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    Back/Biceps

    Back/Biceps

    Nautius Explode Pulldowns 1pl ea side x 10, 2 pl x 6, 3 pl x 6, 4 pl pl ea side x 6, 5 pl + 35 ea side -260 ea side (520 total) x 6 + 1 FR ea side- up 10 lbs and 1 rep each side!
    ...
  • Replies
    704
    Views
    67,469

    Pecs/Delts/Triceps

    Warmup

    Nautilus laterals 120 x 10 ea side, 220 x 10 a side,
    Stack + 130 = 380 x 16 + 2 FR

    Nautilus Double Chest Flye 120 x 10 ea side unilaterally, 220 x 6 ea side, stack- 250 + 80 - 330 x...
  • Replies
    704
    Views
    67,469

    Leg Workout

    Legs -

    Nautilus Leg Extensions 120 x 10, 230 x 10 pre exhausted w

    Vertical leg presses
    Sled +290 x 10, 470 x 10, + 650 lbs x 8 - up 1 rep much better!- stronger, better form and ROM)
    ...
  • Replies
    704
    Views
    67,469

    Back/Biceps

    Back/Biceps

    Nautius Explode Pulldowns 1pl ea side x 100, 2 pl x 10, 3 pl x 10, 4 pl x 3- neuromuscular facilitation bilaterally, 5 pl + 25 ea side (500 total, 250 a side) x 5 + 2 FR ea side - up...
  • Replies
    704
    Views
    67,469

    Pecs/Delts/Triceps

    Warmup

    Nautilus laterals 120 x 10 ea side, 220 x 10 a side, stack + 75- 325 x 10 ea side
    stack + 150 = 400 x 9 + 2 reps- up 50 lbs for 2 less reps.

    Nautilus Double Chest Flye 120 x 10 ea...
  • Replies
    704
    Views
    67,469

    Leg Workout

    Legs -

    Nautilus Leg Extensions 120 x 10, 230 x 10 pre exhausted w

    Vertical leg presses
    Sled +290 x 10, 470 x 10, + 650 lbs x 7 (3 - felt very awkward, racked, reset, caught breath + 4...
  • Replies
    704
    Views
    67,469

    Back/Biceps

    Back/Biceps. - break-in

    Nautius Explode Pulldowns 1pl ea side x 100, 2 pl x 10, 3 pl x 6 ilaterally, 5 pl ea side (450 total, 225 a side) x 5 + 2 FR ea side - strict form- intense!

    BB Rows- ...
  • Replies
    704
    Views
    67,469

    Pecs/Delts/Triceps

    Warmup
    Nautilus laterals 120 x 10 ea side, 220 x 10 rea side, stack -250 x 10, stack + 100 = 380 x 11 side.

    Nautilus Double Chest Flye 120 x 10 ea side unilaterally, 220 x 10 ea side, stack- 250...
  • Replies
    704
    Views
    67,469

    Leg Workout

    Nautilus Leg Extensions 100 x 10, 200 x 10 pre exhausted w

    Vertical leg presses
    Sled +290 x 10, 470 x 10, + 650 lbs x 7 - Solid ROM and form!

    Nautilus Leg Extension stack + 75- 325 x 6...
  • Replies
    704
    Views
    67,469

    Back/Biceps

    Back/Biceps

    Nautius Explode Pulldowns 1pl ea side x 20, 2 pl x 10, 3 pl x 10 , 4 pl x 4, .bilaterally, 5 pl ea side (450 total, 225 each side) x 9 unilaterally each side* - up 2 reps!
    ...
  • Replies
    704
    Views
    67,469

    Pecs/Delts/Triceps

    Warmup
    Nautilus laterals 120 x 10 ea side, 230 x 10 rea side, stack -250 x 10, stack + 130= 380 x 16 + 2 FR ea side- up 2 reps ea side!*+

    Nautilus Double Chest Flye 120 x 10 ea side...
  • Replies
    704
    Views
    67,469

    Leg Workout

    Nautilus Leg Extensions 130 x 10, 220 x 10 pre exhausted w

    Vertical leg presses
    Sled +290 x 10, 470 x 10, + 650 lbs x 8-+ 1 FR -up 20 lbs and 1 FR!

    Trapbar Squats Bar + 3 pl + 25 ea side...
  • Replies
    704
    Views
    67,469

    Back/Biceps

    Back/Biceps

    Nautius Explode Pulldowns 1pl ea side x 20, 2 pl x 10, 3 pl x 10 bilaterally, 5 pl ea side (450 total, 225 each side) x 7 + 2 FR unilaterally each side- up 10 lbs ea side, 20...
  • Replies
    704
    Views
    67,469

    Pecs/Delts/Triceps

    Warmup
    Nautilus laterals 120 x 10 ea side, 220 x 10 rea side, - stack - 220 x 10 eea side, stack + 130= 380 x 14 + 2 FR ea side- up 25 lbs for 4 less reps ea side!

    Nautilus Double Chest Flye...
  • Replies
    704
    Views
    67,469

    Leg Workout

    Nautilus Leg Extensions 100 x 10- warmup

    Vertical leg presses
    Sled + 200, + 380, + 630 lbs x 8- up 20 lbs!

    Trapbar Squats Bar + 3 pl + 20 ea side (~375) x 4- up 2 reps!

    Stiff Legged...
  • Replies
    704
    Views
    67,469

    Back/Biceps

    Back/Biceps

    Nautius Explode Pulldowns 1pl ea side x 20, 2 pl x 10, 3 pl x 10, 4 pl x 10 bilaterally, 4 pl + 35 ea side (430 total, 215 each side) x 7 + 2 FR unilaterally each side.

    BB Rows-...
  • Replies
    704
    Views
    67,469

    Pecs/Delts/Triceps

    Warmup
    Nautilus laterals 210 x 20 ea side, - stack - 250 x 10 ea side, stack -250 x 10, stack + 105= 355 x 18 + 2 FR L, x 20 + 2 R side- up 3 reps L, 5 R!

    Nautilus Double Chest Flye 130 x 10 ea...
  • Replies
    704
    Views
    67,469

    Leg Workout

    Nautilus Leg Extensions 130 x 20, 240 x 10 warmups- pre ex witn
    Vertical leg presses
    Sled + 200, + 380, + 610 lbs x 8- up 1 rep- good form and ROM!

    Trapbar Squats Bar + 3 pl + 20 ea side...
  • Replies
    704
    Views
    67,469

    Back/Biceps

    Nautius Explode Pulldowns 1pl ea side x 10, 2 pl x 10, 3 pl x 10, 4 pl x 7 bilaterally, 5 pl + 30 ea side (510 total, 255 each side) x 5 + 2 FR unilaterally each side- up 5 lbs and 1 rep ea side! *...
  • Replies
    704
    Views
    67,469

    Pecs/Delts/Triceps

    Warmup
    Nautilus laterals 110 x 20 ea side, 220 x 10 ea side, stack -250 x 10, stack + 105= 355 x 15 + 2 FR ea side- off 3 reps but good form- did this set after pec exercises.

    Nautilus Double...
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