Drew's log

[Ar3chy]

gj

[Andrew]

still been goin to the gym just haven't felt the need to post here unless i make gains

i will probably though today

[Dripz]

u know u can do abs almost every day

[Andrew]

u know u can do abs almost every day

ty lad

[Andrew]

 

inb4 hold the fucking phone still cunt

 

stats update

 

bench: 230

squat:

150 long hair dont care... or squat xd

deadlift: 255

 

nothing else really matters

 

current status

cutting son!

Edited February 6, 2015 by Andrew

[Ready Ok FOE]

nice progress bruv

[Big Dan]

update??

 

hows it going, you still lifting?

[Psycho]

update??

hows it going, you still lifting?

[Dripz]

 

update??

hows it going, you still lifting?

 

 

 

going to jump on a cycle soon

 

what do you suggest?

 

looking into var/test atm

 

trying to get hold of some clen for now

[Psycho]

 

 

update??

hows it going, you still lifting?

 

 

 

going to jump on a cycle soon

 

what do you suggest?

 

looking into var/test atm

 

trying to get hold of some clen for now

 

come pm or ts

[Dripz]

 

 

 

update??

hows it going, you still lifting?

 

 

 

going to jump on a cycle soon

 

what do you suggest?

 

looking into var/test atm

 

trying to get hold of some clen for now

 

come pm or ts

 

 

inbox me i cant inbox u

[Andrew]

Well shit I need to update this

[Andrew]

1. Legs:
2. 10 minutes cardio/stretch warm up
3.  
4. Back squats 3 x 6-8
5.  
6. Deadlifts 4 x 6-8 reps
7. (more advanced lift, do with a trainer. or just research fuck it)
8.  
9. decline leg press 4 x 10
10.  
11. leg curls 4 x 12
12.  
13. legs extensions  4 x 12
14.  
15. standing calf raises 4 sets till failure
16.  
17. cable/machine kickbacks 4 x 12-15
18.  
19.  
20. Chest/Triceps:
21. Incline chest press 4 x 6-8reps
22. Superset incline plate press till failure
23.  
24. Machine hammer press 4 x 8-10 reps
25. Superset lower dumbbell chest raise till failure
26.  
27. (I like to either do hammer press or dumbbell chest press, if u take enough preworkout do both)
28. Dumbbell chest press 3 x 8-10 reps
29.  
30. Dips 4sets of failure
31. Superset peck deck or fly machine 12-15 reps
32.  
33. Decline bench machine 4 x 6-8 reps
34.  
35. TRICEPS TIME
36.  
37. Overhead dumbell tricep extention 4 x 10-12
38. (careful with this one bad form can result in shoulder pain, but very beneficial if you do properly)
39.  
40. Triceps cable pulldown/reverse grip 4 x 10-15
41.  
42. EZ bar skull crushers 4 x however the fuck many u can do you're gonna be exhausted by this point
43.  
44.  
45. Back/Biceps:
46. staright arm pulldown 4 x 10-15
47.  
48. wide grip lat pulldown 4 x 8-10
49.  
50. seated isolated cable rows 4 x 10-12
51.  
52. underhand lat pulldown close grip
53. (use the close grip if you have the option, if not just underhand the bar)
54.  
55. horizontal grip lat pulldown 4 x 10
56. https://gyazo.com/d6f7fcff930b68cd42fc7b3ff55e8e25
57.  
58. Machine high/low rows 4 x 10
59. (high rows if you want to work upper back clearly, and low rows if you wanna work lower back.)
60.  
61. back extension with hanging dumbell/bar
62. ABSOLUTELY NO MACHINE FOR THIS EXERCISE
63. If possible do reverse dumbbell flys with back extension.
64. https://www.youtube.com/watch?v=28QOb0qvpd4
65.  
66. BICEPS: AKA CURLS 4 GIRLS
67. CURL TILL U CANT TOUCH UR SHOULDERS
68. GET BIG OR DIE MIRIN
69.  
70.  
71. Shoulders/Traps/(Triceps again if u aint a bitch):
72.  
73. Hang Cleans 4 x 6 reps
74. (more advanced Olympic style lift, do with trainer or research)
75.  
76. Arnold press/shoulder press 4 x 6-8
77. (USE A SPOTTER IF GOING HEAVY)
78. Superset Dumbbell shrugs till failure after each set
79.  
80. standing/sitting barbell press 4 x 8
81. (USE A SPOTTER IF GOING HEAVY)
82.  
83. Dumbell lateral raise 4 x 10
84. SUPER SET TIME
85. seated reverse dumbbell raise 4 x 10-12
86.  
87. Barbell Raises 4 x 12
88. SUPER SET front dumbell raises 3 x 6 reps each arm
89.  
90. Lateral raise machine 3 x 10
91. reverse fly machine 4 x 10

[Andrew]

current workout routine as of today that I made for GFX

again feel free to add any lift i should add in my workout 

 

made it this far with ya'lls support so i hope this helps another person.