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  1. #1381
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,839
    Rep Power: 43605
    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000)
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    Woke up this morning at 655 and downed preworkout. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark vertical back (pulldowns) and horizontal shoulders (raises). First up was a superset of close grip pullups 4x10,10,7,7 and facepulls/y-raises for 4x15/15, 13/13, 12/12, 10/10 (32.5/57.5, 37.5/62.5, 37.5/62.5, 42.5/67.5). Next was a superset of neutral grip pulldowns 4x13,10,9,8 (200,205,205,210) and cable rear delt fly 4x20,12,12,10 (30,35,35,40). Next superset was reverse grip pulldowns 4x15,12,11,8 (185,190,190,195) and DB front raises 4x15,12,12,8 (25,30,30,35). Next superset was wide grip pulldown 4x13,11,10,8 (175,180,180,185) and DB lat raises 4x15,12,12,8 (20,25,25,30). Another superset followed of straight arm pulldowns 4x20,14,11,10 (80,85,90,90) and Smith machine shrugs 4x10,10,8,8 (275,275,285,285). Last was 1 arm cable lat raises 4x15,15,15,12 (20,25,25,30) and DB pullovers 4x12,12,12,10 (65,70,70,75) Afterwards, I stretched before heading home and eating eggs, 3 cinnamon rolls, and a banana. Food and hoops until Monday
    -#TeamBramble #GetFitOrDie

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  2. #1382
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,839
    Rep Power: 43605
    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000)
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    Woke up this morning and ate 4 eggs, 1 cup of oats and a banana. About an hour later, I downed some preworkout then it was off to the gym. Upon arriving, I warmed up before heading to spark leg day. First up was squats for 4x6 (285). Starting next week, I'll start doing pyramid style sets for these. Next was suppose to be deads, but my body was so gassed that I just didn't have the energy for deads. Next was lying leg curls 4x15,12,12,10 (145,150,150,155) and goblet squats 4x15,12,12,12 (80,85,85,85). Last was leg extensions 4x12,12,10,10 (155,155,160,160) and glute ham raises 4x15. Afterwards, I headed home and ate 1 cup of white rice, a can of tuna, and a donut. Unsure about tomorrow workout
    -#TeamBramble #GetFitOrDie

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  3. #1383
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,839
    Rep Power: 43605
    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000)
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    Woke up this morning at 550 and downed some preworkout. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark chest and horizontal back. All exercises were supersets. First up was wide grip pull-ups 4x10,10,8,7 and pec deck 4x13,12,10,10 (245,245,250,250). Next was incline BB bench 4x8,8,8,6 (195,205,205,215) and machine rows 4x10,9,9,8 (170,175,175,180). Next was low cable crossover 4x10,10,10,7 (60,60,65,70) and 1 arm hammer strength row 4x8 (270,280,290,300). Next was BB bench 4x8,8,8,5 (185,195,205,225) and low row 4x10 (130,130,130,135). Next was machine chest press 4x10,10,10,8 (165,165,175,180) and bent over rows 4x8 (165,175,175,185). Next was DB pullovers 4x10 (75,75,80,80) and high cable crossover 4x10,10,8,8 (70,70,75,75). Last was DB shrugs 4x8 (110,110,120,120) and push-ups 4x20. Afterwards, I went home and ate 4 eggs, turkey bacon, and pancakes. Vertical shoulders on deck tomorrow
    -#TeamBramble #GetFitOrDie

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  4. #1384
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,839
    Rep Power: 43605
    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000)
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    Woke up this morning and downed some preworkout. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark vertical shoulders. First up was a superset of chinups for 4x10,10,10,7 and cable lat raises 4x12 (20,20,25,30). Standing military press started the lifting portion for 4x6,6,6,4 (135,145,145,155). Hammer strength military press was next for 4x11,10,8,7 (190,190,200,200). Next was reverse grip smith machine military press for 4x15,12,10,10(125,125,135,135) and hanging leg raises and knees raises 4x10,10,12,12. 1-arm landmine shoulder press was next for 4x13,12,8,8 (110,110,120,120). Last for shoulders was ez bar upright rows were next for 4x15,15,10,10 (50,50,60,60) and high face pulls 4x15,12,12,10 (85,95,95,105). I then did a 20 min incline walk on the treadmill. Afterwards, I went home and ate 4 eggs and a cup of oats. Active rest day tomorrow
    -#TeamBramble #GetFitOrDie

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  5. #1385
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,839
    Rep Power: 43605
    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000)
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    Woke up this morning and ate 4 eggs, 1 cup of oats, and a banana around 715. 1 hour later, I downed some preworkout and then it was off to the gym. Upon arriving, I warmed up before heading to spark deadlifts and arms. First up was double overhand deadlifts for 4x6 (315). Next was a superset of chin ups 4x10,10,7,6 and bodyweight dips 4x12. Next was Smith machine close grip bench for 4x10 (205). Next was a superset of straight arm pushdown 3x12,12,10 (60,70,80) and incline DB curls 3x10 (30). Next was superset of 1 over hand rope extensions 3x12,10,10 (27.5,32.5,32.5) and seated straight bar cable curls 3x12,10,10 (75,80,80). Next was leaning rope extensions 3x12,12,10 (50,55,55) and incline DB hammer curls 3x12,8,8 (30,35,35). Next was seated incline rope hammer curls 3x12,15,10 (60,70,90) and DB kickbacks 3x12,12,10 (20,25,30). Last was 1 arm overhead cable curls for 3x15,12,12 (40,50,55). Afterwards, I stretched before heading home and ate 1 cup of white rice and salmon. Vertical back and horizontal shoulders on deck for tomorrow
    -#TeamBramble #GetFitOrDie

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  6. #1386
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,839
    Rep Power: 43605
    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000)
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    Woke up this morning at 655 and downed preworkout. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark vertical back (pulldowns) and horizontal shoulders (raises). First up was a superset of close grip pullups 4x10,10,7,7 and facepulls/y-raises for 4x12/15, 12/12, 12/12, 10/10 (32.5/62.5, 37.5/62.5, 37.5/62.5, 42.5/67.5). Next was a superset of neutral grip pulldowns 4x16,11,10,8 (200,205,205,210) and reverse pec deck 4x12 (160). Next superset was reverse grip pulldowns 4x12,12,9,8 (190,190,195,195) and DB front raises 4x13,13,12,8 (30,30,30,35). Next superset was wide grip pulldown 4x11,11,9,8 (180,180,185,185) and DB lat raises 4x15,12,12,12 (20,25,25,25). Another superset followed of seated 1-arm pulldowns 4x15,15,12,10 (115,120,125,130) and Smith machine shrugs 4x10,8,8,8 (275,275,285,285). Last was straight arm pulldowns 4x15,15,15,10 (55,72.5,85,90) and 1 arm behind back cable lat raises 4x15,15,15,12 (20,20,25,30). Afterwards, I went home and ate 4 eggs, 3 cinnamon rolls and a banana. Hoops and food til Monday.. GO JAYHAWKS
    -#TeamBramble #GetFitOrDie

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  7. #1387
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,839
    Rep Power: 43605
    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000)
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    Woke up this morning and ate 4 eggs, a banana and a cup of oats. 1 hour later, I was out the door heading to the gym. After warming up, I went to spark leg day. First up was squats for 4x8,6,4,4 (275,285,295,300). Next was a superset of rhino machine squats 4x10,10,8,8 (160,170,180,180) and glute ham raises 4x15. Last was a superset of lying leg curls 4x13,12,10,10 (150,150,155,155) and leg extensions 4x12,11,10,8 (155,160,160,165). I then did some HIIT conditioning. I did 20 yard sled pushes (10 yards down and back) with 160lbs on the sled for 6 reps. I then came home and ate a cup of white rice and a piece of salmon.
    -#TeamBramble #GetFitOrDie

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  8. #1388
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,839
    Rep Power: 43605
    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000)
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    Woke up this morning and ate a cup of oatmeal and 4 eggs. One hour later, I downed some preworkout and was out the door heading to the gym. Upon arriving, I warmed up before heading to spark chest and horizontal back. All exercises were supersets. First up was wide grip pull-ups 4x10,10,7,7 and pec deck 4x12,12,10,10 (250,250,255,255). Next was incline BB bench 4x8,8,6,5 (205,210,215,220) and T-Bar rows 4x8 (170,180,190,200). Next was low cable crossover 4x10,10,10,8 (37,37,40,43) and 1 arm hammer strength row 4x8,8,8,6 (300,300,310,320). Next was decline BB bench 4x8 (195,205,215,225) and low row 4x10,10,10,8 (57,60,63,67). Next was machine chest press 4x10,10,8,8 (180,180,190,190) and machine rows 4x10,9,8,8 (175,180,185,185). Next was high cable rows 4x10,10,10,8 (57,60,63,67) and high cable crossover 4x10,10,8,8 (40,43,47,47). Last was DB shrugs 4x8,8,8,7 (120,120,120,130) and push-ups 4x20. Afterwards, I went home and ate tuna fish and a cup of white rice. Vertical shoulders on deck tomorrow.
    -#TeamBramble #GetFitOrDie

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  9. #1389
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,839
    Rep Power: 43605
    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000)
    Jdot5 is offline
    Woke up this morning and downed some preworkout. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark vertical shoulders. First up was a superset of chinups for 4x10,10,10,7 and cable lat raises 4x12,12,12,10 (25,30,35,40). Next was seated BB military press for 4x8,6,5,4 (145,155,165,175). Next was rogue log press for 4x5,5,5,4 (145,145,150,155). Seated alternate DB military press for 4x12,11,10,8 (50,55,55,60). Last was reverse grip Smith machine military press for 4x15,13,12,10 (120,125,125,130) and hanging oblique raises 4x20. I then went home and ate pancakes, 4 eggs, and turkey bacon. Active rest day tomorrow.
    -#TeamBramble #GetFitOrDie

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  10. #1390
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,839
    Rep Power: 43605
    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000)
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    Woke up and did a 23 min walk on the treadmill. Deadlifts and arms tomorrow.
    -#TeamBramble #GetFitOrDie

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  11. #1391
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,839
    Rep Power: 43605
    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000)
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    Woke up this morning and ate 4 eggs and a cup of oats around 715. Around 8, I downed some preworkout, and was off to the gym. Upon arriving, I warmed up before heading to spark arms day. (No deads today due to not being able to grip from a finger injury). First was chin ups 4x8 and high pulley cable curls 4x15 (60). Next was straight bar pushdown 3x12,12,10 (75,80,85) and standing DB curls 3x12,12,10 (35,40,45). Next was 1 arm over head cable extensions 3x12,11,10 (50,55,60) and DB hammer curls 3x12,10,10 (40,45,45). Next was wide grip/close grip curls 3x8/8 (72.5) and one arm leaning extensions for 3x12,10,10 (32.5,37.5,37.5). Last superset was reverse cable curls 3x12,10,8 (52.5,57.5,62.5) and machine dips 3x12,10,8 (285,305,325). Last was close grip bench for 4x12,8,5,4 (195,205,215,225). Afterwards, I went home and ate 1 cup of brown rice n a can of tuna. Vertical back n horizontal shoulders tomorrow
    -#TeamBramble #GetFitOrDie

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  12. #1392
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,839
    Rep Power: 43605
    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000)
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    Woke up this morning at 615 and downed preworkout. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark vertical back (pulldowns) and horizontal shoulders (raises). First up was a superset of close grip pullups 4x8 and facepulls/y-raises for 4x13,13,11,10 (37.5/62.5, 37.5/62.5, 42.5/67.5, 42.5/67.5). Next was a superset of neutral grip pulldowns 4x11,10,7,7 (205,205,210,205) and reverse pec deck 4x15,15,12,10 (150,155,160,165). Next superset was reverse grip pulldowns 4x12,9,8,8 (190,195,195,195) and DB front raises 4x12 (30). Next superset was wide grip pulldown 4x7,9,8,8 (180,170,170,170) and DB lat raises 4x12 (25). Another superset followed of 1-arm cable lat raises 4x15,15,12,12 (20,25,30,30) and DB pullovers 4x12,12,11,11 (75,75,80,80). Last was straight arm pulldowns 4x15,12,12,10 (72.5,77.5,77.5,82.5) and lying upright rows 4x15,12,12,10 (67.5,72.5,72.5,77.5). Afterwards, I went home and ate 4 eggs, 1 cup of oats, and a banana. Hoops and food until Monday
    -#TeamBramble #GetFitOrDie

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  13. #1393
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,839
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    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000)
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    Woke up this morning and ate a cup of oatmeal and 4 eggs. One hour later, I downed a scoop of white warped and was out the door heading to the gym. Upon arriving, I warmed up before heading to spark chest and horizontal back. All exercises were supersets. First up was wide grip pull-ups 4x10,8,8,6 and pec deck 4x13,11,10,9 (250,255,255,260). Next was incline BB bench 4x8,8,6,4 (210,215,220,225) and T-Bar rows 4x8,8,6,5 (200,205,210,215). Next was low cable crossover 4x10,10,8,8 (65,65,70,70) and 1 arm hammer strength row 4x8,8,8,6 (300,310,320,320). Next was decline BB bench 4x8,7,6,5 (225,230,230,235) and low row 4x10,10,8,8 (63,67,70,70). Next was machine chest press 4x10,10,8,8 (180,190,195,195) and EZ bar barbell rows 4x10,8,8,6 (95,115,135,155). Next was high cable rows 4x10,10,8,8 (120,125,130,130) and high cable crossover 4x10,10,8,8 (43,47,50,50). Last was upright rows 4x10,10,8,8 (60,70,80,80) and push-ups 4x20. Afterwards, I went home and ate tuna fish and a cup of white rice. Shoulders and arms tomorrow.
    -#TeamBramble #GetFitOrDie

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  14. #1394
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,839
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    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000)
    Jdot5 is offline
    Woke up this morning and downed a scoop of White Warped. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark vertical shoulders and arms. First up was a superset of neutral grip pullups for 4x10,10,10,8 and cable lat raises 4x12,12,12,10 (30,30,35,40). Next was seated BB military press for 4x8,6,4,3 (150,160,170,180). Next was rogue log press for 4x5,5,4,4 (150,150,155,160). Seated alternate DB military press for 4x12,12,10,10 (55,55,60,60). Last was reverse grip seated military press for 4x15,13,12,10 (85,95,95,105) to complete the shoulder portion. Now was time for arms. First was a superset of cable curls 4x12,10,8,8 (72.5,77.5,82.5,82.5) and bodyweight dips 4x12. Next was straight arm pushdown 4x12,10,10,8 (80,85,85,90) and seated DB hammercurls 4x12,10,10,7 (30,35,35,40). Last was 1 arm extension 4x12,10,10,8 (32.5,37.5,37.5,42.5) and standing DB curls 4x12,10,10,8 (40,45,45,50). Afterwards, I went home and ate 4 eggs, a bagel and spinach. Leg day on deck tomorrow
    -#TeamBramble #GetFitOrDie

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  15. #1395
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
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    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000)
    Jdot5 is offline
    Woke up this morning at 605, downed a scoop of White Warped, and 15 mins later, I was out the door heading to the gym. After warming up, I went to spark leg day. First up was squats for 4x8,6,4,3 (280,290,300,305). Next was deadlifts for 4x6 (320). Last was a superset of lying leg curls 4x11,11,9,8 (150,150,155,155) and leg extensions 4x12,10,10,8 (160,165,165,170). I then did some HIIT conditioning. I did 20 yard sled pushes (10 yards down and back) with 160lbs on the sled for 7 reps. Afterwards, I came home and ate a banana pancake, 4 eggs, and turkey bacon. Much needed active rest day tomorrow
    -#TeamBramble #GetFitOrDie

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  16. #1396
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
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    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000)
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    40 min incline walk on the treadmill this morning. Chest and vertical back tomorrow
    -#TeamBramble #GetFitOrDie

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  17. #1397
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
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    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000)
    Jdot5 is offline
    Woke up this morning around 700 am and downed a scoop of White Warped. 15 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark chest and vertical back. First up was pec deck (palms down) 4x15,12,12,10 (240,245,245,250) and close grip pull-ups 4x8,6,6,6. Next was a superset of hammer strength incline bench 4x10,10,8,6 (180,180,190,190) and reverse grip hammer strength pulldowns 4x15,12,12,10 (160,170,170,180). Next was mid cable crossovers 4x15,12,12,10 (37,40,40,43) and V-Bar pulldowns 4x12,11,9,8 (195,195,200,200). Another superset followed of hammer strength bench press 4x13,10,8,6 (160,160,170,170) and wide parallel grip pulldowns 4x13,12,10,10 (165,165,170,170). Next was machine chest dips 4x12,10,10,10 (285) and DB pullovers 4x11,10,10,10 (80). Next was DB fly 4x12,12,10,10 (30,35,35,40) and straight arm pulldowns 4x12,10,10,10 (90,95,95,95). Last was lying cable upright rows 4x12,12,10,10 (110,120,130,130) and DB shrugs 4x12,10,10,8 (100,110,110,110). Afterwards, I stretched and headed home and ate 4 eggs, 3 fajita wraps n spinach. Horizontal shoulders and arms on deck for tomorrow
    -#TeamBramble #GetFitOrDie

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  18. #1398
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
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    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000)
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    Woke up around 605 and downed White Warped. 15 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark Horizontal shoulders and arms day. First up was chin ups for 4x10,10,7,6. Next was clean and press for 4x10,10,8,8 (135,135,145,145). Next was cable front raises for 4x12,12,10,10 (22.5,22.5,27.5,27.5). Face pulls followed for 4x12,12,12,10 (57.5,62.5,62.5,67.5). Next was a superset of reverse pec deck 4x12,12,12,10 (160,165,165,170) and DB lat raises 4x12 (25). Last for shoulders was a superset of wide grip upright rows 4x12 (60) and 1-arm cable lat raises 4x12 (17.5). Now was time for arm work. First was a superset of rope pushdown 4x12,12,10,8 (50,60,70,80) and rope hammer curls 4x12,12,10,8 (42.5,47.5,52.5,57.5). Next was 1-arm cable extension 3x12,10,10 (50,55,55) and reverse EZ bar curls 3x12,10,10 (70,80,80). Last was close grip bench press 3x9,7,5 (205,215,225) and machine curls 3x10,10,9 (110,115,120). Afterwards, I went home and ate eggs, 3 cinnamon rolls,.and turkey bacon. Food, hoops, and WrestleMania u til Monday 4 am session
    -#TeamBramble #GetFitOrDie

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  19. #1399
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
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    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000)
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    Woke up at 320am and I downed a scoop of white warped and 10 mins later, was out the door heading to the gym. Upon arriving, I warmed up before heading to spark chest and horizontal back. All exercises were supersets. First up was wide grip pull-ups 4x10,10,7,7 and pec deck 4x13,12,10,10 (255,255,260,260). Next was incline BB bench 4x8,6,6,5 (215,220,220,225) and T-Bar rows 4x8,8,6,5 (205,205,210,210). Next was low cable crossover 4x12,10,10,8 (37,40,40,43) and 1 arm hammer strength row 4x8,8,8,6 (310,320,330,330). Next was decline BB bench 4x7,7,5,5 (230,230,235,235) and low row 4x10,10,8,8 (67,70,73,73). Next was machine chest press 4x10,10,10,8 (190,195,195,205) and machine rows 4x9,9,8,8 (180,180,185,185). Next was high cable rows 4x10,10,8,8 (60,63,67,67) and high cable crossover 4x12,10,8,8 (40,47,50,50). Last was DB shrugs 4x8,8,3,8 (120,120,130,120) and push-ups 4x20. Afterwards, I went home and ate a cup of oatmeal and 4 eggs. Vertical shoulders and arms tomorrow.
    -#TeamBramble #GetFitOrDie

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  20. #1400
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,839
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    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000)
    Jdot5 is offline
    Woke up this morning at 324 and downed a scoop of White Warped. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark vertical shoulders and arms. First up was a superset of neutral grip pullups for 4x10 and machine military press 4x15,15,15,12 (80,85,90,95). Next was seated BB military press for 4x8,6,4,3 (155,165,175,185). Next was rogue log press for 4x5,5,4,4 (155,155,160,160). Seated alternate DB military press for 4x12,11,11,8 (55,60,60,65). Last was reverse grip seated military press for 4x15,12,12,10 (90,100,100,110) to complete the shoulder portion. Now was time for arms. First was a superset of cable curls 4x12,10,8,8 (77.5,82.5,82.5,87.5) and machine dips 4x12,10,10,8 (285,305,305,325). Next was straight arm pushdown 4x12,10,10,8 (85,90,90,95) and seated DB hammercurls 4x11,11,8,8 (35,35,40,40). Last was leaning 1 arm extension 4x12,12,10,8 (30,30,35,40) and standing ez bar curls (using an arm blaster) 4x12,12,10,9 (60,70,80,90). Afterwards, I went home and ate 4 eggs, a bagel, turkey bacon, and spinach. Leg day on deck tomorrow
    -#TeamBramble #GetFitOrDie

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  21. #1401
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
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    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000)
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    Woke up this morning at 324, downed a scoop of White Warped, and 10 mins later, I was out the door heading to the gym. After warming up, I went to spark leg day. First up was squats for 4x8,6,5,4 (285,295,305,310). Next was deadlifts for 4x6,6,5,5 (325,325,330,330). Last was a superset of lying leg curls 4x12,10,10,8 (150,155,155,160) and leg extensions 4x12,10,10,8 (165,170,170,175). I then did some HIIT conditioning. I did 30 yard sled pushes (15 yards down and back) with 160lbs on the sled for 5 reps. Afterwards, I came home and ate a banana pancake and 4 eggs. Much needed active rest day tomorrow
    -#TeamBramble #GetFitOrDie

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  22. #1402
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
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    Woke up, threw on some sweat pants (cuz its no shirt spring lol) and knocked out 40 min walk on the treadmill. Broke a solid sweat. Chest and vertical back tomorrow
    -#TeamBramble #GetFitOrDie

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  23. #1403
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,839
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    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000)
    Jdot5 is offline
    Woke up this morning around 330 am and downed a scoop of White Warped. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark chest and vertical back. First up was pec deck (palms down) 4x15,12,12,10 (245,250,250,255) and close grip pull-ups 4x10,10,7,6. Next was a superset of DB incline bench 3x12,12,10 (70,75,80) *did smith machine incline for 185 for 12 but was pinching shoulder so switched to dbs and reverse grip hammer strength pulldowns 4x12,12,10,8 (170,180,190,200). Next was mid cable crossovers 4x12,10,10,8 (43,47,47,50) and V-Bar pulldowns 4x12,10,8,8 (190,195,200,200). Another superset followed of hammer strength bench press 4x13,10,8,6 (160,170,170,175) and wide parallel grip pulldowns 4x12,10,8,8 (165,170,175,175). Next was chest dips 4x12,10,8,8 (25,30,30,35) and smith machine shrugs 4x12,10,10,8 (265,275,275,285). Next was DB fly 4x15,13,12,10 (30,35,35,40) and straight arm pulldowns 4x,15,12,12,10 (85,90,90,95). Last was lying cable upright rows 4x12,12,10,10 (110,120,130,130) and DB pullovers 4x12,10,10,8 (80,85,85,90). Afterwards, I stretched and headed home and ate 4 eggs, a banana, and 1.25 cups of oats. Horizontal shoulders and arms on deck for tomorrow
    -#TeamBramble #GetFitOrDie

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  24. #1404
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
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    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000)
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    Woke up around 550 and downed a scoop of White Warped. 15 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark Horizontal shoulders and arms day. First up was clean and press for 4x8,10,8,8 (140,140,150,150). Next was chinups 4x10,10,7,7 and cable front raises for 4x15,12,12,10 (22.5,27.5,27.5,32.5). Face pulls followed for 4x15,12,12,10 (57.5,62.5,62.5,67.5). Next was a superset of reverse pec deck 4x15,13,11,10 (165,170,175,180) and DB lat raises (on knees) 4x15,15,11,10 (15,20,25,25). Last for shoulders was a superset of wide grip upright rows 4x15,12,10,10 (50,60,70,70) and 1-arm cable lat raises 4x15,15,12,10 (25,30,35,40). Now was time for arm work. First was a superset of rope pushdown 4x15,12,12,10 (60,70,70,80) and DB hammer curls 4x15,12,12,10 (35,40,40,45). Last was 1 arm cable overhead extension 4x15,13,12,10 (50,55,55,60) and machine curls 4x15,12,11,10 (105,110,115,120). Afterwards I went home and ate eggs, banana pancakes, and turkey bacon. Rest and food til Monday.
    -#TeamBramble #GetFitOrDie

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  25. #1405
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
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    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000)
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    Woke up at 317am and I downed a scoop of white warped and 10 mins later, was out the door heading to the gym. Upon arriving, I warmed up before heading to spark chest and horizontal back. All exercises were supersets. First up was wide grip pull-ups 4x10,10,8,7 and pec deck 4x15,12,12,10 (255,260,260,265). Next was incline BB bench 4x8,6,5,4 (220,225,225,230) and T-Bar rows 4x8,7,6,5 (210,215,215,220). Next was low cable crossover 4x15,12,11,10 (37,40,40,43) and 1 arm hammer strength row 4x8,8,6,6 (320,330,340,340). Next was decline BB bench 4x8,6,5,4 (230,235,235,240) and low row 4x15,12,10,10 (67,70,73,73). Next was machine chest press 4x12,10,9,8 (195,195,205,210) and machine rows 4x12,10,8,8 (175,180,185,185). Next was high cable rows 4x15,13,12,10 (115,120,120,125) and high cable crossover 4x15,12,12,10 (43,47,47,50). Last was DB shrugs 4x10,8,6,5 (120,120,130,130) and push-ups 4x20. Afterwards, I did 20 mins on the stairclimber. I then went stretched and when I got to work, I had to 2 eggs and cheese sandwiches on Texas toast. Vertical shoulders and arms tomorrow.
    Last edited by Jdot5; 04-15-2019 at 09:36 AM.
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  26. #1406
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    Join Date: Feb 2008
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    Woke up this morning at 319 and downed a scoop of White Warped. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark vertical shoulders and arms. First up was a superset of neutral grip pullups for 4x10 and machine military press 4x15,15,15,12 (85,90,95,100). Next was seated BB military press for 4x8,6,4,3 (160,170,180,190). Next was rogue log press for 4x5 (155). Seated alternate DB military press for 4x12,12,10,9 (60,60,65,65) was supersetted with hanging oblique raises 4x15,12,12,12. Last was reverse grip seated military press for 4x15,12,12,9 (95,105,105,115) to complete the shoulder portion. Now was time for arms. First was a superset of cable curls 4x10,10,8,8 (82.5,82.5,87.5,87.5) and machine dips 4x10,10,10,8 (305,305,325,325). Next was straight arm pushdown 4x11,11,9,8 (90,90,95,95) and seated DB hammercurls 4x12,9,8,8 (35,40,40,40). Last was leaning 1 arm extension 4x12,10,10,8 (30,35,35,40) and standing ez bar curls (using an arm blaster) 4x12,10,10,9 (70,80,80,90). Afterwards, I went home and ate 4 eggs, 1 cup of oatmeal, and a banana. Leg day on deck tomorrow
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  27. #1407
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    Woke up this morning at 330, downed a scoop of White Warped, and 10 mins later, I was out the door heading to the gym. After warming up, I went to spark leg day. First up was squats for 4x8,6,5,4 (290,300,310,315). Next was deadlifts for 4x6,6,5,5 (330,330,335,335). Last was a superset of lying leg curls 4x11,11,9,8 (155,155,160,160) and leg extensions 4x11,11,9,8 (170,170,175,175). I then did a 25 min incline walk. Speed was 4.0 throughout. Incline was 15% 5 mins, 20% at 15 mins, and 25% at 5 mins, Afterwards, I came home and ate a banana, a pancake, turkey bacon, and 4 eggs. Much needed active rest day tomorrow
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  28. #1408
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    So I had every intention of doing some fasted cardio this morning. However my new born decided to stay up WAY past his bed time so I was up for a few hours with him. Ended up over sleeping so no cardio this morning. Chest and vertical back on deck tomorrow
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  29. #1409
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    Woke up this morning around 330 am and downed a scoop of White Warped. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark chest and vertical back. First up was pec deck (palms down) 4x15,13,12,10 (250,255,255,260) and close grip pull-ups 4x10,10,7,7. Next was a superset of DB incline bench 4x12,10,10,8 (75,80,80,85) and reverse grip hammer strength pulldowns 4x12,10,10,9 (180,190,190,200). Next was mid cable crossovers 4x15,12,12,10 (43,47,47,50) and V-Bar pulldowns 4x12,10,10,8 (195,200,200,205). Another superset followed of hammer strength bench press 4x10,10,8,7 (170,170,175,175) and wide parallel grip pulldowns 4x12,10,10,8 (170,175,175,180). Next was chest dips 4x10,10,8,8 (30,30,35,35) and smith machine shrugs 4x12,12,10,8 (275,275,285,285). Next was DB fly 4x15,12,12,10 (35,40,40,45) and straight arm pulldowns 4x,15,12,11,9 (90,95,95,100). Last was lying cable upright rows 4x15,12,12,10 (120,130,130,140) and DB pullovers 4x10,10,8,8 (85,85,90,90). Afterwards, was HIIT cardio. I did tire flips. First round was 10 yards, next 3 rounds was 20 yards, and the final round was 30 yards. I also supersetted each round with russian twist with a plate 5x12 (25,25,35,35,35). I stretched and headed home and ate 4 eggs, a banana, and 1.25 cups of oats. Unsure about tomorrow's session
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  30. #1410
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    Woke up around 525 and downed a scoop of White Warped. 15 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark Horizontal shoulders and arms day. First up was clean and press for 4x10,10,8,8 (145,145,155,155). Next was chinups 4x10,10,8,7 and cable front raises for 4x15,15,12,10 (22.5,27.5,32.5,37.5). Face pulls followed for 4x15,12,12,10 (62.5,67.5,67.5,72.5) and hanging knee raises 4x15. Next was a superset of reverse pec deck 4x15,12,12,10 (170,175,175,180) and DB lat raises (on knees) 4x15,12,12,8 (20,25,25,30). Last for shoulders was a superset of wide grip upright rows 4x15,12,10,10 (60,70,70,80) and 1-arm cable lat raises 4x15,12,12,10 (30,35,35,40). Now was time for arm work. First was a superset of rope pushdown 4x15,12,11,9 (65,75,75,85) and rope hammer curls 4x12,12,10,8 (57.5,62.5,67.5,72.5). Next was 1 arm cable overhead extension 4x12,12,10,8 (55,60,65,70) and reverse EZ bar curls 4x12,10,10,8 (80,90,90,100). Last was close grip incline bench 4x12,10,10,8 (155,165,165,175) and machine preacher curls 4x15,12,11,10 (110,115,120,125). Afterwards, I stretched before heading home and eating 4 eggs, turkey bacon, a 3 cinnamon rolls. Rest until Monday.
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