Hey there all sorry for the delay!
Took 5 caps before be bed.
MY workout for the day my split got messed up this week so I did this workout:
Chest and Triceps
Exercise 1: Wide Grip Barbell Bench Press
2 minute breaks between sets
1.Set 1: 6 Repetitions - 70% of 1 RM
2.Set 2: 6 Repetitions - 80% of 1 RM
3.Set 3: 6 Repetitions - 80% of 1 RM
4.set 4: 6 Repetitions - 70% of 1 RM
Exercise 2: Incline Dumbell Bench Press
2 minute breaks between sets
1.Set 1: 10 Repetitions - 60% of 1 RM
2.Set 2: 6 Repetitions - 80% of 1 RM
3.Set 3: 6 Repetitions - 80% of 1 RM
4.Set 4: 6 Repetitions - 80% of 1 RM
Exercise 3: Decline Cable Crossovers
1 minute and 30 second breaks between sets.
1.Set 1: 8 Repetitions - 70% of 1 RM
2.Set 2: 6 Repetitions - 80% of 1 RM
3.Set 3: 6 Repetitions - 80% of 1 RM
4.Set 4: 6 Repetitions - 70% of 1 RM
Exercise 4: Tricep Dips
2 minute breaks between sets
1.Set 1: 8 Repetitions
2.Set 2: 8 Repetitions
3.Set 3: 8 Repetitions
4.Set 4: 6 Repetitions
Exercise 5: Overhead Rope Tricep Extension
2 minute breaks between sets
1.Set 1: 8 Repetitions - 70% of 1 RM
2.Set 2: 6 Repetitions - 80% of 1 RM
3.Set 3: 6 Repetitions - 80% of 1 RM
4.Set 4: 6 Repetitions - 80% of 1 RM
Then 25 min LISS cardio on the elliptical.
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Thread: AppNut HGH-up log
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08-13-2014, 09:09 PM #1
- Join Date: Sep 2013
- Location: Wisconsin, United States
- Age: 29
- Posts: 627
- Rep Power: 766
AppNut HGH-up log
** VEGA BACK IN BLACK CREW **
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08-14-2014, 03:47 PM #2
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08-14-2014, 08:11 PM #3
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08-14-2014, 09:37 PM #4
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08-15-2014, 03:56 AM #5
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08-15-2014, 10:51 AM #6
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08-18-2014, 05:44 AM #7
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08-18-2014, 05:46 AM #8
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08-18-2014, 07:10 PM #9
- Join Date: Sep 2013
- Location: Wisconsin, United States
- Age: 29
- Posts: 627
- Rep Power: 766
Thanks! Sorry for all the delays
Thank you!
lol Red sox is my favorite team!
Haha
I was doing this split for awhile, but I followed the 30 days out program on BB.com during july. Now I'm gonna have to make a ton of adjustments. I have about a 3 month season of XC running @ my college. So basically I'm running anywhere from 2-6 miles 6 days a week. +plus lifting, all I got to do is train hard and eat right to build and maintain my lean gains! Then lean bulk for awhile when my season ends.
Sun: Chest/Tris
Mon: Shoulders and core
Tues: I run at least a 5k and then hill sprints
Weds: Back and Bi's
Thur: same as Tues or I do HIIT cardio
Fri: Legs
Sat: rest day. I also train abs/core every other day.
HGH-up really helps with recovery, I sleep amazing which is great for a college XC runner lol. This week we have practice bright n early.
Didn't lift today due to just being busy with college life lol. But I did have my first XC team practice today. It was a fun one basically we ran across town taking selfies with as many churches we could in 1 hour.** VEGA BACK IN BLACK CREW **
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08-19-2014, 04:00 AM #10
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08-21-2014, 08:19 PM #11
- Join Date: Sep 2013
- Location: Wisconsin, United States
- Age: 29
- Posts: 627
- Rep Power: 766
Haha I agree I love them to death though I'm originally from MA.
Thank you!
Today was a 7 mile kayak and then later a night run for my XC practice, we ran on this paved trail with glowsticks it was awesome. I think for lifting I might start AMP: Marc Megna's 8-Week Aesthetics Meets Performance Trainer and just leave the cardio portion out as I'm doing enough as it is lol.** VEGA BACK IN BLACK CREW **
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08-27-2014, 07:19 PM #12
- Join Date: Sep 2013
- Location: Wisconsin, United States
- Age: 29
- Posts: 627
- Rep Power: 766
Front Barbell Squat
4 sets of 5 reps, 90 seconds rest between sets
Bent Over Two-Dumbbell Row
4 sets of 5 reps, 90 seconds rest between sets
Stiff-Legged Barbell Deadlift
4 sets of 5 reps, 90 seconds rest between sets
Dumbbell Shoulder Press
4 sets of 5 reps, 90 seconds rest between sets
Dumbbell Shoulder Press
4 sets of 5 reps, 90 seconds rest between sets
Barbell Hip Thrust
4 sets of 5 reps, 90 seconds rest between sets
Calf Press
4 sets of 5 reps, 90 seconds rest between sets** VEGA BACK IN BLACK CREW **
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08-27-2014, 08:15 PM #13
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08-28-2014, 06:50 PM #14
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09-02-2014, 09:12 AM #15
- Join Date: Sep 2013
- Location: Wisconsin, United States
- Age: 29
- Posts: 627
- Rep Power: 766
Yes I did thanks I'm following the AMP: Marc Megna's 8-Week Aesthetics Meets Performance Trainer. College is kicking my butt right now, but I will do my best to update here more often. Once again thank you app nut for the HGH-up it is doing wonders for me. Ive been having great recovery and hella restful sleeping.** VEGA BACK IN BLACK CREW **
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09-09-2014, 09:02 AM #16
- Join Date: Sep 2013
- Location: Wisconsin, United States
- Age: 29
- Posts: 627
- Rep Power: 766
XC weightlifting routine:
Incline DB bench press 3 sets x 10 reps
Back squat 4 sets x 8 reps
Tricep pulldowns 3 sets x 10 reps
DB lunges 4 sets x 8 reps
Bicep curls 3 sets x 10 reps
Calf raises 4 sets x 8 reps
Lateral raises 3 sets x 10 reps
Romainian Deadlift 4 sets x 8 reps
Then I did some hip work ie: hip extension, flexion, adduction, and flexion** VEGA BACK IN BLACK CREW **
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