NEW strech for the summer.

[HeavyStack]

ok so here it is brand new and improved
full detailed work outs with what went on
weekly and monthly stat checks. to c where im @

todays work out

DEAD LIFT.
225 LBS. 4 SETS @ 10 REPS

CHEST PRESS
185 LBS. 4 SETS 10 REPS

BENT OVER ROW BB
85 LBS. REVERSE GRIP 4 SETS 10 REPS

SINGLE LEG EXT.
95 LBS. 12 REPS EACH SIDE

COMPUND SEATED ROW
180 LBS. 4 SETS 10 REPS

LEG EXT 80 LBS. EACH LEG
4 SETS 10 REPS

ABS TOMORROW AND SMALL MUSCLE GROUPS

EATING MEALS A DAY BAD MEALS GOOD MEALS PREPARING WHILE ON JOB NOT EASY USE LOTS OF SUPPLEMENTS

[HeavyStack]

Stats:
M 180 Lbs. 5'11"
Dont Know The Rest Will Let You Know Tomorrow

[HeavyStack]

these prog pics are from 5 months ago.

[HeavyStack]

ok today

well i had kre alykline supp 1
opti men by ON

pro nos

X-tend 6 scoops it tells me


work out

shoulder press 155 4 x 10

incline supinated bicep curls
25 lbs. each 4 x 10

tricep press down machine reverse grip
210 lbs. 4 x 10

also tricep press downs
100 lbs. 4 x 10

thats it for today tomorrow gonna put chest back legs and abs

[HeavyStack]

yesterday:

Dead lift 225 lbs. 4 x 10

bench press 225 lbs. 4 x 10

seated row 210 lbs. 4 x 10

one legged press 200 lbs. each side

[HeavyStack]

the lemonade X tend is getting better.

todays workout

shoulder press 170 lbs. 4 x 10

bicep curls bar 75 lbs.

scull crushers bar 75 lbs.


thats it may do intervals later .
well c will post later

[HeavyStack]

one more thing stats i said id post them here they are

5'11" 178 lbs.

14.3 % bf

15 1/2" neck
48 1/2" shoulders
37 1/2" chest
15" arm (cold and not flexed)
32 1/8" waist
24" thighs
15 1/2" calfs

theres all the stats

[WannaGetLean]

I didn't know you had a workout journal:)

Looks good so far!

[HeavyStack]

hey thanks for checking it out i have another one as well but i just started this one lol


no work out today.

tomorrow

[WannaGetLean]

hey thanks for checking it out i have another one as well but i just started this one lol


no work out today.

tomorrow

I wasn't sure which one to write in..so i just chose this one!:)

Have a great day off.

[HeavyStack]

thanks yah ive been writing in this one. smile
day off was good yesterday today

bench press 225 lbs.

incline press 210 lbs.

compound row 210 lbs.

v pull down 180 lbs.

[HeavyStack]

oh sunday day off hehe.

back to work on monday.

will make it my leg day.

[HeavyStack]

Chest And Back Today

[HeavyStack]

Chest:
bench press 225 lbs.
tri set
incline 210 lbs.
tri set
flys 30 each hand

4 x 10

[HeavyStack]

not much today legs 200 lbs. single leg press
85 lbs. stiff leg dead lift
500 lbs. leg press

[HeavyStack]

ok i havent written in a while but im still doing great.
its just been alot to endure these past couple days ive been work shifts of 8 hours. then i had to go to traffic school so i had no time to write.

[HeavyStack]

Sunday off

well i got my new supplement in the mail yesterday and im gonna try it out tomorrow and in a week i'll let you know how it goes.
the product is called stemulite
and it recently just came out.

[HeavyStack]

monday chest and back 3 exercises each

flat bb

incline db and

fly db

back
seated row

v pull down

one arm row

[HeavyStack]

tuesday

Armsenal

bicep curl regular 50 lbs each db

hammer curl 45 lbs. each db

incline supinate 35 lbs. each db

triceps

french press 65 lbs. bb

one hand over head press 30 lbs. db

dips machine 270 lbs.

shoulders
rotary shoulders 100 lbs.

front raise 30 lbs. db each

military press 150 lbs.

[HeavyStack]

today ran for 2 miles
hit time 18 min

[HeavyStack]

today

chest back leg

[HeavyStack]

well from monday to thursday did more reps o my bench
thinking i will increase weight one monday

everything feels easier time to increase weight.

[HeavyStack]

ok im shifting to a new work out to lean out for summer its
circuit training with 16 reps 3 sets and intervals afterwards.

[HeavyStack]

today running in da 115 degree heat

[HeavyStack]

ok

chest reps 16 sets 3

bench press 145 lbs.

incline 145 lbs.

flys 25 lbs each hand

back

v bar pull down (aka close grip)
80 lbs.

wide grip 80 lbs.

and compound row 150 lbs.

10 min bike lv 7

10 min cross trainer lv 10

10 min treadmill 7.5 speed no incline

supps the usual stemulite

x tend

[HeavyStack]

oh well havent been here for a while but progress is going great hope all goes well with everyone out there will update with pics soon.

[HeavyStack]

well its 4th of july and im having a blast been working hard and im doing great will get pics up soon

[KLinehan3]

hows the stemulite?

[HeavyStack]

its very good it works great. since ive been using it strength has gone up,
my measurements have increase as well as i have dropped 10 lbs.
good sleep at night and full of energy the next day

[HeavyStack]

hello all i am back in action have dropped to 170 lbs. while adding inches to my body. yay for muscles
its good to be back and recording. end of summer is comming and im having a blast hope yall have fun.

[HeavyStack]

well been away for a while again and my results are comming in will update with new pics soon cant wait gonna bulk up now which means serious working out and eating.

[HeavyStack]

well been doing good here. hows everyone out there?
will post with new pics soon its a new week which mean its time to work

[HeavyStack]

well im back im gonna put new pics up soon. by the end of the week modt likely.

[HeavyStack]

okay so last week was the begining now its time to work i up
did okay bench pressed not where my old marks are do to shoulders probs

everything is comming in good working on my legs more so i can get some def in

[HeavyStack]

friday did all legs what a brutal day in the gym couldnt walk after the work out

[HeavyStack]

hey its been a while i sprained my leg and was out for a while done some good work outs for upper body also was out for my birthday
so now i am back and commited


last week did work out monday cardio tues
work out wed
thurs cardio
and friday work out

[HeavyStack]

worked out monday it was a good work out

[HeavyStack]

ok the work outs for this week were great got in whole body 3 times this week
with 10 reps in nxt week will be 3 X 16
till then c ya

[HeavyStack]

hey this week was great with the 16 those suckers burned badly now its time to hit 12

[HeavyStack]

ah weekend recovery
cant wait to start up again monday

[HeavyStack]

well its the week of thanksgiving
thursday no work so i dont know if i can get my work out in
i got the keys to the gym so maybe i'll go for a few hours in da morning

other then that still recovering from the sprained ankle i feel like i keep making it worse after it feels good so now i am wearing a brace till its fully healed

other then that im trying to get up to 200 lbs.

[HeavyStack]

ok gonna start a new journal hopefully its more exciting