adunbar35's using IF/Leangains to get shredded!

**adunbar35** · 03-14-2013, 08:10 PM

Pull (Hypertrophy)

Bent Over BB Rows

135x10
155x10
155x10
155x10
155x11

HG Pulldowns

150x10
150x10
150x10
60x8

HS Rows

105x10
115x8
115x8

Seated DB Curls

35x9
35x9
35x8

Side Laterals

25x10
25x10
25x10

Face Pulls

75x12
75x12
75x12

25 min elliptical

**adunbar35** · 03-17-2013, 10:34 AM

Wendler 5/3/1

Squats

370 lbs (410 max)

Deads

430 lbs (475 max)

**adunbar35** · 03-17-2013, 02:30 PM

Legs (Power)

Squats

135x8
225x5
255x5
295x3
335x3 (1+)

High Bar Squats

235x8
235x8
235x8

Leg Extensions

195x9
195x9
195x9

Seated Hamstring Curls

130x10
130x10
130x10

Pull (Power)

Deads

135x8
225x5
275x5
315x5
365x8 (5+) Rep PR

Bent Over BB Rows

155x10
155x10
155x10
155x10

HS Rows

105x10
105x10
105x10

Standing BB Curls

65x10
65x10
65x10

DB Lateral Raises

25x10
25x10
25x10

Face Pulls

75x12
75x12
75x12

30 min elliptical

Amazing but brutal weekend. Went out for my buddies bday on Friday night. Insane amount of alcohol consumed plus I had a refeed which turned into
a ridiculous cheat day... oh well. Then was so hungover didn't even lift Saturday and took another refeed/cheat day. Weight on friday morning was 173.0 lbs,
weight this morning.... 182.0 lbs.... definitely mainly water but I probably did some damage...

**adunbar35** · 03-18-2013, 08:03 PM

Push (Hypertrophy)

Barbell Bench Press

165x10
165x10
165x10
165x10

Decline Barbell Bench Press

165x8
165x8
165x8

OH Press

95x8
105x7
105x7
105x7

Standing Cable Flies

27x10
27x10
27x10

Overhead DB Extension

75x10
75x10
75x10

Rope Pushdown

105x10
105x10

25 min elliptical and 30 min treadmill

**adunbar35** · 03-19-2013, 10:02 PM

Legs (Hypertrophy)

Squats

135x8
225x5
275x8
275x8
275x8

Leg Extensions

195x8
195x8
195x8
195x8

Seated Hamstring Curls

130x10
130x10
130x10
130x10

Leg Press Calves

3ppsx12
3ppsx12
3ppsx12
3ppsx12

25 min elliptical

**adunbar35** · 03-21-2013, 11:58 PM

Push

Barbell Bench Press

185x8
185x8
185x7

Decline Barbell Bench Press

165x10
165x10
165x10

OH Press

95x8
95x8
95x8

Upright Cable Flies

20x10
20x10
20x10

French Press

75x10
75x10
75x10

Triangle Pushdown

150x10
150x10
150x10

30 min treadmill

**adunbar35** · 03-22-2013, 03:39 PM

Pull (Power)

Deads

135x8
225x5
295x3
335x3
385x6 (3+) Rep PR

HG Pulldowns

150x9
150x9
150x9
60x9

HS Rows

105x10
105x10
105x10
105x10

Seated DB Curls

30x11
30x11
30x10

DB Lateral Raises

25x10
25x10
25x10

Face Pulls

75x12
75x12
75x12

30 min elliptical

**adunbar35** · 03-23-2013, 01:18 PM

Legs (Power)

Squats

135x8
225x5
255x3
285x3
315x5 (3+)

High Bar Squats

225x8
225x8
225x8

Leg Extensions

195x9
195x9
195x9

Seated Hamstring Curls

130x10
135x10
135x10

**adunbar35** · 03-23-2013, 06:51 PM

Super random but I have a project for my Sport Sociology class and I'm supposed to use social media to get some
opinions on a question we came up with. Would be greatly appreciated if you could take 30 seconds to voice your opinion.
Here's the question...

How does media portray the ideal body image for a male/female athlete?

**adunbar35** · 03-25-2013, 08:17 PM

Push (Hypertrophy)

Barbell Bench Press

135x10
185x8
185x7
185x7

Incline DB Press

65x8
65x8
65x8

OH Press

95x8
95x8
95x8

Upright Cable Flies

20x10
20x10
20x10

French Press

75x10
75x10
75x10

Tricep Bar Pushdown

155x9
155x9
155x9

25 min elliptical and 25 min treadmill

**adunbar35** · 03-26-2013, 10:37 PM

Pull (Hypertrophy)

Bent Over BB Rows

135x10
155x10
155x10
155x10
155x11

Reverse Grip Pulldowns

80x10
80x10
80x10

HS Rows

105x10
105x10
105x10

Standing BB Curls

65x9
65x9
65x9
65x9

Side Laterals

25x10
25x10
25x10

30 min elliptical

**hedrickbl** · 03-27-2013, 09:05 AM

Media question - we should all look like Usain? Bolt or a fighter that cuts to heck to make a weight class 20 lbs below his walk around weight instead of 12-15% BF.

**Anthonyxavcx** · 03-27-2013, 10:33 AM

Originally Posted by adunbar35

Super random but I have a project for my Sport Sociology class and I'm supposed to use social media to get some
opinions on a question we came up with. Would be greatly appreciated if you could take 30 seconds to voice your opinion.
Here's the question...

How does media portray the ideal body image for a male/female athlete?

Face just as important as body. Tom Brady's appearance is just as desired as Adrian Peterson's. Also success = attractive. Would any women find Kevin Durant attractive if he weren't a boss on the court? Questionable. As far as most guys think, the 10-12% and muscular look. Girls could care less and love abs/faces/personas srs.

**adunbar35** · 03-29-2013, 08:03 PM

Originally Posted by hedrickbl

Media question - we should all look like Usain? Bolt or a fighter that cuts to heck to make a weight class 20 lbs below his walk around weight instead of 12-15% BF.

Originally Posted by Anthonyxavcx

Face just as important as body. Tom Brady's appearance is just as desired as Adrian Peterson's. Also success = attractive. Would any women find Kevin Durant attractive if he weren't a boss on the court? Questionable. As far as most guys think, the 10-12% and muscular look. Girls could care less and love abs/faces/personas srs.

Thanks for the replies! Interesting you say "Face just as important as body" because that's actually something I haven't heard from all the people who have given opinions!

**adunbar35** · 04-03-2013, 09:37 PM

Pull (Power)

Deads

135x8
225x5
315x5
355x3
405x2 (1+) PR
405x2

Widegrip Pulldowns

70x12
70x12
70x12

HS Cable Rows

135x10
135x10
135x10
135x10

Seated DB Curls

30x11
30x11
30x11

DB Lateral Raises

25x10
25x10
25x10

Face Pulls

75x12
75x12
75x12

Not happy with the deads... was expecting 3 minimum. Oh well, a PR none the less! Grip definitely gave out
and the second set was just terrible form... thought I'd do it again but started to high and hips were not in
time with my back so it was all lower back no power...

**adunbar35** · 04-04-2013, 07:08 PM

Legs (Hypertrophy)

High Bar Squats

135x8
225x8
245x8
245x7
245x7

Leg Extensions

195x9
195x9
195x9
195x9

Seated Hamstring Curls

120x10
120x10
130x10
130x10

Machine Leg Press Calves

200x12
200x12
200x12
200x12

30 min elliptical

**adunbar35** · 04-05-2013, 10:08 AM

Weight: 169.8 lbs

FINALLYYYYY BROKE 170lbs! Took forever... my metabolism is a bytch! Oh well, slowly but surely

**adunbar35** · 04-05-2013, 04:43 PM

Push (Hypertrophy)

DB Press

75x10
75x10
75x10
75x10

Incline DB Press

65x8
65x8
65x8

OH Press

95x9
95x9
95x9
95x9

Upright Cable Flies

20x10
20x10
20x10

Overhead DB Extension

75x10
75x10
75x10

Rope Pushdown

105x10
105x10
105x10

25 min elliptical

**adunbar35** · 04-07-2013, 05:28 PM

Pull (Hypertrophy)

Bent Over BB Rows

135x10
155x10
155x10
155x10
155x11
155x11

HG Pulldowns

150x10
150x10
150x10
60x9

HG Cable Rows

135x10
135x10
135x10

BB Curls

65x10
65x10
65x10

Side Laterals

25x10
25x10
25x10

Face Pulls

75x12
75x12
75x12

25 min elliptical

**adunbar35** · 04-08-2013, 07:57 PM

Legs (Power)

Squats

135x8
225x5
245x5
275x5
315x5 (5+)

High Bar Squats

225x8
235x8
235x8

Leg Extensions

200x10
200x10
200x10

Seated Hamstring Curls

130x10
130x10
130x10

30 min elliptical

**adunbar35** · 04-09-2013, 10:54 PM

Push

Decline Bench Press

175x10
175x10
175x10
175x10

Incline DB Press

65x8
65x8
65x7

OH Press

95x9
95x9
95x9
95x9

Upright Cable Flies

20x10
20x10
20x10

French Press

75x9
75x9
75x9

EZ Bar Tricep Pushdown

150x8
150x8
135x10

30 min elliptical

**adunbar35** · 04-10-2013, 07:36 PM

Pull (Power)

Deads

135x8
225x5
295x5
325x5
365x6 (5+)

Wide Grip Pulldowns

140x10
140x10
140x10

HS Rows

105x10
105x10
105x10

Standing DB Curls

30x10
30x10
30x10

25 min elliptical + 25 min treadmill

Felt like shyt today... first time this cut I've felt so bad... terrible sleep last 2 nights. Think it might be due
to the fact I started taking yohimbine? I had some leftover, wouldn't but it again. I do feel as though it does
help get rid of some of the stubborn fat but who knows... anyways tomorrow is last day of class!

Gonna take the summer off and work full time and party away my weekends. Exams done on the 19th, so pumped

**adunbar35** · 04-12-2013, 01:22 PM

Legs (Hypertrophy)

Squats

135x8
225x5
275x8
275x7
275x7

Leg Extensions

180x10
180x10
180x10

Seated Hamstring Curls

130x10
130x10
130x10

DB Lateral Raises

25x10
25x10
25x10
25x10

25 min elliptical

**adunbar35** · 04-17-2013, 11:40 PM

Legs (Hypertrophy)

Squats

135x8
225x5
275x8
275x8
275x8

Leg Extensions

180x10
180x10
180x10

Seated Hamstring Curls

130x10
130x10
130x10

25 min treadmill and 25 min elliptical

Thread: adunbar35's using IF/Leangains to get shredded!

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