Joined May 30, starting July 1

[optun]

Legs, Abs

Legs Presses
20 reps - 100kg
15 reps - 150kg
10 reps - 170kg
8 reps - 200kg
10 reps - 180kg

HIGH rep Seated calf raise
20 reps - 35kg
20 reps - 35kg
20 reps - 35kg


Smith Squats
20 reps - 50kg
15 reps - 70kg
10 reps - 75kg
9 reps - 75kg
12 reps - 67.5kg

Leg Press Calf raises
20 reps - 40kg
15 reps - 50kg
12 reps - 70kg
12 reps - 70kg
15 reps - 60kg

 

[OMEGA]

Your doing Great

 

[optun]

Thank You, but I got a question about IGF-1 LR3. Can you help me with that?

 

[optun]

Day 3 Back, Bis, traps, side delts

Back:

Machine Pull Down to the front
20 reps - 30kg
15 reps - 60kg
10 reps - 65kg
8 reps - 70kg
9 reps - 60kg

1 Arm Dumbbell Rows
20 reps - 25kg
15 reps - 28.5kg
10 reps - 30kg
8 reps - 31.5kg
10reps - 28.5kg

Dumbbell Shrugs
20reps - 25kg
15reps - 28.5kg
10reps - 30kg
9reps - 31.5kg
10reps - 28.5kg

Dumbbell standing side laterals
20 reps - 10kg
15 reps - 10kg
10 reps - 10kg
9 reps - 10kg
8 reps - 10kg

Biceps:
Cambered Barbell Curls
20 reps - 20kg
15 reps - 25kg
10 reps - 30kg
8 reps - 35kg
10 reps 30kg

Cambered Bar Reverse barbell Curls
20 reps - 15kg
15 reps - 15kg
10 reps - 15kg
8 reps - 15kg
7 reps - 15kg

 

[OMEGA]

Thank You, but I got a question about IGF-1 LR3. Can you help me with that?

yes I am against their use

 

[optun]

Why against IGF?

And here in Norway anabolic steroids and HGH are legal to buy, use and have in our homes.

 

[OMEGA]

Isulin or things that operate via that pathway is risky and a doc should supervise

 

[optun]

Chest:

Machine Flat Press
20-15-10-7-max
20 reps - 20kg
15 reps - 70kg
10 reps - 85kg
8 reps - 90kg
10 reps - 80kg

Low Incline Dumbbell Press
20-15-10-7-max
20 reps - 25kg
15 reps - 25kg
10 reps - 25kg
8 reps - 25kg
9 reps - 22.5kg

Cable Flys
20-15-10-7-max
20 reps - 25kg
15 reps - 25kg
10 reps - 25kg
8 reps - 25kg
10 reps - 20kg

5 Sets of Smith machine Military Presses to the Front.
20 reps - 40kg
15 reps - 40kg
10 reps - 40kg
8 reps - 40kg
10 reps - 38.5kg

TRICEPS:

Press downs using a Straight Bar
20 reps - 30kg
15 reps - 40kg
10 reps - 50kg
8 reps - 60kg
10 reps - 58.5kg

 

[optun]

No changes from last week, no ups or downs. Posting full program tomorrow.

 

[OMEGA]

How is it feeling?