Let the madness begin

gfunky

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Sat
took off

Sunday Cardio
HIIT 30 minutes

I killed it yesterday but did not take a pic for logging I will log todays and yesterdays later tonight. This phase is intense going 4 days cardio 4 days abs and 4 sets of everything last set is 25 holy crap that is all!
 

gfunky

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Monday Push

Squat
225x5
315x5
365x5
385x5
205x25

Leg Press
600x8
600x8
600x8
600x25

Bench Press
225x5
255x5
275x5
135x25

Incline DB Press
80x5
85x5
90x5
45x25

Standing Shoulder Press
135x5
155x5
165x5
95x25

CGBP
135x5
185x5
195x5
205x4
95x25

Dips
5
5
OB 5
GB 25

Seated Calves
440x5
520x5
600x5
360x25

Ab Circuit
Ball Crunch, Reverse Crunch, Oblique Crunch, Hanging Knee Raise 2 sets

Cardio
HIIT Treadclimber 30 min 440 calories
 

gfunky

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Tuesday Pull

Deadlift
225x5
315x5
365x5
385x5
205x25

SLDL
185x5
195x5
205x5
135x25

Leg Curl
100x5
110x5
110x5
60x25

BO Row
195x5
225x5
245x5
135x25

UH Pull down
100x5
120x5
140x5
90x25

BB curl
110x5
115x5
120x5
80x25

Preacher Curl
65x5
85x5
95x5
60x25

Ab Circuit
3 sets

Cardio
HIIT Treadclimber 30min 449 calories

Killing it this week putting on more weight and the 25 rep set at the end is fucking brutal! I am coming back hardcore!
 

gfunky

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Thursday Push

Squat
315x5
365x5
385x5
405x5
225x25

Leg Press
600x10
600x10
600x10
600x25

Bench Press
245x5
275x5
295x4
155x25

Incline DB Press
85x5
90x5
90x5
50x25

Standing Shoulder Press
145x5
135x5
145x5
115x25

CGBP
235x5
145x5
155x4
95x25

Dips
OB 5
OB 5
OB 5
GB 25

Seated Calves
440x5
520x5
600x5
360x25

Ab Circuit
2 set

Cardio
2.62 mile walk outside

Holy shit this one took me to my limits, I was exhausted and at a few points was not sure I was going to make it. On the CGBP I tried 185 and could not move it I think the heavy squats and bench took too much out of me. This routine is tough as shit especially after the months I took off, if I live through it I should come out looking and feeling great LOL
 

Jada

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405x5 and 225x25 damn beast!!!!!!!! great job G! ur power is comin up player!
 

gfunky

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405x5 and 225x25 damn beast!!!!!!!! great job G! ur power is comin up player!

Thank bro! Yeah that shit took alot out of me but I got it at least LOL I slept like a baby last night too.
 

gfunky

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Friday Pull

Deadlift
315x5
365x5
385x5
405x5
225x25

SLDL
195x5
205x5
215x5
145x25

Leg Curl
100x5
110x5
110x5
70x25

BO Row
225x5
245x5
265x5
155x25

UH Pulldown
120x5
140x5
150x5
100x25

BB Curl
115x5
120x5
125x5
85x25

Preacher Curl
85x5
95x5
100x5
65x25

Abs
Circuit ball crunch, reverse crunch, oblique crunch, hanging knee raise 20 reps each 3 sets


This week was freaking tough still one more week of this then it switches again. Body is in complete shock going WTF!!!
 

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