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  • 2-6-2018 traps-back

    TRAPS-BACK
    Superset
    Smith Shrugs

    225x15
    275x15
    315x15
    365x12
    405x10
    455x10x2 sets
    WITH
    PARA Grip Pulldowns

    125x15
    150x15
    175x12
    200x12
    225x10
    250x8
    200x10

    Superset
    Wide Grip Pulldowns

    200x8x6 sets
    WITH
    Smith Snatch Grip Hi Pulls

    135x8
    ADDED DBELD MINI BANDS
    +135x8x5 sets

    Bodymaster CSRow Prone Grip
    90x12
    135x12
    160x10
    180x10
    205x8
    250x6
    135x12

    One Arm Dumbbell Rows
    110'sx15x1 set! Done!

    BOWFELEX MAX Trainer
    14 min hit
    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


    • 2-7-2018 shoulders-biceps

      SHOULDERS
      Superset
      Smith Seated Shoulder Press

      barxbunch
      95x20
      135x12x2 sets
      185x10
      205x8
      225x8
      225x7
      225x6
      135x20
      WITH
      Band Side Raises

      12x9 sets

      Superset
      Rear Delt on Incline Bench

      40'sx12x6 sets
      With
      Front EZ bar Raises

      75x10x6 sets

      Smith Upright Rows
      135x10x4 sets

      BICEPS
      Alt Dumbbell Curls
      50'sx10x3 sets
      50'sx8x3 sets

      Hammer Curls
      50'sx10
      60'sx10
      70'sx8
      60'sx8

      BowFlex Max trainer
      30 mins lev 8
      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


      • 2-8-2018 30 mins on bowflex

        this kicked my ass
        Bowflex max trainer
        14 mins hit lev 10
        16 mins no hit lev 8

        was going to do legs today....i did!
        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


        • 2-9-2018 legs-biceps

          LEGS
          Lying Leg Curls
          45x20
          70x12
          95x12x3 sets

          PowerTec Hack Squats
          DBELD HVY BANDS
          bandsx20
          +90x15
          +135x12
          +180x10x10 sets

          BICEPS
          EZ Curls
          75x12x2 sets
          95x10x6 sets

          Hammer Curls
          50'sx8
          60'sx8x3 sets

          BowFlex Max Trainer
          14 min Hit
          Legs were cooked
          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


          • 2-10-2018 chest-triceps

            CHEST-TRICEPS
            Smith Incline Press
            barxmany
            95x15
            135x15
            185x10
            225x8
            245x8
            275x6x3 sets
            185x15

            Flat Dumbbell Press
            50'sx15
            60'sx15
            80'sx15
            90'sx12
            +DBELD MINI BAND 90'sx10

            Close Grip Flat Bench
            Elite Fitness Red-small Shoulder saver pad
            -135x10
            -185x10
            -225x8
            -275x5x4 sets
            -275x4....triceps died

            TRICEPS
            Extension Mach
            75x15
            100x15x3 sets
            100x12x2 sets

            Dips
            12x3 sets

            BowFlex Maxtrainer
            14 min hit

            This fucker kills tricpes if u push on the lower handles while running
            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


            • 2-11-2018 traps-back

              TRAPS-BACK
              T-BAR Rogue Fat Para Grip Rows
              50x12
              100x10
              125x10
              145x10
              190x8
              215x8
              245x5
              145x10

              Front Wide Grip Pulldowns
              150x12
              175x12
              200x12
              225x10
              250x8
              225x8

              Bodymaster CSRows-Prone Grip
              135x12
              160x10
              180x8
              205x8
              225x7
              225x5
              135x10

              Superset
              Smith Shrugs

              225x15
              ADDED DBLED MINI BANDS
              +315x10x3 sets
              WITH
              Mag Grip Rev Pulldowns

              185x8x4 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


              • 2-12-2018 shoulders-biceps

                SHOULDERS
                Rear Delts Dumbbells On Incline Bench
                40'sx12x6 sets
                With
                Band Side /Raises

                12x6 sets

                Standing Smith Military Press
                barxmany
                95x12x2 sets
                135x10
                155x10
                185x6...felt like ton
                135x8x2 sets

                Superset
                Side Dumbbell Raises

                40'sx10x4 sets
                With
                Standing Smith Military Press

                95x10x4 sets

                Front Plate Raises
                45x10x3 sets

                BICEPS
                Hammer Dumbbell Curls
                40'sx10
                50'sx8
                60'sx8
                50'sx8

                Preacher Mach Curls
                75x10
                75x8x2 sets
                60x10...5 half repsx2 sets

                Barbell curls
                95x8x4 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


                • 2-17-2018 chest-triceps

                  Everything felt heavy as hell

                  CHEST-TRICEPS
                  Flat Dumbbell Presses
                  40'sx15
                  50'sx15
                  60'sx15
                  80'sx12
                  90'sx12

                  Decline Press
                  135x10
                  185x8
                  225x8
                  275x5
                  315x5
                  335x5
                  365x3....had pull 4 off me
                  275x8

                  Flat Bench Med Grip
                  225x8
                  275x8x2 sets
                  275x6

                  Superset
                  Smith Incline Presses

                  135x10
                  185x8x4 sets
                  WITH
                  Triceps Extension

                  75x15
                  100x12x4 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


                  • 2-18-2018 back-traps

                    BACK-TRAPS
                    Superset
                    Smith Shrugs

                    225x15
                    275x12
                    315x12
                    365x12
                    405x10
                    455x10
                    455x8
                    WITH
                    Mag Grip Rev Pulldowns

                    150x12x2 sets
                    175x12
                    200x12
                    225x10
                    225x8
                    200x8

                    Superset
                    Smith dead Stop Bent Rows

                    185x8x2 sets
                    225x8
                    275x8x3 sets
                    With
                    Mag Grip Prone Pulldowns

                    175x8
                    200x8x5 sets

                    CSRows Para Grip
                    135x12x3 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


                    • 2-20-2018 shoulders-biceps

                      SHOULDERS
                      Side Dumbbell Raises
                      30'sx12x2 sets
                      40'sx10x3 sets

                      Front EZ bar Raises
                      75x10x4 sets

                      Smith UPright Rows
                      135x8
                      155x8
                      185x6
                      185x4
                      135x8

                      Standing Smith Shoulder Press
                      barxmany
                      95x20
                      135x10
                      155x8
                      185x6
                      135x8x2 sets

                      BICEPS
                      Hammer Dumbbell Curls
                      40'sx8
                      50'sx8
                      60'sx8
                      50'x8

                      Preacher Curls Mach
                      75x10
                      75x10ish
                      75x8
                      50x12x2 sets

                      Smith Bicep Curls
                      95x10
                      115x10x3 sets

                      BowFlex M ax Trainer
                      -14 hit...20 mins total
                      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


                      • 2-23-2018 chest-tricpes

                        CHEST-TRICEPS
                        Flat Bench-Med Grip
                        barxbunch
                        95x12x2 sets
                        135x10
                        185x8
                        225x8x6 sets

                        Rev Band Close Grip Press
                        315x8
                        365x8
                        405x3
                        425x3
                        455x3
                        405x5
                        365x8

                        Flat Dumbbell presses
                        DBLED MINI BAND Behind Back
                        +60'sx15x3 sets

                        Superset
                        Smith Incline Press-wide Grip

                        135x8
                        185x8x4 sets
                        WITH
                        Triceps Extension Mach

                        75x15
                        100x5x2 sets
                        100x12

                        Bowflex Max Trainer
                        14 min hit
                        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


                        • 2-24-2018 back-traps

                          BACK-TRAPS
                          Superset
                          Mag Grip Pulldowns-Prone Grip

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

                          225x15
                          275x12
                          315x12
                          365x12x3 sets

                          Superset
                          Smith snatch Grip Hi Pulls

                          135x8
                          185x8
                          225x5x3 sets
                          WITH
                          Front Wide Grip Pulldowns

                          200x8x5 sets

                          Bodymaster CSRow wid egrip
                          135x12
                          180x10
                          205x7

                          Done felt burned out today!
                          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


                          • 2-26-2018 shoulders

                            Not much time today

                            SHOULDERS
                            Side Dumbbell Raises
                            35'sx10
                            40'sx10x2 sets
                            35'sx10

                            Front Barbell raises
                            barx12
                            65x12
                            85x10
                            95x8
                            65x12

                            Smith Standing Front Presses
                            95x12x2 sets
                            135x8
                            155x8
                            185x4...heavy!
                            135x8x2 sets
                            95x15

                            Life Fit Seatd Shoulder Press
                            140x10
                            140x8x3 sets

                            BowFlex max trainer
                            14 min hit
                            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


                            • 2-27-2018 legs-deadlifts

                              LEGS
                              AM BowFlex max Trainer
                              14 min hit

                              PM
                              PowerTec Hack Squats

                              DBLED HVY BANNDS
                              +50x15
                              +90x12
                              +180x8
                              +230x10x10 sets

                              Sumo Deadlifts
                              185x8
                              225x3x8 sets

                              BowFlex Max trainer
                              14 min hit
                              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


                              • Hey Rob are you currently doing some kind of program? And are you training for something special atm?

                                Comment

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