anti-steroids’s BodyBlog

       incline press,flys dips,bench press,cable flys2×10-15 for all 5 ex

lats chins [x-reps]9-12reps,parallel grip chins[x-rep,dxo,1sec pause at top]8-10reps wide grip pulldowns1-2×5-7 reps[x-reps] superset stiffarm pulldowns[doubledrop,x-reps]1×9[3],[7], dumbell pulovers[x-reps]12reps

 incline ropeex 2×10-15, declineex1×9-12{7},overhead ex2×10-15,pressdowns,2sets 10 -12 reps, rope pressdowns1×10-12

incline kneeups 2×8-10

tri-set ab-bench[x-rep]1×8

twisting crunches[x-rep]1×8

end of bench crunches[x-rep]1×8-10

anti-summary great workout nothing really to add or take away I do need to up the weight during heavy workouts all and all all is good. till next time iron buddies!!!!!!

did not really chang much on leg day I did remove stifflegged deadlifts [strecth ex] cause did deads the day before wanting to avoid them 2 days in a row[recovery is a big thing wit me]quads smith,sissy reg squats5-9reps all three ex1-2sets each x-rep,dxo super sets sissys,legextentions[x-fade,9-12 reps1 dropset with 7 reps

lunges[12reps] leg curls2×10-12

superset hyperextentions,leg curls9-12 reps

legpress seated standing,donkey,oneleg2×10-12 reps

    this workout took about 45 min very intense[efficent.intensity]

        changed things up a  lot this week superset 1 round only following 3×5of a heavy midrange exlooks like this

upright row 3×5-7,9

incline onearm raise[static x,x-rep]1×8 foward lean laterals[x-fade,xrep]1×9

decline shoulder press[x-rep,x-m]12reps, behind the neck press[x-rep]9-12reps

midback deadlifts 2×9-12

high rows1×10-15 vhandle rows2×10-15

deadlifts great for overall developement not to mention anabolic acceleration[ great if your looking for a size surge] bentover laterls and bent over rows both for 12 reps

bicepts cable curls were decided on but due to pain in bicepts had to change to standing straight bar curls[no pain at all wow!]2×5-7,9 super set incline curls[x-rep, static x]9-12reps one arm preacher curl[x-rep,staticx]10-12 reps

fprearms rope hammercurls1-2×9-12

reversecurl 10reps machine hammer curls9-12reps

reverse curls ,rockers30-40 reps

anti-summary- felt deadlifts [still feling them today 2 days later],enjoying the occulsion from all the continious tension supersets gonna keep up the straight bar curls for a few weeks till next time iron buddies!!!!

again with the 3 days a week training tues, thurs,fri

tues I did chest , lats tri, abs will spare the details if sommeone is reading this and would like details then Just leave a message and soon after I will post  your request.

     thurs quads, hams 3 sets x5-7 reps of machine squats I set of sissy squats 9-12 reps leg ex 15 reps [pxo,x-fade]

deadlifts 2sets as lead off ex for hams 2 sets of stifflegged deadlifts 9-12 reps 1 set of leg curls

summary;I worked a lot harder than I thought I did SEE I am writing this on friday the 4 at 10:16 in the a;m

tomorrow is delts ,midback, bicepts,forearms, calves till next time Iron Buddies!