Thread: E.P. Log ( P.S.L sponsored) LBB

Looking good Brother!

Thanks guys for the support

8-21-14
Arms
Close grip bench
45 x 10 2 sets
135 x 10 5 sets

Tricep extension 25 x 10 5 sets

Tricep pull and push downs
100 x 20 5 sets

Db curls
25 x 10 5 sets
30 x 10 2 sets

Db hammer curls
30 x 10 4 sets

Cable preacher curls
45 x 10 5 sets

Reverse grip barbell curls
45 x 10 5 sets

10 min stair master

8-22-14
Shoulders

Seated military press
45 x 15 2 sets
95 x 10 2 sets
135 x 10 2 sets
155 x 10 2 sets
175 x 8 2 sets

Lateral raises
25 x 10 5 sets

Front lateral raises
25 x 10 5

Rear lateral raises
15 x 10 5 sets

Cable raises. Front. Side. Rear
30 lbs x 10 reps each 4 sets

Shrugs
135 x 10 5 sets
Reverse grip
135 x 10 5 sets
Close grip
135 x 10 5 sets

15 min stair master

Quick pics to motivate me

Leg day
Front squats
95 x 10 5 sets
Hack squats
135 x 10 5 sets
Leg curls
60 x 10 5 sets
Leg extensions
60 x 10 3 sets
100 x 10 2 sets
Calve extensions
135 x 20 5 sets

8-25-14
Chest
135 x 5 3 sets
185 x 5 2 sets
225 x 5 1 set
245 x 5 1 set
265 x 5 1 set
225 x 10 1 set

Db press
80 x 10 1 set
85 x 10
90 x 10
95 x 10
100 x 10

Db incline
80 x 12
85 x 12
90 x 10
95 x 9 failure

Decline db
80 x 12 4 sets

Db flys
25 x 12 3 sets

Reverse grip chest press
100 x 12 4 sets

Chest press
120 x 10 2 sets
140 x 10
160 x 8

Prayer press
75 x 8
50 x 12 2 sets
50 x 15 1 set

Everything has been going great on my 4th pin moving to pinning eod to be more consistent so far so good. Motivation coming back at the gym feeling results going to be coming back quickly can't wait for 2 more weeks to go by to really feel every thing pushing harder

8-26-14
Back

Lat pull downs
60 x 10 2 sets
100 x 10 3 sets

Lat pull downs hammer strength
225 x 5 both hand then 5 one each arm
4 sets and then same way with hammer grip

Rear flys
25 x 10 5 sets

Bent over rows
135 x 10 3 sets
185 x 10 4 sets

Close grip Lpd
100 x 12 5 sets

A few curls to keep the pump and I was done

8-27-14
Delts
Seated db press
50 x 10 2 sets
65 x 10
75 x 10
85 x 10
65 x 10 2 sets

Lateral raises
25 x 10 5 sets
Front lateral raises
25 x 10 5 sets
Reverse later raises
20 x 10 5 sets

Shrugs
135 x 10 5 sets Reverse grip close grip and regular grip

Cable lateral raises
20 x 10 front and then sides

10 min stair master

I'll be out of state til Tuesday so I'll be updating then. Taking some time off will hopefully help my wrist stop hurting

I will be trying to lift later my wrist still hurts took 4 days off but it's slowly going away

9-2-14
Bench
45 x 10 2 sets
135 x 15 2 sets
185 x 10 1 set
225 x 10 1
245 x 5
265 x 5 2 sets
225 x 10 1 set

Incline
135 x 10 5 sets

Decline
135 x 15 5 sets

Pec deck
80 x 10 3 sets

Hammer strength chest
135 x 15 4 sets
225 x 10 3 sets

9-3-14
Back
Lpd
70 x 12 3 sets
120 x 10 2 sets
150 x 10 3 sets

Close grip Lpd
120 x 10 5 sets

Single arm Lpd
50 x 10 5 sets

Hammer strength Lpd
135 x 12 4 sets each grip hammer and regular
225 x 10 2 sets each grip

Could not do as much as I wanted do to wrist being hurt as I'm thinking it was from doing prayers for the 1st time must have had bad form or tried going to heavy. Other than that the pump is great dbol has me holding some water but no worries I'm starting to feel all my strength coming back slowly and joints are feeling better only way is up from here hopefully next week I'll be 100% good to go