Back and Bi's at Metroflex
Rope lat pull through 4 sets of 15 Lat pulldown 4 sets of 12 Pull ups 4 sets of 6 Seated cable row 4 sets of 8 Machine preacher curl 4 sets of 20 Standing bar curl 4 sets of 10
Triceps at Metroflex
Cable pressdown warm up 4 sets of 20 *followed by 4 sets of 12 Skullz 4 sets of 15 Plate loaded dip machine 4 sets of 12 Cable pressdown 4 sets of 12 Abs 4 sets of 25
Shoulders
DB side raise 5 sets of 15 Seated db press heavy sets of 8 *ended with 7 at 120's Standing OHP behind neck 4 sets of 12 Face pull 4 sets of 15 abs 4 sets of 12
Shoulders
Cable side raise 5 sets of 20 Seated OHP 4 sets of 6 with 225 Seated db OHP 4 sets of 10 DB side raise 4 sets of 15 abs 4 sets of 15
Triceps at Metroflex
Cable pressdown 6 sets of 20 Decline Skullz heaviest set of 15 Dip machine 4 sets of 15 Cable pressdown heaviest set of 8 Abs 4 sets of 6
Shoulders
Side delt raise 5 sets of 20 Seated OHP 4 sets of 6 Seated DB press heaviest set of 10 DB front raise 4 sets of 8 Face Pull 4 sets of 15
HIRP: How I remember powerlifting
"I'm a rapper, I can snatch her, and she'll leave with me cuz of my stature"
Triceps at Metroflex
Single arm rope pressdown 4 sets of 25 Skulls 4 sets of 10 Plate loaded dip 4 sets of 11 Cable pressdown 4 sets of 12 Abs 4 sets of 15
Triceps at Metroflex
Cable pressdown 5 sets of 30 Skullz 4 sets of 15 Plate loaded dip machine Heaviest set of 8 Cable pressdown 4 sets of 12
Monday Shoulders
DB side raise 4 sets of 20 Standing OHP 4 sets of 6 Face pulls 4 sets of 12 DB rear delts 4 sets of 12 abs 4 sets of 8
Upper back at Metroflex
Cable lat pull through 4 sets of 20 Seated wide grip row 4 sets of 15 Pullups 3x10 cg 3x6 wide grip Seated plate loaded row 4 sets of 12 DB curls 4 sets of 6 Cable curls 4 sets of 12
Triceps at Metroflex
Rope pressdown 5 sets of 12 Wide grip rolling skulls heaviest set of 8 Plate loaded dip machine 4 sets of 11 abs 4 sets of 21 Cardio 15min on eliptical
Shoulder night
DB 30's 3 sets Seated OHP 4 sets of 8 DB seated OHP 4 sets of 8 DB side raise 4 sets of 12 DB front raise 4 sets of 12 abs 4 sets of 12
Back night at Metroflex
Cardio -30min on eliptical Plate loaded reverse grip pull down 4 sets of 15 Pull ups 4 sets 10 Seated row 4 sets of 12 abs 4 sets of 12
Deathlifts: Hook grip PR 685lbs
Deathlifts Heavy singles straps down up to 775 *hook grip PR 685 Zercher band holds 4 sets of 30sec holds 4th set hold for max time Humper 4 sets of 8 4th set hold for max time Reverse hyper 4 sets of 12 abs 4 sets of 8
No One Cared Who I Was Until I Put on the Mask
What if I could lift with a complete lack of inhibition, able to call upon whatever I needed from the dark recesses of my mind?
Shoulders at Snap Fitness
DB 30's 4 sets Seated OHP in smith machine 4 sets of 10 CG machine shoulder press sets of 12 up to the stack Plate loaded shoulder press 4 sets of 12 Cheater DB rear delts 4 sets of 8 abs 4 sets of 12
Shoulder saver bench
Shoulder save bench with catapult 4 sets of 5 with 455 Close grip floor press on the humper 4 sets of 10 Floor db press against band 4 sets of 12 Weighted abs 4 sets of 8