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eazy_ Training and Nutritional Log

3/17

pull-ups +45x9,+25x12, BWx17
chest supported row 270x10, 230x15, 180x23
barbell row 315x7, 225x21, 185x30
lat pull down 165x15, 145x18, 135x21
seated cable row 180x5, 150x7, 125x13
cable bent bar pullover 95x9, 85x11, 75x10
cable side lateral raise 20x15,15
single arm tricep push down 35x10,10
cable fly 20x15,15
single arm cable drag curl 35x20,20

cardio 60 minutes

BW 246lbs

3/16-------457g Protein, 142g Carbs, 37g Fat

 
3/18

roman chair 60x10
rdl 90x15,15
squat 420x3, 330x5, 240x8
leg press 500x6, 350x12

cardio 90 minutes

3/17---483g Protein, 80g Carbs, 32g Fat
 
3/19

db flat bench 90x14, 90x14, 90x17
high incline barbell press 140x5, 140x13, 140x17
dips +90x5, +35x12, BWx13 w/ss
cable bent bar pullover 95x12, 85x17, 75x30
cable side lateral raise 20x15,15
cable fly 20x15,15
single arm tricep push down 35x30,30
single arm cable drag curl 35x15,15

cardio 90 minutes

3/18------304g Protein, 0g Carbs, 41g Fat

BW 247lbs
 
3/20

pull-ups +90x3,+25x6, BWx15
chest supported row 270x10, 230x15, 180x21
barbell row 315x7, 235x22, 195x27
lat pull down 165x14, 145x18, 135x16
seated cable row 180x8, 150x15, 125x23
cable bent bar pullover 95x10, 85x15, 75x22
cable side lateral raise 20x15,15
single arm tricep push down 35x10,10
cable fly 20x15,15
single arm cable drag curl 35x20,20

cardio 120 minutes

BW 244lbs

3/19-------227g Protein, 0g Carbs, 6g Fat
 
3/21

db flat bench 90x19, 60x12, 40x36
incline barbell press 230x13, 190x20, 140x16
dips +35x6, +25x7, BWx16 w/ss
cable bent bar pullover 95x10, 85x15, 75x20
cable side lateral raise 20x15,15
cable fly 20x15,15
single arm tricep push down 35x30,30
single arm cable drag curl 35x15,15

cardio 60 minutes

3/20------223g Protein, 0g Carbs, 15g Fat

BW 247lbs
 
3/22

pull ups BW x 19
db flat bench 90x19
ohp 100x7
dips BW x 15
chest supported row 320x5
barbell row 225x13
cable bent bar pullover 95x18
lat pull down 165x13
seated cable row 180x11
cable fly 20x15
cable side lateral raise 20x15
single arm cable drag curl 35x15
single arm tricep push down 35x15
roman chair 45x10
squat 240x5
leg press 500x7

cardio 60 minutes

3/21---213g Protein, 0g Carbs, 5g Fat

BW 245lbs
 
3/23

pull ups BW x 9
flat bench 230x21
ohp 100x13
dips BW x 26
chest supported row 350x4
barbell row 295x8
cable bent bar pullover 95x12
lat pull down 165x13
seated cable row 165x14
cable fly 20x15
cable side lateral raise 20x15
single arm cable drag curl 35x15
single arm tricep push down 35x15
roman chair 45x10
squat 250x5
leg press 380x14

cardio 60 minutes

3/22---202g Protein, 0g Carbs, 2g Fat

BW 244lbs
 
3/24

cable fly 20x15
cable side lateral raise 20x15
single arm cable drag curl 35x15
single arm tricep push down 35x15
pull ups BW x 14
db flat bench 90x21
ohp 105x7
dips BW x 10
chest supported row 350x4
barbell row 295x11
cable bent bar pullover 95x14
lat pull down 165x13
seated cable row 165x15
roman chair 45x10
squat 260x5
leg press 380x14

cardio 60 minutes

3/23---223g Protein, 0g Carbs, 0g Fat

BW 242lbs
 
3/25

pull ups BW x 10
db flat bench 60x10
ohp 90x 11
dips BW x 5
chest supported row 270x7
barbell row 225x12
cable bent bar pullover 70x10
close neutral grip lat pull down 90x14
close underhand grip seated cable row 90x13
cable fly 20x15
cable side lateral raise 20x15
single arm cable drag curl 35x15
single arm tricep push down 35x15
roman chair 45x10
squat 270x5
leg press 380x15

cardio 120 minutes

3/24---204g Protein, 0g Carbs, 5g Fat

BW 237 lbs
 
3/26

pull ups BW x 8
db flat bench 60x13
ohp 90x15
dips BW x 26
chest supported row 270x11
barbell row 225x15
cable bent bar pullover 70x18
close neutral grip lat pull down 90x20
close undrhnd seated cable row 90x20
cable fly 20x15
cable side lateral raise 20x15
single arm cable drag curl 35x15
single arm tricep push down 35x15
roman chair 45x10
squat 280x5
leg press 380x21

cardio 180 minutes

3/25---229g Protein, 0g Carbs, 5g Fat

BW 236 lbs
 
3/27

decline bench 250x15 w/ss
dips BW x 21
cable side lateral raise 20x12
pull ups BW x 9
chest supported row 230x10
cable bent bar pullover 70x10
cable drag curl 25x15
rdl 60x10
squat 290x5
leg press 290x20
cable calf raise 50
adductors lateral lunge x20

cardio 90 minutes

3/26---235g Protein, 0g Carbs, 2g Fat

BW 236 lbs
 
3/28

decline bench 250x16 w/ss
dips BW x 19
cable side lateral raise 20x15
pull ups BW x 15
chest supported row 230x13
cable bent bar pullover 70x17
cable drag curl 25x15
rdl 60x12
squat 300x5
leg press 290x26
cable calf raise 50
adductors lateral lunge x20

cardio 60 minutes

3/27---210g Protein, 0g Carbs, 2g Fat

BW 236 lbs
 
3/29

decline bench 250x14 w/ss
dips BW x 24 w/ss
cable side lateral raise 20x15
pull ups BW x 18
chest supported row 230x12
cable bent bar pullover 70x13
single arm tricep push down 35x15
cable drag curl 25x15
rdl 60x10
squat 310x5
leg press 340x31
cable calf raise 50
adductors lateral lunge x20

cardio 75 minutes

3/28---223g Protein, 0g Carbs, 16g Fat

BW 246 lbs
 
3/30

cable fly 20x15
cable side lateral raise 20x15
cable drag curl 25x15
single arm tricep push down 35x15
pull-ups BW x 12
decline bench 250x16 w/ss
dips BW x 15 w/ss
chest supported row 230x11
cable bent bar pullover 75x18
rdl 60x10
squat 320x5
leg press 350x27
cable calf raise 50
adductors lateral lunge x20

cardio 60 minutes

3/29---208g Protein, 0g Carbs, 10g Fat

BW 239 lbs
 
3/31

cable fly 20x15
cable side lateral raise 20x15
cable drag curl 25x15
single arm tricep push down 35x15
pull-ups BW x 15
push-up BW x 78 w/ss
dips BW x 10 w/ss
chest supported row 230x11
cable bent bar pullover 75x14
rdl 60x10
squat 320x5
leg press 350x31
cable calf raise 50
adductors lateral lunge x20

cardio 60 minutes

3/30---233g Protein, 0g Carbs, 10g Fat

BW 238 lbs
 
4/1

cable fly 20x15
cable side lateral raise 20x15
cable drag curl 25x15
single arm tricep push down 35x15
pull-ups BW x 10
flat bench 250x15 w/ss
dips BW x 10 w/ss
chest supported row 230x13
cable bent bar pullover 75x17
rdl 60x10
squat 340x5
leg press 350x16
cable calf raise 50
adductors lateral lunge x20

cardio 120 minutes

3/31---217g Protein, 0g Carbs, 22g Fat

BW 239 lbs
 
4/2

cable fly 20x15
cable side lateral raise 20x15
cable drag curl 25x15
single arm tricep push down 35x15
pull-ups BW x 15
db bench 90x22 w/ss
dips BW x 10 w/ss
chest supported row 230x15
cable bent bar pullover 75x22
rdl 60x10
squat 350x5
leg press 350x33
cable calf raise 50
adductors lateral lunge x20

cardio 90 minutes

4/1---225g Protein, 0g Carbs, 0g Fat

BW 238 lbs
 
4/3

cable fly 20x15
cable side lateral raise 20x15
cable drag curl 25x15
single arm tricep push down 35x15
pull-ups BW x 9
flat bench 275x11 w/ss
dips BW x 10 w/ss
chest supported row 230x11
db row 90x10
cable bent bar pullover 80x11
rdl 60x10
squat 360x5 to high re-do
leg press 200x20
cable calf raise 50
adductors lateral lunge x20

cardio 60 minutes

4/2---258g Protein, 0g Carbs, 35g Fat

BW 236 lbs
 
4/4

cable fly 20x15
cable side lateral raise 20x15
cable drag curl 25x15
single arm tricep push down 35x15
pull-ups BW x 15
incline bench 140x10
dips BW x 7 w/ss
db bench 60x10
chest supported row 230x10
db row 60x15
close grip pulldown 80x15
cable bent bar pullover 80x13
rope tricep pushdown 40x15
rdl 60x10
squat 360x5
leg press 200x20
cable calf raise 50
adductors lateral lunge x20

cardio 60 minutes

4/3---210g Protein, 0g Carbs, 2g Fat

BW 246 lbs
 
4/5

trapbar deadlift 530x3, 420x11

cardio 180 minutes

4/4---281g Protein, 0g Carbs, 20g Fat

BW 242 lbs
 

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