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post up your arm workout let's see what you were doing
I did bicep curls on the machine, and supersetted with tris.

Machine curls 45kg x 10
48kg x 8
50kg x 4
55kg x 3

Triceps 55kg x 10
60kg x 10
65kg x 10
70kg x 7

Standing overhead tricep extensions (cable)

35 kg x 10
45kg x 8, 8, 7

Bicep wide grip cable curls

40kg x 10
45kg x 7
50kg x 6

I was feeling flat at this stage so I did some one arm tricep extensions on the cable , hammer grip

And cable hammer curls about 25 reps superset.

Then 5 mins on the bike,
Feeling flaky with my back stomach so finished and had scrambled egg, brown toast and a black coffee.
 
I hate when the flat feeling happens and u can't stop it as it takes the fun out if it when u go flat.
 
Il do some shopping tomorrow and see what I can get, il be looking for.
Brown rice
Chicken
Sweet potatoes
Brocolli
Asparagus
Spinach
Eggs
And lean beef

Sound good?
@russianstarr thats a perfect start, keep going with this diet lets see it the layout
 
I did bicep curls on the machine, and supersetted with tris.

Machine curls 45kg x 10
48kg x 8
50kg x 4
55kg x 3

Triceps 55kg x 10
60kg x 10
65kg x 10
70kg x 7

Standing overhead tricep extensions (cable)

35 kg x 10
45kg x 8, 8, 7

Bicep wide grip cable curls

40kg x 10
45kg x 7
50kg x 6

I was feeling flat at this stage so I did some one arm tricep extensions on the cable , hammer grip

And cable hammer curls about 25 reps superset.

Then 5 mins on the bike,
Feeling flaky with my back stomach so finished and had scrambled egg, brown toast and a black coffee.
@russianstarr you have to push up the cardio a lot more of it
 
Hello everyone.

So I trained today fasted after a black coffee.

Flat bench
80kg x 10
90kg x 10
95 kg x 7
100kg x 5
110kg x 3

That's a big improvement in 2 weeks, first week I only did 1 rep on 100kg

Incline bench
60kg x 10
70kg x 8
80kg x 6, 4

Lost a lot of strength on the incline after flat bench.

Machine press
70kg x 8
75kg x 7
80kg x 4

Machine flys
60kg x 10, 12, 8, 8

Calf raises seated
50kg x 12, 12, 10, 11, 11
I get such a strange burn doing these.

Leg press used for calfs
80kg x 10
90kg x 10
100kg x 9
110kg x 6

That's all folks.

Going to have a nice chicken and rice dinner with broccoli .
 
Good morning everyone.
I have been to the gym today.
I was very puffy this morning in the face, not really sure why.

Anyway I did increasing weight on the machine shoulder press.
70kg x 10
75kg x 8
80kg x 8
85kg x 6
90kg x 4

Shoulder dumbbell flys
15kg dumbells x 10
X 8
X 7

Rear delt shoulder flys (machine)
20kg x 15
22kg x 12
25kg x 10

Shrugs
100kg x 12
X 10
X 10

Then some cardio to finish.
good workout
 
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