Getting strong with some size

[Anthony1980]

I'm actually still learning about his routines but from what i can tell, they are all solid.

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[Anthony1980]

Cardio day

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[Anthony1980]

Squats 145x10 150x10 155x10 160x10 165x10
Hanging pike 5sets x 10
Standing calf raises 100x10x10x10x10x10
Seated legs curl 90x10x10
Leg extension 65x12x12

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[Anthony1980]

Deads 255x5x5x5 265x5 270x5 damn!! Perfect form. Strength is shooting up!!

Decline BB Bench 155x8x8x8
BB rows 160x8x8x8
Seated DB Military Press 50x8x8x8
Inclined reverse flies DB 25x8x8x8



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[Anthony1980]

Ok very intense week! Vacation next week!! Low weight high reps! Mix of machine and free weights here we go

Chest day

Inclined machine press 130x20 115x12 105x10
BB inclined press 115x12x12x8
Pec dec machine 95x12x12x12
Cable flies 45 (each side) x15x15x15
BB flat bench (smith machine because of lack of a spotter) 115x12x12x10

Felt like i killed my chest but well worth it. Back day tomorrow

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[Anthony1980]

BB Rows 125x12x12x12
Lat pulls 100x15x12x12
Deads 160x10x10x10
One arm DB rows 40x12x12x12
Cable curls 50x@2x12x12
Preacher curls 50x10x10x10


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[Anthony1980]

Back at it after my vacation. Here we go...

BB bench 135x8 185x3x3 160x3x3 135x8
DB inclined press 55x6x6 45x8x6
Pec dec 85x10x10x15
Tricep cable pushdowns 80x6 60x8x8
Inclined machine press (dropset) 115x12
85x8 50x7 (completely wore it out)

20 minute moderate cardio

Not bad for my first day back!

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[Anthony1980]

BB Rows 135x10 155x5x5x5 135x8
Row machine (new equipment had to try it out lol) like a combo lat/row type 135x12 185x10 195x8
Narrow grip lat pulls 110x8x8x8

DB hammer curls 25x8x8
BB curls 45x8x8

Arms are jello

15 minutes moderate cardio

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[Anthony1980]

Seated military press 95x12x10x8x6
Lateral flies 25x12x10x8x6
Reverse flies 25x12x10x8x6
DB shugs 65x12x10x8x6

Laying triceps extension 60x10x8x6
One arm cable extension 50x10x8x6
One arm DB extension 25x10x8x6

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[maddox2010]

Seated military press 95x12x10x8x6
Lateral flies 25x12x10x8x6
Reverse flies 25x12x10x8x6
DB shugs 65x12x10x8x6

Laying triceps extension 60x10x8x6
One arm cable extension 50x10x8x6
One arm DB extension 25x10x8x6

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Why not do sets keeping reps at ur 12 or 10 base, no reason to grow when it appears ur setting limits by doing 12/10/8/6, just my thoughts.