Tuesday
Back-Triceps
Warm-up
50 Hyper-extensions
50 Hanging Leg raises
30 min Cardio
Am Compounds............Back
Stiff arm pulldowns Feeder''s........150x40 180x40 Working set 300x8
One arm bent over rows-Feeders.......165x25 195x25 200X25 Working
set 165x12
Rack pulls/Shin high, Feeders......295x25 375x25 475x25 Working set 525x12
Assisted pull ups.....................................3 sets wide grip 3 narrow grip
DB shrugs...............................................3 sec contraction 145x25 185x25
200x8
DC stretch
AM Triceps
Compounds
Warm-up
Triceps pull/pushdowns
Close grip bench Feeders....135x40 295x25 365x25..Working set 405x10
Skulls W/Ez curl-- Feeders....50x25 75x25 105x25 Working set 125x12
Back PM Pump
Warm-up
50 Crunches
50 Hyper-extensions
30min Treadill
Giant set:
Chest assisted T-bar rows........................180x25 180x25 180x25
Single arm pullback machine...................80x50 80x50 80x50
Assisted Pull-ups......................................3 sets wide grip.3 sets narrow grip
Underhand lat pulldown.............................145x25 145x25 145x25
DC Stretch.
Tri's Pm pump
Super set.
Tricep Pulldowns/pushdowns V-Bar.......................50x25 75x25 135x25.
Behind the back/seated Rope extensions from the bottom pulley..60x25 70x25 80x25
Across body side tricep pulldowns.............................35x25 35x25 35x25
Weight empty 293.2#'s
12 point pinch 11.3%Bf
Gear
500mg Sunrise Pharma Heritage Test Cyp W/K
2ius Sunrise Pharma, Pharma blues HGH pre bed.
10mg Sunrise Pharma Cialis
10mg Sunrise Pharma Nolvadex
