New log 5x5............

[dmk777]

Fri....Quads and calves.

Quads - squats@50kg 110lbs 5x10 front squats
5x10 back squats no lock out at top

Iso Leg press -@80kg 176lbd 2x8

calves - standing calf with 50kg 110lbd bb,10x10
Seated calve press@95kg 209lbs 2x8

Cardio 40 mins LIT

Abs superset

 

[cangal]

Fantastic job in here D

 

[dmk777]

Thanks so much huni.

 

[dmk777]

Mon chest n bi's
CARDIO
148lb

Chest incline bench 5x7 50kg 12kg 3x12 incline flyes to burnout

Biceps - incline curls 5x10 @10 kg
Ez bar & 25kgs 3x10

Abs superset .......

CARDIOx60mins LIT

 

[dmk777]

Hey ladies I'm back , yeah sorry haven't been round much , I had a couple home problem and with the comp and college feel like had no time.
Anyway I'm going to carry on with this log for the next month then my plan is to start a new prog and goals which Zed is kindly working at for me. Then will start a new log. Anyway will stop by your logs .....

 

[dmk777]

Tues back and hams
Back - hams
146lbs

5x10 rows @35kg each side

3x5 pull ups


5mins DC stretch

Hamstrings

- curls@ 40kg5x10


Leg press @55kg 3x10

Xx

 

[dmk777]

Wed. Abs traps and cardio

40 mins fasted LIT 130 bpm.

Ab superset followed by trap superset

 

[dmk777]

http://itunes.apple.com/us/app/emoji-free!/id332509635?mt=8

 

[cangal]

Glad you are back Fantastic job!

 

[dmk777]

Thank you Sugah

Todays WO.

back and hams


Hammer rows 5x10 @35kg each side
2x8pull ups


5mins DC stretch

Hamstrings

- curls@ 40kg5x10

Leg press @55kg 3x10

AB SUPERSET. ☺☺

40mins LIT cardio