Training With Crown
 

Okay, I been off and on a bit lately but finally running a small little cycle and am going to be doing some hyper-trophy training for a little while before getting back into power-lifting.

Tuesday (Day 1)
Circuit
Cable Flyes (15)
Pushup (30)
Dips 10
5 sets in the above circuit

Bicep 80lbs
3x10
Reverse curls
30lbs 3x20

Bench 225lbs 3xmax (15ish)

Called it quits for my first day back.

Today Legs + Stomach

http://i1202.photobucket.com/albums/...ps218bf5e0.jpg


http://i1202.photobucket.com/albums/...psff7e4f30.jpg


on my way to the pool the other day


Can't wait to get my hands on some of that oral tren

TOM ! :p

looking good
some abs showing there

Yeah not doing too bad :)
Seen worse haha

Back in the power lifting gym
Be ready for some good action

Yesterday Back:

Pullups 5 sets
T- Bar Rows 9x25- 45lbs
Chest Supported Rows 90lbs - 3x25
Cable Row 3x25

Chest- 1RM max
Was exhausted only got to 335

Tricep Extension
Kettle Bell 5x20 reps

Sled Pull - 90lbs - 6 laps
3 sets of hyper extension + 3 sets of glute ham raise
3 sets of back attack

Squats 185lbs 5x5 speed squats

Stiff leg deadlifts 5sets

Two Days of mayhem :)
Saturday----
SLED Pulls 4 laps
Band Leg Curls 4x25
Glute Bridge 2x15
Belt Squats 4x15
Reverse Band Squat worked up to 1RM
Front Squat 2x5
DL 50% 5/5
DB Side Bends



--------
Sunday

Chins 5x6
T- Bar 6 reps 3/3/3 (9 sets 3 diff grips)
Chest Supported Rows 3x6
Cable rows 3x15

Bench
1 board 1rm max
1 set of Negatives 100% at top. 50% at bottom and back up
4 board press 90%. 3x3
Hanging band presses 3x20

Shoulders
DB Press 5x15
Side Raise 5x12
Front Raise 3x12
Dips 5x10
Sled Pulls 10 laps, 135lbs
Hanging Leg Raise 5x10

Drove back from Chicago yesterday and just went straight to the gym. Was exhausted but i did rack pulls and worked up to a 1RM of 455. Not bad for a busy week and a tiring day!

Whose ready for some videos!!!!!

Leg Day (easy day this time)

Plyo Swing (light) 5x20
Reverse Hyper extensions 5x20
Safety bar box squat worked up to 1 RM

Safety bar squats 40 reps... started 12 reps, then 8, then had to do 6 reps lol

Plyo Swing (heavier) 3x20

Thats all she wrote today.