[blouisgod]

sat rest

[blouisgod]

sunday back / bis

lat pull down
140 x 12
180 x 8 x 3

high cable row
70 x 3 x 8

pullups, iso sides
12
10
6 lol they are hard as hell

dead lift
165 x 3 x 8

barbell curl
105 x 8
110 x 6
115 x 6

single arm seated incline dumbell curl
50 x 8 each arm
50 x 6 each arm
50 x 4 each arm

run 10 mins.

[blouisgod]

monday chest 45 mins only

bench press
135 x 12
225 x 12
275 x 8
275 x 7
275 x 6
245 x 10

incline fly
70 x 3 x 8, need to go to 75 next time

hammer strength decline
230 x 8
240 x 7
250 x 6
180 x 8

[blouisgod]

shoulders tuesday

military press, behind head
135 x 10
145 x 8
155 x 6
165 x 5
135 x 10

bench press, palms in
135 x 10
185 x 8
195 x 8
205 x 6

barbell row
115 x 3 x 8

run, 20 mins.

[blouisgod]

wed - back
lat pull down
140 x 12
180 x 8
200 x 6
200 x 6
200 x 6

low row cable

180 x 8 x 3

high row cable
60 x 8
70 x 8
80 x 6

abs

run 15 min.

[blouisgod]

thursday - arms

barbell curl
95 x 12
105 x 10
115 x 8
125 x 8
130 x 6

incline dumbell curl
4 x 50 x 8

skull crushers
75 x 8 x 4

tricep cable push down
100 x 8 x 3

[blouisgod]

friday x mas party

[blouisgod]

sat, hungover

[blouisgod]

sunday, new diet, sweet.....

cardio, 30 mins. muscle rest.

[blouisgod]

Monday. Chest and Tris.

Bench, no spot... yikes.
135 x 12
225 x 8
245 x 8
275 x 4

incline dumbell press

70 x 8
75 x 8
80 x 8
85 x 5

decline hammer press
225 x 8
275 x 8
305 x 6

palms in bench
135 x 10
185 x 8
195 x 8
205 x 5

skull crushers
80 x 8 x 4

tricep cable push downs
100 x 7 x 3

[robbclark1]

Are you making gains? weight? strength? size?

Dammit blouis, I want to see your sexy body

[civic01vtec]

Originally Posted by robbclark1

Dammit blouis, I want to see your sexy body

[blouisgod]

Originally Posted by robbclark1

Are you making gains? weight? strength? size?

Dammit blouis, I want to see your sexy body

yeah im making strength gains in almost all areas but not really throwing on size like i was in october, however right now im on a pretty basic diet to loose about 10 lbs fat over the next couple of months. once my abs are fully exposed and my bf% is down, im going to change my workout to put on good weight correctly. work has been nuts and ive been sick a couple of times already from working in the hospitals, i need more time in the gym.

[blouisgod]

tues, back & bis

lat pull down single arm; new weird cable machine
140 x 8 x 4

lat pull down
200 x 8 x 4

high cable row, wide grip
120 x 8
125 x 8
130 x 6

low cable row
180 x 8
180 x 6
180 x 5

preacher bench
75 x 12
95 x 8
105 x 8
115 x 6

cable row curls
1 set =
87.5 x 8
82.5 x 6
77.5 x fail at 5
^ 3 complete sets of these

15 min incline walk

[robbclark1]

What do you do as a job?

Shut up Jason...I have a lot of social comparison issues...I am well aware of them