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  • 10-8-2017 chest-triceps-shoulders

    elbows felt great today til the end

    CHEST-TRICEPS-SHOULDERS
    Superset
    Flat Bench Med Grip

    barxmany
    135x12x2 sets
    185x8
    225x8
    275x8
    315x8! first time is awhile!!!
    275x8
    WITH
    Rear Delt Dumbbells on Incline Bench

    40'sx7 sets

    Close Grip Bench
    275x6
    275x8x2 sets

    Triceps Extension mach
    75x15x2 sets
    100x12x2 sets
    125x10

    Superset
    Smith Steep Incline Press

    135x12
    185x10
    225x8x3 sets...these hurt at this time
    With
    Band Side Raises

    15x5 sets

    Front Plate raises
    45x12x3 sets
    If your not ripping a tendon your not working the muscle to its fullest capacity!

    I just kinda feel if the weight wasn't so heavy, I could lift it:

    Living for the INSULIN SPIKE!

    Comment


    • 10-12-2017 back traps

      Trained at DFW Anytime before flying home

      BACK-TRAPS
      Superset
      Front Wide Grip Pulldowns

      140x15
      170x12
      190x12
      210x10
      240x10x2 sets
      210x10
      WITH
      Smith Shrugs

      225x15
      275x12
      315x12
      365x12
      415x10x3 sets

      Precor ISO Pulldowns
      180x10
      270x10x2 sets

      Precor Seated CSRow Para Grip
      180x12
      320x8x5 sets

      Precor 100i strider -30 mins
      If your not ripping a tendon your not working the muscle to its fullest capacity!

      I just kinda feel if the weight wasn't so heavy, I could lift it:

      Living for the INSULIN SPIKE!

      Comment


      • 10-14-2017 deadlift-legs-biceps

        DEADLIFTS-LEGS
        Lying Leg Curls
        45x12x2 sets
        80x12x2 sets
        100x10x3 sets

        Sumo Deadlifts
        135x10
        185x8
        225x5
        275x5
        315x5
        365x5
        275x5
        225x8

        PowerTec Hack Squats
        DBLED Hvy Bands
        +90x10
        +135x10
        +180x20x4 sets....killed me!

        Hypers
        15x3 sets

        BICEPS
        Preacher Curls
        50x12
        60x12
        75x12
        75x10...x5 half reps
        75x9...x5 half reps
        50x12....x8 half reps

        Hammer Dumbbell Curls
        40'sx10
        50'sx10
        60'sx8x3 sets
        If your not ripping a tendon your not working the muscle to its fullest capacity!

        I just kinda feel if the weight wasn't so heavy, I could lift it:

        Living for the INSULIN SPIKE!

        Comment


        • 10-16-2017 chest-triceps-shoulders

          CHEST-TRICEPS
          Warmup
          Side Dumbbell Raises/Front Dumbbell Raises

          30'sx10/10x4 sets

          Band Pull aparts
          ~2 mins

          Decline Press-med grip
          barxmany
          135x12
          185x10
          225x8
          275x8
          315x6
          365x5
          275x8

          Rev Band Close Grip Bench
          w Red Shoulder Saver Pad
          -315x10
          -365x8
          -405x6
          -455x3
          -495x1
          -525x0...missed
          -405x5
          -365x8

          Superset
          Dips

          10x4 sets
          With
          Triceps Extension Mach

          75x15
          100x12x3 sets

          SHOULDERS
          Seat Smith Front Press
          barxmany
          95x20
          135x12
          185x10x3 sets

          Superset
          Smith Upright Rows

          135x10x6 sets
          WITH
          Rear Delt Dumbbells on Incline Bench

          40'sx12x6 sets
          If your not ripping a tendon your not working the muscle to its fullest capacity!

          I just kinda feel if the weight wasn't so heavy, I could lift it:

          Living for the INSULIN SPIKE!

          Comment


          • 10-19-2017 chest-triceps-shoulders

            Was real sore today...realized after i finished today shouldve been back day!!!!

            CHEST-TRICEPS-SHOULDERS
            Warm up
            Superset
            Side Dumbbell riases

            30'sx15x2 sets
            40'sx10x2 sets
            40'sx8
            WITH
            Rear Delt Dumbbells On Incline Bench

            40'sx15x2 sets
            40'sx12x3 sets

            Flat Bench-Med Grip
            barxbunch
            135x12
            185x10
            225x8x6 sets

            Close Grip Bench
            225x8x3 sets

            Smith Incline Bench Press
            135x8
            185x8
            225x8x3 sets

            Triceps Extension Mach
            75x15
            100x15
            125x12
            125x10
            100x12
            75x12

            Superset
            Dumbbell Shoulder Press

            40'sx12
            50'sx12
            60'sx12x3 sets
            With
            Band Front Raises

            12x5 sets
            If your not ripping a tendon your not working the muscle to its fullest capacity!

            I just kinda feel if the weight wasn't so heavy, I could lift it:

            Living for the INSULIN SPIKE!

            Comment


            • 10-21-2017 traps-back-biceps

              TRAPS-BACK
              Smith Shrugs
              225x15
              275x15
              315x15
              365x12
              405x12
              455x10
              405x10

              Smith Snatch Grip Hi Pulls
              135x8
              185x8
              225x6
              275x3...more like bent rows...weak on these
              225x5x3 sets
              185x8

              Bodymaster CSRows-Para Grip
              135x12
              135x10
              180x8
              205x8
              180x8
              135x8

              Front Wide Grip Pulldowns
              150x12
              175x12
              200x12
              210x12x2 sets

              BICEPS
              EZ Curl bar Curls
              75x12x2 sets
              95x12
              115x8x2 sets
              95x10

              Preacher Mach Curls
              60x12x4 sets
              If your not ripping a tendon your not working the muscle to its fullest capacity!

              I just kinda feel if the weight wasn't so heavy, I could lift it:

              Living for the INSULIN SPIKE!

              Comment


              • 10-23-2017 legs-deadlifts-xtra biceps

                LEGS-DEADLIFTS
                Lying Leg Curls
                45x15x2 sets
                70x15
                95x15x2 sets
                95x12

                PowerTec Hack Squats
                DBELD HVY BANDS**
                bandsx20
                +90x10x2 sets
                +180x10x10 sets

                Sumo Deadlift
                135x10
                185x8
                225x5
                275x3x8 sets

                XTRA BICEPS
                Preacher Mach Curls
                50x12
                60x12
                75x12x2 sets
                75x10ish
                75x8ish
                If your not ripping a tendon your not working the muscle to its fullest capacity!

                I just kinda feel if the weight wasn't so heavy, I could lift it:

                Living for the INSULIN SPIKE!

                Comment


                • 10-24-2017 chest-triceps-shoulders

                  CHEST-TRICEPS
                  Superset
                  Flat Dumbbell press

                  40'sx15
                  50'sx15
                  60'sx15
                  80'sx15x3 sets
                  WITH
                  Band Face Pulls-rear Delts

                  12x6 sets

                  Flat Close Grip Press
                  Red Shoulder Saver Pad
                  135x12
                  185x8
                  225x8
                  275x8
                  315x6
                  365x3
                  405x0 missed
                  365x2

                  Smith Low Incline Press
                  135x10
                  185x10
                  225x8
                  275x8
                  225x8

                  TRICEPS Extension MAch
                  75x12x6 sets

                  SHOULDERS
                  Smith Seated Front Presses
                  95x15
                  135x10
                  185x10x4 sets
                  With
                  Band Side Raises

                  12x6 sets

                  Rear Delt Dumbbells on incline bench
                  40'sx15x3 sets
                  If your not ripping a tendon your not working the muscle to its fullest capacity!

                  I just kinda feel if the weight wasn't so heavy, I could lift it:

                  Living for the INSULIN SPIKE!

                  Comment


                  • 10-26-2017 back-traps

                    BACK-TRAPS
                    Superset
                    Smith Shrugs

                    225x15x2 sets
                    315x15x2 sets
                    365x12
                    405x18
                    WITH
                    Front Wide Grip Pulldowns

                    125x12x2 sets
                    150x12x2 sets
                    175x10
                    200x16

                    Superset
                    Smith Dead Stop Bent Rows

                    135x10
                    185x10
                    225x8
                    275x8
                    315x8
                    365x5
                    225x8
                    WITH
                    Rev Grip Pulldowns

                    185x8x6 sets

                    CSRows-Prone Grip
                    135x10
                    180x10
                    205x8
                    If your not ripping a tendon your not working the muscle to its fullest capacity!

                    I just kinda feel if the weight wasn't so heavy, I could lift it:

                    Living for the INSULIN SPIKE!

                    Comment


                    • 10-28-2017 legs-biceps

                      my son's Sports performance place has a Rev hyper so while they killed him i did rev hypers for ~45 mins

                      Rev Hypers
                      45x15x6 sets
                      90x12x4 sets...took some breaks

                      LEGS
                      PowerTec Hack Squats
                      **DBLED HVY BANDS**
                      bandsx15x2 sets
                      +90x12x2 sets
                      +135x10
                      +180x10
                      +230x10
                      +270x15x4 sets

                      Smith Squats w OBB Handles
                      135x10
                      185x8
                      225x8x3 sets

                      BICEPS
                      Preacher Mach Curls
                      50x15x2 sets
                      60x12
                      75x10-12x4 sets

                      Hammer Dumbbell Curls
                      40'sx12
                      50'sx10
                      60'sx10x3 sets
                      If your not ripping a tendon your not working the muscle to its fullest capacity!

                      I just kinda feel if the weight wasn't so heavy, I could lift it:

                      Living for the INSULIN SPIKE!

                      Comment


                      • 10-30-2017 chest-shoulders-triceps

                        CHEST-TRICEPS-SHOULDERS
                        Flat Dumbbell Presses
                        40'sx20
                        60'sx15
                        80'sx12
                        100'sx12
                        120'x8x3 sets

                        Flat Bench-Med Grip
                        135x10
                        185x8
                        225x8
                        275x8
                        315x5
                        315x3x2 sets
                        275x6
                        225x10

                        Hammer MTS Decline Press
                        80x12
                        100x10
                        120x10
                        120x8x2 sets

                        Cybex Shoulder Press Mach
                        80x10
                        100x10
                        120x10x3 sets

                        Rear Delts On Pec Deck
                        100x15x4 sets
                        If your not ripping a tendon your not working the muscle to its fullest capacity!

                        I just kinda feel if the weight wasn't so heavy, I could lift it:

                        Living for the INSULIN SPIKE!

                        Comment


                        • 11-5-2017 back-traps-biceps

                          Felt weak today

                          BACK-TRAPS
                          Superset
                          Front Wide Grip Pulldowns

                          125x15
                          150x12
                          175x12
                          200x10
                          210x10
                          225x8x2 sets
                          WITH
                          Smith Shrugs

                          225x15x2 sets
                          275x15
                          315x12
                          405x12
                          455x10
                          455x8

                          Smith Dead Stop Bent Rows
                          135x10
                          185x8
                          225x8
                          275x8x3 sets
                          225x8

                          Mag Rev grip Pulldowns
                          150x12
                          175x10
                          200x10

                          Bodymaster CSrows-Prone Grip
                          135x10
                          180x8
                          205x8
                          205x5
                          180x8

                          BICEPS
                          Preacher Mach Curls
                          50x12
                          60x12
                          75x12
                          75x10ish w half repsx 3 sets

                          EZ Curl Bar Curls
                          95x10x4 sets
                          If your not ripping a tendon your not working the muscle to its fullest capacity!

                          I just kinda feel if the weight wasn't so heavy, I could lift it:

                          Living for the INSULIN SPIKE!

                          Comment


                          • 11-6-2017 legs-deadlifts

                            LEGS-DEADLIFTS
                            Smith Squats w OBB Handles
                            barx12
                            135x10x3 sets
                            185x8
                            225x8
                            225x6....cant get warmed up on squats no more knees hurt cant get downFUCK
                            135x12

                            PowerTec Hack Squats
                            DBELD HVY BANDS
                            +90x12
                            +180x10
                            +230x10
                            +320x15x4 sets

                            Sumo Deadlifts
                            135x8
                            185x8
                            225x5
                            275x3
                            315x3
                            365x3
                            405x3
                            455x1
                            365x3
                            315x3
                            225x8
                            If your not ripping a tendon your not working the muscle to its fullest capacity!

                            I just kinda feel if the weight wasn't so heavy, I could lift it:

                            Living for the INSULIN SPIKE!

                            Comment


                            • 11-7-2017 chest-triceps-shoulders

                              CHEST-TRICEPS
                              Tri-Set
                              Band pulls to face

                              12x6 sets
                              Hammer Dumbbell Curls
                              40'sx10
                              50'sx8
                              60'sx8x4 sets
                              Flat Bench Dumbbell Presses
                              40'sx15
                              50'sx15
                              60'sx12
                              ADDED DBLED MINI BAND BEHIND BACK
                              +60'sx12x3 sets

                              Flat Bench-Comet Grip
                              135x12
                              185x10
                              225x8
                              275x8
                              315x3
                              ADDED Standard Sling Shot
                              -365x3
                              -405x3x3 sets

                              Rev Band Close Grip Bench
                              -365x8
                              -405x8
                              -455x6
                              -455x5
                              -405x7

                              TRICEPS
                              Superset
                              Dips

                              12x4 sets
                              WITH
                              Triceps Extensions Mach

                              75x12x4 sets

                              SHOULDERS
                              Smith Seated Front Press
                              95x20
                              135x12x2 sets
                              185x8x3 sets
                              WITH
                              Dumbbell Side Raises

                              12x6 sets

                              Rear Delt Dumbbells on Incline Bench

                              40'sx15x4 sets
                              If your not ripping a tendon your not working the muscle to its fullest capacity!

                              I just kinda feel if the weight wasn't so heavy, I could lift it:

                              Living for the INSULIN SPIKE!

                              Comment


                              • 11-9-2017 TRAPS-BACK kindaaa

                                not keeping to my schedule , no cardio at all this week so far and worked out tonight at 10PM-died tired didnt finish

                                TRAPS-PULLDOWNS
                                Supersetted
                                Smith Shrugs

                                225x15x2 sets
                                275x12
                                315x12
                                365x12
                                405x12x3 sets
                                WITH
                                Mag Grip Pulldowns

                                150x12x2 sets
                                175x12
                                200x12
                                210x10x3 sets

                                Done! Went to bed!
                                If your not ripping a tendon your not working the muscle to its fullest capacity!

                                I just kinda feel if the weight wasn't so heavy, I could lift it:

                                Living for the INSULIN SPIKE!

                                Comment

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