Elite Totals & Golden Oreos

[Go Away]

July 30, 2017
Arms

Cardio: 10 minutes

CGBP
95, 115, 135, 155 x 12

Barbell Curls
45, 55, 55, 55 x 12

Triceps Pushdowns
125 x 12 x 4

Cable Curls
55 x 12 x 3

314.4 lbs

Last few days have been bonkers so I ran in for a quick workout and kept it moving. Will be getting a new puppy to add to the family and she's so stinking cute. I'm getting soft.

 

[Go Away]

August 1, 2017
Shoulders/Traps

Cardio: 10 minutes

Seated OHP
95 x 12 x 3

Arnold Presses
30,35,40 x 12

Front DB Raises
20,25,30 x 12

DB Side Raises
10, 15, 20 x 12

Side Cable Raises
5,10,15 x 12

Iso-Row Machine
25,50,75 x 12

Reverse Pec Deck Flies
95 x 12 x 3

Seated Cable Shrugs
140,160,180 x 12

Cardio: 20 minutes

311.9 lbs

#captainupperbody

 

[BrotherIron]

Good to see ya back hittin it.

 

[Go Away]

Good to see ya back hittin it.

Thanks, my dude. It feels really good to be back. I'm looking like a fat fuck but I'm starting to see some new cuts already, so that's promising. I'm strictly working on hypertrophy and easy cardio to get back into the swing of things. Almost trying to start over - tight stomach during reps, breathing properly, concentrating on the contraction more than normal, less weight, more Vagisil.

I'm also re-reading Arnold's BB book. Hoping to lose a decent amount of fat before the semester starts and I'm back to sitting at a desk drawing all damn day!

 

[5.0]

Very nice GA! Kids still hitting the gym with you I hope

 

[Go Away]

Very nice GA! Kids still hitting the gym with you I hope

My daughter will be today - she took a few days off following swim champs. It's fun to have her in there, sometimes stressful. Ten year olds are strange...

 

[5.0]

My daughter will be today - she took a few days off following swim champs. It's fun to have her in there, sometimes stressful. Ten year olds are strange...

Lol, wait a couple more yrs and you'll wish she was 10 still! Great efforts on making a come back and keep her in the gym!

 

[Go Away]

August 2, 2017
Back/Biceps

Cardio: 10 minutes

Assisted Wide Pull-ups
x 20, 12, 10, 8

Assisted Neutral Pull-ups
x 20, 12, 10, 8

Hammer Strength Rows
x 12 x 3

Hammer Strength Curls
x 20, 12, 10, 8

Planks
2 sets of 0:45

Cardio: 20 minutes

312 lbs

First time in forever my shoulders were sore from a workout. Less weight, more contraction. Good.

 

[Go Away]

August 10, 2017

Cardio: 10 minutes

Chest/Back

Flat Bench
Bar x 15 x 2
135 x 12
155 x 12
175 x 12
205 x 5

Seated Cable Rows
70 x 15 x 2
100 x 12 x 2
120 x 12
120 x 12

Incline Bench
95 x 12
115 x 12
135 x 12
155 x 10
155 x 8

T-Bar Rows
1 plate x 12 x 4

314.3 lbs

Cardio: 45 minutes

The assholes that used to ask me for advice were offering me some this morning. FML...

 

[5.0]

Keep at it, you know what you're capable of and it will return