goD's log.

[Hotkeying]

Child pornography -> Computer virus -> System restore -> lost several months worth of logs -> angry -> might as well post online to avoid further troubles

Weight (kilo) x reps

30 secs in between sets

1 min in between exercise

"Shoulder" day

Shadow boxing x 3 mins (umad)

DB shoulder press

23.5 x 6

20 x 8

20 x 6

Bent over reverse fly

7.5 x 10

7.5 x 9

7.5 x 7

DB front raise

7.5 x 10

7.5 x 7

7.5 x 6

Side raise (straight arms until failure then 90 degree flex until failure)

7.5 x 15

7.5 x 12

7.5 x 10

Shrugs (don't really do these much didn't know what weight to use tbfh will probs use more next time)

20 x 20

20 x 15

20 x 12

Then did some oblique work, bicycles, side crunches

[Sean``]

Didn't you already have a log?

[Fred]

arent u a spotty foreign cunt

[Hotkeying]

no and yes

[SPECED TIME]

hahahahahhaa ^

[Belgian]

Gj

[Light Mayhem]

stopped reading at child pornography

[Animal]

wanna box

[Hotkeying]

wanna box

nah i only fight the air

[Sopuli]

scrawny af

[Hotkeying]

scrawny af

from finland

[k or as i]

nice shoulder day and your not taking long breaks between sets and exercises thats good

are you doing a light ab work out everyday apart from the day you do a proper ab day (30 min+) thats what i do its going good so far my light ab workout consists of:

- 30 crunches

- 30 side crunches

- touch anckles alternate and non-alternate (dont know what to call it)

- 15 bicycle crunches

- 10 controlled slow sit ups (lieng flat)

- 20 leg raises (2-3 sets)

and end with plank stance to failure, can do about 1 min sometimes more

all of this takes me about 15min could do in 10 min if i took shorter breaks (10-15 sec)

check this video out ive been using it for about 3 months now i follow keiths exact routine for my ab day workout but add 2 extra exercises along with a plank stance hold right at the end (i do 2 sets of each)

http://www.youtube.com/watch?v=fk_usVg7Fp0

Edited October 25, 2012 by k or as i

[Hotkeying]

nice shoulder day and your not taking long breaks between sets and exercises thats good

are you doing a light ab work out everyday apart from the day you do a proper ab day (30 min+) thats what i do its going good so far my light ab workout consists of:

- 30 crunches

- 30 side crunches

- touch anckles alternate and non-alternate (dont know what to call it)

- 15 bicycle crunches

- 10 controlled slow sit ups (lieng flat)

- 20 leg raises (2-3 sets)

and end with plank stance to failure, can do about 1 min sometimes more

all of this takes me about 15min could do in 10 min if i took shorter breaks (10-15 sec)

check this video out ive been using it for about 3 months now i follow keiths exact routine for my ab day workout but add 2 extra exercises along with a plank stance hold right at the end (i do 2 sets of each)

http://www.youtube.com/watch?v=fk_usVg7Fp0

Abdominal's are like any other muscle group and require recovery to grow. Not to mention most exercises use abs anyway, squats, deadlifts etc.

My current Ab routine is a bit different, I do Obliques one day doing bicycles and side crunches, then another day I do lower abs, hanging leg raises and then another day do cable crunches.

[Hotkeying]

Chest/bi

DB Fly:

Flat: 15x20

Incline: 15x17

Flat: 15x 15

Incline 15x8

DB press:

Incline 17.5x20

Flat 17.5x14

Incline 20x10

Flat 20x8

Push ups

6 lol

Concentration curls

R 17.5x7

L 17x8

R 17.5x4

L 17.5x4

Drop set

R:

15 x 9

12.5 x 9

7.5 x 20

L:

15x11

12.5x6

7.5x16

Ez BB curl

20x15

Hammer curls

12.5x12

followed by:

10 minute jog med-fast pace around my village lookin like rocky

[Hotkeying]

Back

Pull ups

6

7 fuark

5

DL

70x15

80x7

70x8

DB rows

R 22.5x16

L 22.5x14

R 22.5x7

L 22.5x6

R 17.5x12

L 17.5x13

need to do more weight for these next time

BB rows

40x12

45x10

same again, needs more weight next time

Reverse Fly

7.5x12

8.5x8

Adding more weight for everything next timegot bored before getting fatigued

[Adam|Spakka]

No expert but i reckon if you have a stronger side in exercises such as db rows, then maybe start with your weaker side then just do the same amount of reps with your stronger side to even it out. Instead of always having a weaker side.

[Tango_Oscar]

Stopped reading after u said shoulderpress 20kg x 6 rofl

[Hotkeying]

Arm day:

Skull crushers

23x9

23x7

21.5x9

overhead tricep press

8.5

L/Rx8

L/Rx8

7.5

L/Rx14

L/Rx12

CG bench:

35x15

35x8

30x10

Dips

8

9

6

BB curl:

30x8

30x6

Concentration curl drop set

15x10

11x9

8.5x11

same for both arms

Wrist work

[Hotkeying]

[Hotkeying]

And in all cerealness, if those pics don't get your dick hard, go see a specialist cos you have a problem

[Dog]

And in all cerealness, if those pics don't get your dick hard, go see a specialist cos you have a problem

so delusional rofl

[Hotkeying]

or maybe im joking?

y u so boring?

once a geek always a geek, apart from me ofc

l2 take a joke lol

[Dog]

ur not tho thats the thing rofl

[Hotkeying]

how are you gunna tell me if im joking or serious

Just because you'd genuinely be bragging if you had a body like mine, doesn't mean I am.

[Dog]

AHAHAHA BAITED XDDD