June 12, 2019 at 02:10PM

Chest And Triceps
Wednesday, June 12, 2019 at 1:04 PM

Incline Bench Press (Barbell)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 95 lb × 5 [Warm-up]
Set 3: 120 lb × 10
Set 4: 120 lb × 10
Set 5: 120 lb × 10
Set 6: 120 lb × 10
Set 7: 100 lb × 10 [Drop Set]
Set 8: 100 lb × 8 [Drop Set]
Set 9: 100 lb × 6 [Drop Set]

Notes: 3m rests. 2m rests for drop repsUp 5lbs from last incline bench.
Decline Bench Press (Barbell)
Set 1: 45 lb × 5 [Warm-up]
Set 2: 135 lb × 10
Set 3: 135 lb × 10
Set 4: 135 lb × 10
Set 5: 135 lb × 10

Notes: 3m rests. Up 2 reps each working set from last decline bench.
Bench Dip
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps

Notes: Ss with cable extensions. 2m rests.
Triceps Extension
Set 1: 55 lb × 10
Set 2: 55 lb × 10
Set 3: 55 lb × 10
Set 4: 55 lb × 10

Triceps Extension (Dumbbell)
Set 1: 30 lb × 6
Set 2: 25 lb × 8
Set 3: 20 lb × 10
Set 4: 15 lb × 12
Set 5: 15 lb × 12
Set 6: 20 lb × 10
Set 7: 25 lb × 6 [Failure]
Set 8: 30 lb × 3 [Failure]

Notes: No rest 30s to 15s. 2m rest. No rest 15s back to 30s.
Forearm Work
Set 1: 1 rep
Set 2: 1 rep
Set 3: 1 rep

Notes: 40s hangs. 20 bar rotations. 10 grip trainer.
Workout Notes: Non fasted. Preworkout taken. Ate steak and broccoli. Powered by Static-X and Prodigy.

June 08, 2019 at 03:15PM

The bar doesn’t care who you are, where you come from. It doesn’t care what you think or believe. It doesn’t care if this is a good day or bad day. Keep coming back day after day. The bar stays the same. Never changes. Only you change when choose to face it. To give it all you got. Leave nothing on the bench. Afternoon Workout
Saturday, June 8, 2019 at 2:27 PM

Bench Press (Barbell)
Set 1: 45 lb × 20 [Warm-up]
Set 2: 95 lb × 5 [Warm-up]
Set 3: 145 lb × 10
Set 4: 145 lb × 10
Set 5: 145 lb × 10
Set 6: 145 lb × 10
Set 7: 145 lb × 10
Set 8: 125 lb × 12 [Drop Set]
Set 9: 105 lb × 14 [Drop Set]
Set 10: 95 lb × 16 [Drop Set]
Set 11: 75 lb × 18 [Drop Set]
Set 12: 45 lb × 25 [Drop Set]

Triceps Extension (Dumbbell)
Set 1: 20 lb × 8
Set 2: 25 lb × 8
Set 3: 30 lb × 6
Set 4: 30 lb × 8
Set 5: 25 lb × 10
Set 6: 20 lb × 12
http://bit.ly/2QWrczS

June 06, 2019 at 02:12PM

Midday Workout
Thursday, June 6, 2019 at 1:57 PM

Triceps Extension (Dumbbell)
Set 1: 20 lb × 10
Set 2: 25 lb × 10
Set 3: 30 lb × 10
Set 4: 35 lb × 10
Set 5: 40 lb × 8
Set 6: 45 lb × 6
Set 7: 50 lb × 4

Bicep Curl (Barbell)
Set 1: 45 lb × 5
Set 2: 55 lb × 5
Set 3: 65 lb × 5
Set 4: 75 lb × 5

Triceps Extension (Dumbbell)
Set 1: 50 lb × 10
Set 2: 45 lb × 10
Set 3: 40 lb × 10
Set 4: 35 lb × 10
Set 5: 30 lb × 10
Set 6: 25 lb × 10
Set 7: 20 lb × 10

Bicep Curl (Barbell)
Set 1: 75 lb × 10
Set 2: 65 lb × 13
Set 3: 55 lb × 16
Set 4: 45 lb × 20

Neck Work (All Directions)
Set 1: 25 lb × 8
Set 2: 25 lb × 8
Set 3: 25 lb × 8

Reverse Crunch
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Crunch
Set 1: +45 lb × 6
Set 2: +45 lb × 6
Set 3: +45 lb × 6
http://bit.ly/2KtWNI1