work out
todays work out double spilt 7 am calves and forarms for calves standing raise 100 for 20 120 for 20 140 for 20 160 for 12 180 for 12 200 for 12 220 for 12 150 for 12 leg press for calves 2 plates for 12 6 plates for 12 8 plates for 12 10 plates for 12 12 plates for 12 14 plates for 12 16 plates for 10 18 plates for 8 forarms barbell wrist curl bar for 50 95 for 20 105 for 20 115 for 12 125 for 12 135 for 8 125 for 8 115 for 12 95 for 15 time of work out 1 hour 30 min .this after noon 4 pm bis and tris hammer curl 20 for 20 40 for 20 60 for 12 70 for 5 80 for 4 standing barbell curl 95 for 20 105 for 12 135 for 12 185 for 5 205 for 5 215 for 2 225 for 1 235 missed tris nose crushers 95 for 20 115 for 20 120 for 15 125 for 10 130 for 10 135 for 10 150 for 5 standing dumbell behind head 60 for 20 80 for 20 100 for 12 120 for 10 130 for 8 140 for 5 150 for 4 push down 100 for 20 120 for 12 140 for 8 160 for 5 180 for 2 time of work out i hour 20 min cycleing up week 2
