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Leangains Log

Day 10

Bench Presses
55 pound dumbbells x 7
60 pound dumbbells x 5
60 pound dumbbells x 5

Dumbbell Curls
25 pound dumbbells x 10
25 pound dumbbells x 7

Squats
25 pounds on each end of the barbell x 6
30 pounds on each end of the barbell x 5
30 pounds on each end of the barbell x 5

Shrugs
40 pound dumbbells x 15
40 pound dumbbells x 15
40 pound dumbbells x 15

Chin-Ups
Body weight x 7
Body weight x 4

Calf Raises
45 pounds x 10
45 pounds x 7

Triceps Pushdowns
32.5 pounds x 15
32.5 pounds x 15
 
Day 13

Shoulder Presses
20 pounds on each end of the barbell x 6
20 pounds on each end of the barbell x 6
20 pounds on each end of the barbell x 6

Seated Cable Rows
125 pounds x 9
75 pounds x 12

Squats
32.5 pounds on each end of the barbell x 6
35 pounds on each end of the barbell x 5
35 pounds on each end of the barbell x 5

Shrugs
35 pound dumbbells x 15
40 pound dumbbells x 12
40 pound dumbbells x 12

Chin-Ups
Body weight x 7
Body weight x 4

Calf Raises
40 pounds on each side of the machine x 12
40 pounds on each side of the machine x 12

Push-Ups
Body weight x 50
 
Day 15

Bench Presses
60 pound dumbbells x 10
70 pound dumbbells x 3
65 pound dumbbells x 4

Dumbbell Curls
25 pound dumbbells x 10
25 pound dumbbells x 8

Squats
32.5 pounds on each end of the barbell x 6
35 pounds on each end of the barbell x 5
35 pounds on each end of the barbell x 5

Shrugs
35 pound dumbbells x 15
40 pound dumbbells x 12
40 pound dumbbells x 12

Chin-Ups
Body weight x 7
Body weight x 4

Calf Raises
40 pounds on each side of the machine x 12
40 pounds on each side of the machine x 12

Push-Ups
Body weight x 50
 
Day 17

Shoulder Presses
25 pounds on each end of the barbell x 5
25 pounds on each end of the barbell x 5
22.5 pounds on each end of the barbell x 6

Seated Cable Rows
135 pounds x 6
90 pounds x 12

Squats
35 pounds on each end of the barbell x 6
35 pounds on each end of the barbell x 6
35 pounds on each end of the barbell x 7

Shrugs
70 pound dumbbells x 15
75 pound dumbbells x 13
75 pound dumbbells x 10

Chin-Ups
Body weight x 7
Body weight x 5

Calf Raises
40 pounds x 12
40 pounds x 12

Triceps Pushdowns
40 pounds x 20
40 pounds x 10
 
Day 19

Bench Presses
65 pound dumbbells x 6
65 pound dumbbells x 6
65 pound dumbbells x 6

Dumbbell Curls
25 pound dumbbells x 11
25 pound dumbbells x 9

Squats
37.5 pounds on each end of the barbell x 5
37.5 pounds on each end of the barbell x 5
35 pounds on each end of the barbell x 6

Shrugs
75 pound dumbbells x 13
75 pound dumbbells x 13
75 pound dumbbells x 13

Chin-Ups
Body weight x 8
Body weight x 7

Calf Raises
40 pounds x 13
40 pounds x 13

Push-Ups
Body weight x 50
 
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