anti-steroids’s BodyBlog

quads=leg extentions[12-15]+squats[9+x-reps]ss sissy squats[8-12+x-reps,dxo] leg ex[x-fade,xreps 12-15 reps]

hams=lunges[2×12-15],stiff legged deadlifts[dxo,x-reps,9-12reps] leg curls[15reps]

calves[standing,donkey,one legged calf raise 15-20 reps]

anti-summary=as I write this its the day after[what a workout!]

till next time iron buddies!

  just as over at x-rep .com[ learned alot of what I know about muscle science from them] any way spring is thursday

summer is soon to follow[ intensity uptick!] I WANT TO COME INTO SUMMER ABS BLAZING

2SETS OF MIDRANGE EX,1SET OF STRETCH AND CONTRACTED

CABLE UPRIGHT ROW [12RPS,9RPS DXO+X-REPS] 2 MIN REST BETWEEN THOSE 2 SETS

ONE ARM CABLE LATERALS[8-12 REPS,PROGRESSIVE,X-REP,OVERLOAD+X-REPS]

FOWARD LEANLATERALS[12-15 REPS,X-FADE, +X-REPS]

SMITH MACHINE SHOULDER PRESS[X-REPS 12 REPS]

BENT ARM BENT OVER LATERALS[12-15+X-REPS]

INCLINE ROW[X-OUT,+X-REPS,9-12RPS]

BENT OVER LATERALS[DXO,XREPS 9]

V HANDLE ROWS[13 X-REPS,]

CABLE CURLS[X-REPS 12,9 REPS]

INCLINE CURLS[DXO,XREPS 9REPS]

CONCETRATION CURLS[X-REPS]12-15

REVERSE CURLS[9-12 REPS]

HAMMER CURLS[XREPS,12 REPS]

WRIST CURLS 12-20 REPS+X-REPS

REVESE WRIST CURLS[12REPS+XREPS

CROSS BODY HAMMER CURLS[9-12 REPS]

INTENSITY=HIGH

PUMP=HIGH

INTENSITY+PUMP=GREAT WORKOUT!

IF ANY ONE IS READING THIS I have begun making and taking myown enegry drink

green tea,coffe,grape seed extract,arginine[ damn enegy through the roof!]

till next time iron buddies! 

WHILE  NOT A BODY SHOT [ GIVE ME LIKE 3 WEEKS AND FOR ALL INTERESTED  BODY SHOTS ALL AROUND]

ALSO I AM GOING TO START UPDATING THIS THING MORE OFTEN!

WHILE  NOT A BODY SHOT [ GIVE ME LIKE 3 WEEKS AND FOR ALL INTERESTED  BODY SHOTS ALL AROUND]

ALSO I AM GOING TO START UPDATING THIS THING MORE OFTEN!

WHILE  NOT A BODY SHOT [ GIVE ME LIKE 3 WEEKS AND FOR ALL INTERESTED  BODY SHOTS ALL AROUND]

ALSO I AM GOING TO START UPDATING THIS THING MORE OFTEN!