Lumberjacks 12 weeks of mayhem supported by needto and supps

[Peterlumberjack]

arms/shoulders

db upright rows
45 * 20
55 * 12
55 * 12
55 * 12

side raises
27.5 * 15
32.5 * 12
40 * 10
45 * 8

rear raises chest on incline bench
25 * 12
25 * 12
25 * 12
25 * 12

front raises
27.5 * 12
27.5 * 12
27.5 * 12

overhead rope extension
100 * 20
110 * 15
120 * 15
140 * 12


close grip press down
160 * 15
180 * 12
200 * 10

reverse grip extension
60 * 10
60 * 10
60 * 10
db curl
27.5 * 15
35 * 12
40 * 10
45 * 8

hammer curl
45 * 12
45 * 12
45 * 12

21's with preacher bar
60
60
60

seated cable curl
70 * 10
70 * 10
70 * 10

 

[moya]

still killing it here i see...
stay strong...

 

[zedhed]

LOL foshodat destroya!
Nice work Pete!
Good luck bro!!

 

[Peterlumberjack]

legs/abs
leg press
6 plates * 20
8 pl * 20
10 pl * 20
12 pl * 20
14 pl * 20
16 pl * 20
18 pl * 20 ( think this was stacked, if not i did another set with 2 more plates)

smith machine
225 * 25
225 * 25
225 * 25
225 * 25
all slow staying in sweet spot

lunges
55lb dbs * 12/leg
55 dbs * 10/leg
55 dbs * 8/leg

calves
seated raise
3plates * 25
3 plates * 25
25
20
20
20

weighted machine crunches, 10 each side and 10 in middle
30 * 100
30 * 100
30 * 100

hanging crunches, knees to elbows
15
12
10

ball crunches
25/side 25 middle
25 side 25 middle
25 side 25 middle

 

[Peterlumberjack]

Pictures by quarcus - Photobucket

updated pics!

grappling last night, fasted cardio today.

 

[Peterlumberjack]

 

[tedtodd]

updated pics!

grappling last night, fasted cardio today.

wow...winning?

 

[gymjunkie09]

Damn u lookn Like a whole different person bro....u sure that's u in those pics lol.....jk nice work plj

 

[SouthernLord]

Holy shit Pete!

Good fucking job my man!!! You have made an amazing transformation here.

 

[thelocal]

u sure u all natty lol jk