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  1. #49
    Elite GreatGunz's Avatar
    Join Date
    Dec 2013
    Location
    North East
    Posts
    482
    Thanks
    99
    Thanked 174 Times in 130 Posts
    ​Glad your still at it Bro......
    Life through chemistry were we an expierement

  2. #50
    Fierce Fighter jennerrator's Avatar
    Join Date
    Apr 2012
    Posts
    9,145
    Thanks
    9,275
    Thanked 5,759 Times in 3,261 Posts
    Awesome work....just keep killing it!!!! Happy New Year!!!!!
    Peace Out..............Have a Beautiful Life........................See You On the Other-side!!!!

  3. #51
    Senior Member
    Join Date
    Feb 2013
    Posts
    122
    Thanks
    21
    Thanked 51 Times in 43 Posts
    Thanks gunz and Jen.

    01/10/2019 Bench Day Wave 4

    Shoulder flies




    Bench:


    Bar x 2 x 10


    95 x 5


    135 x 5


    155 x 5


    175 x 5


    200 x 5




    Best supported rows: 3 x 8


    Cable flies: 3 x 10


    Body weight pull-ups: 2 x 5


    Seated machine curls: 3 x 8


    Bicep machine: 3 x 8

  4. The Following User Says Thank You to Turbolag For This Useful Post:

    jennerrator (01-24-2019)

  5. #52
    Senior Member
    Join Date
    Feb 2013
    Posts
    122
    Thanks
    21
    Thanked 51 Times in 43 Posts
    01/11/2019 Shoulder Day


    Shoulder flies




    Seated overhead press:


    Bar x 2 x 10


    95 x 5


    115 x 5


    135 x 1


    145 x 5




    Cable side raises: 3 x 8 supersettrd with face pulls: 3 x 10


    Smith machine shrugs: 3 x 10


    Hammer strength lat pull: 2 x 8


    Over head rope extensions: 3 x 10


    Rope press downs: 2 x 10

  6. The Following User Says Thank You to Turbolag For This Useful Post:

    jennerrator (01-24-2019)

  7. #53
    Senior Member
    Join Date
    Feb 2013
    Posts
    122
    Thanks
    21
    Thanked 51 Times in 43 Posts
    01/16/2019 Bench Day 1s week

    Shoulder flies




    Bench:


    Bar x 2 x 10


    95 x 5


    135 x 5


    155 x 1


    175 x 5


    200 x 3


    220 x 10


    245 x 1


    275 x 1




    Hammer strength incline: 3 x 8


    Cable flies: 3 x 10


    Supported chest rows: 3 x 8


    Body weight pull-ups: 2 x 5


    Bicep machine: 3 x 8


    Body weight hyper extension

    Bodyweight: 218
    Last edited by Turbolag; 01-17-2019 at 10:54 AM.

  8. The Following User Says Thank You to Turbolag For This Useful Post:

    jennerrator (01-24-2019)

  9. #54
    Senior Member
    Join Date
    Feb 2013
    Posts
    122
    Thanks
    21
    Thanked 51 Times in 43 Posts
    01/18/2019 Shoulder Day

    Shoulder flies




    Seated overhead press:


    Bar x 2 x 10


    95 x 5


    115 x 1


    135 x 2


    155 x 1


    185 x 1




    Cable shoulder flies: 3 x 8


    Bar press downs: 3 x 10


    Bodyweight 220

  10. The Following User Says Thank You to Turbolag For This Useful Post:

    jennerrator (01-24-2019)

  11. #55
    Senior Member
    Join Date
    Feb 2013
    Posts
    122
    Thanks
    21
    Thanked 51 Times in 43 Posts
    01/23/2019 Bench Day Deload

    Shoulder flies




    Bench:


    Bar x 2 x 10


    95 x 5


    115 x 5


    140 x 5




    Incline bench: 95 x 3 x 5


    Chest supported rows: 3 x 8


    Lat pulls: 3 x 8


    Cable flies: 3 x 10


    Ez bar curls: 3 x 8


    Leg extensions


    Seated leg curls


    Walking lunges


    Calve raises

  12. The Following User Says Thank You to Turbolag For This Useful Post:

    jennerrator (01-24-2019)

  13. #56
    Senior Member
    Join Date
    Feb 2013
    Posts
    122
    Thanks
    21
    Thanked 51 Times in 43 Posts
    01/30/2019 Bench Day 3ís Week

    Shoulder Flies


    Bench:

    Bar x 2 x 10

    95 x 5

    135 x 5

    165 x 3

    190 x 3

    215 x 11

    240 x 3


    Body weight pull ups: 2 x 2

    Lat pulls: 3 x 8

    Bicep machine

    Bodyweight: 218

  14. The Following User Says Thank You to Turbolag For This Useful Post:

    jennerrator (01-31-2019)

  15. #57
    Senior Member
    Join Date
    Feb 2013
    Posts
    122
    Thanks
    21
    Thanked 51 Times in 43 Posts
    02/08/2019 Bench day 5s week

    Shoulder flies


    Bench:

    Bar x 2 x 10

    95 x 5

    135 x 5

    155 x 5

    180 x 5

    205 x 5


    Seated over head press:

    105 x 5

    125 x 5

    140 x 5


    Pull ups

    Rows

    Biceps and tricep accessories

  16. The Following User Says Thank You to Turbolag For This Useful Post:

    jennerrator (02-11-2019)

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