-
07-09-2020, 12:45 PM
#14501
Barbell row - 10 lb each side for 3 sets / 10 reps
Lat pull down - 6 sets 30-50 lb / 10 reps
reverse grip dumbbell row - 25 lb dbl / 3 sets / 10 reps
dbl row (targeting the upper lat) - 25 lb dbl / 3 sets / 12 reps
incline dbl row (lower lat) - 25-35 lb / 3 sets / 10 reps
Will do Tbar row and back extension next time
----
-
07-10-2020, 08:54 AM
#14502
Fasted cardio in the morning and afternoon workout
Skull crusher dbl15-20 / 12-10 reps / 3 sets
Tricep press dbl 15 lb / 10 reps / 3 sets
Tricep kickback dbl 10 lb / 10 reps / 3 sets
Plate rear raises 10-15 lb plates / 12-10 reps / 3 sets
Rope Face pull 30 lb / 10 reps / 3 sets
Side lateral raises 15 lb dbl / 10 reps / 3 sets
Abs
Dbl curl - 15 lb dbl / 10 reps / 3 sets
Concentration curl - 15 lb dbl / 10 reps / 3 sets
Hammer curl - 15 lb dbl / same as above
----
-
07-26-2020, 07:29 AM
#14503
Back at it again.
Leg press - 100 to 150 lb / 6 sets total / 12 to 15 reps
Leg curl - 20 lb / 3 sets / 10 to 15 reps
Wide squat - 20 lb dbl / 3 sets / 10 reps
Calves on leg press - 130 lb / 3 sets / 10 to 15 reps
Leg extensions - 20 lb / 3 sets / 10 to 15 reps
Abs
----
-
07-26-2020, 10:42 AM
#14504
Just finished my late afternoon glute exercise
Deadlift dbl - 25 lb / 4 sets / 10 to 12 reps
Lunges - 15 lb dbl each side / 3 sets / 8 reps
Side glute raises - 3 sets / 12 reps / some weight bag on near the ankle area
----
-
07-27-2020, 01:45 AM
#14505
Shoulder presses - 10 to 15.25 lbs each side / 4 sets / 10-12 reps
Seated dbl presses - 25 lb / 3 sets / 10 reps
front raises - 15 lb / 3 sets / 10 reps
shrugs (upper traps / lower traps) - 25 lb dbl / 3 sets / 10 reps
----
-
07-27-2020, 10:07 PM
#14506
Alright everyone based on my cycle and goals I’m adjusting my food intake. Carbs will only be in the am on wake and pre post workout. All other meals will be protein greens and fats. Here we go. I’ll post up nutrition and training tonight
-
Post Thanks / Like - 2 Thanks, 4 Likes, 0 Dislikes
----
-
07-28-2020, 12:21 AM
#14507
Meal 1
8 whites 2 yolk 1 cup oatmeal and Oj
Training 1 hour later
Lat pull downs wide grip 5x15
Close grip pulls 5x12
Bent over rows 5x15
Lawn mower dB pulls 5x10
Reverse peck deck 5x12
Post workout shake
Meal 2
6 oz grilled chicken breast 3/4 cup brown rice
Meal 3
6 oz grilled chicken breast 1/4 roasted cashews leafy greens with broccoli crowns
Meal 4
5.75 oz grilled sirloin leafy greens asparagus and avocado
Meal 5
6 oz grilled chicken breast leafy greens broccoli crowns and avocado
----
-
07-28-2020, 03:56 AM
#14508
Lat pull down - 50 to 60 lb / 5 sets / 10 to 12 reps
Reverse grip pull - 25 lb dbl / 3 sets / 10 reps
Dbl rowing - 25 to 30 lb / 3 sets / 10 to 12 reps
Barbell row - 15 lb plate each side / 3 sets / 10 reps
T bar row - 30 lb plates / 3 sets / 10 reps
----
-
07-28-2020, 03:57 AM
#14509
Originally Posted by
kubes
Alright everyone based on my cycle and goals I’m adjusting my food intake. Carbs will only be in the am on wake and pre post workout. All other meals will be protein greens and fats. Here we go. I’ll post up nutrition and training tonight
Sounds like you're shredding those fatsnicely.
Do you post your pictures too?
----
-
07-28-2020, 04:00 AM
#14510
Originally Posted by
Widenymous
Sounds like you're shredding those fatsnicely.
Do you post your pictures too?
You can but I don’t. I’m just looking to cut about 10-15 lbs. I’m about 12 percent be right now. Wanna get back down to single digits
----
Bookmarks