        Deep Fried Oreos

        Funnel Cake


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

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        • Shoulders and Arms.
          Machine shoulder press 2x20, 1x15, 1x12, 3x10, 3x15
          Machine side laterals 1x20, 1x18, 3x15, 1x20, 1x25
          Machine dips 1x20, 3x15, 1x20
          SS: Rope pushdowns w/ seated DB curls 1x25/15, 3x15/12, 1x18/18
          One arm cable curls 1x15, 1x12, 3x10, ds 1x10/10

          Working all weekend so not sure if I'll get a chance to train til Monday.
          Pick Up Something Heavy
          http://puritysourcelabs.ru/

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          • Legs and stuff.
            Bike 7 mins
            Seated leg curls 1x30, 1x20, 1x15, ds 1x13/8/10
            Leg Extensions 1x15, 1x12, rp 1x12/7, 1x12/6, ds 1x9/5
            Seated calf raises rp 1x15/8, 1x12/6, 1x9/4, 1x7/4, 1x12/7, 1x12/6
            Smith bench press wide 1x25, 1x15, 1x12, 2x9, ds 1x10/6, ds 1x10/6/6
            HS iso wide chest 3x10, rp 1x15/8, 1x20/10
            Vbar pushdowns 1x25, 1x20, 1x15, ds 1x12/8/5, 1x8/6/8, rp 1x12/7/5
            Pick Up Something Heavy
            http://puritysourcelabs.ru/

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            • Back and Arms
              Cable rear delt flyes 5x10 nonstop
              Pulldowns neutral 2x20, 4x10
              Cable row wide 5x10
              Machine seated row neutral 3x10, 1x15
              One arm DB preacher curls 1x15, 3x10, 3x8, 1x15
              One arm cable curls 1x12, 3x8, 1x11, 1x15
              Rope pushdowns 1x25, 1x20, 1x15, 1x12, 1x8, 1x10, 2x20
              Pick Up Something Heavy
              http://puritysourcelabs.ru/

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              • Shoulder pump tonight.
                Seated side laterals 1x20, 3x15
                Seated Supinated DB press 1x20, 3x15
                Seated front raises 1x15, 3x10
                Seated Arnold press 4x12-15

                Roman chair leg lifts after every set
                Pick Up Something Heavy
                http://puritysourcelabs.ru/

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                • Howd you like PSL gear

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                  • Originally posted by Androman View Post
                    Howd you like PSL gear

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                    I love it, its all I've used the past couple years. I haven't been let down yet. Of course I do rep for them so I'm somewhat biased.
                    Pick Up Something Heavy
                    http://puritysourcelabs.ru/

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                    • Just got some cardio and calves tonight.
                      Bike 30 mins
                      SS: Seated DB calf raises w/ Standing BW calf raises 1x20/20, 5x20/15
                      Pick Up Something Heavy
                      http://puritysourcelabs.ru/

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                      • Pec Pump
                        SS: Pushups w/ BW dips 3x15/10
                        Wide grip bench press 3x15, 1x12, 4x4, ds 1x4/10/10
                        SS: Incline DB press w/ BW dips 3x12/10
                        SS: Slight incline DB press w/ Pushups 3x12/8

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

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                        • Yesterday’s session:
                          Bike 7 mins
                          Seated leg curls 1x25, 4x15
                          Leg extensions 1x20, 4x15
                          SS: Machine calf raises w/ seated calf raises 4x12/8
                          SS: Cable overhead extensions w/ cable curl 3x15/15
                          SS: Reverse grip pushdowns w/ rope cable curls 1x25/15, 1x20/15, 5x10/10
                          SS: Cable pushdowns w/ seated DB curls 4x10/12



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                          Pick Up Something Heavy
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                          • Just cardio Tonight, 40 mins on the bike.


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

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                            • Some shoulder work tonight.
                              Seated rear delt flyes 1x25, 3x20, ds 1x20/20
                              Standing side laterals dropsets 2x12/12, 2x10/10, 1x12/8/15
                              Seated DB supinated press 2x15,3x10
                              Seated front raises 3x15
                              SS: DB shrugs w/ DB upright rows 3x12/15

                              Standing calf raises after every set


                              Tomorrow is back day.
                              Pick Up Something Heavy
                              http://puritysourcelabs.ru/

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                              • Back
                                Pulldowns wide 1x20, 1x15, 1x12, 3x9, ds 1x12/10
                                Cable row UH 3x12, rp 1x15/8
                                HS iso row neutral 1x15, 3x10, 1x15
                                HS iso row wide 3x20, rp 1x15/8
                                HS standing shrugs 4x20
                                SS: Rope pushdowns w/ DB concentration curls 1x15/15, 1x13/13, 1x11/11, 1x9/9, 1x7/7, 3x5/5 nonstop

                                Not sure what tomorrow will bring..after work of course.
                                Pick Up Something Heavy
                                http://puritysourcelabs.ru/

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