TweetKiller workout and pump today but I'd be lying if I said my low back wasn't feeling it after yesterday. Was tempted to do all machine work but the lunk in me had the last word lol.


Rumble roll/ warm up/ stretch


HS pull down

1 pps x 25

1 pps x 25

2 pps x 20

2 pps x 15

2 pps + 25s x 12

3 pps x 7ish


TBar rows

1 x warm up

100 x 20

150 x 15

200 x 12

225 x 7

150 x 15


Bent barbell rows

135 x 20

185 x 20

185 x 15

225 x 12

225 x 12


One arm dumbbell rows

85 x 12

95 x 12

105 x 12


Medium parallel grip pull downs

100 x 15

130 x 15

145 x 13

160 x 10----> 100 x 10

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Originally Posted by guns01

i feel your pain on that one man. mine are just now where i am not completely miserable but they still hurt haha. banded leg presses for high reps are not a good idea followed by high rep heavy squats

Banded leg presses?? Is that where you put a band around your knee to force the blood up into the thigh??

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Originally Posted by gusto77

Killer workout and pump today but I'd be lying if I said my low back wasn't feeling it after yesterday. Was tempted to do all machine work but the lunk in me had the last word lol.

Hi gusto, I actually meant to come on your thread and commend you for the great workouts and dedication to your log. I always learn so much here. Thanks for being such an inspiration.
~Trixie~

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Originally Posted by Trixie

Hi gusto, I actually meant to come on your thread and commend you for the great workouts and dedication to your log. I always learn so much here. Thanks for being such an inspiration.
~Trixie~

thanks Trixie! Soon I will be logging my diet thanks to guns.

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Originally Posted by gusto77

thanks Trixie! Soon I will be logging my diet thanks to guns.

Pretty sure you will need a new update picture soon too. Your avatar is old.

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Originally Posted by Trixie

Pretty sure you will need a new update picture soon too. Your avatar is old.

Going to wait til march or april for that one trix... lol. Bulking right now so Im rather bloated..... even hairier than that pic right now as well HAHAHAHAH. Strong and big though!

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Originally Posted by gusto77

Going to wait til march or april for that one trix... lol. Bulking right now so Im rather bloated..... even hairier than that pic right now as well HAHAHAHAH. Strong and big though!

Gotcha, me too way harrier and bloated now too. LOL Lets get the pics up after the spring cut and compare.

TweetRotator/ trap warm ups


Seated barbell press

3 x warm ups

225 x 8

205 x 10

205 x 4 ------> drop set to 135 x 10
No idea what happened there but hit failure going for a 5th. Kind of spaced out after that 2nd set so I'm thinking I only rested about a minute or so.


Side dumbbell lateral

2 x warm ups

50s x 10

45s x 12

40s x 15 ----> run the rack down to 15s (6-8 reps per set)


Reverse pec deck

2 x warm ups

175 x 20

205 x 15

235 x ----> Triple drop set


Dumbbell shrugs

2 x warm ups

90s x 15

100s x 15

110s x 15


Machine Dips

2 x warm ups

240 x 20

240 x 20

247.5 x 18


Rope cable press downs

2 x warm ups

120 x 20

140 x 14

160 x 7-----> triple drop set then 10 x 5-10 sec flex/ hold


Dumbbell kick backs - haven't done these in awhile, never really thought much of them but did them on a whim today. Felt great, great pump, and zero elbow pain. Def gonna use these from now on.

25 x 20

25 x 20


Incline sit ups x 60

TweetFast, painful, humbling. Nothing more to say.


Rumble roll/ air squats/ stretch


4 x warm up rounds


Front squats GS

135 x 8

135 x 8

135 x 8

155 x 8


Leg press GS

4 pps x 10

4 pps x 10

4 pps x 10

5 pps x 10


Hack squats GS

2 pps x 6

2 pps x 6

2 pps x 6

2 pps + 25s x 6


Leg ext. GS

50 pound dumbbell x 8

50 " x 8

40 " x 8

40 " x 8


Seated leg curls

1 x warm up

100 x 10

100 x 10

100 x 10

100 x 10

100 x 10

110 x 8 ----> drop set to 70 x 8


Seated calf raise

70 x 15

90 x 15

110 x 15

110 x 13

110 x 13


Rumble roll/ stretch

TweetI bet there is not one plate or dumbbell in ur gym u have not lifted you monster

Tweeti would make fun of you and all but i have the torture lined up for myself tomorrow as well

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Originally Posted by guns01

i would make fun of you and all but i have the torture lined up for myself tomorrow as well

I felt like I should have pushed the weight way up on the front squats but then every time I finished the giant set and couldn't walk I said fuck that.... lol. Had to go ghetto on the leg ext. but other than that I had the whole leg section to myself this morning. Except for 3 ladies in yoga pants squatting next to me

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Originally Posted by gusto77

I felt like I should have pushed the weight way up on the front squats but then every time I finished the giant set and couldn't walk I said fuck that.... lol. Had to go ghetto on the leg ext. but other than that I had the whole leg section to myself this morning. Except for 3 ladies in yoga pants squatting next to me

haha like i already said weight really isnt the focus on this session. now with hot yoga pants hanging out i would have at least tripled the weight and told them yes ladies that's how you get a fine ass like mine haha