Search:

(MONDAY)
Squats 3x4-6
DB Rows 3x6-8
Incline DB Press 3x6-8
Chin Ups 3x4-6
Cable Lateral Raises 3x10-15
Overhead Extension 3x6-8
Seated Hammer Curls 3x6-8
Face Pulls 3x10-15
Weighted Plank...

There's this girl, she goes to same school that I do, but in about 2 months I will be out and that is almost sure we won't be seeing each other very soon, until we get to know each other. The thing...

what did you do for delts & arms?

For past few months i've been struggling to eat even 3k calories a day, srsly it's like a hell to me.. the worst thing is that i need about 3.3k calories to even maintain my current weight. Anyone...

in, would use to buy books for school

OptimaLife
Lifematter
AlphaBe
Alphaboard
Alphabout
Alphaway
Alphantastic (LOL)

In a state of heaven

The Evil ID (Mark Sherry Remix), damn this track is so powerful

A
Squats 5x5 @ 70kg
Bench Press 5x5 @ 53kg
Barbell Row 5x5 @ 58kg
Overhead Shrugs 3x8 @ 22kg
Skullcrusher 3x8 @ 12kg
Chins 3x7,6,6 done with resistance bands
Good Mornings 2x10 @ 20kg

B

A
Squats 5x5 @ 62kg
Bench Press 5x5,4,3,3,1 @ 58kg
Barbell Row 5x5 @ 52kg
Overhead Shrugs 3x8 @ 20kg
Skullcrusher 3x8 @ 12kg
Chins 3x8,6,6 done with resistance bands
Good Mornings 2x10 @ 18kg

A
Squats 5x5 @ 58kg
Bench Press 5x5 @ 55kg
Barbell Row 5x5 @ 50kg
Overhead Shrugs 3x8 @ 20kg
Skullcrusher 3x8 @ 10kg
Chins 3x8,6,6 done with resistance bands
Good Mornings 2x10 @ 18kg...

strong start of the week with glutes training
btw. they may be sore after Sunday

A
Squats 5x5 @ 52kg
Bench Press 5x5 @ 52kg
Barbell Row 5x5 @ 48kg
Overhead Shrugs 3x8 @ 18kg
Skullcrusher 3x8 @ 10kg
Chins 3x5-8 'negatives'
Good Mornings 2x10 @ 15kg
Weighted Crunches 3x10 @...

Squat 5x5 @ 52kg
Deadlift 1x5 @ 60kg
Standing Press 5x5 @ 28kg
Barbell Row 5x5 -10% @ 40kg
CGBP 3x8 @ 28kg
Straight Bar Curl 3x8 @ 15kg
Hanging Leg Raises 3x10
+ Face Pulls

Squat 5x5 @ 50kg
Bench Press 5x5 @ 50kg
Barbell Row 5x5 @ 45kg
Overhead Shrugs 3x8 @ 18kg
Skullcrusher 3x8 @ 10kg
Chins 3x5-8 'negatives'
Good Mornings 2x10 @ 15kg
Weighted Crunches 3x10 @ 5kg

It's high time for me to make my own workout log and most important - stay consistent with lifting and hitting macros. These two things were the reasons why I had no progress, my lifts couldn't go up...

Bryan Kearney 2 hour MEGAMIX on ah.fm

http://ah.fm/player/

tune in brahs FAST!

Ben Nicky's set on EOYC 2013 was so fawkin beautiful
You have to check it 140bpm brahs, that was complete headf**k

PUSH
Bench Press 3x5
Seated Barbell OHP 3x5
Incline Barbell Press 3x6-10
Lateral Raises 4x10
CGBP 3x8-12
Single Arm Tricep Extension 3x8-12
Barbell Shrugs 4x8-12

5 for squats