Sapper564’s BodyBlog

WARM UP

ROWING Machine for 4:26 minutes for 1000M a 21second improvement
Eliptical 4:15 for .5 mile a 4 second improvement

Bb Curls
#6 12
#4 8
#2 8
#1 6

Seated 2 Hand Tricep Ext

65lbs 12
80lbs 8
80lbs 8
100lbs 6

Seated DB Curls

35lbs 10
35lbs 8
35lbs 8

Cable Tricep push Down
140lbs 10
180lbs 8
180lbs 8

Machine Seated Dips
80lbs 12
140lbs 8
130lbs 12

Machine Preacher Curl

110lbs 10
140lbs 8
130lbs 8

Seated DB Press
35lbs 10
50lbs 8
60lbs 8

Machine Lat raise
100lbs 8
100lbs 8
100lbs 8

Post Workout Cardio

Machine -  Eliptical
Time - 15 minutes
Level 2
HR 130-142
Distance 1.37 Miles

If you see 2 exercises listed one after another with the same color used to name the exercise, it means that they were done one after another with no break in between.

Supplements:

Pre-Workout: Caffeine 200mg by 4 ever fit

IntrA Workout: IntrAbolic by Athletic Edge Nutrition

Post Workout: IntraXCell by Athletic Edge Nutrition

Anabolic Window by Nutrabolics Apple flavor

EAS 100% Whey

Workout Ratings
Focus: 8.5/10
*GREAT WO, I was happy to work arms again. I have gine a few months without working them by themselves until my current routine.
Energy: 8/10
* I had decent energy but was feeling the fatigue as the workout went on.
Endurance: 8/10
*It was good, although I wish i had more IntrAbolic
Strength: 8/10
*I felt good and lifted well, I am liking giving arms their own day.
Pump: */10
*It was solid, I do need to focus more on my biceps as I feel they are lagging behind my triceps.
Workout Overall: 8.5/10
* I lift iGrow

WARM UP

ROWING Machine for 2:19 minutes for 500M
Eliptical 2minutes

BB Bench Press
Bar 15
135lbs 12
185lbs 10
225lbs 8
245lbs 7

Seated cable Row
120lbs 12
150lbs 10
180lbs 8
220lbs 6

Incline DB Press
60lbs 12
80lbs 8
90lbs 6

BO 1 Arm Row

60lbs 12
105lbs 6
105lbs 6

Push Ups

20
20
20

  Chin ups
8
8
8

Sit ups
15
15
15

DB Pullover

60lbs 8
60lbs 8
60lbs 8

Machine Seated Back Ext

225lbs 12
225lbs 10
225lbs 12

Post Workout

Stretching

If you see 2 exercises listed one after another with the same color used to name the exercise, it means that they were done one after another with no break in between.

Supplements:

Pre-Workout: Caffeine 200mg by 4 ever fit

IntrA Workout: IntrAbolic by Athletic Edge Nutrition

Post Workout: IntraXCell by Athletic Edge Nutrition

Anabolic Window by Nutrabolics Apple flavor

Workout Thoughts:

Killer, combining back and chest has always been a challenge and makes workouts VERY intense.

WARM UP

Eliptical 5min for .57 mile

Bench Step Up
20 times with each leg and using BW
BW+135×10 each leg
BW+135lbs x10 each leg

Leg Press
8Plates 10
8Plates 10
8Plates 12
8Plates 12

1 LEG Lying Ham Curls
80lbs 10
80lbs 12
80lbs 14 SS with 2 leg 80lbs 14

Seated calf ext

110lbs 15
110lbs 20
110lbs 25

OLLC

60lbs 12
60lbs 15
60lbs 14 Supersetted with 2 legged x 16reps

Post Workout Cardio

Nil

If you see 2 exercises listed one after another with the same color used to name the exercise, it means that they were done one after another with no break in between.

Supplements:

Pre-Workout: Caffeine 200mg by 4 ever fit

IntrA Workout: IntrAbolic by Athletic Edge Nutrition

Post Workout: IntraXCell by Athletic Edge Nutrition

Anabolic Window by Nutrabolics Apple flavor

Workout Thoughts:

Just a quick workout, i was pressed on time.