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2,622 | 253 | 20 | 228 |
2,260 | 284 | 44 | 192 |
leg curls 2.1.2.3 tempo lit my hams on fire
3 sets
squats
1x warm up
4x working sets 12 reps knees and toes out~heavvy weight
squat machine I think its a hammer, not sure though
1x20
3x10-12 light weight
leg extensions
1x15
4x20 some static resistance incorporated in
hanging leg raises
4 sets to failure
kick ass day today!
cals, carbs, fat, protein
2,260 284 44 192
3,233 | 328 | 65 | 266 |
3,141 | 443 | 77 | 203 |
overhead barbell press super set with laterals to warm up 2 sets each
over head db press
5x10-15 reps very slow rep count
side laterals and rear laterals superset 4 sets each
SHOULDERS are on fucken FIRE!
barbell front raises
4 sets
tricep rope pressdowns
5x12-15 reps
single rope pressdowns
3x10
incline z bar extensions
1xfailure
flat bench z bar extensions
2x10
1,901 | 196 | 59 | 165 |
pull ups
4 sets, slow, controlled, held a 2 count with chin above bar
HS pull downs
4 sets
Db rows
5 sets
cable rows
5 sets
cable pulldowns wide grip
5 sets
hanging leg raises
3 sets
macros so far
cals-carbs-fat-protein
1,901 196 59 165
2,548 | 272 | 79 | 204 |
Incline flies -- I super set with laterals, 10lb DB's are used just to warm the shoulders and fill them with up blood.
6 sets
Incline presses
4 sets
Flat presses
5 sets
cable decline flies
5 sets
seated chest press
2 heavy sets
1 drop set, increments of 20
2,791 | 339 | 49 | 255 |
Incline flies -- I super set with laterals, 10lb DB's are used just to warm the shoulders and fill them with up blood.
6 sets
Incline presses
4 sets
Flat presses
5 sets
cable decline flies
5 sets
seated chest press
2 heavy sets
1 drop set, increments of 20
Incline flies -- I super set with laterals, 10lb DB's are used just to warm the shoulders and fill them with up blood.
6 sets
Incline presses
4 sets
Flat presses
5 sets
cable decline flies
5 sets
seated chest press
2 heavy sets
1 drop set, increments of 20
I like that combo!
I do the exact samething with 10lb dumbells to get good & warmed up.
Like how you're hitting different angles..
I like to warm up the secondary and antagonist muscle groups along side of hitting different angles, I have better WO's because of it. Do you find the same thing true?
leg curls
8 sets various reps and tempos, very high intensity
squats
5 sets 20 rep counts
leg extensions
3 sets
bike 25 minutes
3,923 | 472 | 128 | 259 |
4,266 | 582 | 102 | 288 |