"GET BIG OR GET DEAD" OFF season log

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[daboboy]

12/20

UPPER pwr

Barbell Benchpress

135 x 10 warm up
185 x 5 warm up

225 x 5
235 x 5
245 x 8 ( PR )

Incline dumbell benchpress

65 x 10 warm up

75 x 8
85 x 8
95 x 8

Cable Flies

70 x 10
90 x 10
100 x 10

Seated Rows Hammrstrenght

5 x 3

Chest braced up on incline bench rows >.< cant for the life of me recall the name of the exercise

8 x 3

Lat pull downs


150 x 10 warm up

210 x 10
225 x 10 (PR!)
225 x 10 (PR!)

EZ bar curls

110 x 10 x 3

Rope tricep pulldowns

10 x 3

[daboboy]

12/22

GREAT WORK OUT!



Incline benchpress

185 x 10
185 x 10
185 x 10

Incline Dumbell flies

35 x 10 warm up
45 x 10
45 x 10
45 x 10

Cable Presses

10 x 4

ez bar curls W/ barbell isolation curls

110 x 10
25 (each arm) x 10
110 x 10
25 (each arm) x 10
110 x 10
25 (each arm) x 10

Hammer Curls w/ straps

65 x 10 warm ups

75 x 8
95 x 8
105 x 6 ( PR )
105 x 6 ( PR )

Machine preacher curls

8 x 4

Tricep Rope pull downs

10 x 4

Overhead tricep extensions

55 x 10
55 x 10
55 x 10
55 x 10

cable pull downs w/ ball

10 x 3 nice and sleow!

after everything decided to do burnout for each muscle group one last time >.<

incline bench
135 x 28 .....

EZ bar curls
40 x 30

Tricep pull downs w/ rope

50 x 50

just thought id post myself some more for reference

[CHRIS925]

lookin' j00cy cuzz. arms are swoLe

[daboboy]

lookin' j00cy cuzz. arms are swoLe

thanks man and yes bro there is much juice all ovah mu body


lower hyper

squat ( tried wide stance today not sure how much im diggin it i just know it felt nyce

135 x 15 warm up
225 x 10 warm up

315 x 10
315 x 10
315 x 10

Rack puls

225 x 10
315 x 10

395 x 8
395 x 8
395 x 8

Leg extensions

18 x 3

seated hammy curl

16 x 3

misc calves

misc abs

Hip abductor machines

10 x 4

done!

[daboboy]

done wif the holidays and other bullshiz

havent been postin but def been training and been hitting a **** ton of pr's

weight is currently at 161 slowly growing and im happy to say that ive been holding on to seperation pretty well.....stomach loves to carry that ol fat tho...

here are some current pics

hit 405 x 3 deads with 2 more in the gas tank











followed by a 405 squat x 3 nothing left in the gas tank

wasnt even close to matching those numbers when i was 185 last year >.<