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  1. #1
    Registered User xBUSBYx's Avatar
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    Location: Bryant, Arkansas, United States
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    xBUSBYx's Workout Log

    So Ive been wanting to start a workout log for a little while now and finally talked myself into it. Ive kept a journal of every workout Ive done in the last 5 months and its been a great help. Hopefully posting one on here will be an even bigger asset to my fitness goals.

    When I first started my main goal was to lose fat and tone. I weighed in at 190 pounds this morning and that is as low as I would like to go. So for now I am totally stopping cardio and just continuing my strength training. For the last week I have been on a strength training cycle, low reps heavy weight. I plan on continuing that for about 4 weeks before I go back to FST-7.

    Current Supps

    Jack3d
    Pink Magic
    Optimum Whey (Delicious Strawberry)
    All American EFX Kre Alkylyn Creatine

    Diet

    Varies Day to Day, trying to keep the sodium levels low, protein at at least 100grams


    Workout Program

    I have been doing 3 sets of 5 reps trying to increase my strength, my workouts vary depending on how my body feels that day.



    I will do my best to update daily but with work and the gym my time is limited so it may be every other day. All feedback negative or positive is appreciated. Thanks guys.
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  2. #2
    Registered User xBUSBYx's Avatar
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    July 25, 7AM Legs

    Leg Press

    W/U 180x10
    1. 360x5
    2. 450x5
    3. 500x5

    Leg Press Calf Raises

    1. 500x20
    2. 500x20
    3. 450x20

    Precor Super Squat Machine(Full Squat)

    1. 180x5
    2. 270x5
    3. 230x5

    Leg Curl(Seated)

    W/U 120x10
    1. 150x5
    2. 150x5
    3. 150x7

    Full Squats

    1. 135x8
    2. 185x6
    3. 205x5

    Seated Calf Raise

    1 set of 50 reps

    135x12
    90x18
    45x20


    Tripple Set on abs

    Leg Raises x 12
    Decline Crunch x 12
    Crunch x 40

    Leg Raises x 10
    Decline Crunch x 8
    Crunch x 30


    Followed workout with protein shake, two servings of oatmeal and a peanut butter sandwich.
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  3. #3
    Registered User xBUSBYx's Avatar
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    5 PM Chest

    I normally work out once a day but I felt like going again cause I was bored, this isnt the strongest Ive been on chest but its not totally bad.


    BarBell Bench

    W/U 135x12
    1. 225x4
    2. 205x5
    3. 205x5

    Incline D/B Bench

    W/U 65x8
    1. 75x10
    2. 90x6
    3. 90x4

    Incline D/B Fly( Negativies, 3 sec down, 1 sec pause, 1 sec up, 1 sec pause )

    1. 55x5
    2. 55x5
    3. 55x4

    D/B Pullover

    1. 90x5
    2. 90x5
    3. 90x4

    D/B Bench( Negatives, 3 sec down, 2 sec pause, 1 sec up, 1 sec pause )

    1. 80x5
    2. 80x4
    3. 70x5

    Pec Dec Fly( Palms Parallel with ground )

    1. 170x8
    2. 210x5
    3. 210x5

    Cable Crossovers

    1. 80x20
    2. 60x20
    3. 60x20



    Felt like I had two bricks on my chest leaving the gym. I know its heavy on presses and thats because I am trying to get stronger in that area, normally I am fly heavy.
    My New Workout Journal

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  4. #4
    Registered User xBUSBYx's Avatar
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    7/26/2010 4PM Back

    Shoulders N Biceps were still sore going in but once I got going everything felt good, felt pretty strong, overall a good workout.


    Pull Ups( Come down to a complete stop, hang 2 sec then back up )

    1. B/W x 5
    2. B/W x 6
    3. B/W x 4

    Wide Grip Lat Pullodowns

    1. 140 x 8
    2. 160 x 8
    3. Drop Set(Do weight till Failure, drop 40 lbs, do till failure, repeat.)
    1. 180 x 5
    2. 140 x 7
    3. 100 x 9
    4. 60 x 12

    Dumbbell Row

    1. 90 x 8
    2. 100 x 8
    3. 110 x 8

    Close Grip Cable Row

    1. 160 x 12
    2. 200 x 7
    3. Drop Set
    1. 200 x 5
    2. 160 x 9
    3. 120 x 9
    4. 80 x 12

    Hyper Extensions

    1. B/W+45 x 12
    2. B/W+45 x 12
    3. B/w+45 x 12


    One Arm Hammer Machine Seated Row

    1. 90 x 12
    2. 135 x 8
    3. Drop Set
    1. 135 x 12
    2. 90 x 12
    3. 45 x 20
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    http://forum.bodybuilding.com/showthread.php?p=523745983#post523745983
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  5. #5
    Registered User xBUSBYx's Avatar
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    7/27 4 AM Bis and Tris

    Love early mornings at the gym, no one in the way.

    Standing EZ Bar Curl(Negatives, 1 up, 2 hold, 3 down, 1 hold repeat)

    W/U 50x12
    1. 80x6
    2. 90x6
    3. 90x5

    Overhead Rope Extension

    W/U 45x12
    1. 80x8
    2. 110x6
    3. 100x5

    Standing db Curl(Negs, same as workout 1)

    1. 40x5
    2. 40x6
    3. 40x5

    Crossface db Extensions

    1. 35x8
    2. 40x5
    3. 35x5

    Incline db Curl

    1. 30x10
    2. 35x5
    3. 35x5
    4. 30x5

    Weighted Dips

    W/U B/Wx12
    1. B/W+25x12
    2. B/W+45x8
    3. B/W+55x6
    4. B/W+55x5

    ABS

    Leg Ups
    1. B/Wx12
    2. B/Wx10

    Decline Crunch Superset with Crunch Superset with Planks

    1. BWx12 BWx50 1 min
    2. BWx9 BWx30 45 seconds
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  6. #6
    Registered User vslice44's Avatar
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    I wouldn't totally stop cardio, you would be neglecting the most important muscle in your body lol. How bout you throw in 3 days of sprints (55's, 110s, etc.)...they are great for building your legs up, also make squats seem a lot easier
    NSCA - CSCS, CPT
    UofM - "It's all about the U"
    -------------------------------------------------
    Max Lifts:
    Bench - 395lbs
    Squat - 500lbs
    Deadlift - 515lbs
    Clean - 340lbs
    -------------------------------------------------
    See my training at: http://forum.bodybuilding.com/showthread.php?t=126150963


    "Mental toughness is to physical as four is to one."
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  7. #7
    Registered User xBUSBYx's Avatar
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    Originally Posted by vslice44 View Post
    I wouldn't totally stop cardio, you would be neglecting the most important muscle in your body lol. How bout you throw in 3 days of sprints (55's, 110s, etc.)...they are great for building your legs up, also make squats seem a lot easier
    Im not gonna totally stop cardio, just cutting way back. I was doing about 45 min to an hour a day on the elliptical. I just need to find a way to get it in quickly, prolly gonna start doing so HIIT a few days a week.
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  8. #8
    Registered User xBUSBYx's Avatar
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    7/28 Shoulders 4AM

    Military Press

    W/U 45x15
    1. 135x8
    2. 155x5
    3. 135x5

    Front Plate Raises

    1. 45x6
    2. 35x8
    3. 35x9

    Upright Smith Row

    W/U 95x12
    1. 135x6
    2. 135x5
    3. 115x12

    Cable Side Lats

    1. 30x12
    2. 40x7
    3. 30x10
    4. 30x7

    Smith Machine Shrugs

    1. 275x8
    2. 325x7
    3. 325x6

    Standing(Bent) Rear Delt Raises

    1. 10x12
    2. 15x10
    3. 17.5x8


    Abs

    Decline Crunch x 10 superset with Jack Knifes x 12
    Decline Crunch x 9 superset with Jack Knifes x 9
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  9. #9
    Registered User xBUSBYx's Avatar
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    7/29 Legs 4AM

    BB Squats

    1. 185x8
    2. 225x6
    3. 275x3
    4. 245x6

    Hack Machine Squats

    1. 180x6
    2. 230x7
    3. 250x5

    Seated Calf Raise

    1. 90x20
    2. 135x11
    3. 160x8

    Leg Curls

    1. 150x10
    2. 170x6
    3. 170x6

    Smith Machine Front Squats

    1. 185x8
    2. 185x8
    3. 185x8

    Good Mornings

    1. 45x15
    2. 75x15


    Abs

    Decline Crunch with Medicine Ball

    +10x15
    +20x10

    Leg Ups

    2 Sets of 10
    Last edited by xBUSBYx; 07-29-2010 at 05:58 PM.
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  10. #10
    Registered User xBUSBYx's Avatar
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    7/30 4AM Chest

    Normally I wouldnt do BB Bench 2 weeks in a row but I felt that I was a little weak last time and wanted to get a good reference for later.

    [b]BB Bench{/b]

    1. 135x15
    2. 185x10
    3. 225x5
    4. 205x6
    5. 185x10

    Inc DB Bench

    1. 80x8
    2. 80x7
    3. 75x8
    4. 70x6

    Inc DB Fly

    1. 45x12
    2. 55x7
    3. 55x8
    4. 45x12

    Cable Fly

    1. 50x10
    2. 70x8
    3. 90x5
    4. 60x10

    Wide Grip Hammer Press

    1. 140x12
    2. 190x8
    3. 210x5
    4. 160x10

    Pec Dec Fly

    1x50

    Precor Ab Machine

    1. 100x15
    2. 115x10

    Leg Ups
    1. bwx12
    2. bwx10
    My New Workout Journal

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  11. #11
    Registered User xBUSBYx's Avatar
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    Thumbs up 7/31 5PM Back

    Felt great going to the gym today, love back day, has to be my favorite day.

    Wide Grip Pull Ups

    1. BWx8PR
    2. BWx8
    3. BWx6
    4. BWx5

    Wg Lat PullDown

    1. 140x9
    2. 150x8
    3. 170x7
    4. 150x9

    T-Bar Row

    1. 90x12
    2. 135x7
    3. 150x4PR
    4. 105x10

    Reverse Grip BB Row

    1. 95x12
    2. 135x10
    3. 155x8
    4. 185x7

    Dead Lift

    1. 185x12
    2. 185x12
    3. 185x10
    4. 185x10

    Hyper Extension

    1. BWx12
    2. +45x12
    3. +45x12
    4. +45x10

    Close Grip Straight Bar Lat Pulldown

    1. 80x12
    2. 120x12
    3. 160x5
    4. 140x12

    Abs

    Triple Set
    1. Decline Crunch BW+20x12
    2. JackNifes BWx12
    3. Side Obliques 35x25

    Triple Set
    1. Decline Crunch BW+20x12
    2. JackNifes BWx8
    3. Side Obliques 35x25

    Felt like it was a great workout, love that Im getting stronger in the pullup area, I have only been doing them about 4 weeks now and my lats are coming on great. On another note, this is the first time I have done deadlifts in well over 4 months, not that i didnt want to do them just didnt have a belt and didnt feel like doing them without one.
    Last edited by xBUSBYx; 07-31-2010 at 08:07 PM.
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  12. #12
    Registered User xBUSBYx's Avatar
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    8/1 7AM Bis and Tris

    First off, I felt good going in but after my first set of BB Curls I was feeling weak, just so you know. I had it set up for 4 sets, set one 12 reps, set 2, between 8 and 12, set 3 between 4 and 6, set 4 between 6 and 12.

    Barbell Curl

    1. 60x12
    2. 80x8
    3. 90x5
    4. 70x9

    Skull Crushers

    1. 60x12
    2. 90x8
    3. 100x5
    4. 70x12

    Preacher Curls

    1. 65x8
    2. 65x8
    3. 65x5
    4. 65x5

    Kick Backs

    1. 35x12
    2. 35x10
    3. 35x8
    4. 30x8

    Seated DB Curls

    1. 30x12
    2. 40x7
    3. 40x6
    4. 30x10

    Dips......Couldnt find belt so I couldnt do weighted dips

    1. BWx16
    2. BWx15
    3. BWx10
    4. BWx9

    Cable Curls

    1 set of 50 reps

    V-Bar Cable Push Down

    1 set of 50 reps

    Overall it was a great workout, the last two drops sets blew me up. Felt pretty weak today but it didnt slow me down any, adjusted weight and kept right on turning.
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    Thumbs up 8/1 6PM Shoulders

    So another sunday with nothing to do so I end up going to the gym twice, I felt great going at night though, took 3 Pink Magic pills before going in and I felt like an animal.

    DB Press

    1. 50x12
    2. 60x8
    3. 65x8
    4. 65x8

    Wish I had a workout buddy cause i can get 65s easy but soon as I go up to the 70s I cant get it up the first rep. Ive pushed em up before but Ive lost some muscle since then.

    Leaning Side Lats

    1. 17.5x12
    2. 20x12
    3. 25x8 PR
    4. 20x12

    The Pink Magic was kicking in about now, was feeling like a beast.

    Front Lats

    1. 15x15
    2. 25x12
    3. 30x8 PR
    4. 30x6

    Reverse Cable Fly

    1. 40x15
    2. 45x10
    3. 50x7
    4. 35x10

    Precor Lat Raise Machine

    1. 65x12
    2. 75x8
    3. 60x8
    4. 55x8

    D/B Shrug

    1. 100x15
    2. 110x12
    3. 125x8
    4. 125x6

    Milit Press

    1. 135x5
    2. 95x10
    3. 95x8

    Behind Back BarBell Shrugs

    1. 185x15
    2. 205x12
    3. 255x10


    I know the workout ran a little long but I was feeling good and kept going cause my body just didnt feel like it was done yet. Still upset about the db press though, gotta get that starting strength up so I can rep em out by myself.
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    Thumbs up 8/2 12PM Legs

    Been looking for some things to change up my leg workout and I found a few things to try out. I threw in some 1 legged squats and leg presses, wow, my legs are weak, lol.

    Squats

    1. 185x10
    2. 225x8
    3. 245x6
    4. 205x8

    1-legged Hack Squat

    1. 90x8
    2. 90x8
    3. 70x6
    4. 50x5

    Seated Calf Raise

    1. 90x15
    2. 135x10
    3. 160x8
    4. 115x15

    Leg Curl

    1. 120x12
    2. 150x8
    3. 170x6
    4. 130x12

    1-Legged Leg Press

    1. 90x10
    2. 140x8
    3. 140x6
    4. 90x10

    Seated Calf Machine

    1. 260x15
    2. 360x20
    3. 400x20


    Could barely walk, was a great leg workout, I plan on throwing in at least 1, 1 legged workout in ever session now, great stuff here.
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    Talking 8/3 4am chest

    Shoulder still sore, been sore for 2 weeks now, I think Im gonna take a few days off soon to let it heal.

    DB Bench Press

    1. 75x8
    2. 90x8
    3. 100x5
    4. 105x4PR
    5. 95x8

    Inc DB Fly

    1. 35x10
    2. 45x8
    3. 50x8
    4. 55x5
    5. 50x7

    Rev Grip Smith Bench

    1. 135x12
    2. 185x8
    3. 205x7
    4. 215x5
    5. 215x5

    Rev Grip Pec Dec Fly

    1. 100x12
    2. 160x6
    3. 130x8
    4. 130x8
    5. 115x8

    DB Pullover

    1. 75x8
    2. 85x8
    3. 85x5
    4. 85x5
    5. 85x5


    Shoulders just wont seem to get back to normal, gonna give it another day and see what happens. Overall it wasnt a bad workout, shoulders were holding me back on a few things, felt weak on the DB presses but still got the 105s 4 times, should be able to push them up more than that tho.
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    Talking 8/4 Back 4AM

    Pull Ups

    1. BW x 5
    2. BW x 5
    3. BW x 5
    4. BW x 4

    Rev Grip Lat Pulldown

    1. 100x12
    2. 140x8
    3. 160x5
    4. 120x10
    5. 140x8

    T-Bar Row

    1. 115x8
    2. 135x6
    3. 145x6
    4. 135x6
    5. 135x6

    Rev Grip Seated Cable Row

    1. 120x12
    2. 120x12
    3. 140x10
    4. 140x10
    5. 120x12

    1-arm Seated Iso Lat Hammer Row

    1. 90x12
    2. 135x8
    3. 160x6
    4. 135x8


    Ok, so my shoulders are kicking my ass at this point, totally holding me back. Def gonna try to rest some more and prolly taking a few days off.
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  17. #17
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    Talking 8/5 Bis and Tris 4AM

    Shoulders are feeling so much better today, been staying away from the exercises that tend to strain em.

    CG Bench

    1. 135x12
    2. 185x5
    3. 185x6
    4. 185x5
    5. 165x7

    D/B Curl

    1. 30x12
    2. 40x10
    3. 45x8
    4. 45x6
    5. 35x12

    CrossFace Dumbbell Extension

    1. 30x12
    2. 35x7
    3. 30x12
    4. 30x10
    5. 30x8

    Hammer D/B Curl

    1. 30x12
    2. 40x10
    3. 45x8
    4. 50x7
    5. 45x8

    Negative Dips3 sec down, 1 sec pause, 1 sec up, 1 sec pause

    1. BW x 12
    2. BW x 10
    3. BW x 7
    4. BW x 7

    Overhead Cable Curls

    1. 30x12
    2. 50x12
    3. Drop Set
    60x6
    40x6
    30x10
    20x12
    End Drop Set

    Shoulders felt great, had an awesome workout. The last few days I have been trying out SuperPump and it just hasnt been doing much so this morning I mixed up my Jack3d instead and man did I feel beastly.
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    Thumbs up 8/6 Shoulders Noon

    Shoulders have been feeling great so I decided to continue on without a day off and had a pretty good workout.

    Military Press

    1. 135x8
    2. 155x7
    3. 165x5PR
    4. 145x5
    5. 145x6

    Upright Smith Row

    1. 135x8
    2. 155x5
    3. 135x6
    4. 135x5
    5. 115x8

    Cable Front Lat Raise

    1. 20x5
    2. 12.5x8
    3. 15x10
    4. 17.5x8
    5. 12.5x15

    DB Press

    1. 50x10
    2. 65x6
    3. 65x5
    4. 55x5
    5. 55x5

    Seated Side Lat Raises

    1. 30x5
    2. 20x8
    3. 20x7
    4. 20x6
    5. 20x7

    Reverse Pec Dec Fly

    1. 140x6
    2. 120x8
    3. 120x7
    4. 120x8
    5. 120x7


    Great workout, used the SuperPump 250 again and its just not where its at, its probably the 5th best Pre-Workout Supp Ive used, pretty far down the totem pole.
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  19. #19
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    Thumbs up 8/7 Legs 5AM

    Been a few days, this was my last workout in Grand Junction and it was a great one.

    Squats

    1. 135x8
    2. 225x8
    3. 275x5PR
    4. 255x5
    5. 225x8

    Leg Curls

    1. 120x12
    2. 150x8
    3. 170x8
    4. 170x6
    5. 150x8

    Leg Press

    1. 360x10
    2. 500x8
    3. 540x8
    4. 610x6PR

    Leg Press Calf Raises

    1. 450x15
    2. 500x12
    3. 500x12
    4. 500x12

    1-legged D/B Squats

    1. 30x8
    2. 30x8
    3. 30x8
    4. 30x8

    Thats a 30lb db in each hand

    Awesome leg workout, my legs seem to finally be getting stronger, not too far away from getting my quads where they need to be.
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    Angry 8/8 Chest - Indy - 12PM

    Aite, so I took a contract in Indy and Im gonna be here a long time. Went to the Golds Gym in the northern part of Town and it is horrid, I worked out there anyways, for that day. The biggest DBs that they had were 90s, so I was pissed cause it was chest day. Hopefully Ill find a good gym somewhere in the area.

    Incline DB Press

    1. 75x8
    2. 90x8
    3. 90x7
    4. 90x6

    BB Bench

    1. 225x4My wrist really started hurting me on this set, broke it a long time ago and it hurts sometimes.
    2. 205x6
    3. 205x5
    4. 185x6

    DB Fly

    1. 45x8
    2. 45x8
    3. 55x6
    4. 55x6

    DB Pullover

    1. 70x8
    2. 90x8
    3. 90x5
    4. 90x5

    Crossovers

    1. 60x11
    2. 50x12
    3. 50x12
    4. 50x12

    Horrible workout, not because of me but because of the gym. All I could think about was how I didnt want to be there, have gotta find something different no matter how far I gotta drive.
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    Angry 8/9 Back - Indy - East - 5PM

    Ok, so I found another Golds Gym to try out, but its not too much better than the other one. It doesnt have much equipment for the amount of people that attend, not exactly what Im looking for. It will do for now though.

    W/G Pulldowns

    1. 120x12
    2. 160x8
    3. 160x8
    4. 160x6

    Smith Machine Row

    1. 135x12
    2. 185x8
    3. 205x7
    4. 185x8

    T-Bar Row

    1. 90x8
    2. 115x8
    3. 135x5
    4. 90x9

    [b] Reverse Grip Seated WG Cable Row[b]

    1. 240x12
    2. 260x12
    3. 260x12
    4. Drop Set
    A. 220x12
    B. 180x12
    C. 140x15
    D. 100x13

    Seated Machine Row

    1. 100x12
    2. 175x8
    3. 175x8
    4. 145x12

    Hyper Extensions

    1. +45x12
    2. +55x12
    3. +55x12
    4. +55x12

    DB Rows

    1. 85x8
    2. 85x10
    3. 85x10
    4. 85x10

    85s were the biggest dumbbells they had, asked a guy why this was so and he said that Golds Gym is trying to change their image to more of a Fitness Gym and not a bodybuilding gym. WTF??? You have to be kidding, so determined people have to pay for it cause all these whiny bitches judge gyms without going and trying it for themselves. So now I cant get a good low rep workout in, FML!!!!
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    Talking 8/10 Shoulders - Indy - Anytime Fitness

    So I have had troubles with finding a good gym in Indy but I think I finally found one, not the biggest but its not very busy and its 24 hours, gotta love that baby, early morning workouts are back, lol.


    DB Press

    1. 55x12
    2. 70x8 (This was a personal record)
    3. 75x6 New Personal Record
    4. 65x6

    DB Side Lat

    1. 15x12
    2. 20x12
    3. 30x5
    4. 25x8

    Smith Shrugs

    1. 225x12
    2. 315x10
    3. 385x6
    4. 315x12

    Front Plate Raises

    1. 35x12
    2. 45x8
    3. 45x7
    4. 45x6

    Ext Rotation(cable)

    1. 15x8
    2. 15x12
    3. 15x10
    4. 15x12

    Wide Grip Straight Bar PullDowns

    1. 65x12
    2. 72.5x8
    3. 80x7
    4. 65x10

    Decline Crunch

    1. 35x12
    2. 35x12
    3. 35x8

    Side Obliques

    1. 45x40
    2. 45x30
    3 45x25

    Hanging Leg Raises

    1. 8 reps
    2. 5 reps
    3. 5 reps


    So happy, loved the fact that they gym wasnt overly packed, clean and plenty of room. Loved it, def joining.
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