ExRx.net

Chest Decline Bench 60k x 10 80k x 10 100k x 8 120k x 6 130k x 2 was hoping for 3 at the 130k but the second went up so slowly I knew there was no way it was happening. 2 good reps at 130k is ok, I suppose. I want to hit 160k by the end of the year on this. My chest's always been one of my stronger ...

Back NG Chins BW x 5 +5k x 5 +10k x 5 +15k x 5 +20k x 6 SAP 28.5k x 12 31k x 10 31.5k x 8 Chest Supported Row (Plate loaded, low handles) 40k x 12 60k x 10 80k x 8 100k x 6 Face Pulls 15k x 20 17.5k x 12 15k x 20 Hammer Curls 12.5k x 8 15k x 8 12.5k x 8 Cable Curls 7.5k x 8 10k x 8 7.5k x 8 Done. Di...

legs Front Squats 20k x 10 (yes, that is just the bar...) 30k x 10 40k x 10 30k x 10 20k x 10 Ok, so tentatively getting back into front squatting. Much slower eccentric than I used to do, attacking every rep of every set with maximum focus. Back felt fine, but I'm resisting the temptation to go too...

Shoulders Reverse Pec Dec 45k x 8 55k x 8 65k x 8 75k x 8 85k x 8 Rear Delt Fly 8k x 30 10k x 25 8k x 30 Laterals 6k x 20 8k x 15 6k x 20 Overhead Press (seated with curl bar, no idea what it weighs so weight doesn't include bar) 40k x 12 50k x 12 40k x 12 Face Pulls/Pushdowns (one handed) 15k x 20/...

Back NG Chins BW x 5 +5k x 5 +10k x 5 +15k x 5 +20k x 5 felt a bit like I could get 6 reps with the 20 last week - no way I could've done it today... SAP 28k x 12 31.5k x 10 35k x 8 The 35k for 8 is a PR. Yahoo. Chest Supported Row 60k x 12 70k x 10 80k x 8 90k x 8 same as ever Reverse Pec Dec 45k x...

cramping in the muscle

Chest Decline Bench 60k x 10 80k x 10 100k x 8 120k x 8 Incline Cable Flyes 25k x 15 30k x 12 35k x 10 20k x 20 Pec Dec 55k x 8 65k x 8 75k x 8 85k x 8 95k x 8 Dumbell Bench 20k x 15 25k x 12 30k x 10 Incline Bench 40k x 15 50k x 15 60k x 15 70k x 15 Done. Wasn't really feeling it today but I soldie...

Back NG Chins BW x 5 +5k x 5 +10k x 5 +15k x 5 +20k x 5 will try for sets of 6 next time. Think I can do it. SAP 24.5k x 15 28k x 12 31.5k x 10 Chest Supported Row 60k x 12 70k x 10 80k x 8 90k x 8 progress is stalling on this Face Pulls 15k x 15 17.5k x 12 21k x 10 Reverse Pec Dec 45k x 15 55k x 15...

I used to take it because it is cheap and helps OCD slightly. I never noticed any other effects. I got tired of taking it though. It's a lot of big horse pills to take as you need a high dose. yeah I take 4 fairly massive pills to get to 1200mg a day. That seems like a reasonable dose based on the ...

Shoulders Reverse Pec Deck 45k x 8 55k x 8 65k x 8 75k x 8 85k x 8 Rear Delt Fly 8k x 30 10k x 25 8k x 30 Laterals 6k x 20 8k x 15 6k x 20 Face Pulls/Pushdowns (one handed) 15k x 15/5k x 15 17.5k x 12/7.5k x 12 21k x 10/10k x 10 Overhead Cable Extensions 28k x 12 31.5k x 10 28k x 12 My schedule's al...

The best supplement you're not taking! Check this out for a list of benefits: Long relegated to infrequent use in unusual circumstances, the amino acid-derived compound N-acetyl cysteine (NAC) has drawn increased scientific attention. NAC replenishes levels of the intracellular antioxidant glutathio...

Legs Extension/Curl/Jacknife 60k x 20/52.5k x 12/12 70k x 20/62.5k x 10/12 75k x 20/72.5k x 8/12 80k x 20/82.5k x 8/- Leg Press 4pps x 15 5pps x 16 6pps x 12 7pps x 10 8pps x 8 And I called it a day after that. Haven't done my step ups in weeks but I'm always just so ruined after I finish on the leg...

It's something I've been meaning to try for a while now. A few sets of occluded arm training might be a nice little boost.

Back NG Chins BW x 5 +5k x 5 +10k x 5 +15k x 5 +20k x 5 SAP 24.5k x 15 28k x 12 31.5k x 10 Chest Supported Row (stack) 60k x 12 70k x 10 80k x 8 90k x 8 Face Pulls 15k x 20 17.5k x 15 21k x 12 24.5k x 10 Reverse Pec Dec 45k x 15 55k x 12 65k x 10 75k x 8 Cable Reverse Curls 17.5k x 12 21k x 10 24.5k...

Chest

Decline Bench

60k x 12
80k x 10
100k x 8
120k x 8

Incline Cable Flyes

25k x 15
30k x 12
35k x 10

Pec Dec

60k x 8
70k x 8
80k x 8
90k x 8

Dumbell Bench

20k x 15
25k x 12
30k x 12

Machine Incline

60k x 20
80k x 20
60k x 20

Done. Good workout today.