[boneefosho]

monday-back,traps
deadlift-
135x5
225x5
315x5
405x5
495x2
wide grip lat pulldown-
100x10
140x10
180x10
220x10
270x10,8,8
t-bar rows-
2platesx10
3platesx10
4platesx10
5platesx10
7platesx10
drop set 3platesx15
machine shurgs-
100x15
150x15
270x10
315x10
405x10,8,7
low cable shurgs-
100x10
150x10
250x10

then 40 min on stair master for cardio

[boneefosho]

tuesday-chest abs
incline barbell press-
135x10
135x10
185x10
225x10
260x8
flat bench dumbbell press-
60'sx10
60'sx10
80'sx10
80'sx10
100'sx12
45'sx20drop set
incline cable flyes-
20x12
25x12
30x12
35x10x6+3 forced reps
decline crunches-
20
30
40
leg lifts-
20
30
40
side knee raises-
20x20x20

then ran 1.5 mile and 30 min bike for cardio

[boneefosho]

wednesday-quads,hams,calfs
squat-
135x8
135x8
185x8
225x8
315x6
385x5
225x15drop set
leg press-
360x12
720x12
1080x8+2 forced reps
540x20drop set
leg extenions-
100x15
130x15
160x15
190x12
stifflegged deadlift-
135x10
135x10
185x10
got a cramp in hamstring quit sld
leg curls-
60x15
70x15
80x15
100x15
burn out set with one
leg curl 40x20
standing calf raises-
(all negitive reps)
150x12
200x12
250x12
300x12
seated calf raises-
(all negitive reps)
45x12
70x12
90x12
115x12

then 30 min on stair master for cardio

[Thomas_Rivera]

What do you use for calf raises? A machine? Your other numbers seem pretty high.

And are you natural or are you juicing?

[boneefosho]

for calf raises i use a smith or just a regular standing calf raise machine but i only goes up to 350 so i've put up to 135 extra pound on it ... well to me the weight im lifting seems light to me like on my bench and squat, my back is by far my best bodypart. i'm not juiceing i joined the navy two months ago and i got to take drug test every month.. but i dont think steroids are bad if you use them right.

[monkeybiker]

Wow you are strong. Very impressive.

[boneefosho]

thursday-arms superset, forearms
skull crushers cable curls
65x12----------40x12
105x12---------60x12
145x8-----------80x12
over head ext. standing curls
55x12------------25'sx12
75x12------------35'sx12
95x12------------45'sx12
straight bar ext. high cable curls
80x12-------------25x12
90x12-------------30x12
100x12------------35x12
reverse grip ext. machine curls
15x15--------------70x15
20x15--------------100x15
had a great pump so stopped
barbell wrist curls-
60x15
70x15
80x15
90x15
100x15
reverse dumbell wrist curls
15lbx15x15
20lbx15x15
25x15

didn't want to lift very heavy just went for pump on arms and forearms

[wrestlingstalion]

sick nasty weight

[lil_big_junior]

great numbers...

[boneefosho]

friday-delts abs
side laterals(to warm up)
20X15x15
25x15
seated smith shoulder press
135x12x12
185x12
225x10
265x8
one arm side cable laterals
15x12
20x12
25x12
burnout set10x20
rear laterals
25x12x12
35x12x12
45x12
front barbell laterals
40x12
45x12
50x12
55x10
burn out set with dumbbells
20x20
crunches
20x30x40
leg lifts
20x30x40
side knee raises
20x25x30

then ran 2 miles and 10 min on bike

[boneefosho]

monday-back traps
deadlift
135x10
225x8
315x6
495x2
wide grip pulldown
100x15
160x15
220x15x15
t-bar row
2platesx10
3platesx10
5platesx10negitive reps
underhand grip
seated row
150x10
180x10
235x10
stiff arm pulldwn
drop sets
50x20
40x25
30x30
machine shurg
100x10
150x10
200x10
270x10negitive reps
low cable shurgs
50x12
100x12
150x12 negitive reps

+1 hour cardio

[boneefosho]

tuesday-chest abs
incline barbell press
135x10x10
185x8
225x6
275x3
flat bench dumbbell press
60'sx10
80'sx10
100'sx15
45'sx20drop set
incline cable flyes
20x12
25x12
30x15
cable crossovers
20x20
25x20
30x20
decline crunches
20,30,40
knee raises
20,25,30
side crunches
20,25,30