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MuscleMag.com > Journal > BradyD's Journal
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Entries
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183 entries in total ( 0 private )
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Comments
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BradyD's journal has 17 comments
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Supps:
1hr pre-wo
Muscle Gain
Muscle Strength
O2 Gold
15 min pre-wo
Muscle Fuel
Chest giant w/ Back
Hammer Iso Bench 165/side 1x10, 1x7 x-reps
Pull Downs 225 2x10 (x-reps)
Peck Dec Flyes (Drop) 225/195 2x8(6) (x-reps)
V-Grip Pull Downs super with Straight Arm Pull Downs
V-Grip: 195 2x10 (x-reps)
Straight: 170 2x8
Incline Press super w/ flyes
DB Press: 90 1x10, 1x8
DB Flyes: 65 2x8 (x-reps)
Hammer Iso Rows: 200/side 2x8 (x-reps)
Cable Crossovers: 80 2x10 (x-reps)
T-Bar Rows: 115 2x12 (x-reps)
Behind Neck Pull Downs: 120 1x15
Supps;
Post WO Recovery w/ scoop of EAS Whey Protein
Mood: Currently I'm Amused |
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Supps:
1hr pre-wo
Muscle Gain
Muscle Strength
O2 Gold
15 min pre-wo
Muscle Fuel
Leg Press 450 2x12 x-reps
Sissy Squats (Body Weight) 2x12 (x-reps)
Ext: 225 1x12 105 (one-leg) 1x12 (x-reps)
High Feet Leg Press (Nautilus) 280 2x15 (x-reps)
Stiff Leg Deads giant w/ standing calf raises
Deads: 225 2x8
Standing Calf Raises (drop): 395/335 2x8(6) (x-reps)
Seated Leg Curls super w/ hypers and giant w/ Leg Press Calf Raises:
Curls: 195 2x12 (x-reps)
Hyperextension: 1x15 bodyweight
Leg Press Calf Raises: 450 2x12, x-reps, hold at stretch position for 10 count, x-reps.
Seated Calf Raises: 90 1x30 (x-reps)
Supps;
Post WO Recovery w/ scoop of EAS Whey Protein
Mood: Currently I'm Amused |
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Delts:
Wide Grip Smith Upright Rows; 115 2x12(x-reps)
Iso Hammer Overhead Press; 110 2x10 (x-reps)
Cable laterals; 45 1x10 45/30 drop 1x8(6)(x-reps)
Shrugs super w/ close grip rows
Shrugs; 405 2x10 (x-reps)
Cable Rows: 150 2x12 (x-reps)
Pec Dec Reverse Flyes: 165 2x12 (x-reps)
Forward lean laterals DB; 25 2x12 (x-reps)
Giant Tri's and Bi's:
Super Set Press/Extensions:
Close Grip Bench Press; 205 2x10 (x-reps)
Cable Curls; 180 2x10 (x-reps)
DB overhead extensions; 100 2x12 (x-reps)
Incline DB curls; 30 2x12 (x-reps)
Press Downs (Drop); 197.5/170 2x8(6) (x-reps)
Hammer Concentration Cable Curls ; 30 2x15 (x-reps)
Forearms:
Reverse curls; 110 2x10
Forearm curls; 100 2x12
Reverse Curls Behind Back: 150 2x12
Rockers: 30 2x15
Mood: Currently I'm Amused |
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Intervals on (Life Fitness) Treadmill
2 minute wu
26 minutes interval 1:1
3.7 walk/7.5 run ramp at 3.5
Final interval 1.5 min run 6.5
2.5 minute cool down
Twenty minute Ab cycle:
Hanging Leg Lifts
Crunches
Reverse Crunches
Oblique Crunches
AbBench Crunches
12 reps per exercise.
Did 6 cycles through.
Mood: Currently I'm Amused |
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Supps:
1hr pre-wo
Muscle Gain
Muscle Strength
O2 Gold
15 min pre-wo
Muscle Fuel
Hammer Iso Bench 165/side 1x10, 170/side 1x7 x-reps
Peck Dec Flyes (Drop) 225/195 2x8(6) (x-reps)
Incline Press super w/ flyes
DB Press: 90 1x10, 1x8
DB Flyes: 65 2x8 (x-reps)
Decline Bench super w/ Cable Crossovers
Decline Bench 225 2x8
Cable Crossovers: 60 2x10 (x-reps)
Pull Downs 225 2x10 (x-reps)
V-Grip Pull Downs super with Straight Arm Pull Downs
V-Grip: 210 2x8 (x-reps)
Straight: 170 2x8
Hammer Iso Rows: 200/side 2x8 (x-reps)
T-Bar Rows: 90 2x15 (x-reps)
Behind Neck Pull Downs: 135 1x15
Supps;
Post WO Recovery w/ scoop of EAS Whey Protein
Mood: Currently I'm Amused |
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Supps:
1hr pre-wo
Muscle Gain
Muscle Strength
O2 Gold
15 min pre-wo
Muscle Fuel
Leg Press 450 2x12 x-reps
Sissy Squats (Body Weight) 2x12 (x-reps)
Ext: 225 2x12 (x-reps)
High Feet Leg Press (Nautilus) 280 2x15 (x-reps)
Stiff Leg Deads giant w/ standing calf raises
Deads: 225 2x8
Standing Calf Raises (drop): 395/335 2x8(6) (x-reps)
Lying Leg Curls super w/ hypers and giant w/ Leg Press Calf Raises:
Curls: 130 2x12 (x-reps)
Hyperextension: 1x15 bodyweight
Leg Press Calf Raises: 450 2x12, x-reps, hold at stretch position for 10 count, x-reps.
Seated Calf Raises: 70 1x30 (x-reps)
Supps;
Post WO Recovery w/ scoop of EAS Whey Protein
Mood: Currently I'm Amused |
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Intervals on (Life Fitness) Treadmill
2 minute wu
26 minutes interval 1:1
3.7 walk/7.0 run ramp at 3.5
Final interval 1.5 min run 6.5
2.5 minute cool down
Twenty minute Ab cycle:
Hanging Leg Lifts
Crunches
Reverse Crunches
Oblique Crunches
AbBench Crunches
12 reps per exercise.
Did 6 cycles through.
Mood: Currently I'm Amused |
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Delts:
Wide Grip Smith Upright Rows; 115 2x12(x-reps)
Iso Hammer Overhead Press; 110 2x10 (x-reps)
Cable laterals; 45 1x10 45/30 drop 1x8(6)(x-reps)
Shrugs super w/ reverse laterals
Shrugs; 405 2x10 (x-reps)
Pec Dec Reverse Flyes: 150 2x12 (x-reps)
Forward lean laterals DB; 25 2x12 (x-reps)
Tri's:
Super Set Press/Extensions:
Close Grip Bench Press; 205 2x10 (x-reps)
DB overhead extensions; 100 2x10 (x-reps)
Press Downs (Drop); 190/160 2x8(6) (x-reps)
Bi's:
Cable Curls; 180 2x10 (x-reps)
Incline DB curls; 30 2x12 (x-reps)
Hammer Concentration Cable Curls ; 30 2x12 (x-reps)
Forearms:
Reverse curls; 110 2x10
Forearm curls; 90 2x12
Reverse Curls Behind Back: 150 2x12
Rockers: 30 2x15
Mood: Currently I'm Amused |
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Intervals on (Nordic Trac) Treadmill
2 minute wu
26 minutes interval 1:1
3.7 walk/7.0 run ramp at 10% grade
Final interval 1.5 min run 6.5
2.5 minute cool down
Twenty minute Ab cycle:
Hanging Leg Lifts
Crunches
Reverse Crunches
Oblique Crunches
Rope Crunches (130)
12 reps per exercise.
Did 6 cycles through.
Mood: Currently I'm Amused |
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Supps:
1hr pre-wo
Muscle Gain
Muscle Strength
O2 Gold
15 min pre-wo
Muscle Fuel
Hammer Iso Bench 155/side 1x11, 165/side 1x8 x-reps
Peck Dec Flyes (Drop) 210/180 2x8(6) (x-reps)
Incline Press super w/ flyes
DB Press: 90 1x10, 1x8
DB Flyes: 65 2x8 (x-reps)
Decline Bench 225 2x8
Cable Crossovers: 70 2x10 (x-reps)
Pull Downs 225 2x10 (x-reps)
V-Grip Pull Downs super with Straight Arm Pull Downs
V-Grip: 210 2x8 (x-reps)
Straight: 170 2x8
Rows super with Upright rows
Hammer Iso Rows: 155/side 2x12 (x-reps)
Close Grip Upright Rows (Cable): 140 2x8 (x-reps)
Supps;
Post WO Recovery w/ scoop of EAS Whey Protein
Mood: Currently I'm Amused |
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( 0 Comments )