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hey guys
today was my chest and abs day

chest bench press werm up 135,225 20 reps each
1x 315 2x335 3x355

incline DB press feel set 60sx15
1x 80s 2x90 3x100s

incline flyes
1x40s 2x55s 3x70s

DB pullovers
1x 100 2x110 3x120

abs cable crunches
1x140 2x145 3x150

reverse crunch machine
1x 140 2x 150 3x150

floor crunches 3x 20 bodyweight
that is all my friends

[CALIBBER]

hey guys
I couldn't train yesterday bc of a family issue.. i also went to the doctors for a knee problem I've been having and he said i had tendentis. and i shouldn't train for two week. so i said nuts to that

so today was my legs and calves day. but i did went to do machines instead of re-injurying the tendent. today i did more reps the usual 25-20 for quads and 25 reps for hams and abodyweight for calves. calves reps were at 40

quesd leg extensions werm up 20x20, 30x20
1x 50 2x70 3x100

lying squat machine
1x 100 2x150 3x200

seated leg press machine
1x 150 2x200 3x200

addector machine (for the sweep)
1x 20 2x50 3x50

one legged leg extensions
1x 50 2x60 3x70

hams high press on leg press machine werm up 40x20 and 50x15
1x100 2x150 3x200

lying leg curls
1x 40 2x50 3x60

seated leg curls
1x100 2x150 3x150

standing leg curls
1x 40 2x50 3x60

calves at home

stasnding calf raise on stairs
3x 50

seated calf raise
3x 50

thats it for today guys.
1x 60

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hey guys
jjtoday i did shoulders.

shoulders standing military press werm up 2 sets45x20
1x65 2x95 3x135

side laterals feel set 45sx15
1x 70s 2x85s 3x100sx3 +50 s,25s drop sets

DB front raise
1x 55s 2x70s 3x58s

bent laterals
1x 60s 2x70s 3 x85s

upright rows
1x135 2x185 3x225,135 drop sets

thats all for today guys my shoulders are killing me.

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hey guys
jtoday was my back and traps day

back deads from the floor werm up 95x20,135x20
1x 225 2x 275 3x315

close grip pulldown feel set 150x20
1x200 2x220 3x240

yates rows
1x 245 2x275 3x315

one arm hammer rows
1x 2 plates a side 2x3 plates a side 3x4 plates a side

weighted chins
1x body 2xbody+25 3xbody+35

back extensions machine
1x 100 2x120 3x140

traps bb shrugs werm up 135x20, 225x15
1x 365 2x405 3x415

thats it for today guys

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hey guys
today i did my arms day. i couldn't train on tuesday. so, it go shipped over a day

bis bb curls werm ups 45x20, 95x20
1x135 2x185 3x195

standing DB curls
1x 65s 2x70s 3x75s

EZ bar preacher curls
1x 100 2x120 3x140

hammer curls
1x 100s 2x115s 3x120

tris close grip bench press werm up 45x20, 135x15
'1x 225 2x 245 3x265

lying extensions
1x 100 2x110 3x120

cabe over head exensions
1x 50 2x100 3x110

weighted dips
1xbody+45 2xbody+55 3xbody+80

pushdowns
1x150 2x175 3x185

thats all for this week guys.........

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hey guys
today i did my chest and jforearms. i choice today b/c i couldn't fit forearms in other day without it hurting some body prats like chest,back and arms. i picked today bc tomorrow is legs so forearms an't use very much.

chest bench press werm ups 135x20,225x15
1x335 2x 355 3x365

incline press feel set 135x15
1x255 2x275 3x315

flat flyes
1x70s 2x85s 3x100s

DB pullovers
1x110 2x120 3x125

cable crossovers
1x 100 2x120 3x150

forearms behind the back wrist curls
1x 95 2x135 3x155

reverse bb curls
1x45 2x65 3x95

thats it for today guys

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hey guys
big legs today. quads and hams

quads front squats werm ups 45x20, 95x20
1x135 2x185 3x225

leg press feel set six plates a side
1x 8 plates a side 2x10 plates a side 3x12 plates a side

hacks
1x5 plats a side 2x6 plates a side 3x7 platess a side

walking unges
1x 45 2x65 3x95

leg extensions
1x 240 2x250 3x250

hams SLDL werm ups 45x20,135x20
1x225 2x275 3x315

lying leg curls
1x100 2x120 3x120


seated leg curls
1x180 2x190 3x200

high press on a leg press
1x 100 2x150 3x170

standing leg curls
1x85 2x90 3x95

thats it for today guys

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hey guys
today i hit my shoulders/calves and abs

shoulders behind the neck press werm ups 45x20, 55x20
1x 95 2x135 3x155

unilateral side laterals
1x 40 2x50 3x60

seated two arm front raise
1x30s 2x45s 3x55s

incline rear raise
1x50s 2x 60s 3x70s

cable upright rows
'1x145 2x150 3x160

calves standing calf raise werup 60x20 80x20
1x180 2x190 3x210

leg press calf raise
1x100 2x150 3x200

seated calf raise
1x 2 plates 2x3 plates 3x4 plates

abs cable crunches
1x140 2x145 3x150

reverse crunch machi ne
1x130 2x140 3x150

floor crunches
3x20

thats all for today guys

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hey guys
today was my back and traps day

back reverse pullowns werm up 80x20, 90x15
1x 150 2x190 3x220

bb rows feel set 135x20
1x245 2x315 3x335

seated close grip rows
1x 150 2x250 3x250

weighted dips
1x body+25 2xbody+35 3xbody+45

deadlifts
1x225 2x 245 3x275

back extensions machine
1x 100 2x120 3x140

traps DB shrugs 70sx20, 90sx15
1x 120s 2x125s 3x130s

behind the back shrugs
1x 135 2x225 3x245

thats it for today guys

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hey guys
today was my arms day.

bis EZ bar 21s
3set at 100lbs

incline DB curls
1x 25s 2x45s 3x55s

preacher curls
1x 80 2x100 3x120

two arm hammer curls
1x 35s 2x 50s 3x70s

concertion curls
1x 30 2x50 3x55

tris short bar pushdowns werm up 50x20, 70x15\
1x 100 2x120 3x150

DB lying ext.
1x 30s 2x50s 3x70s

one arm overhead ext.
1x30 2x40 3x55

dip machine
1x 200 2x250 3x300

thats all for today and for this week guys

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hey guys one day after the cowboys def. the undef colts

i changed my split. mostly b/c I'll be busy these next to weeks. i throught that i would never do this split but I'm returning to it

so my split is
monday chest/tris/calves
tues back/bis/
wed rest (may abs and calves)
thur shoulder/traps/forearms
fri leg/abs (i have a knee problem. so i can't push legs that hard)

today i did chest/tris and calves

chest bench press werm up 135x20, 225x10
1x335 2x355 3x365
not next goal is 405 but i dont care if i reach it b/c its getting more and more risk

incline DB press
1x 85s 2x 95s 3x100s

flat flyes
1x 80s 2x90s 3x100s
'
DB pullover
1x 100 2x115 3x125

decline bb press
1x 135 2x155 3x185

traps close grip bench press werm up 45x20,135x15
1x 225 2x245 3x265

lying extensions
1x 100 2x120 3x140'

DB overhead extensions
1x 10 2x110 3x125

pushdowns
1x140 2x145 3x150

body weight dips
3x12

thats all for today guys

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hey guys
yesterday I did back and abis

back deads werm ups 45x20, 135x15
1x 265 2x275 3x315

close grip pulldowns
1x 200 2x220 3x220

yates row
1x 225 2x275 3x315

one arm DB rows
1x12 0 2x125 3x130

rear pulldowns
1x100 2x150 3x170

back extensions machine
1x 110 2x140 3x150

bis bb curls werm ups 45x20 95x12
1x135 2x155 3x175

DB curls
1x 60s 2x65s 3x70s

preacher curls
1x 120 2x140 3x150

hammer curls
1x100s 2x110s 3x115sd

that swas it for yesterday

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hey guys today I had to train b/c the gym is closed tomorrow asll day.

so i trained my shoulders/ traps4arms today

shoulders seat military press werm up 45x20,135x18'
1x225 2x 245 3x265

side laterals
1x 70s 2x80s 3x90s

front raise
j1x 50s 2x70s 3x80s

bent raise
1x 70s 2x80s 3x90s

upright rows
1x 135 2x185 3x205

traps bb shrugs werm up 135x20
21x25 2x315 3x405

DB shrugs
1x 120 2x125 3x130

forearms bb wrist curls
1x 95 2x 135 3x155

reverse wrist curls
1x 65 2x95 3x115

thats it for todays