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    Strongggg

    Strongggg
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    chest shoulders triceps

    incline bench medium grip 180kg 3reps
    standing military press 105kg 9reps
    vbar pressdown 40kg 27reps
    french press 22.5kg 8reps
    machine flys 100kg 22reps
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    chest shoulders triceps

    bench press flat foot 105kg 29reps
    incline bench 105kg 23reps
    machine flys 60kg 50reps
    side raises 15kg 30reps
    front raises 12.5kg 40reps
    tricep pushdowns 35kg 31reps
    french press 15kg 28reps
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    legs

    deep leg press 220kg 80reps
    leg curl 25kg 80reps
    leg extensions 25kg 60reps
    leg raises 70reps
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    back and biceps

    wide grip pulldown below chin 100kg 23reps
    vbar pulldown below chin 100kg 23reps
    vbar cable row 100kg 38reps
    elbows back barbell curl 60kg 15reps
    elbows back hammer curl 10kg 40reps

    easy
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    nah i just check my weight for reps records and...

    nah i just check my weight for reps records and choose the easiest looking one to beat normally, sometimes i may feel like beating a 10rep record sometimes a 30rep record
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    28,181

    chest shoulders triceps

    narrow grip bench press feet flat 100kg 25reps
    narrow grip incline 100kg 20reps
    dips mex 35reps
    machine flys 55kg 50reps
    cable pressdowns 30kg 33reps
    french press 12.5kg 33reps
    side raises...
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    523
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    28,181

    legs

    leg press 220kg 60reps
    leg curl 20kg 60reps
    leg extensions 20kg 60reps
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    523
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    28,181

    upper body

    narrow grip bench 145kg 13reps
    narrow grip incline 125kg 14reps
    pulldowns below chin 105kg 20reps
    cable rows 100kg 30reps
    tricep pressdowns 25kg 40reps
    standing concentration curls 20kg 19reps...
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    523
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    28,181

    chest shoulders triceps

    narrow grip bench press flat foot 140kg 14reps
    narrow grip incline 120kg 16reps
    narrow grip standing military 80kg 17reps
    machine flys 100kg 12reps 2 sets 1minute rest
    strict side raises 10kg...
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    523
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    28,181

    back and biceps

    pulldown below chin 100kg 20reps
    one arm dumbell row 70kg 20reps
    standing concentration curl strict 30kg 6reps
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    523
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    28,181

    legs

    deadlift off floor deadstop 270kg/595lbs 7reps
    hacksquat calf raises 300kg 100reps
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    523
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    28,181

    chest shoulders triceps

    medium grip bench feet flat unracking bar alone
    160kg 10reps 8reps 4reps 4reps 2minute rests
    strict side raises 15kg 12reps 12reps 12reps 12reps 1minute rests
    cable pressdowns 40kg 12reps 12reps...
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    523
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    28,181

    back and biceps

    strict yates row 190kg 15reps
    pullups no straps 10reps 1minute 10reps 1minute 5reps
    rear delt machine 60kg 10reps 1minute 10reps 1minute 10reps
    elbows back barbell curl 60kg 10reps 1minute 7reps...
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    i didnt really expect 9reps though already, and i...

    i didnt really expect 9reps though already, and i weigh 266lbs on a morning or so. i will keep gaining weight so it will go up more probably
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    legs

    thanks^^

    squat no knee wraps 270kg 9reps, like i said building a big squat
    1leg hamstring curl 30kg 21reps, right leg hamstring tendon too weak when flexing so cant put any power in.
    hack squat...
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    chest shoulders triceps

    deadlift should go up alot more,only getting back to them, thats pretty much my baseline. squat should go up to.

    today chest shoulder tricep

    flat foot medium grip bench
    160kg 10reps 9reps...
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    523
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    28,181

    back and biceps

    strict yates row 185kg 15reps
    elbows back barbell curl 60kg 13reps 85kg 1reps pr for the bar
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    523
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    28,181

    legs

    deadlift deadstop 265kg 7reps, second session already gone up loads from 1 session
    1leg hamstring curl 25kg 32reps
    standing calf raise 340kg 100reps
    decline crunch 35reps
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    523
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    28,181

    chest shoulders triceps

    wider grip bench press feet flat 195kg 4reps, nearly broke wrists because of bar rotating
    standing military press 125kg 2reps
    close grip bench press feet flat 170kg 6reps
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