Melting fat with Giant Sports Dexamine

[Jewski12]

Changed my Monday leg training a bit. Doing the big 2 with as much weight as I can for 8-10 reps then all the isolated exercises with a rep range from 12-30 reps. I will do something similar on Thursday as well.

My chest routine is going to change too. I will be doing more barbell work from here on out.

[Jewski12]

Tuesday: Back & Biceps

Pull Downs
90×12 warm-up
120×12
150×12

V-Bar Pulldown
90×12 warm-up
110×10
130×12


Cable rows (Wide overhand grip)
100×12 warm-up set
120×12

Rows
100×12 warm-up
120×12
150×12

Pullovers
30×12 warm-up
40×10
50×10

Deadlifts
225×10
320×6

Barbell Curls
50×10 warm-up
70×10
95×8
Superset with
Dumbbell Preacher Curl
25×10 warm-up
30×10
30×8

Cable Rope Curls (Drop set to failure)
40×12
1×10
1×10
1×9

[PJUNGSBERGER]

Any changes in size/weight/BF?

Thanks,


PJJ

[Jewski12]

Any changes in size/weight/BF?

Thanks,


PJJ

Since 1/21/2013 I am down -8.8 pounds. My stomach did go down a lot my friend. I would say around 2 inches give or take. I did go up in my arms measurements to 18 3/8. Overall I am very excited!!! I think if I can get down to 220 I'm going to look like a freak lol

[Jewski12]

Wednesday: Shoulders and Triceps

Military Press
140×15 warm-up set
170×12 warm-up set
190×9

Laterals
25×12 warm-up set
30×10
40X 8

Cable Laterals
20×15 warm-up set
25×12

Front Raise
20×12 warm-up set
30×10

Face Pull
30×15 warm-up set
40×15 warm-up set
45×15

One arm Barbell Shrugs
90×15 warm-up set
90×12 warm-up set
90×12

One arm barbell Behind the back Shrugs
55×15 warm-up set
60×12 warm-up set
70×12

Rope Press Downs
15×20 warm-up set
25×20 warm-up set
35×16

Decline Extensions
55×15 warm-up set
60×15

Triceps Cable Dips
100×12 warm-up set
120×12
130 X 12

[Jewski12]

Thursday: Legs & Calves

Leg Press
270 × 15 warm-up set
400X12
500 ×12
600×9

Leg Curl
75 x 12 warm-up
85 x 12
105 x 12

Leg Extensions
140× 12 warm-up set
175×12
200 ×12
130X 21

Leg Press (hamstraing)
270 × 15 warm-up set
270 ×15
270 ×15
Superset with Calf Raise
270 x 20 3 sets

Seated Calf Raise
270X 20 3 sets

[Jewski12]

Today is a off day for me but i will be doing 30 min incline steady cardio and shoveling a shyt load of snow hahaha

Maybe abs too

[Jewski12]

Saturday: Chest, Biceps and Triceps

Incline Barbell Press
140×12 warm-up set
160×12 warm-up set
185×10

Bench Presses
185×12 warm-up set
225×12 warm-up set
240×7

Incline Dumbbell Flyes
1×10 warm-up set
1×8

Reverse Bench Presses

160×12 warm-up set
180×12

Decline bench Press
225 X 12

Incline Flys
25×12 warm-up set
35×12

Alternating Curls
25×10 warm-up set
30×10
40X 7

Preacher Curl
25×12 warm-up set
35×12

Concentration Curl
25×12 warm-up set
25×12 warm-up set
25×12

Tricep Rope

20×20 warm-up set
25×20 warm-up set
25×16


Over Head
60×12 warm-up set
85×12

Cable Dips
100 X 12
100 X 12