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  • Back session tonight after work.
    SS: Pull-ups wide w/ rear delt flyes 2x12/25, 3x8/15
    SS: DB high rows w/ pull-ups neutral 3x10/8
    DB low row 4x12
    DB shrugs 1x15, 3x10

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

    Comment


    • Got the work in...
      Standing cable crossover 1x25, 1x15, 4x10
      Smith wide chest pause press 1x20, 2x15, 2x10, 3x7, rp 1x15/6
      HS iso incline press 1x15, 1x12, 3x7, rp 1x9/4, 1x11/5
      SS: Smith close grip press w/ reverse grip pushdowns 1x12/20, 3x7/10
      SS: Overhead rope extensions w/ rope hammer curls 4x12/15
      Machine preacher curls 1x15, 1x12, 1x10, 1x8, 1x10, 1x12
      Seated calf raises rp 1x12/6, 1x10/5, 3x8/4

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

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      • Shoulders and Abs
        Seated rear delt flyes 1x20, 3x15
        SS: Front raises w/ Seated side laterals 4x12/15
        Seated DB shoulder press 4x12
        SS: DB shrugs w/ DB upright rows 4x10/15

        Ab work after every set

        Cardio or leg pump tomorrow.
        Pick Up Something Heavy
        http://puritysourcelabs.ru/

        Comment


        • Leg pump with cardio.
          Lying leg curls 3x15, 3x10
          Leg extensions 3x15, 3x10, ds 1x10/10

          Standing calf raises after every set

          Bike 20 mins

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

          Comment


          • Absolutely blasted Back and Arms today.
            SS: Pulldowns wide w/ rope facepulls 2x15/12, 2x12/10, 1x9/10, 1x8/10, 1x15/10
            Cable low row UH 3x12, rp 1x8/5
            1 arm HS iso row neutral 1x12, 3x8
            SS: HS iso row wide w/ HS standing shrugs 3x10/12, 1x15/15
            Reverse Pec Dec 3x15
            SS: Vbar pushdowns w/ rope hammer curls 1x20/20, 1x15/12, 3x10/10
            SS: Rope pushdowns w/ machine preacher curls 1x12/15, 4x8/10, 1x18/18

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

            Comment


            • Just a little chest work tonight.
              Stretch pushups 3x15
              Incline DB press 4x15
              Wide grip bench press 4x15
              SS: Dips w/ Slight incline DB flyes 3x8/8

              Ab work after every set.

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

              Comment


              • Just some cardio tonight.
                Bike 30 minutes.
                Shoulders tomorrow night.
                Pick Up Something Heavy
                http://puritysourcelabs.ru/

                Comment


                • Shoulders and Cardio
                  Giant set: 2x15 each, 3x10 each
                  Seated rear delt flyes
                  Seated front raises
                  Seated DB shoulder press
                  Heavy partial laterals
                  Side laterals

                  Bike 20 mins

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

                  Comment


                  • Slab and baby cow work.
                    SS:Reverse Pec Dec w/ Machine calf raises 4x15/15
                    SS: Seated calf raises w/ HS standing shrugs 1x15/20, 4x10/15, 1x20/30
                    Pulldowns shovel grip 1x15, 1x12, 3x8, ds 1x6/6/8
                    Cable low row neutral 1x12, 3x8, rp 1x10/5
                    SS: HS iso row wide w/ HS iso low row 4x12/10

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

                    Comment


                    • Chest and Arms:
                      Standing cable crossover 1x20, 1x15, 3x12
                      HS iso wide press 2x15, 3x12, rp 1x15/8
                      Machine chest press 3x12, ds 1x12/6/7
                      Pec Dec 3x15
                      SS: Vbar pushdowns w/ rope hammer curls 1x50/20, 1x25/15, 1x20/12, 1x15/12, 1x12/12, 1x10/15, 1x10/15
                      SS: Reverse grip pushdowns w/ Seated DB curls 3x12/12
                      Pick Up Something Heavy
                      http://puritysourcelabs.ru/

                      Comment


                      • Calves/Abs/Cardio
                        Giant set: 5 rounds
                        Seated calf raises 20
                        Standing calf raises 15
                        Roman chair Leg raises 12

                        Bike 30 mins
                        Pick Up Something Heavy
                        http://puritysourcelabs.ru/

                        Comment


                        • Just a leg pump and cardio.
                          SS: Lying leg curls w/ Leg extensions 3x20/20, 4x10/10
                          Bike 30 mins

                          Some shoulders tomorrow.
                          Pick Up Something Heavy
                          http://puritysourcelabs.ru/

                          Comment


                          • Shoulders, Arms, & more.

                            Giant set: 4x10 each
                            Hanging leg raises
                            Single leg standing calf raises
                            Ab wheel rollouts

                            Giant set: 4x15 each
                            Rear delt flyes
                            Seated front raises
                            Seated DB shoulder press
                            Standing side laterals
                            DB shrugs

                            SS: Incline DB skull crushers w/ Incline DB curls 1x20/20, 3x12/10
                            SS: Close grip press w/ Standing DB hammer curls 1x15/12, 1x12/10, 1x10/9, 1x8/9
                            Pick Up Something Heavy
                            http://puritysourcelabs.ru/

                            Comment


                            • Straight outta bed this morning.
                              Vacay ready.
                              No training today, full body pump tomorrow, vacay starts Sunday.



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

                              Comment


                              • Full Body Session.
                                Bike 7 mins
                                SS: Leg Press w/ Seated calf raises 1x30/12, 3x20/10
                                SS: Reverse Pec Dec w/ Pec Dec 4x10/10
                                SS: Pulldowns neutral w/ HS iso incline 4x15/15
                                SS: Smith Slight Incline Press w/ HS iso row neutral 4x15/15
                                SS: HS iso row wide w/ HS standing shrugs 3x12/10
                                SS: Machine shoulder press w/ Machine side laterals 4x12/12
                                SS: Rope Pushdowns w/ EZ bar cable curls 1x20/15, 3x10/10

                                Weight was 164 even this a.m.
                                Heading out of town tomorrow.
                                Pick Up Something Heavy
                                http://puritysourcelabs.ru/

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