GJ's 2012 transformation log

[gymjunkie09]

AM fasted Cardio

40min 510 cals

Back Today

Pull-ups
10
10
10

Pendlay Rows
135x5
205x5
205x5
205x5
205x5
205x5

Yates Underhand BBL Rows
135x10
135x10
135x10
135x10
135x10

DB Pullover
70x10
100x3/70x7
70x10
70x10

DB Row
R-60x10
L-60x10
R-90x10
L-90x10
R-90x10
L-90x10
R-90x10
L-90x10

Underhand Cable Pulldown
120x10
140x10
140x10
140x8

Wide-Grip Cable Row
100x15
100x15
100x15
100x15
100x15
100x15
100x15

Wide-Grip Cable Pulldown
100x10
100x10
100x10

 

[moya]

hey bro, what u doing for 'ab work'... been thinking about doing some myself pretty soon, ive never done much for them besides the core lifts and some light yoga (which i may pick up again soon as well)...

 

[gymjunkie09]

hey bro, what u doing for 'ab work'... been thinking about doing some myself pretty soon, ive never done much for them besides the core lifts and some light yoga (which i may pick up again soon as well)...

im using the hammer strength machine were you sit down and grab the handles behind your shoulders on either side of your head and crunch down so it hits upper and lower abs at the same time, I start on 80lbs go till failure and drop it to 60 and go till failure all the way down to 20lbs and I do this 3 times and it really gets my abs poppin, i'm also gonna start throwing a lot of jackknife reps in after the heavier hammer strength reps to add density to my abs

 

[gymjunkie09]

Am fasted cardio

40min 500 cals

 

[LetsGrow]

Nice work here brotha.

 

[gymjunkie09]

yesterdays chest workout....took today off

Decline Bench
155x10
155x10
155x10
155x10
155x10
155x8
155x8
155x7
155x8
155x7

Incline DB Fly
40x15
40x12
40x12
40x9

Cable Crossover
40x15
40x15
40x15
40x12

Definitely could have kept going but my shoulder was killing me....not looking good, im gonna try to work through for now

did some ab work and took today off

 

[sterolizer]

Damn looks good in here, keep it up!

 

[dmk777]

im using the hammer strength machine were you sit down and grab the handles behind your shoulders on either side of your head and crunch down so it hits upper and lower abs at the same time, I start on 80lbs go till failure and drop it to 60 and go till failure all the way down to 20lbs and I do this 3 times and it really gets my abs poppin, i'm also gonna start throwing a lot of jackknife reps in after the heavier hammer strength reps to add density to my abs

I have this at my gym tbh I feel like it doesn't get me good contractions I think it's made for a taller person as I find I don't fit properly even at small setting ,
And jackknifes are awesome I might add them to mine thanks Gj!

 

[gymjunkie09]

I have this at my gym tbh I feel like it doesn't get me good contractions I think it's made for a taller person as I find I don't fit properly even at small setting ,
And jackknifes are awesome I might add them to mine thanks Gj!

the seat should be adjustable, the key for me is not yanking forward with my arms and concentrating strictly on my abs....it works great for me, really gets my abs poppin

 

[zedhed]

Hey bro please URGENT please pm me right now.
Cant pm you.
Thanks man.