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

I will be posting pinning pics this week

Here are a few pics of lasts nights pin

9-4-14
Delts
Seated military press
135 x 10 7 sets
Behind the head
155 x 10 5 sets

Lateral raises Machine
50 x 15 5 sets

Front delt press machine
75 x 15 5 sets

Shrugs
135 x 10 regular grip 5 set
5 sets Close grip 5 sets Single arm shrug

Tricep push downs
60 x 20 3 sets
70 x 20 3 sets

Hopefully by Monday my wrist will be close to fully recovered. Sucks not using much dumbells if any

9-8-14
Chest
Bench press
45 x 10 2 sets
135 x 15 2 sets
185 x 10 1 set
225 x 10 1 set
275 x 10 1 set
275 x 4 1 set
225 x 10 1 set

Incline bench
135 x 12 1 set
155 x 12 2 set
175 x 12 2 sets

Decline bench press
135 x 15 2 sets
155 x 15 2 sets
175 x 12 1 set

Cable flys up
50 x 12 4 sets
Down
70 x 15 4 sets

Hammer strength chest
135 x 10 2 sets
225 x 10 2 sets

Tricep push down
60 x 20 4 sets

9-9-14
Back
Lat pull downs
60 x 15 2 sets
120 x 10 2 sets
170 x 10 3 sets

Close grip Lpd
120 x 10 5 sets

Bent over rows
135 x 10 5 sets

Hammer strength Lpd
225 x 10 5 sets Hammer grip

Low rows
150 x 15 5 sets

Straight arm pull downs
70 x 10 3 sets
With rope
60 x 10 3 set

15 min stair master

9-10-14
Arms
Tricep push down
60 x 20 3 sets
70 x 20 3 sets

Single arm Tricep pull down
50 x 10 5 sets Hammer grip

Cable curls
45 x 10 3 sets
65 x 10 3 sets

Db curls
25 x 10 3 sets
30 x 10 3 sets
30 x 8 2 sets seated

Tricep extension
20 x 10 5 sets

Tricep kick back machine
90 x 10 4 set

Preacher curl machine
100 x 10 3 sets

15 min stair master

9-11-14
Shoulders

Seated military press
95 x 10 2 sets
135 x 10 2 sets
155 x 10 1 set
185 x 5 3 sets

Db press drop sets
75 x 10
50 x 10
4 sets 1 min rest

Lateral raises
20 x 10 4 sets

Front lateral raises
20 x 10 4 sets

Military press machine
50 x 10 3 sets

Cable lateral raises side and front
20 x 10 5 sets each movement back to back

Did legs on Friday still recovering from an injury still going light

Deadlift
135 x 15 5 sets

Front squat
95 x 10 4 sets

Leg extensions
60 x 15 7 sets 30 sec rest

Leg curls
80 x 15 7 sets 30 sec rest

Calve extensions
135 x 15 5 sets

Hack squat
135 x 10 6 sets

10 min stair master

Today bench
45 x 10
135 x 10 2 sets
185 x 5
225 x 5
245 x 5
265 x 5 4 sets

Decline bench
135 x 12
155 x 12
175 x 12
195 x 12
225 x 10

Incline bench press
135 x 10
185 x 10 4 sets

Pec deck
100 x 12 5 sets

Short day but strength is shooting up significantly and I have finished a vial of each eq. Tren e and test c now and still on dbol can't wait to see where this keeps taking me

9-16-14
Back

Bent over row
45 x 10 2 sets
135 x 10 4 sets
135 x 15

Lpd
80 x 12 2 sets
120 x 12 4 sets

Lpd leaned forward
120 x 10 5 sets

Straight arm pull downs
80 x 12 5 sets

Lpd hammer strength
Hammer grip 10 reps followed by 5 reps single arm
155 5 sets

Regular grip
155 x 15 4 sets

Low row
150 x 12 5 sets

9-17-14
Arms
Close grip bench
45 x 10 2 sets
135 x 10 2 sets

Tricep pull down rope
80 x 10 5 sets
Tricep pull down bar
80 x 10 5 sets

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

Cable curls
45 x 10 2 sets
55 x 10 2 sets
Hammer grip
55 x 10 4 sets

Tricep kick backs
20 x 10 5 sets

9-18-14
Shoulders

Seated military press
45 x 10 2 sets
135 x 10 4 sets
Rear
135 x 10 4 sets

Shrugs
135 x 15 2 sets
185 x 15 2 sets
225 x 12 2 sets
Close grip
225 x 12 3 sets
Reverse shrugs
135 x 10
185 x 10 2 sets

Db press
65 x 10 4 sets

Lateral raises
20 x 10 4 sets
Front
20 x 8 4 sets

Cable lateral raises
30 x 10 x 4sets
Front
20 x 10 4 sets

9-19-14
Light chest
Db incline
60 x 15 5 sets

Incline flys
20 x 12 5 sets

Hammer strength chest
135 x 15 5 sets

Pec Dec
100 x 12 5 sets

Bench press
135 x 10 5 sets

Tricep pull down rope
80 x 15 5 sets

Tricep push down
80 x 15 4 sets

So it's leg day today

Hip abduction
40 x 12 5 sets
Hip adduction
40 x 12 5 sets

Squats
45 x 10 2 sets
135 x 10 2 sets
155 x 5
175 x 5
195 x 5
And i knew I should have stayed there
225 x 3 and a bit of pain

Calve extensions
90 x 15 5 sets

Hack squat
90 x 10 2 sets
180 x 10 3 sets

Leg extensions
60 x 15 5 sets

Leg curls
60 x 12 5 sets

I'll try this again and hopefully I can just focus on form without hurting the hip flexor area I know I should go get this checked out

9-22-14
Chest
Bench press
45 x 10
135 x 5
185 x 5
225 x 3
245 x 3
265 x 3
285 x 3
315 x 7

Incline db bench
65 x 10 5 sets

Decline bench
135 x 12
155 x 12
185 x 12
225 x 10

Pec Dec
100 x 10 5 sets

Cable up flys
50 x 15 4 sets
Down
50 x 15 4 sets

9-24-14
Back
Bent over row
135 x 10 4 sets

Lpd
70 x 12
120 x 12
150 x 10
170 x 10

Hammer strength Lpd
180 x 12 5 sets

Single rows
70 x 10 6 sets

Low rows
150 x 8 5 sets

9-24- 14
Arms
Db curls
20 x 10
35 x 10 4 sets

Tricep extension
20 x 10 5 sets

Hammer curls
35 x 10 4 sets

Barbell curl
55 x 10 7 sets

Tricep push down
70 x 20 5 sets
Pull down
79 x 20 3 sets

Cable curls
35 x 20 5 sets

9-26-14
Shoulders
Seated military press
45 x 10
95 x 10
135 x 10
155 x 10
185 x 6
205 x 6

Military press behind
135 x 10 4 sets

Cable lateral raises
20 x 12 4 sets
Front side and rear

Shrugs
135 x 12
225 x 10 4 sets

Db lateral raises
25 x 10 4 sets
Front
25 x 7 4 sets
Rear
20 x 10 4 sets

Lateral raises machine
60 x 15 4 sets

15 min stair master

My strength has been increasing quite a bit I'm back finally but my elbows are taking a toll even with joint support daily