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TweetThat would be

900mg test
700 EQ
500 primo

some other stuff later.

TweetThursday: Legs

Squats 1.jpg

Foam roller at home

Warmup
Squats: worked up to 365x10 like said before back healing so repped 225x20 for 4 more sets, but went ass to the ground instead of just parallel.
Leg press: 6x15
Front Squats: 4x12
Leg extensions: 6x12( drop set 2nd to last set, drop set through whole stack last set)
Romanian Deads: 4x15
lying leg curls: 6x15 (drop set 2nd to last set, drop set through whole stack last set)
Glute machine: 4x12
abductors and adductors: 4x20
Standing calf raises: 6x20 ( drop set last 2 sets)

Foam roller again after at home.

TweetYears ago when I just started lifting heavy. About 180-190lb.

me old.jpg


Last year sometime. 280ish fat bloated.

me lately2.jpg

TweetI've got leaner since the last one. down to the 260s. I dont look too good in that one. Trixie peer pressured me into it. If i start looking pretty decent I'll take some more.

TweetFriday: arms

Rotator warmup with cables

Warmup

Close grip bench: 5x10
DB skull crushers: 4x12
db pullovers: 4x12
machine dips: 6x12 (drop set last set)
single arm tricep pushdowns: 5x12( drop through whole stack last set)
Lat pulldowns: 4x12
Concentration curls: 5x10
Pinwheel curls: 4x12
preacher curls: 5x12
cables curls: 4x12 (drop through whole stack last set)

TweetSaturday: will be traveling but will find something to do for abs and calfs and some cardio


Sunday: Rest day as always

TweetI told Trixie you can never do to many abs and said ok I won't.

TweetMonday: Chest

Rotator warmup with cables.

Warmup
Incline BB bench: rep the bar out alot maybe 50-60 times to get joints feeling good then 3x12
Incline DB bench: 6x12
decline smith machine: 5x12 ( drop set last 2 sets)
machine flys: 6x15 (drop set last set) ( one hand at a time cross all the way over where hand is in front of opposite delt and squeeze)
machine dips: 5x15 (drop set 2nd to last sets, drop through whole stack last set)
single arm tricep pushdowns: 4x12
seated calf raises: 4x20
ab work
DB pullovers: 4x12

Tweetdeads 1.jpg


Tuesday: back/traps/bis

Warmup

Deads: work up to 405 for 10, then rep out 225x20 for 2 sets, 135x30 for 2 sets
BB rows: 2 sets x10 standing up higher, 2sets x10 standing bent midway, 2 sets x10 bent all the way
T-bar rows: 7x12 (drop trough all the plates last set)
cable rows: 8x15 (drop set 2nd and 3rd to last sets, drop through whole stack last set)
single arm machine rows: 4x15
High rows: 6x15
Lat pulldowns: 6x15 (drop through whole stack last set)
BB shrugs: 8x15 ( last set triple drop set)
DB curls: 3x12
pinwheel curls: 4x20
cable curls: 4x20


Felt beastly today wanted to do more but I did alot of sets as it is.

Tweeti freaking love the way you handle your deads man. i do the same thing myself and it hammers the entire back and every single fiber. the only downside for me is i am toast after killing them super hard and i started moving them to the end of my back training days most of the time

Tweet

Originally Posted by guns01

i freaking love the way you handle your deads man. i do the same thing myself and it hammers the entire back and every single fiber. the only downside for me is i am toast after killing them super hard and i started moving them to the end of my back training days most of the time

I been thinking that too actually. My lower back always kills me by the end of the workout and walk out the gym like a hurt gorilla lol.

TweetUr a beast brother keep it up