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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

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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..

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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..

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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

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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.

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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

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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

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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!!

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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

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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

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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