Who wants a pack of free NTBM protein cookies??!! No catch..

[conundrum]

I like your avi

Tanx

 

[conundrum]

So do I win then?

 

[moya]

he ate the cookies... lol

 

[brahmabull71]

I'm in...


39

5'6

220lbs

Training 21yrs



FST-7 (Fascia Stretch Training 7) Routine (modified)


Tricep

Weighted or machine dip 3 x failure

Skull crushers 7 x 8-12


Biceps

Alternate dumbbell curls 3-4 x 8-12

EZ-bar curl 7 x 8-12 (rest 30-45 seconds between sets while sipping water)


Quads

Leg extensions 3-4 x 8-15

Squats 4 x 8-12 or failure
or
Hack squat or leg press 3 x 8-15

Leg extension or leg press 7 x 8-15 or failure


Chest

Incline dumbbell press 3-4 x failure
Or
Flat Hammer or dumbbell press 3 x 8-12

Pec deck or cable crossover 7 x 8-12


Shoulders

Seated dumbbell press 4 x 8

dumbbell rear felt raise 3 x 15



Back


Warm-up:

Neutral-grip chin-ups 3x failure

Barbell row 3 x 8-12

Hammer Strength row 3 x 8-12

Machine or cable pullover 3 x 8-15


Hamstrings

Lying leg curls 3-4 x 10-15

Sumo deadlift 3-4 x 10-12 or failure

Seated leg curls 2 x 10-15


Traps

shrugs 7 x failure



Calves

Standing calf raise 4 x 10-12

Seated calf raise 4 x 15-20

Leg press or calf sled raise 7 x 10-12


Not quite sure of my current maxes yet ..still trying to rehab from a shoulder injury..but I'm close to being back from heart surgery; keeping good form...real close.


I work a lot and the cookies would help keep up my Protein intake every day.

 

[conundrum]

I'm in...


39

5'6

220lbs

Training 21yrs



FST-7 (Fascia Stretch Training 7) Routine (modified)


Tricep

Weighted or machine dip 3 x failure

Skull crushers 7 x 8-12


Biceps

Alternate dumbbell curls 3-4 x 8-12

EZ-bar curl 7 x 8-12 (rest 30-45 seconds between sets while sipping water)


Quads

Leg extensions 3-4 x 8-15

Squats 4 x 8-12 or failure
or
Hack squat or leg press 3 x 8-15

Leg extension or leg press 7 x 8-15 or failure


Chest

Incline dumbbell press 3-4 x failure
Or
Flat Hammer or dumbbell press 3 x 8-12

Pec deck or cable crossover 7 x 8-12


Shoulders

Seated dumbbell press 4 x 8

dumbbell rear felt raise 3 x 15



Back


Warm-up:

Neutral-grip chin-ups 3x failure

Barbell row 3 x 8-12

Hammer Strength row 3 x 8-12

Machine or cable pullover 3 x 8-15


Hamstrings

Lying leg curls 3-4 x 10-15

Sumo deadlift 3-4 x 10-12 or failure

Seated leg curls 2 x 10-15


Traps

shrugs 7 x failure



Calves

Standing calf raise 4 x 10-12

Seated calf raise 4 x 15-20

Leg press or calf sled raise 7 x 10-12


Not quite sure of my current maxes yet ..still trying to rehab from a shoulder injury..but I'm close to being back from heart surgery; keeping good form...real close.


I work a lot and the cookies would help keep up my Protein intake every day.

Wow..that looks like my post??

 

[Gamer2Be08]

I want some more aps

 

[Wilcox]

Oh wtf. you hyped it up with cookies.

 

[Gawd]

Gawd smash!!

 

[conundrum]

Is the winner an Enigma?

 

[Gamer2Be08]

Find out.. One day