Hotkeying Posted October 25, 2012 Posted October 25, 2012 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
k or as i Posted October 25, 2012 Posted October 25, 2012 (edited) 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 Posted October 25, 2012 Author Posted October 25, 2012 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 Posted October 29, 2012 Author Posted October 29, 2012 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 Posted October 30, 2012 Author Posted October 30, 2012 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 Posted October 31, 2012 Posted October 31, 2012 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 Posted October 31, 2012 Posted October 31, 2012 Stopped reading after u said shoulderpress 20kg x 6 rofl
Hotkeying Posted October 31, 2012 Author Posted October 31, 2012 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 Posted October 31, 2012 Author Posted October 31, 2012 And in all cerealness, if those pics don't get your dick hard, go see a specialist cos you have a problem
Dog Posted October 31, 2012 Posted October 31, 2012 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 Posted October 31, 2012 Author Posted October 31, 2012 or maybe im joking? y u so boring? once a geek always a geek, apart from me ofc l2 take a joke lol
Hotkeying Posted October 31, 2012 Author Posted October 31, 2012 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.
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