[CALIBBER]

hey guys
today i trained my chest and abs

chest bench press werm ups 45x20 135x20
1x225 2x245 3x265 4x275

incline DB press
1x70s 2x85s 3x95s 4x100s

flat flyes
1x 75s 2x85s 3x95s

DB pullovers
1x100 2x 115 3x125 4x130

abs cable crunches
1x130 2x140 3x145 4x150

reverse crunch machine
1x 120 2x130 3x140 4x150

thats it for today's session

[CALIBBER]

hey guys
today was my back and traps day

back deadlifts werm ups 45x20 135x20
1x225 2x245 3x275

pulldowns
1x150 2x170 3x200

bb rows
1x255 3x275 3x315

corner t bar rows
1x3 plates 2x3.5 plates a side 3x4 plates

seated cable rows
1x 230 2x250 3x260

back extensions machine
1x100 2x120 3x150

traps bb shrugs
1x225 2x315 3x335 4x365

DB shrugs
1x120s 2x125s 3x130s

thats it for today

[CALIBBER]

hey guys
today I trained my shoulders and calves
shoulders standing shoulder press werm up 45x20 65x20
1x65 2x75 3x95 4x135

seated side laterals
1x25s 2x35s 3x55s 4x65s

bent laterals
1x65s 2x 90s 3x95s

upright rows
1x135 2x155 3x175 4x185

calves standing salf raise werm up100x20
1x170 2x180 3x190 4x200

seated calf raise
1x2 plates 2x4 plates 3x5.5 plates

thats it for this session

[CALIBBER]

hey guys
today is my arms day

bis bb curls werm ups 45x20 95x20
1x135 2x155 3x185 4x195

standing Db curls
1x 40s 2x60s 3x65s 4x70s

EZ bar preacher curls
1x100 2x110 3x120

hamer curls
1x 70s 2x75s 3x80s 4x90s

tris close grip bench press werm up 45x20
1x 135 2x225 3x245 4x245

DB overhead extensions
1x80 2x90 3x100 4x110

weighted dips
1xbodyweight 2xbody+25 3x body+45 4xbody+

pushdowns
1x 140 2x145 3x150 4x150

thats it for today

[CALIBBER]

hey guys
today i trained my legs

quads squats werm up 45x20 135x20
1x225 2x275 3x315 4x315

standing leg press
1x3 plates side 2x5 plates a side 3x6 plates a side 4x6 plates a side

hack squats
1x5 plates a side 2x6 plates a sie 3x 7 plates a side

one legged extensions
1x 40 2x60 3x70 4x 80

hams stiff leg deads
1x225 2x245 3x275 315

lying leg curls
1x80 2x910 3x100 4x120

seated leg curls
1x170 2x180 3x190 4x200

standing leg curls
1x 80 2x85 3x95 3x100

thats it for guys

[CALIBBER]

hey guys
today i trained my chest and abs

chest bench press werm ups 45x20 135x20
1x225 2x 245 3x275 4x315

incline DB press
1x 80s 2x90s 3x95s 4x100s

flat flyes
1x75s 2x85s 3x90s

DB pullover
1x 110 2x115 3x120

abs cable crunches
1x140 2x145 3x150 4x150

roman chair crunches
4x20

thats it for today

[CALIBBER]

hey guys
today was my back and traps day

back stiff arm pulldowns wrm ups 50x20 70x20
1x100 2x130 3x150

deads
1x 135 2x225 3x275

bb rows
1x225 2x275 3x315

corner t bar rows
1x3 plates 2x3.5 plates 3x4.5 plates

seated calve rows
1x150 2x200 3x220

back extensions machine
1x 130 2x140 3x150

traps power cleans werm up 45x20
1x 65 2x 70 3x95 4x115

seated DB shrugs
1x40s 2x80s 3x100s 4x100s0

thats it for today guys

[basebodyfitnesspaul]

Good extensive log CALIBBER, well done man. You've made some good weight increases since you started the log, good work . I hope my log will be as succesful.

[CALIBBER]

thanks man.

today i trained my shoulders and calves

shoulders standing military press werm ups 45x20 55x220
1x 65 2x75 3x95 4x135

side laterals
1x 45sd 2x70s 3x80s 4x90s

bent laterals
1x 70s 2x80s 3x90s 4x90s

upright rows
1x 155 2x185 3x190

calves standing calf raise werm up 90x20
1x 170 2x180 3x190 4x200

seated calf fraise
1x 2 plates 2x4 plastes 3x5 plates

thats it for today guys

[CALIBBER]

hey guytoday i trained my arms bis and tis

bis bb curls werm up 45x20 65x20
\1x95 2x115 3x135 4x155

standing alt. curls
1x 55s 2x60s 3x65s

EZ bar preacher curls
1x 100 2x110 3x120 4x130

hammer curls
1x90s 2x95s 3x100s 4x100s

tris close grip bench press werm up 45x20
1x185 2x225 3x235 4x245

seated overhead extensions
1x 90 2x100 3x110 4x110

pushdowns
1x140 2x145 3x150 4x160

dip machine
1x270 2x280 3x290 4x300

thats it for today

[CALIBBER]

hey guys
today i trained my legs

quads leg extensions werm ups 2x20lb for 20
1x100 2x150 3x190 4x200

bb sqauts
1x135 2x225 3x315 4x315

leg press
1x4 plates a side 2x6 plates a side 3x6 plates aside

hacks
1x 4 plates a side 2x5 plates a side 3x6 plates a side 4x7 plates a side

hams lying leg curls werm up 50x20
1x 70 2x80 3x80

seated leg curls
1x180 2x190 4x200

stiff leg deads
1x 95 2x135 3x145 4x145

standing leg curls
1x50 2x60 3x70

ipm dealing with a strain ham/cal f at the tia-in. so i just focus on squeezing on the hams today

[CALIBBER]

hey guys
today i trained my chest and abs

chest bench press werm ups45x20 135x20 working sets 1x225 2x245 3x265 4x275
superserted with
incline bb press
1x185 2x225 3x245 4x245

incline DB press 1x 50s 2x60s 3x70s 4x70s
superseted with
flat flyes 1x45s 2x70s 3x70s 4x75s

abs cable crunches 1x50 2x70 3x100 4x100

romasn chair crunchers 3x20 reps

thasts it for today

[CALIBBER]

hey guys
today i trained my back and traps

back deads werm up 45x20 135x20
1x225 2x275 3x315

lat pulldowns
1x 180 2x200 3x250

bb rows
1x 225 2x 275 3x295

corner t bar rows
1x3.5 plates 2x4 plates 3x4.5 plates

seated cable rows
1x200 2xfull stack 3xfull stack

back extensions machine
3xfull stack

traps seated db shrugs werm up 25sx20
1x60s 2x70s 3x70s 3x90s

power cleans
1x95 2x115 3x 120 4x135

thats it for today