Shrine Chairman of Board Chairman Member Nov 28, 2024 #931 thanks for taking a picture of the equipment I like the angle of that gives you a nice pump
caligirl85 Head Mod Elite Moderator Nov 28, 2024 #932 very impressive work it just shows that you're dedicated to this
zedhed Elite Moderator Elite Moderator Chairman Member Nov 28, 2024 #933 heck of a job on this update you put in some good training
RoySimpson EF MOD Moderator Friday at 2:18 PM #935 GMAN007 said: View attachment 149618 Click to expand... @GMAN007 solid work bro!
GMAN007 V.I.P. EF Logger Friday at 3:17 PM #936 Chest Warmup treadmill 5 min Rotator cuff warm up Barbell bench press 135 x 15 155 x 10 185 x 8 225 x 5 245 x 3 275 x 3 295 x 2 315 x 4 Incline db 50 x 10 65 x 10 75 x 10 85 x 10 110 x 10 115 x 7 120 x 6 Weighted dips Bw x 10 45 x 10 90 x 8 90 x 8 90 x 8 Fly machine 175 x 15 190 x 15 220 x 15 235 x 12 Came Down crooked on first rep with 315 still managed 4 though ok workout
Chest Warmup treadmill 5 min Rotator cuff warm up Barbell bench press 135 x 15 155 x 10 185 x 8 225 x 5 245 x 3 275 x 3 295 x 2 315 x 4 Incline db 50 x 10 65 x 10 75 x 10 85 x 10 110 x 10 115 x 7 120 x 6 Weighted dips Bw x 10 45 x 10 90 x 8 90 x 8 90 x 8 Fly machine 175 x 15 190 x 15 220 x 15 235 x 12 Came Down crooked on first rep with 315 still managed 4 though ok workout
GMAN007 V.I.P. EF Logger Friday at 3:19 PM #937 Did 45 mins cardio yesterday trying to lean out stair machine
MUSTANG_18 Senior Moderator Moderator Friday at 6:37 PM #938 GMAN007 said: Chest Warmup treadmill 5 min Rotator cuff warm up Barbell bench press 135 x 15 155 x 10 185 x 8 225 x 5 245 x 3 275 x 3 295 x 2 315 x 4 Incline db 50 x 10 65 x 10 75 x 10 85 x 10 110 x 10 115 x 7 120 x 6 Weighted dips Bw x 10 45 x 10 90 x 8 90 x 8 90 x 8 Fly machine 175 x 15 190 x 15 220 x 15 235 x 12 Came Down crooked on first rep with 315 still managed 4 though ok workout Click to expand... GMAN007 said: Did 45 mins cardio yesterday trying to lean out stair machine View attachment 149632 Click to expand... @GMAN007 bench press is perfect start and i love this stair cardio bro my knees shot to do it now i have to do treadmill how much you slam in food on thanksgiving?
GMAN007 said: Chest Warmup treadmill 5 min Rotator cuff warm up Barbell bench press 135 x 15 155 x 10 185 x 8 225 x 5 245 x 3 275 x 3 295 x 2 315 x 4 Incline db 50 x 10 65 x 10 75 x 10 85 x 10 110 x 10 115 x 7 120 x 6 Weighted dips Bw x 10 45 x 10 90 x 8 90 x 8 90 x 8 Fly machine 175 x 15 190 x 15 220 x 15 235 x 12 Came Down crooked on first rep with 315 still managed 4 though ok workout Click to expand... GMAN007 said: Did 45 mins cardio yesterday trying to lean out stair machine View attachment 149632 Click to expand... @GMAN007 bench press is perfect start and i love this stair cardio bro my knees shot to do it now i have to do treadmill how much you slam in food on thanksgiving?
25homes EF MOD Moderator Chairman Member EF VIP EF Logger Saturday at 12:31 PM #939 GMAN007 said: Arms Standing DB curls 25 x 10 EA 40 x 10 EA 50 x 10 EA 60 x 10 EA 65 x 10 EA 70 x 8 EA Hammer curls 65 x 10 EA 70 x 6 EA Skull crusher 70 x 15 100 x 15 110 x 12 110 x 12 110 x 6 Straight barbel curls 110 x 20 110 x 20 Easy curl tricep cable press down 200 x 20 200 x 12 200 x 9 Concentration curls hanging over reverse side of preacher pad 30 x 10 EA 30 x 10 EA 30 x 10 EA Click to expand... Nice workout here
GMAN007 said: Arms Standing DB curls 25 x 10 EA 40 x 10 EA 50 x 10 EA 60 x 10 EA 65 x 10 EA 70 x 8 EA Hammer curls 65 x 10 EA 70 x 6 EA Skull crusher 70 x 15 100 x 15 110 x 12 110 x 12 110 x 6 Straight barbel curls 110 x 20 110 x 20 Easy curl tricep cable press down 200 x 20 200 x 12 200 x 9 Concentration curls hanging over reverse side of preacher pad 30 x 10 EA 30 x 10 EA 30 x 10 EA Click to expand... Nice workout here
GMAN007 V.I.P. EF Logger Saturday at 6:47 PM #940 Back Treadmill warmup 7 minutes Straight arm lat pull-down 30 x 15 50 x 15 60 x 15 80 x 10 Warm up lat pull-down 1 set wide grip pull ups x 15 Close grip pull-down 175 x 12 190 x 9 - 10 205 x 8 220 x 6 Mag grip wide lat pull-down 115 x 15 145 x 15 160 x 15 Reg grip 205 x 10 220 x 6 Precore row machine 41kg x 15 54.5 kg x 15 68 kg x 10 86 kg x 6 TROW 90 x 12 90 x 12 20 min cardio stair climber fat burn mode Last edited: Saturday at 6:57 PM
Back Treadmill warmup 7 minutes Straight arm lat pull-down 30 x 15 50 x 15 60 x 15 80 x 10 Warm up lat pull-down 1 set wide grip pull ups x 15 Close grip pull-down 175 x 12 190 x 9 - 10 205 x 8 220 x 6 Mag grip wide lat pull-down 115 x 15 145 x 15 160 x 15 Reg grip 205 x 10 220 x 6 Precore row machine 41kg x 15 54.5 kg x 15 68 kg x 10 86 kg x 6 TROW 90 x 12 90 x 12 20 min cardio stair climber fat burn mode