great numbers bro ur doing great.keep up the good log.
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great numbers bro ur doing great.keep up the good log.
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Man, looking good! Nice job. What is Your body fat % ? How much carbs do You consume per day ?
Thanks!
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Wednesday 6th December
Flat Bench Press
231 x 12
220 x 12
220 x 12
supersetted with:
Dips
BW x 12
BW x 12
BW x 12
Pec Dec flyes/decline machine press superset
154 x 12/ 154 x 12
154 x 12/ 154 x 12
154 x 12/ 154 x 12
Cable Crossovers
72 x 12
72 x 12
72 x 12
Rear Delts w/ Cables
60.5 x 12
60.5 x 12
60.5 x 12
supersetted with:
Side Laterals
27.5 x 10
27.5 x 10
27.5 x 10
Removed
Saturday 9th December
Leg Extensions
264 x 15
264 x 15
264 x 15
Supersetted with:
Nautilus Lying Squat Machine
15 each leg x 220
15 each leg x 220
15 each leg x 220
Front Squats
200 x 12
200 x 12
200 x 12
Supersetted with:
Lunges
45 x 15 each leg
45 x 15 each leg
45 x 15 each leg
stiff leg deadlifts
150 x 10
150 x 10
150 x 10
supersetted with:
leg curls
88 x 15
88 x 15
88 x 15
Seated Calf Raises
110 x 20
110 x 20
110 x 20
Supersetted with:
Donkey Calf Raises 3 sets 15 reps wit partner.
Monday 11th december
Wide Grip Pullups
BW x 12
BW x 12
BW x 12
Supersetted with:
Horizontal Pullups using smith machine 3 sets x 15 reps.
Wide Grip Pulldowns
200 x 15
200 x 15
200 x 15
Supersetted with:
Wide grip pulldowns reverse grip
132 x 10
132 x 10
132 x 10
Seated Rows
198 x 10
198 x 10
198 x 10
Supersetted with:
Machine Pullovers
176 x 10
176 x 10
176 x 10
barbell curls
88 x 10
88 x 10
88 x 10
Cable Curls (drop sets)
82.5 x 15/50 x 15
82.5 x 15/50 x 15
82.5 x 15/50 x 15
Wednesday 13rd December
Flat Bench Press
231 x 12
220 x 12
220 x 12
supersetted with:
Dips
BW x 12
BW x 12
BW x 12
Incline dumbell press
88 x 12
88 x 12
88 x 12
supersetted with:
incline flyes
44 x 12
44 x 12
44 x 12
Cable Crossovers
72 x 12
72 x 12
72 x 12
seupersetted with
flat bench flyes
44 x 12
44 x 12
44 x 12
Rear Delts w/ Cables
60.5 x 12
60.5 x 12
60.5 x 12
supersetted with:
Side Laterals
27.5 x 10
27.5 x 10
27.5 x 10
Friday 15th December
Dips
BW x 15
BW x 15
BW x 15
Skulls:
66 x 10
66 x 10
66 x 10
supersetted with:
Tricep Pressdowns
99 x 12
99 x 12
99 x 12
One arm tricep pressdowns
44 x 15
44 x 15
44 x 15
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