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  • Some leg work, some abs, and some cardio.
    SS: Seated calf raises w/ standing calf raises 5x20/15
    SS: Lying Leg curls w/ Ab wheel 1x20/15, 3x12/10
    SS: Leg extensions w/ Leg raises 1x15/12, 3x10/8
    Bike 20 mins

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

    Comment


    • Chest and Arms.
      Standing cable crossover 1x20, 2x15, rp 1x12/7
      Incline DB press 2x12, 4x10, 1x15
      HS iso wide chest 1x14, 4x10, rp 1x12/7
      Pec Dec 3x15
      SS: Rope pushdowns w/ Ez bar cable curls 1x20/15, 1x12/10, 1x10/8, 1x12/10, 1x15/12
      SS: Handle pushdowns w/ cable rope hammer curls 1x20/15, 1x15/10, 1x10/10, 1x15/10, 1x15/10, 1x20/12
      Pick Up Something Heavy
      http://puritysourcelabs.ru/

      Comment


      • Just cardio tonight.
        Bike 30 Mins.
        Tomorrow is Back and Shoulders.
        Pick Up Something Heavy
        http://puritysourcelabs.ru/

        Comment


        • Back and Shoulders:
          SS: Reverse Pec Dec w/ Machine calf raises 5x12/12
          SS: HS standing shrugs w/ seated calf raises 5x20/15
          HS iso low row 1x15, 1x12, 4x8
          Cable low row UH 1x15, 2x10, rp 1x8/5/3
          Pulldowns neutral 1x15, 1x10, 1x7, 1x5, 1x7, 1x10
          Machine shoulder press 1x20, 1x15, 3x10, ds 1x10/8
          Machine side laterals 1x20, 1x15, 3x10, 1x12, 1x16
          Cable front raises 3x10, 2x15

          Hope to squeeze in something quick tomorrow after work.
          Pick Up Something Heavy
          http://puritysourcelabs.ru/

          Comment


          • Filled the Arms with blood tonight.

            Giant Set: 2x15 each, 3x10 each
            - Dips
            - Ez bar curls
            - Incline DB skull crushers
            - Incline DB Curls

            No training tomorrow, work then date night with the wife.
            Pick Up Something Heavy
            http://puritysourcelabs.ru/

            Comment


            • Chest Day with some other work.
              Machine calf raises 5x12
              Seated calf raises 1x15, 1x12, rp 1x8/5, 1x8/5, 1x8/4/3
              Standing cable crossover 1x25, 1x15, 1x10, ds 1x8/8/8
              HS iso wide chest 1x15, 1x12, 3x10, rp 1x10/6
              HS iso Incline press 1x20, 1x15, 3x8, rp 1x7/3
              Pec Dec 3x15
              Vbar pushdowns 1x30, 2x15, 3x10, rp 1x9/5/4, ds 1x11/7/7
              Seated DB hammer curls 1x15, 1x12, 3x9, rp 1x7/4/3, 1x7/3/2
              Pick Up Something Heavy
              http://puritysourcelabs.ru/

              Comment


              • Some back work tonight.
                SS: Pull-ups wide w/ Rear delt flyes 2x12/25, 3x8/15
                1 arm DB low row 1x12, 3x8, 1x12
                DB high row 3x12
                DB shrugs 4x12
                Pull-ups neutral rp 1x10/6/4

                Something light after work tomorrow, maybe just some cardio.
                Pick Up Something Heavy
                http://puritysourcelabs.ru/

                Comment


                • Just some cardio tonight.
                  Bike 30 Mins.
                  No training tomorrow, work first then July 4th grubbing.
                  Pick Up Something Heavy
                  http://puritysourcelabs.ru/

                  Comment


                  • Shoulders and stuff...
                    SS: Seated rear delt flyes w/ seated front raises 1x30/20, 3x15/10
                    SS: Seated DB shoulder press w/ Seated side laterals 1x20/12, 4x10/9
                    SS: DB shrugs w/ standing side laterals 4x10/10
                    SS: DB skull crushers w/ Alt DB curls 1x20/20, 1x15/15, 1x12/12, 1x10/10, 1x9/8, 1x9/8
                    Calf raises after every set

                    Chest session tomorrow after work.
                    Pick Up Something Heavy
                    http://puritysourcelabs.ru/

                    Comment


                    • Chest and cardio.
                      Stretch Pushups 4x12
                      Wide grip bench press 3x15, rp 1x12/6, 1x8/4, 1x12/6, 1x14/8
                      Incline DB press 4x12
                      SS: BW Dips w/ Slight incline DB flyes 3x10/10
                      Bike 20 mins
                      Pick Up Something Heavy
                      http://puritysourcelabs.ru/

                      Comment


                      • Back, Arms and Calves.
                        SS: Reverse Pec Dec w/ Machine calf raises 2x15/15, 3x10/10
                        SS: HS standing shrugs w/ seated calf raises 1x20/20, 1x20/15, 1x20/10, 1x15/8, 1x12/8, 1x12/10, 1x20/12, 1x30/20
                        Pulldowns shovel grip 1x15, 1x12, 3x8, ds 1x8/8
                        Cable low row neutral 1x12, 2x8, rp 1x10/5/4, ds 1x8/5/6
                        HS iso row wide 3x12, rp 1x15/10
                        SS: Reverse grip pushdowns w/ Seated DB curls 1x25/20, 1x20/12, 1x12/12, 1x12/9, 1x10/7, 1x10/10, 1x18/15
                        SS: Vbar pushdowns w/ rope cable curls 1x15/12, 1x12/10, 1x13/10

                        Just a leg pump and some cardio tomorrow after work.
                        Pick Up Something Heavy
                        http://puritysourcelabs.ru/

                        Comment


                        • Just a leg pump tonight.
                          Fast paced with almost no rest.
                          SS: Lying Leg curls w/ Leg extensions 2x20/20, 4x15/15, 4x10/10
                          Bike 20 mins

                          Probably shoulders tomorrow after work.
                          Pick Up Something Heavy
                          http://puritysourcelabs.ru/

                          Comment


                          • Shoulders with a side of abs.
                            SS: Seated rear delt flyes w/ seated front raises 1x20/15, 3x15/10
                            Seated DB shoulder press 1x15, 3x10
                            SS: DB shrugs w/ side laterals 1x20/20, 3x10/12

                            Ab work after every set.
                            Pick Up Something Heavy
                            http://puritysourcelabs.ru/

                            Comment


                            • Chest and Arms.
                              Standing cable crossover 1x25, 1x18, 1x15, 1x15
                              Smith slight incline press 2x15, 1x12, 3x8, rp 1x12/6
                              SS: HS iso Incline w/ HS iso wide chest 1x12/12, 4x8/10
                              Pec dec 3x12
                              SS: Rope pushdowns w/ seated DB hammer curls 1x20/20, 1x15/15, 2x10/10, 1x12/12
                              SS: Vbar pushdowns w/ DB concentration curls 1x20/10, 1x18/8, 4x15/8
                              Pick Up Something Heavy
                              http://puritysourcelabs.ru/

                              Comment


                              • Just a little leg work tonight.
                                SS: Standing calf raises w/ seated calf raises 1x20/15, 3x15/10
                                Lying leg curls 3x15, rp 1x10/6/4, ds 1x8/7
                                Leg extensions 3x15, rp 1x10/6, ds 1x8/8/12

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

                                Comment

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