Mowgli Posted March 5, 2013 Share Posted March 5, 2013 Pre-workout 14.5 g amino2 veggie caps of L-carnitine + green coffee extract Post-workout 7 g creatine hcl *weight is in lbs. 5 min warmup Rev.grip bent over rowa10x 1659x1855x225Immediately after 8x, 10x, 12x, - 185, 135, 115 Pull downs12x908x1155X140Immediately after 5x, 5x, 15x, 12x, - 115, 90, 45, 70 Rows16X9010X14010X1504X175Immediately after 16x90 One arm dumbbell row2x20 - 50 Link to comment Share on other sites More sharing options...
Mowgli Posted March 6, 2013 Author Share Posted March 6, 2013 30 min core trainingCircuits of crunches, kicks, and free- weight squats Link to comment Share on other sites More sharing options...
Mowgli Posted March 6, 2013 Author Share Posted March 6, 2013 5 min warmupMini super setsSet 1:Dumbell side raises15x15lbs10x2010x30 3setsx25x45lbs plate each arm Set2:Bar shrugs10x20510x22510x225 Standing shoulder press bar10x10510x958x95 Set3:Bar shrugs (behind the legs)10x22510x22510x225 Standing shoulder press bar (behind neck)10x958x956x95---Bar 45lbs until failure Wide grip shrugs 135 until failure Link to comment Share on other sites More sharing options...
Mowgli Posted March 6, 2013 Author Share Posted March 6, 2013 *in set 1 45lb plates shrugs Link to comment Share on other sites More sharing options...
C.O. Posted March 7, 2013 Share Posted March 7, 2013 I should probably just google but what's this green coffee extract? Just to give you a caffeine energy boost before workouts? Do you find its been helpful? -Dylan Link to comment Share on other sites More sharing options...
Mowgli Posted March 7, 2013 Author Share Posted March 7, 2013 Supposedly it helps with burning fat.I just like it for the energy. Gives me an alert energy feeling Link to comment Share on other sites More sharing options...
Mowgli Posted March 10, 2013 Author Share Posted March 10, 2013 Thursday:2.6 mile run Friday:5 min jogging warm up Supert set 1:Hammer curls10x308x356x40 Skull crushers10x6010x706x80 Set 2:Dumbell curls10x3510x3510x35 Tricep pushdown10x658x905x100 Set 3:Reverse grip curls barbell10x408x506x70 Dumbell standing tricep extensions20x2020x2020x20 Burn outs with dumbel curls15 lbs to 10 lbs Link to comment Share on other sites More sharing options...
Mowgli Posted March 10, 2013 Author Share Posted March 10, 2013 Today:10k trail run1hr 20min Link to comment Share on other sites More sharing options...
mrbear666 Posted March 10, 2013 Share Posted March 10, 2013 your arms took a good hammering on friday mate! i love training arms Link to comment Share on other sites More sharing options...
Mowgli Posted March 10, 2013 Author Share Posted March 10, 2013 your arms took a good hammering on friday mate! i love training arms Yes! I've been training them harder these past few weeks.I want to get them a bit bigger. Link to comment Share on other sites More sharing options...
Mowgli Posted March 12, 2013 Author Share Posted March 12, 2013 Warm up Squats10x18510x2056x225 Calfs and hamstring burn outs Leg curls10x5010x708x9050 lbs until failure Deadlifts10x1558x2056x2253x2455x155 Leg extensions10x7010x9012x150 Link to comment Share on other sites More sharing options...
Mowgli Posted March 13, 2013 Author Share Posted March 13, 2013 Warm up Flat bench10x1558x1755x185 Decline bench machineWeight is on each arm12x7010x906x105Drop set until failure Cable flys10x4510x3510x305x60 Incline bench press10x1156x1355x1358x115 Flat bench burn outs 130lbs Link to comment Share on other sites More sharing options...
C.O. Posted July 15, 2014 Share Posted July 15, 2014 What's the update on your training/ progress? Link to comment Share on other sites More sharing options...
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