[blouisgod]

30 min outdoor run
abs
stretches

[blouisgod]

well i tired of not going.. and found something out. i still wasnt 100% recovered today, and I think ive been actually working out to much. SO, workouts ideally will follow:

day 1 chest/ back/ abs/ run
day 2 abs/ run
day 3 legs abs/ run
day 4 abs run
day 5 shoulders/ bis/ tris/ abs/ run
day 6 abs/ run
rotate

tues, and the gym was packed
chest
barbell bench
135 x 12
225 x 12
265 x 8
275 x 6
285 x 4
295 x 2

incline barbell
185 x 8
195 x 8
205 x 8
215 x 6

flat fly
45 x 8
60 x 8
60 x 8
60 x 8 - right elbow tendion still hurts

lat pull down
140 x 12
205 x 3 x 8

hammer high row machine thing
230 x 3 x 8

10 min run

doing abs after dinner

[blouisgod]

30 min run
abs

[blouisgod]

30 min run
abs
stretching

[electric130]

Originally Posted by blouisgod

30 min run
abs
stretching

that's almost the same as yesterday! LAME!!!! j/k more than i did though! my lower back is killing me from dead lifts on monday.

[blouisgod]

yeah i wanted to go to the gym, but my gf who i live with was sick as hell, so i kinda felt bad leaving her and going to the gym. ill be there tonight though

[blouisgod]

friday

military
135 x 12
185 x 6 x 3

barbell upright row
135 x 6 x 3

palms in bench
195 x 3 x 6

bent over fly
40 x 3 x 8

seated lateral raise
20 x 3 x 8

preacher curl
120 x 8
125 x 8
130 x 6

seated curl
45 x 3 x 8

skull crusher
60 x 3 x 8

run 10 mins;


this workout plan fucking ROCKS

[blouisgod]

sat, ran 30 mins am

[blouisgod]

sunday

squats
135 x 12
185 x 3 x 8

deadlift
135 x 12
185 x 3 x 6

lower back extension machine
175 x 3 x 12

seated calf raise
4 plates x 3 x 8

run

abs

[blouisgod]

monday
abs
30 min trail run

[blouisgod]

tuesday

bench
135 x 12
225 x 10
275 x 4 x 3

palms in bench
185 x 3 x 8

wide grip hammer machine
290 x 3 x 6

lat pull down
205 x 3 x 8

hammer row
6 plates x 3 x 8

close grip pull down
185 x 8
190 x 7
195 x 6

standing barbell curl
95 x 10
115 x 8
120 x 6
125 x 6

seated dumbell curl
45 x 3 x 6

run 10 mins

[TRIZ]

damn dude... lol... holy.

Edit: Triz, please watch your language. bigbossman doesn't want any foul language. thanks, robbclark1

[blouisgod]

what the hell did that even say?

oh well

wed,
run abs

thus
run, abs

friday

military 185 x 3 x 8

barbell upright row
135 x 3 x 6

bent over dumbell fly
45 x 3 x 8

seated lateral raise
20 x3 x 8

arnolds
45 x 8
50 x 8
55 x 8

skull curshers
65 x 8
70 x 8
75 x 8

standing barbell curl
115 x 8
120 x 8
125 x 6

seated dumbell curl
45 x 3 x 8

run 10 mins

[blouisgod]

sat, abs run

[blouisgod]

sunday

squats
135 x 12
185 x 3 x 8

seated calf raise
4 plates x 12 x 3

quads
220 x 3 x 10

abs

run