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  • Just a little arm session.
    SS: Standing hammer curls w/ DB kickbacks 2x20/20, 2x15/15, 3x8/8
    SS: DB skull crushers w/ Reverse grip bar curls 1x15/15, 3x10/10
    BW dips 4x10-12

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

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    • Here is an example of what my pre/intra/post suppies look like on a non work training day.

      Pre Meal (approx. 1 hr prior to training)

      Pre Drink: (on the way to the gym)

      Intra: (during training)

      Post: (in the car after training)



      On work days I have a shaker with Iced coffee, oatmeal powder, and the isolate on the way home, then 1 scoop of grunt during training. Then I eat dinner post training.



      Sent from my iPhone using Tapatalk
      Pick Up Something Heavy
      http://puritysourcelabs.ru/

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      • Got some legs and chest in today.
        Bike 7 mins
        Leg extensions 3x20, rp 1x12/7, 1x10/6, 1x8/5, 1x8/4
        SS: Seated leg curls w/ lying leg curls 4x10/10
        Seated calf raises rp 1x15/8, 1x12/7, 1x8/5, 1x10/6, 1x14/7
        Standing cable crossover 3x20
        HS iso wide chest 1x15, 1x12, 2x10, rp 1x10/5, ds 1x12/10/8
        Slight incline DB press 1x12, 3x8, 1x13
        Standing cable crossover 1x20, 1x15, 1x20

        Probably just cardio tomorrow.
        Pick Up Something Heavy
        http://puritysourcelabs.ru/

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        • Just cardio tonight after work.
          Bike 30 minutes and....done.
          Pick Up Something Heavy
          http://puritysourcelabs.ru/

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          • Back day with some Arms

            Pulldowns shovel grip 2x20, 2x15, 3x8, rp 1x10/6/4
            Low cable row neutral 1x12, 3x9, rp 1x8/5/3
            HS iso row wide 1x15, 4x8, rp 1x13/6/5
            HS standing shrugs 3x15, rp 1x15/10/5
            SS: Overhead Cable extensions w/ rope pushdowns 1x15/15, 1x12/10, 2x10/8, 1x13/8, 1x15/10
            SS: Seated DB curls w/ rope hammer curls 1x15/12, 2x10/10, 1x15/10
            Pick Up Something Heavy
            http://puritysourcelabs.ru/

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            • Tonight was Shoulders, some arms and a little calf work.

              Seated rear delt flyes 4x20, ds 1x20/15
              Standing front raises 4x20
              SS: Seated DB press w/ seated side laterals 1x15/15, 3x10/10
              SS: Heavy partial laterals w/ standing side laterals 3x12/12
              SS: 1 arm DB overhead extensions w/ DB concentration curls 2x12/12, 3x10/10, 1x15/12
              SS: Seated DB calf raises w/ standing calf raises 4x15/15
              Pick Up Something Heavy
              http://puritysourcelabs.ru/

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              • Cardio last night after work.
                30 Minutes Bike.

                This morning I got to the gym for a chest session before work.
                HS iso incline press 2x15, 3x10, rp 1x12/7/7
                HS iso wide chest 1x15, 3x10, rp 1x12/7
                Standing cable press 3x20
                Machine chest press neutral 1x15, 3x8, ds 1x8/7/7
                Pick Up Something Heavy
                http://puritysourcelabs.ru/

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                • No work today. Legs and Back.

                  Bike 7 mins
                  Leg extensions 2x20, rp 1x15/7, 1x12/7, ds 1x10/5/5
                  Lying leg curls 2x15, rp 1x12/7, 1x8/4, ds 1x6/10
                  Machine calf raises 2x15, rp 1x8/6/4
                  Seated calf raises 2x10, rp 1x7/4/2
                  Pulldowns wide 2x20, rp 1x12/6
                  Pulldowns neutral 4x10
                  Cable row neutral 2x12, rp 1x10/5, 1x7/4/3
                  SS: HS iso row wide w/ HS standing shrugs 1x20/20, 3x9/12
                  Seated face pulls 3x15
                  Pick Up Something Heavy
                  http://puritysourcelabs.ru/

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                  • Got out of work late but got some Arms in.

                    Close grip press 2x20, 1x15, rp 1x11/5, 1x12/5, 1x15/9
                    SS: BW dips w/ DB skull crushers 3x10/8
                    SS: Seated French Press w/ Ez bar preacher curls 1x20/20, 3x12/10
                    Seated DB curls rp 1x12/6, 1x11/6, 1x10/5, 1x10/5/5

                    Gotta work tomorrow so maybe rest maybe just cardio after.
                    Pick Up Something Heavy
                    http://puritysourcelabs.ru/

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                    • Sent from my iPhone using Tapatalk
                      Pick Up Something Heavy
                      http://puritysourcelabs.ru/

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                      • Just cardio tonight.
                        30 Mins Bike.
                        Pick Up Something Heavy
                        http://puritysourcelabs.ru/

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                        • Chest and Shoulders

                          Standing cable flyes 1x20, 3x15
                          Smith Wide Grip Press 1x30, 2x20, 1x15, 1x12, 4x5, rp 1x12/4, ds 1x10/12
                          HS iso incline press 1x14, 3x8, rp 1x12/5/3, 1x10/5
                          Pec dec rp 1x20/8, 1x11/5, 1x8/4
                          Reverse Pec dec 3x20
                          SS: Machine shoulder press w/ machine side laterals 1x12/15, 3x8/12, 1x12/15
                          Seated front raises 3x20
                          Pick Up Something Heavy
                          http://puritysourcelabs.ru/

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                          • Just abs and calves tonight after work.
                            Giant set: 6 rounds
                            Ab wheel 10
                            Seated DB calf raises 20
                            Standing calf raises 15
                            Roman Chair leg raises 8


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

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                            • Back Day with a side of legs.

                              Bike 7 mins
                              Leg extensions 2x20, rp 1x15/8, 1x12/6, 1x9/4, ds 1x8/5/5
                              Lying leg curls 2x20, rp 1x15/7, 1x10/5, ds 1x10/6
                              Pulldowns wide 2x20, rp 1x12/6, 1x8/5, ds 1x7/7/12
                              Low cable row UH 1x15, rp 1x8/5, 1x6/3, 1x7/3, ds 1x7/9
                              SS: HS iso row wide w/ HS standing shrugs 1x20/20, 1x12/12, 3x8/10, 1x20/20
                              Cable rear delt flyes 3x12-15
                              Pick Up Something Heavy
                              http://puritysourcelabs.ru/

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                              • Arm day
                                Close grip press 2x20, 1x15, 1x10, rp 1x7/3, 1x8/3, ds 1x8/8
                                SS: BW Dips w/ DB skull crushers 4x10/8-10
                                SS: Seated French Press w/ Ez bar preacher curls 3x20/20
                                Seated Hammer Curls rp 1x12/6, 1x8/5, 1x8/4, ds 1x8/8
                                DB concentration curls 3x8-10
                                Pick Up Something Heavy
                                http://puritysourcelabs.ru/

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