[CALIBBER]

yea with deads I kinda really try to do perfect form b/c I've heard so many guys go ego train on deads and they pull the disc. altho, this week I switched up to off the rack deads and did 405 and bb rowed 315.

[CALIBBER]

on monday

chest bench press werm up 135x20 1x185 2x225 3x245 3x275
superset with
incline DB press 1x 80s 2x 90s 3x10s 4x100s

cable crossovers 1x 70 2x90 3x120 4x150
superset with
weighted dips 1xbodyweight 2xbody+10 3 body+25 4xbody+45

abs cable crunches
1x100 2x110 3x12 0 4x120

reverse crunch machine
1x100 2x130 3x140 4x150

[CALIBBER]

tuesday back and traps

back deads werm up 45x20 135x20
1x225 2x275 3x295 4x315

yates row
1x 185 2x225 3x265 4x275

corner t bar row
1x 3 plates 2x4 plates 3x4.5 plates 4x4.5 plates

underhand pulldowns
1x100 2x150 3x170 4x200+ 150,100 drop set

traps 135 werm up
1x225 2x315 3x365 4x405

hammer shrugs
1x3 plates a side 2x4 plates a side 3x5 plates a side 4x6plates a side

[CALIBBER]

today training session was shoulders and calves

shoulders seated shoulder press werm ups 45x x20 95x20
1x140 2x175 3x185 4x195

side laterals
1x 50s 2x65s 3x80s 4x80s+45s drop set

bent laterals
1x60s 2x80s 3x90s 4x100s

DB front raise
1x35xs 2x45s 3x50s 4x70s

calves standing calf raise werm pu 90x20
1x170 2x180 3x190 4x200

seated calf raise
1x 2 plates 2x3 plates 3x4 plates 4x4 plates + 3plates,2 plates drop set.

[CALIBBER]

today was big arms

bis bb curls warm up 45x20 95x20
1x135 2x155 3x155 3x165
superset with
DB curls 1x50s 2x60s 3x70s 4x70s

preacher curls 1x50 2x60 3x70 4x80
superseted with
hammer curls 1x60s 2x70s 3x75s 4x80s+40s drop set

tris rope pushdow warm up 50x20
1x80 2x100 3110 4x115

decline close grip bench press
1x45 2x95 3x135 4x155
got this movement from Ron Harris

one arm extensions
1x30 2x45 3x50 4x50

dip machine
1x250 2x260 4x290 4x300+250,200 drop set

[CALIBBER]

today was my legs day

quads squads werm up 45x20 135x20
1x 225 2x275 3x315 4x365

leg press
1x 12 total plates 2x16 total plates 3x18 plates total 4x20 plates total

hacks
1x 8 plates total 2x12 plates 3x14 plates 4x14 plates

leg extension
1x 100 2x150 3x180 4x200

hams lying leg curls warm up 40x20
1x80 2x90 3x100 4x100

stiff leg deads
1x 185 2x225 3x245 4x245

seat leg curls
1x170 2x180 3x190 4x200

standing leg curls
1x70 2x80 3x90 4x110

[CALIBBER]

today was my chest and abs

chest cable crossovers pre exxhause werm up 20x20 30x20
1x60 2x80 3x100 4x110

bench press
1x185 2x225 3x265 4x275

incline db press
1x70s 2x85s 3x95s 4x100s'

db pullovers
1x100 2x110 3x120

abs cable ab pulldowns
1x50 2x70 3x85 4x100

leg raise
4x15

[YM123]

good weights mate and good training log. just started mine, hope it helps me to fulfil my goals. keep up the good progress

[CALIBBER]

thank you

today was my back and traps

back deads werm up 45x20 135x20
1x245 2x265 3x275 4x295

bb rows
1x225 2x275 3x295 4x315

calbe rows
1x200 2x220 3x220 4x230

lat pulldowns
1x150 2x180 3x200 4x220

traps upright rows werm up 45x20
1x95 2x135 3x155 4x175

behind the back shrugs
1x135 2x185 3x225

[CALIBBER]

I have never posted up my diet but here it is. Now im trying to bulk up. I'm a guy that doesn't hold fat much and therefore, i tend to lose weigh.

meal one 4 whole eggs/2 hash brownsd / coffee
one hour later 5grams of creatine/ 5 grams of glutine
right after training 5 grams of creatine/5 gram of glutine mixed in grap juice or Gatoraid
an hour later whey protein shake/1 cup oatmeal with honey/apple source
meal 2 chicken/potato/veggies
meal 3 rice/steak
meal 4 whey protein shake/tsp on peanut butter
meal 5 rice/beef (maybe ice cream)
meal 6 whey shake/slice of cheese
before bed ZMA
middle of the night Oatmeal ber
y diet
i blow up when i added more carbs in m

[CALIBBER]

today i trained my shoulders and calves

shoulders seated DB press warm up 25sx20 35sx20
1x50s 2x65s 3x70s 4x80s

seated side laterals
1x25s 2x40s 3x50s 4x60s

incline DB bent raise
1x 40s 2x60s 3x70s 4x85s

barbell ront raise
1x45 2x75 3x85 4x95

calves calf raise on leg press warm up 50x20
1x100 2x200 3x250 4x300

standing calf raise
1x170 2x180 3x190 4x200

[CALIBBER]

today was arms day

EZ bar curls werm up 2 warms of 40lbs
1x60 2x80 3x90 4x100

incline DB curls
1x25s 2x40s 3x50s 4x50s

one arm preachers
1x25 2x35 3x50 4x60

one arm DB culrs
1x30 2x40 3x50 4x60

tris close grip bench warm up 45x20
1x185 2x225 3x245

skullcrushers
1x50 2x40 3x80

reverse pushdowns
'1x50 2x70 3x100

machine dips
1x280 2x300 3x300

[CALIBBER]

WOW!! its nice to see that my log is still on the first page. after all this weeks and months of me not posting . I hope that you guys are motiated when you read these logs...