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  • Filled the arms up tonight.
    SS: Ezbar skull crushers w/ DB concentration curls 1x20/15, 2x15/12, 3x10/8
    SS: Vbar pushdowns w/ rope cable curls 1x15/12, 1x12/10, 1x10/8, 1x10/8, 1x15/12
    SS: Reverse grip pushdowns w/ Straight cable curls 3x12/10
    Rope pushdowns rp 1x25/8/7/6/4

    Post Pump Pic :)








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

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    • Chest, some shoulders, and calves.
      Standing cable flyes 3x15
      SS: Smith slight incline press w/ seated calf raises 2x12/12, 3x8/10, 2x12/8
      Smith incline press 1x15, 3x8, rp 1x12/5
      Pec Dec 4x8-10
      SS: Machine shoulder press w/ machine calf raises 1x15/10, 1x12/10, 1x8/10, 1x10/10, 1x10/10, 1x12/10
      Machine side laterals 3x20, rp 1x15/8
      Pick Up Something Heavy
      http://puritysourcelabs.ru/

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      • Originally posted by Pushtoday View Post
        Filled the arms up tonight.
        SS: Ezbar skull crushers w/ DB concentration curls 1x20/15, 2x15/12, 3x10/8
        SS: Vbar pushdowns w/ rope cable curls 1x15/12, 1x12/10, 1x10/8, 1x10/8, 1x15/12
        SS: Reverse grip pushdowns w/ Straight cable curls 3x12/10
        Rope pushdowns rp 1x25/8/7/6/4

        Post Pump Pic :)








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        Looking good brother.

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        • Slab work:
          SS: Seated calf raises w/ HS standing shrugs 1x15/15, 1x10/15, 1x10/10, 4x8/8
          Reverse Pec Dec 4x10
          HS iso row wide 3x10, rp 1x6/4
          HS iso row neutral 3x8, 1x12
          Low cable row neutral 1x12, 1x10, 1x8
          Pulldowns neutral 3x8, 1x12

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

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          • Just a quick leg pump tonight.
            In and Out in 40 mins.
            SS: Lying leg curls w/ leg extensions 2x15/12, 4x8/8
            Machine Leg Press 5x15

            Chest Day Tomorrow.
            Pick Up Something Heavy
            http://puritysourcelabs.ru/

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            • Chest and Arms.
              Pec Dec 2x15, 3x8
              HS iso incline press 1x15, 1x10, 1x8, rp 1x7/3, 1x10/5
              SS: Machine chest press w/ machine calf raises 6x10/10 (nonstop)
              SS: Ez bar pushdowns w/ reverse grip pushdowns 4x10/10
              Rope pushdowns ds 1x5/5/5, rp 1x10/7/6/4
              Rope hammer curls 4x10
              Machine preacher curls rp 1x8/6/6/4, 1x10/6/4, ds 1x6/8

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

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              • Shoulders tonight after work.
                Reverse Pec Dec 1x15, 1x12, 3x10
                Seated Front DB raises 3x12
                Seated DB side laterals 1x15, 3x10, 1x12
                Machine shoulder press 1x15, 1x12, 1x8, rp 1x8/4, ds 1x12/10
                DB shrugs 4x12
                Pick Up Something Heavy
                http://puritysourcelabs.ru/

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                • Back session.
                  Pulldowns wide 2x12, 3x8
                  Cable low row wide 3x12, rp 1x9/5/4
                  DB low row 1x10, 3x8
                  Supported KB high row 4x12
                  DB shrugs 4x10
                  Reverse Pec Dec 4x10

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

                  Comment


                  • Arm work tonight.
                    SS: Vbar pushdowns w/ straight bar cable curls 1x15/15, 1x15/12, 1x12/12, 3x10/8
                    SS: Ezbar skull crushers w/ rope hammer curls 1x15/12, 3x10/10
                    SS: Rope pushdowns w/ seated DB curls 4x10/10

                    Chest & Shoulders tomorrow.
                    Pick Up Something Heavy
                    http://puritysourcelabs.ru/

                    Comment


                    • Had a couple drinks last night, so slept in a bit today.
                      Decent Chest and Shoulder session.
                      SS: Pec Dec w/ machine calf raises 1x12/12, 4x10/10
                      Hs iso wide press 1x15, 1x12, 3x8, rp 1x10/4
                      SS: HS iso incline press w/ Seated calf raises 3x12/10, 2x12/8
                      SS: Machine shoulder press w/ machine side laterals 4x12/15

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

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                      • Leg work tonight.
                        SS: Standing calf raises w/ lying leg curls 5x12/12
                        SS: Standing calf raises w/ leg extensions 3x10/12, 3x10/8
                        SS: Machine leg press w/ calf raises 4x15/8

                        Slab day tomorrow.
                        Pick Up Something Heavy
                        http://puritysourcelabs.ru/

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                        • Slab work done!
                          Pulldowns shovel grip 3x12, rp 1x8/4, 1x6/3
                          HS iso row neutral 1x12, 1x10, 3x6, rp 1x9/4
                          SS: HS iso low row w/ HS standing shrugs 3x10/10, 1x8/12
                          SS: Rope cable row w/ rope face pulls 3x10/10
                          Reverse Pec Dec 4x10

                          Maybe some Arms after work tomorrow.
                          Pick Up Something Heavy
                          http://puritysourcelabs.ru/

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                          • Arm day Pump
                            SS: Ez bar skull crushers w/ DB hammer curls 2x15/10, 3x12/8
                            SS: Vbar pushdowns w/ Rope hammer curls 1x15/15, 1x15/10, 1x10/10, 3x8/10
                            Rope pushdowns rp 1x15/6/3, 1x9/6/3, ds 1x10/6/6

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

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                            • Chest, Shoulders, and of course some calves..
                              Standing cable flyes 3x12, ds 1x8/15
                              Smith slight incline press 2x15, 3x8, rp 1x8/5/3
                              HS iso wide 3x10, rp 1x12/7
                              SS: Machine shoulder press w/ machine side laterals 1x12/15, 3x10/12, 1x12/12
                              Seated calf raises rp 1x15/10, 1x10/6, 3x8/5, 1x10/6, 1x15/10
                              Pick Up Something Heavy
                              http://puritysourcelabs.ru/

                              Comment

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