[CALIBBER]

hey guys
today I did back wdeth/traps and bis maybe some abs


back chins
3 sets of bodyweight

pulldowns
1x 150 2x170 3x200

close grip pulldowns
1x180 2x200 3x210

traps hammer machine shrugs
1x 4 plates a side 2x5 plates a side 3x6 plates a side

bis EZ bar curls werm up empty bar x 20
1x70 2x100 3x110

incline curls
1x 40s 2x50s 3x55s

two arm high curls
1x20 2x40 3x40

abs floor crunches
3x25-20

roman chair crunches
3x20

thats all for today guys

[CALIBBER]

Hey guy
thank god today friday and the end of my long ass week. today, was my legs day.

quads
leg extensions werm up 100x20
1x230 2x2x 240 3x250

front squats
1x135 2x185 3x225

hecks
1x 6 plates a side 2x7platesa side 3x7 plates +10's on the handles

hams lying leg curls werm up 40
1x90 2x100 3x110

one legged leg curls
1x70 2x80 3x90

SLDL
1x225 2x245 3x275

calves standing calf raise werm up 100x20
1x 180 2x190 3x200

leg press toe prss
1x 3 plates a side 2x 6 plates a side 3x8 plates a side

thats all for today.. I'm going back to a four day split i thin..

[CALIBBER]

hey guys
after much of soul searching to find the right split to use... personally, BBing is may right love.. is like Lee Priest, my game is more training... Every off days, I always find myself. searching for a reason to go in... so, i decided to go back and do a 2on/1off type of split.. I do play attenion to recovery thu.

mon chest/bis/abs
tue quads/hams/calbes
wed off
thu back/traps
fri delts/tris
sat off
sun repeat

its the same kind of split I've been using for years now..

so today, was my chest/bis and abs day

chest bench press werm up 135
1x275 2x315 3x320

incline bb press
1x135 2x225 3x275

flat flyes
1x80s 2x90s 3x100s+50s drop set

db pullovers
1x100 2x110 3x115

dips
3x of 20 (bodyweight)

bis bb curls werm up empty bar x20
1x135 2x155 3x165

standing alt. curls
1x50s 2x65s 3x70s

machine preacher curls
1x45 2x90 3x100

hammer curls
1x95s 2x100s 3x110s

abs cable crunches
1x1x40 2x145 3x150

reverse crunches
1x130 2x140 3x150

thats is all for today guys

[CALIBBER]

hey guys
today was my legs day. so, lets go!!

smith machine squats werm up 135x20
1x315 2x415 3x505

leg presses
1x7 plates a side 2x9 plates a side 3x11 plates a side

hecks
1x5 plates a side 2x7plates a side 3x7 plates a side

leg extensions
1x250 2x275 3x295

hamies SLDL werm up 135x20
1x315 2x335 3x365

lying leg curls
1x100 2x110 3x120+80 drop set

seated leg curls
1x170 2x180 3x200

calves seated calf raise werm up 2 plates x 20
1x5 plates 2x5. plates 3x6 plates

standing calf raise
1x180 2x190 3x200

thats all for today guys..

[CALIBBER]

hey guys
today was my back and traps day.

back deads from the floor werm up 135 x 20
1x245 2x275 3x295

lat pulldowns
1x190 2x200 3x210

bb rows
1x275 2x315 3x320

corner t bar rows
1x4 plates 2x5plates 3x5.5 plates

chins
3x 15 (bodyweight)

traps bb shrugs werm up 135x20
1x365 2x385 3x405

hammer machine shrugs

1x5 plates a side 2x6 plates a side 3x6 plates a side

thats all for to guys

[CALIBBER]

hey guys
today was my delts and triceps day

delts smith machine press werm up 135x20
1x 225 2x230 3x245

side laterals
1x 60s 2x70s 3x80s

bent laterals
1x60s 2x75s 3x80s

bb front raise
1x95 2x115 3x135

triceps close grip bench press werm up 135x20
1x225 2x 275 3x295

lying extensions
1x100 2x110 3x120

seated DB ext
1x100 2x110 3x115

pushdowns
1x150 2x160 3x175

dips
1x bodyweight 2xBW+10 3xBW+25

thats all for today day guys.

[CALIBBER]

hey guys
today was my chest/bis day. today i went to workout with my sister's boyfriend. so, i had a spotter.

chest bench press werm up 135x20
1x275 2x315 3x365 for 3

floor press
1x95 2x135 3x185

incline DB press
1x90s 2x100s 3x100s

DB pullovers
1x100 2x110 3x120

dips
1xBW+25 2xBW+45 3xBW+55

bis bb curls 45x20
1x135 2x155 3x160

standing Alt. curls
1x60s 2x65s 3x70s

preacher curls
1x100 2x110 3x120

hammer curls
1x100 2x110 3x115
abs cabele crunches
1x140 2x145 3x150

reverse4 crunch machine
1x130 2x140 3x150

thats all for today guys.. I'm starting to train like johnnie jackson with that power bodybuiolding style. i want alil heavy today.. you can say it was alil ego in there

[CALIBBER]

hey guys
today is my legs day.

quads smith machine squats werm up 135x20
1x405 2x495 3x515

leg press
1x7 plates a side 2x10 plates a side 3x11 plates a side

hack squats
1x6 plates a side 2x7 plates a side 3x7 plates a side +10s on the handles

leg extensions
1x230 2x240 3x250

hams SLDL werm up 135x20
2x315 2x365 3x375

lying leg curls
1x100 2x110 3x120

seated leg curls
1x180 2x190 3x200

calves seated calf raise werm up two plates x 20
1x4 plates 2x5 platess 3x6 plates

standing calf raise
1x180 2x190 3x200

thats it for today.i'm thinking of going bnack to a four day split maily bedcause of the upcoming NFL season. and i love football games lol

[CALIBBER]

hey sup guys
today was my back and traps day day
deads from the floor werm up 135x20
1x225 2x275 3x315

lat pulldowns
1x170 2x200 3x210

bb rows
1x295 3x315 3x320

corner t bar rows
1x4 plates 2x5 plates 3x5.5 plates

seated rows
1x200 2x230 3x250

ctraps bb shrugs werm up 135x20
1x315 2x365 3x385

hammer machine shrugs
1x4 plates a side 2x5plates a side 3x6 plates a side+10's on the handle

thats it for today. my back is dead!!

[CALIBBER]

Hey all
today was my shoulders and triceps

shoulders seated smith delt press werm up 135x20
1x225 2x245 3x255

side laterals
1x60s 2x70s 3x85s

ben raise
1x60s 2x70s 3x80s

seated db front raise
1x30s 2s50s 3x55s

upright rows
1x135 2x155 3x185

tris close grip bench press werm up135x20
1x225 2x245 3x255

lying extensions
1x70 2x100 3x110 (not inclinding the bar)

cable overhead extensions
1x20 2x50 3x80

cable pressdowns
1x130 2x140 3x150

dips three sets bodyweight to failure

thats al; today guys

[CALIBBER]

hey guys
today is my chest/bis and abs day

chest bench press werm up 135x20
1x275 2x315 3x325

floor press
1x135 2x185 3x225

incline DB press
1x80s 2x90s 3x90s

DB pullowers
1x100 2x110 3x110

dip chest verion]
3x 15 (bodyweight)

bis bb curls werm up 45x20
1x95 2x135 3x155

standing aslt curls
1x60s 2x70s 3x75s

preacher curls
1x90 2x120 3x130

hammer curls
1x80s 2x100s 3x110s

abs cable crunches
1x130 2x140 3x150

reverse crunch machine
1x100 2x130 3x150

thats is asll guys

[CALIBBER]

hey guys

today was my legs day

quads smith machine squats werm up 135x20
1x315 2x405 3x455

leg press
1x7 plates a side 2x10 plates a side 3x11 plates a side

walking lunges (50 ft)
1x20 lbs 2x40

one legged extensions
1x70 2x90 3x100

SLDL werm up 135x20
1x315 2x365 3x385

lying leg curls
1x90 2x110 3x120

seated leg curls
1x180 2x190 3x200

calves seated calf raise 3plates
superset with
standing calf raise 100
3 sets of 20

[CALIBBER]

hey guys
today was my back and traps day

back deads from the floor werm up 135x20
1x185 2x225 3x275

lat pulldowns
1x200 2x210 3x220+1100 drop set

bb rows
1x 275 2x315 3x325

corner t bar rows
1x4 plates 2x5 plates 3x6 plates

back extensions
1x20 2x60 3x100

traps bb shrugs werm up 135x20
1x365 2x385 3x405

hammer machine shrugs
1x4 plates a side 2x5 plates a side 2x6 platesa side

thats it dor today guys

[CALIBBER]

hey guys
today was my shoulders and triceps day..

delts standing military press werm up empty bar x 20
1x65 2x95 3x135

side lateral
1x60s 2x75s 3x85s

bent laterals
1x70s 2x80s 3x90s+50's drop set

seated BD front raise
1x30 2x40s 3x55s

upright rows
1x135 2x185 3x195

triceps close grip bench press werm up 135x20
1x245 2x295 3x295

lying extensions
1x90 2x115 3x130

seated overhead extensions
1x90 2x100 3x110

pshdowns
1x110 2x140 3x150

dips tris verion
3sets 15 bodyweight

thats it for today guys

[CALIBBER]

hey guys
today was my chest, bis and abs day

chest bench press werm up 135x20
1x275 2x315 3x335

floor press
1x 135 2x185 3x225

incline DB press
1x 80s 2x90s 3x95s

DB pullovers
1x95 2x110 3x120

dips
3sets of 12

bis bb curls werm up empty barx 20
1x95 2x135 3x155

standing Atl curls
1x50s 2x65s 3x75s

DB preacher curls
1x40 2x60 3x80

hammer curls
1x100s 2x110s 3x120s

abs machine crunches
1x100 2x110 3x120

roman chair crunches
3 sets of 15

thats it for today

[CALIBBER]

hey guys
today was my legs day..

quads smith machine squats werm up 225x20
1x405 2x455 3x495

leg press
1x 8 plates a side 2x10 plates a side 3x11 plates a side

hacks
1x5 plates a side 2x7 plates a side 3x7 plates a side

leg extensions
1x230 2x240 3x250

hams SLDL werm up 135x20
1x315 2x365 3x405

lying leg curls
1x100 2x120 3x130

high press leg press
1xempty leg press 2x1 plate a side 3x3 plates a side

calves standing calf raise werm 80x20
1x150 2x180 3x200

seated calf raise
1x3 plates 2x4 plates 3x5 plates

thats it for today guys.....

[CALIBBER]

hey guys
sorry for not posting. I've been away. but I'm back now.

I'm still using the same four day split

this is what i did on monday. chest/bis and abs

bench press werm up 135x20 ,225x15
set1x 335 set2x355 set2 355

incline DB press werm up set 65sx15
set1 85s set2x90s s et3x100s

flat flyes
set1 x 80s set2x 90s set3x90s

DB pullovers
1x 100s 2x110 3x120

cable crossovers
1x100 2x120 3x150

bis bb curls werm up 45lbsx20 65lbs x 15
1x135 2x155 3x 175

standing Alt curls werm up 45sx15
1x 65s 2x70s 3x75s


preacher curl machine
1x 90 2x 100 3x120

hammer curls
1x 100s 2x110 3s110

one arm machine curls
1x100 2x120 3x150

that was it for monday guys

[CALIBBER]

hey guys
on tuesday it was legs day

smith machine squats werm up 135x20 and 225x15
1x365 2x455 3x515

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

hack squats
1x 5 plates a side 1x6 plates a side 3x7 plates a side

walking lunges (across the gym)
1x 45lbs 2x65 3x70'

lleg extensions
1x240 2x250 3x275

hams SLDL werm up 135x 20 , 225x15
'1x315 2x365 3x365

lying leg curls
1x100 2x100 3x110

seated leg curls
1x190 2x200 3x205

standing leg curls
1x80 2x90 3x100

standing calf raise werm up 70x20, 80x15
1x180x20 2x190 3x200

seated calf raise
1x 4 plates 2x5 plates 3x6 plates

that was what i did on tuesday.

[bow_wow61]

Ur Pretty strong man whats your stats?

[CALIBBER]

hey bro
I couldn't really say what my stats are, b/c i keep surpizing myself with the weights i push... so here so

height 5'8
weight 190-205
bench press 365x5
smith squat 545x 6
deads from the floor 315x8
rack deads 455x6

my stats changes every week or so with my lifts and weight.

on thurday i did bacn and tris

deads from the floor werm up 45lbsx20, 135x15
1x225 2x315 3x3365

reverse grip pull downs feel set 150x15
1x170 2x190 3x200

yates row
1x 135 2x185 3x225

one arm t bar rows
1x90 2x135 3x155

weight chins
1x bodyweight 2xbody+5 3x body+10

traps bb shrugs werm up 135x20, 225x15
1x315 2x365 3x405

behind the back shrugs
1x135 2x225 3x225

that was asll

[CALIBBER]

today was my shoulders and tris day

smith shoulder press werm up 45x20,135x15
1x 255 2x245 3x275

side laterals feel set 50sx15
1x70s 2x80s 3x90s

seated front raise
1x35s 2x55s 3x90s

one arem cable side laterals
1x20 2x30 3x40

seated bent laterals
1x25s 2x30s 3x45s

trti close grip bench press werm up 135x20, 225x10
1x 275 2x295 3x315

lying extensions
1x 120 2x130 3x140

DB overhead extensions
1x100 2x110 3x110

puhdowns
1x 145 2x150 3x 175

weight dips
1x body+25 2xbody+45 3body+70'

thats all guys

[CALIBBER]

hey guys
today was my chest/bis and abs day

bench press werm up sets 135x20, 225x15
1x 315 2x325 3x335

incline hammer machine press
1x1.5 plates a side 2x2 plates a side 3x3 plates a side

flat flyes
1x70s 2x85s 3x95s

DB pull overs
1x 110 2x115 3x120

cable cross overs
1x100 2x130 3x140

bis bb curls werm ups 45x20, 95x15
1x135 2x155 3x165

incine curls
1x 45s 2x50s 3x55s

preacher curls
1x110 2x130 3x150

hammer curls
1x80s 2x100s 3x110

abs cable crunches
1x140 2x150 3x160

reverse crunch machine
1x100 2x120 3x150

thats it for today guys. time to chill out and watch my cowboys kiss some giant ass

[CALIBBER]

hey guys
on tuesday was my legs and calves day

smith machine squats werm up 135x20, 225x15
1x 405 2x495 3x505

leg press feel set 6 plates a side x 20
1x 8 plates a side 2x10 plates a side 3x11 plates a side

walking lunges (across the gym )
1x 40 2x60 3x80

leg extensions
1x230 2x240 3x250

sldl werm ups 45x20 , 135x15
1x 225 2x275 3x295

lying leg curls
1x100 2x110 3x130

seated leg curls
1x190 2x190 3x200

standing leg curls
1x80 2x90 3x95

calves stand calf raise werm up 60x20 , 80x15
1x190 2x200 3x200

seated lcalf raise
1x 4 plates 2x5 plates 3x5.5 plates

that was all for tuesday guys

[CALIBBER]

hey guys
today was my back and traps day


reverse pulldowns werm up 100x20, 130x15
1x200 2x210 3x220

reverse grip bb rows
1x 225 2x 245 3x275

one arm t bar rows
1x 90 2x135 3x145

weighted chins
1x body+10 2xbody+25 3xbody+35

low row machine (squeeze the lower lats)
1x 90 2x140 2x180

deads
1x225 2x245 3x275

traps B front shrugs superset with behind the back shrugs \
1x135 2x225 3x225

that was all for today guys

[CALIBBER]

hey guys
yesterday I did my delts and triceps day

seated military press werm up 45x20, 135x15
1x 225 2x 245 3x275

DB side laterals superseted with front raise
1x 30s 2x 40s 3x50s

bent laters
1x70s 2x80s 3x85s

upright rows
1x135 2x185 3x 225

triceps close grip bench press werm up 135x20 228x15
1x 315 2x 325 3x335

skull crunchers
1x 120 2x130 3x140

seated DB extensions
1x100 2x120 3x130

weighted dips
1xbody+25 2xbody+32 3x body +45

pushdowns
1x 150 2x160 3x175

[CALIBBER]

hey guys
this week I'm doing a five day split.

mon chest and abs
tue legs
wed shoulders and calves
thu back and traps
fri arms
weekend off or i might take a rest day in the middle and train on saturday

today was chst and abs

chest bench press werm up 135x20, 225x15
1x315 2x335 3x345

incline DB press werm up 60sx15
1x80s 2x90s 3x100s

flat flyes
1x70s 2x80s 3x58s

DB pullovers
1x100 2x115 3x125

cable crossovers
1x 120 2x140 3x160

cabale crunches
1x140 2x145 3x150

reverse crunch machine
1x 100 2x130 3x150

floor crunches
3x 20

thats all for today let the chest heal up a bit.

[CALIBBER]

hey all
today was my legs day

quadsleg extensions werm up 40x20, 90x15

front squats werm up 45lbsx20
1x135 2x185 3x225

leg press
1x8 plates a side 2x10 plates a side 3x11 plates a side

hacks
1x4 plates a side 2x6 plates a sid e 3x7.5 plates a side

walking lunges
1x 45 2x 65 3x75

lextensions
1x140 2x250 3x260

DB SLDL werm up 30sx20, 50sx15
1x 70s 2x85s 3x100s

lying leg curls
1x100 2x110 3x120

seated leg curls
1x190 2x200 3x210

standing one leg curls
1x90 2x95 3x100

thats at for today

[CALIBBER]

hey guys
today was my delts and calvves day.. I'm trying training more for a contraction then to push weights up

delts seated shoulder press werm up 45x20, 65x15
1x95 2x135 3x185

seated side laterals
1x30x 2x45s 3x50s

seated front raise
1x 30s 2x40s 3x50s

bent laterals
1x60s 2x70s 3x80s

upright rows
1x 95 2x135 3x165

calves standing calf raise werm up 50x20
1x 100 2x150 3x200

seated calf raise
1x 3 plates 2x 4 plates 3x5 plates

45 degree calf raise
1x 3 plates a side 2x4 plates a side 3x4 plates a side

thats all for today guuys

[CALIBBER]

hey all
today was my back and traps day.

back deads from the floor werm up 45x20, 135x15
1x225 2x315 3x325

close grip pulldowns
1x 180 2x200 3x220

reverse bb rows
1x225 2x275 3x285

DB rowws
1x100 2x 130 3x135

weigthed chins
1x body+ 10 2xbody+25 3xbody+35

back extensions machine
1x100 2x 130 3x140

traps bb shrugs werm up 135x20 225x15
1x315 2x405 3x405

hammer machine shrugs
1x4 plates a side 2x5 plates a side 3x6 plates a side

that all for today.

[CALIBBER]

hey guys
today was arms bis and tris day

bis short bb curls werm ups 2x 40lbs 20 reps each set
1x 100 2x 120 3x140

stasnding alt DB curls
1x 60s 2x65s 3x70s

preacher curls with EZ bar
1x80 2x1 00 3x110

hammer curls
1x 100s 2x110s 3x115s

tris bb close grip bench press werm up 45x20, 135x15
1x225 2x245 3x245

lying extensions
1x 80 2x 100 inbetween set close grip push up on rack 3x110

DB extensions
1x 100 2x110 3x115

weight dips
1xbody+25 2xbody+45 3xbody+50

pushdowns
1x 150 close grip push up on rack 25 reps 2x 160 3x175

thats it do today