Gymjunkie09's EF 90 day contest log

[zedhed]

LOL yeah but I really kinda like those sides bro!
Good workouts bro KTS and keep it up!
Good luck brother.

 

[gymjunkie09]

LOL yeah but I really kinda like those sides bro!
Good workouts bro KTS and keep it up!
Good luck brother.

Lmao, I asked the girl why u have to show id to buy broncaid amd apparently its an ingredient used to make crystal meth. But does that stop me from taking it? Absolutely not

 

[gymjunkie09]

thursday's workout

5min light jog

Bent Over T-bar Close Grip Row
65x15
65x13
60x13
55x13

superset: Pullups-11, 9 1/2, 9
1-arm cable row-32.5x15, 35x15,35x15

Lat Pulldown
120x10/100x5
120x8/100x7
105x10/100x5
100x15

1-arrm DB row
l-60x15
r-60x15
l-60x15
r-60x13
l-60x15
r-60x13

Bent Over Straight Arm DB shrug
65x15
70x15
70x15 each arm

superset: Seated Incline French press- 3 sets of 15@60lbs
skullcrusher-60x8/50x7, 50x15, 50x15

superset: V-bar cabel pushdown- 3 sets of 15 @50lbs
Reverse Grip Straight Bar cable pushdown- 3 sets of 15@40lbs

15 min hit training 1min on 3 sec rest

 

[gymjunkie09]

fridays workout

5min light jog

Bench Press
135x15
135x15
135x10
135x10
135x10

Decline Bench Press
135x14
135x12
135x8/115x7
125x9/115x6
115x8/105x7

Cable Crossover
50x9/40x6
40x15
40x13
40x12
40x12

superset: 1-arm db curl- 3 sets of 15 @25lbs each arm
Hammer Curl-25x10/22.5x5, 25x12/22.5x3, 25x7/22.5x8

superset: Close Grip Chinups- 3 sets of 10
Double Cable Bicep Flex- 40x10, 40x8/30x7, 30x15

5 sets of hiit training 1 min on 30 sec rest

20min. on eliptical 135-140 heartrate

Felt really weak throughout the whole workout, need a carb up day and havnt got my full 8 hours the last 2 nights, also didn't help my last two workouts were only about 18 hours apart. Finished workout the best I could. Some carbs and a couple good nights sleep and i'm back in buisiness

 

[gymjunkie09]

Fasted a.m. cardio light jog 3.5 miles about 35-40 min.

 

[Peterlumberjack]

nice work with the fasted cardio. tons of fun, isnt it?

 

[gymjunkie09]

nice work with the fasted cardio. tons of fun, isnt it?

Once I get my ass up and moving I like it....music always gets me motivated

 

[gymjunkie09]

today's workout

5min light jog

Incline Bench Press
135x15
135x12
135x9/115x6
135x9/115x6
135x7/115x8

Decline Bench Press
135x15
135x15
135x10/115x5
135x9/135x6
135x6/115x9

Cable Crossover
50x15
50x10/40x5
50x7/40x8
40x15
40x15

DB Flys: 3 sets of 15@25lbs

Superset: 1-arm supported curls (elbow inside thigh)- 3 sets of 15 each arm @25lbs
Hammer Curls-25x15, 25x10/22.5x5, 25x8, 22.5x7

Superset: Alternating DB Curls22.5x30, 22.5x20, 20x10, 20x30
Reverse BBL Curls-3 sets of 15 with bar

Incline wind sprints-worked my way up to 12.0 on treadmill on 8.0 incline 10 second sprints, through some pushups sets of 10 in there. Did this for 10 min

10min. om eliptical heartrate between 135-140

 

[gymjunkie09]

A.m. fasted cardio 3.5 mile jog

 

[zedhed]

Hey looking good in here.
When are you gonna post your next pics?
A little bit concerned with that amount of cardio with you bro..........be careful with that!
Drink 2 liters of water before every workout!
Good luck bro!!