Monday workout for chest and triceps 7/14/14
1. Flat Barbell Bench:
1 x 135 x 15
1 x 155 x 12
1 x 185 x 10
1 x 205 x 10
1 x 225 x 10
1 x 245 x 6 [best so far since getting back in the gym. working toward those goals steadily xD]
2. Incline Dumbell:
1 x 60 x 12
1 x 75 x 10
1 x 85 x 9
1 x 100 x 4
3. Incline Dumbell Fly:
1 x 35 x 15
1 x 45 x 10
4. Single arm cable Fly:
2 x 60 x 10
5. Close-Grip Bench:
2 x 135 x 10
1 x 185 x 6
6. Tricep Rope Pushdown:
1 x 120 x 12
1 x 150 x 8
1 x 180 x 7
7. Flat bar tricep pushdown:
1 x 130 x 12
1 x 150 x 10
1 x 170 x 8
8. single arm reverse pulldown:
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07-14-2014, 04:08 PM #31My Nano vapor and Amino build Log:
http://forum.bodybuilding.com/showthread.php?t=153310691
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07-16-2014, 03:42 PM #32
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07-16-2014, 03:51 PM #33
back/bi workout for Tuesday 07-16-14
Conventional Deadlift:
1 set 135 x 15
1 set 225 x 10
1 set 315 x 6
1 set 365 x 2
Reverse Grip barbell rows:
1 set 135 x 12
1 set 155 x 10
2 sets 175 x 8
Seated Cable rows:
3 sets 300 x 10
Single arm dumbbell rows:
3 sets 85 x 10
Wide grip pullups (finger tips)
2 sets BW x 5
Wide grip cable lat pull downs:
3 sets 160 x 8
1 set 120 x 14 (failure)
Single arm cable lat pull downs:
1 set 120 x 12
1 set 140 x 10
1 set 160 x 8
Straight bar curl:
1 set 85lb 8 rep
Ez bar curls (wide grip):
1 set 75 x 10
1 set 85 x 6
1 set 85 x 6
Dumbbell preacher curls:
1 set 25 x 12
1 set 35 x 8
1 set 40 x 6
My Nano vapor and Amino build Log:
http://forum.bodybuilding.com/showthread.php?t=153310691
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07-17-2014, 09:51 AM #34
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07-17-2014, 03:28 PM #35
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07-17-2014, 03:49 PM #36
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07-17-2014, 03:58 PM #37
chest workout for 7/17/14
Incline bench barbell:
1 set 135 x 12
1 set 185 x 8
1 set 205 x 5
1 set 225 x 4
Incline bench dumbbell:
1 set 85 x 10
2 sets 95 x 7 each one
Flat barbell bench:
1 set 235 x 6
1 set 235 x 4
1 set 255 x 3
Cable flys:
3 sets 50 x 10
Flat dumbbell flys:
3 sets 50 x 8
(Next 3 are superset, with no rest between sets and 2 minutes between the 3 rounds)
Dips: bw x 15
Incline pushups with parallel bars (going past parallel): bw x 10
Swiss ball pushups: bw x 10
Close grip bench:
1 set 135 x 10
1 set 155 x 8
Cable rope pulldowns:
1 set 140 x 12
1 set 160 x 12
1 set 180 x 12(failure)
25 minutes on treadmil to finish the workoutMy Nano vapor and Amino build Log:
http://forum.bodybuilding.com/showthread.php?t=153310691
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07-18-2014, 12:53 PM #38
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07-20-2014, 08:08 PM #39
enjoyed the weekend off from the gym and got to spend some quality time with my family and friends. I think I have a couple scoops left in the pump-extreme and peak 400 so hopefully I can get a couple more workouts out of it!!!
My Nano vapor and Amino build Log:
http://forum.bodybuilding.com/showthread.php?t=153310691
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07-22-2014, 02:04 PM #40
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07-22-2014, 03:22 PM #41
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07-22-2014, 03:42 PM #42
Monday workout for 07/22/14
Chest Triceps
Incline Dumbbell Press:
1 @ 65 x 12 reps
1 @ 75 x 10 reps
1 @ 85 x 8 reps
1 @ 95 x 6 reps
Incline Barbell Bench:
1 @ 135 x 12 reps
1 @ 155 x 10 reps
1 @ 185 x 8 reps
Flat bench:
1 @ 135 x 12
1 @ 185 x 8
2 @ 225 x 3
2 @ 245 x 2
1 @ 275 x neg (8 second)
Incline Cable flys:
3 @ 60 x 8
Dips:
2 @ 20 x BW
Tricep rope extensions:
1 @ 60 x 15
1 @ 120 x 10
1 @ 140 x 10
Tricep v bar pushdowns:
1 @ 160 x 12
1 @ 180 x 10
1 @ 200 x 8
I felt so weak today after doing incline bench and then attempting to do flat directly after that. I do not think I will try that again since my workout was terrible todayMy Nano vapor and Amino build Log:
http://forum.bodybuilding.com/showthread.php?t=153310691
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07-22-2014, 03:43 PM #43
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07-23-2014, 08:19 AM #44
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07-23-2014, 02:57 PM #45
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07-24-2014, 08:35 AM #46
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07-24-2014, 08:38 AM #47
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07-29-2014, 07:36 AM #48
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07-29-2014, 02:19 PM #49
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07-29-2014, 02:26 PM #50
back/bi workout for 7/29/14
Conventional Deadlift:
1 set 135 x 15
1 set 225 x 10
1 set 315 x 6
1 set 365 x 2
Reverse Grip barbell rows:
1 set 135 x 12
1 set 155 x 10
2 sets 175 x 8
Seated Cable rows:
3 sets 300 x 10
Single arm dumbbell rows:
3 sets 85 x 10
Wide grip pullups (finger tips)
2 sets BW x 5
Wide grip cable lat pull downs:
3 sets 160 x 8
1 set 120 x 14 (failure)
Single arm cable lat pull downs:
1 set 120 x 12
1 set 140 x 10
1 set 160 x 8
Straight bar curl:
1 set 85lb 8 rep
Ez bar curls (wide grip):
1 set 75 x 10
1 set 85 x 6
1 set 85 x 6
Dumbbell preacher curls:
1 set 25 x 12
1 set 35 x 8
1 set 40 x 6My Nano vapor and Amino build Log:
http://forum.bodybuilding.com/showthread.php?t=153310691
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08-01-2014, 09:05 AM #51
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08-08-2014, 12:48 PM #52
- Join Date: Jan 2012
- Location: Oviedo, Florida, United States
- Age: 35
- Posts: 3,067
- Rep Power: 3378
make sure to check out the new logs starting in the the new Promo
We will post the links to the logs in the promo thread http://forum.bodybuilding.com/showth...hp?t=163327201IG: Infamous_dedication
Subscribe to Cret-Nation Community
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08-14-2014, 12:45 PM #53
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