Acon's Gettin' Shredded workout log

[shan]

awesome! Keep up the good work

 

[Youngstunna]

Awesome Work on that flat bench and looking so hot in that new AVI

 

[Halo]

Damn Acon great squats and benchs!!! Keep that aggression working for you!

 

[dragevo]

Awesome Work on that flat bench and looking so hot in that new AVI

You like that huh...That comes home to me everynight! Drool on brotha

Great work as always hun! Your gonna look killer when you cut

 

[Youngstunna]

You like that huh...That comes home to me everynight! Drool on brotha

Great work as always hun! Your gonna look killer when you cut

She looks pretty awesome now

 

[F.I.S.T.]

You like that huh...That comes home to me everynight! Drool on brotha

Great work as always hun! Your gonna look killer when you cut

Definitely someone to be proud of.Great progress acon.Keep it going.

 

[acon83]

ooooook! well, enough of that....

i've been logging my workouts for me now for a little while, but haven't had time to get in here and update. So, here I am!

Sat 10/15
sholders & abs

Arnold press
25x8
30x7
30x6

DB shoulder press
35x7
40x6
45x1
35x6

lateral raises
side 20x8
front 25x8
side 20x8
front 25x8
side 20x6
front 25x7

hanging leg raises
15x3

yoga ball crunches (weighted)
10lbx20
15lbx15
15lbx12

decline reverse crunch
10x3

ab wheel
15x3

suitcase crunches with weighted ball
12lbx15x3

 

[acon83]

Monday 10/17
legs

damn squat rack was held up the ENTIRE time I was there

leg press
180x12
270x12
360x12
450x12
540x6
270x15

calves on leg press
270x20

single leg extensions with pause @ top
60x8
60x9

DB rom. deads
20x8
30x6

calf raises (DB)
20x25
20x25
25x25

single leg chair lunges (DB)
20x10
20x8

single leg seated leg curl
60x8
65x8

 

[acon83]

Tuesday 10/18
Chest & Tri's

Flat bench
45x8
95x8
135x6
135x6
135x4

incline bench
95x6
95x6
95x9 (to failure) I'm def going to increase weight next week...

decline bench
45x12
135x5
135x6
125x6

close grip bench
45x15
75x9
85x8

triceps pull downs
60x8
70x4
60x3
50x8

 

[Halo]

Great work as always Acon!

 

[acon83]

10/10
Back

dead lifts
135x7
185x7
225x1
185x6

single hand DB row
40x8
45x10
50x6

lat pulls
105x9
120x2
105x6

DB curls
20x8

behind head lat pulls
75x10
90x6

single hand high cable rows (nautilus machine is nothing like the life fitness one I used before....) HATE changing machines...
80x8
95x8
110x8
125x5

 

[acon83]

Definitely someone to be proud of.Great progress acon.Keep it going.

Thanks!!! hard work def.