gsxrjake03’s BodyBlog

Some of the guys in  the forum where makin fun of me for doin weighted abs. So i did it for them.

Shoulder and tri today also

3×10

with 2 tri reverse pyramid sets to finish the workout each muscle group.

Was a nice day out and its a holiday so why go to the gym when you can have a good old fashion backyard workout.

15 pullups warm up

Lat pulldowns 4×10

Cable rows 4×10

Hammer alt back row 4×10

Straight bar row 4×10

Tri Pyramid shrug set 3 - 10/6/10

Alt dumbell curl 4×10

Cable ex curl 4×10

Ez curl tri pyramid 3 sets - 10/6/10

20 pushups warm up

Incline hammer rest pause 2×10

Flat bench press rest pause 2×10

Wide Hammer press 5×5

Chest fly machine 5×5

Incline cable flyes 5×5

Decline cable press 5×5

Bench press machine tri reverse pyramid 4-8-12 /2 sets

5×5 dumbbell lunges

5×5 smith squat

Uni Hamstring curls 5×5

Leg press sled 5×5 405lb finally broke the 400lb club

Calve raises 5×5

Hack squat 5×5

Tri Reverse pyramid leg extentions 4-8-12 took everything i had just to finish

Laderal raises 5×5

Front raises 5×5

Dumbell shoulder press 5×5

One arm cable tri pulldowns 5×5

Weighted bench dips 5×5

Dips 5×5

Skull crushers tri reverse pyramid 4×8x12

Shoulder press machine tr reverse pyramid 4×8x12

20 rep pullups warm up

Lat pulldowns 5×5

Cable rows 5×5

t bar row 5×5

Alt dumbbell curls 5×5

Preacher curls 5×5

Tri Reverse pyramid exbar curls 2 sets 4×8x12

Tri Reverse pyramid Hammer row 2 sets 4×8x12

Dumbbell shrugs tri reverses pyramid 2 sets 4×8x12

Hanging chair weighted 15lb 25lb 35lb

Tri reverse pyramid weighted crunches w/ legs at 90 degrees 2 setsx 10 45lb-35lb-25lb

20 pushups warm up

Incline Hammer 5×5

incline dumbbell fly 5×5

flat dumbbell press 5×5

Incline dumbbell press 5×5

2x tri dropset bench press machine 10 10 10

20 Lunges no weight warm up

5×5 Squat

5×5 dead lift

5×5 Leg press sled

5×5 Hammer calf

2×10 10 10 Leg extentions tri dropset

Pec’s , Tri’s , upper abs and back are still on fire.  Need to step up the protien intake.