Shoulders and Abs

Warm up - Alternate front and rear shoulder press 3 x 10, 4 and 2

Front shoulder press
superset with
Rear shoulder press: 4 x 8 and 12 respectively

Lat raise
tri set with
Half lat raise
and Bent over lat raise: 3 x 10 each( wow, what a pump)

Upright rows
superset with
Shrugs: 4 x 10 and 20 respectively

Hanging knee raises
superset with
Crunch machine: 3 x to failure, each exercise

Arms

Warm up - Overhead triceps extensions 3 x 15, 5 and 5

Bench dips 4 x 12

Over head dbell extensions: 2 x 12

Straight bar pushdowns: 3 x 12

Cable skull crushers: 4 x 12

Rope hammer curls: 3 x 12

Dbell hammer curls: 3 x 12

Cable preacher curls: 3 x 12

Job done, great workout!

Quads

Warm up - Squats 3 x 12, 3 and 3

Squats: 5 x 12, 12, 8, 6 and 6

Hack squats: 4 x 10

Job done!!

Hams

Warm up - Leg curls 3 x 12, 3 and 3

Seated leg curls: 4 x 12

Stiff leg deadlift: 4 x 10

Lying leg curls: 2 x 12

Job done!!

Chest

Warm up - Press machine 3 x 12, 3 and 3

Dbell press machine: 4 x 12

Flye machine: 4 x 10, 10, 10 and 6

Cable crossovers: 4 x 10

Dips: 4 x 12

Slight incline bench press: 3 x 8 to failure

Well, This really hurt!
But it did a great job!

Back

Warm up - Smith machine rows 3 x 15, 4 and 4

Smith machine rows: 4 x 8

Deadlifts: 2 x 8

Medium reverse grip pulldowns: 4 x 12

Wide grip seated pully rows: 4 x 10

Job done!

Legs

Warm up - Hack squats 3 x 12, 2 and 2

Hack squat
superset with
Reverse hack squat: 4 x 10 and 8 respectively

Leg press: 4 x 12

Seated leg curl: 4 x 10, 10, 8 and 6

Ouch!

Chest and Back

Warm up - Chest press machine 3 x 15

Behind the neck pulldowns: 4 x 20

Smith bench press: 4 x 15

Close grip T-bar rows: 4 x 15

Cable crossovers: 4 x 15

Chest supported rows: 4 x 15

Machine flyes: 3 x 12

Nice workout!

Back to basics!

Chest and Triceps

Warm up - Cable crossovers 3 x 20

Cable crossovers: 4 x 15

Cable crossovers(From thigh to just below pecs): 4 x 15

Machine flyes: 4 x 12

Dbell press: 4 x 8

Close grip press: 4 x to failure

One arm triceps pulldowns: 4 x 8 each arm

Pushdowns(V bar): 4 x to failure

That's it, job done!

Got some strong painkillers from the doc so back to training!

Chest and Triceps

Warm up - Bench press 3 x 20

Bench press: 4 x 15

Machine press: 3 x 12

Machine flyes: 3 x 12

Cable crossovers: 4 x 12

V-Bar pushdowns: 4 x 12

Skull crushers: 3 x 12

Close grip press: 2 x to failure

Job done!

Shoulders and Biceps

Warm up - Machine press 3 x 20, 15 and 10

Machine press: 4 x 12

Cable lat raises: 3 x 12

Upright rows: 4 x 12

Bent over lat raises: 4 x 12

Cable EZ bar curls: 4 x 12

One arm cable curls: 3 x 10, 8 and 7

Good workout, really pumped on this one.

First day of new cycle: Test prop, tren ace and masteron at 150mg(this will be daily)
5iu's of GH twice per day.
Will also be adding Anavar at 100mg per day from next week.
Clen at 120mcg per day - 2 weeks on, 2 off.

Back

Warm up - Close grip pulldowns 3 x 15

Close grip pulldowns: 4 x 12

Behind the neck pulldowns: 4 x 12

Wide grip pulldowns: 4 x 8

Seated pulley rows: 4 x 10

Bent over rows: 3 x 12, 8 and 6

Job done!

Chest and Triceps

Warm up - Bench press 3 x 20, 15 and 12

Slight incline bench press: 3 x 10, 6 and 5

Decline bench press: 4 x 6 down the rack

Machine flyes: 3 x 10

Cable crossovers: 4 x 12

Incline press ups: 2 x to failure

Single arm pushdowns: 3 x 8 each arm

V-bar pushdowns: 3 x to failure

That's it, Job done!

Legs

Warm up - Hack squats 3 x 15, 12 and 10

Hack squats: 5 x 12

Leg extension
superset with
Seated leg curls: 5 x 15 each with no break

Ouch!! This one really hurt!

Back

Warm up - Rear pulldowns 3 x 20, 15 and 15

Pulldowns to rear: 4 x 12, 8, 6 and 4

Wide grip pulldowns: 3 x 8, 6 and 6

Close grip pulldowns: 3 x 6

Wide grip seated pulley rows: 3 x 6

Chest supported rows: 3 x 6

Nice workout, excellent pump!

Shoulders and Biceps

Warm up - Machine press 3 x 20, 15 and 12

Machine press: 4 x 15, 12 , 8 and 6

Cable lat raises: 3 x 12, 10 and 6

Cable bent over lat raises: 3 x 8

Machine shrugs: 3 x 20

Half bicep curls(from mid range to the top): 3 x 15, 12 and 10
each set is like a superset with
Half bicep curls(from thigh to mid range): 3 x 15, 10 and 8

Machine preacher curls: 3 x 12

This bicep workout is a real bicep killer!
If you try it, on the preacher curls use a weight that you can normally do comfortably for 12 reps because after the first exercises you will not be able to do it with your normal weight and make sure the preachers are strict.
It will hurt.................a lot!!

Great log
 

We going to see some pics?? Start....till end?

Photographer tried to take a pic of CC once, but he had chicken legs.... and you know what cc does to chickens. no one has dared since :cool:

I've heard there isn't a lens wide enough!!!

:D

Chest and Triceps

Warm up - Machine press 3 x 20, 15 and 12

Machine press: 4 x 10

Machine flyes: 4 x 12

Cable crossovers: 4 x 12

Reverse cable crossovers: 4 x 10

Cable skull crushers: 4 x 12, 12, 12 and 6

V-Bar pusdowns: 3 x 12, 12 and 7

Reverse ez-bar curls: 2 x to failure

Job done!!

Back and Biceps

Warm up - Deadlifts 1 x 20

Deadlifts: 3 x 5

Bent over rows: 3 x 12

Wide grip pulldowns: 3 x to failure

Bicep body drags: 5 x 5

It doesn't seem like a lot but it does the job.

Chest, Shoulders and Triceps

Warm up - Bench press 3 x 20, 20 and 10

Bench press: 3 x 5

Seated shoulder press: 3 x 5

Close grip bench press: 5 x 5

Nice and quick, job done!

Legs

Warm up - Squats 2 x 20

Squats: 4 x 10, 10, 8 and 6

Stiff leg deadlifts: 3 x 10

Standing calf raises: 3 x 10, 8 and 6

Job done!

Back and Biceps

Warm up - Deadlifts 2 x 15 and 12

Partial deadlifts: 3 x 5

Bent over rows: 3 x 12

Wide grip pulldowns to the rear: 3 x to failure

EZ-Bar cable curls: 5 x 5

Good workout, done in 25 minutes just the way I like it!

Chest, Shoulders and Triceps

Warm up - Bench press 3 x 20, 20 and 12

Bench press(slight incline): 3 x 5

Seated shoulder press: 3 x 5

Triceps pushdowns: 5 x 5

Nice and painful, Job done!

Legs

Warm up - Leg extensions 3 x 20, 20 and 10

Leg extensions: 5 x 6 (each set to failure on the 6th rep, wait 20 seconds then do it again increasing the weight on the last set - this will really shock the muscle)

Seated leg curls: 5 x 6 (do the same as above)

Standing calf raises: 3 x 10

Job done, could hardly walk straight when finished!

Back and Biceps

Warm up - Chest supported rows 3 x 20, 20 and 15

Chest supported rows: 3 x 5

Seated pulley rows: 3 x 5

Shoulder width pulldowns: 3 x 5

Preacher curls: 5 x 5

Job done!

Chest, Shoulders and Triceps

Warm up - Machine flyes 3 x 20, 20 and 10

Machine Flyes: 5 x 5

Standing lat raises: 5 x 5

Straight bar pushdowns: 5 x 5

That hurt!!

Legs

Warm up - Squats 3 x 15, 10 and 10

Deep squats: 4 x 5

Seated leg curls: 3 x 5

Standing calf raise: 3 x 10

Quick and painful, Just the way i like it!!

Back and Biceps

Warm up - Chest supported rows 3 x 20, 20 and 10

Chest supported rows: 3 x 5

Seated pulley rows: 3 x 5

Shoulder width pulldowns: 3 x 5

Dumbell curls: 5 x 5

Excellent, 20 minutes and job done!

Chest, Shoulders and Triceps

Warm up - Bench press 3 x 20, 20 and 10

Bench press: 4 x 5

Cable crossovers: 3 x 5

Seated shoulder press: 4 x 5

Front shoulder raises: 3 x 5

Triceps extension: 4 x 5(without putting the weight down between sets, so the triceps are constantly under tension)

V-Bar pushdowns: 3 x 10

This was an excellent workout but slightly different to normal

How much do you bench press cc?

I train at 170kg (380lbs) Don't know what my 1 rep max is, haven't tried it for ages mate

First day in new gym! Excellent!

Chest, Shoulders and Triceps

Warm up - Chest press machine 3 x 20, 20 and 10

Chest press machine: 4 x 8

Incline press: 4 x 6

Dbell press: 4 x 10

Dbell Flyes: 3 x 10

Standing lat raises: 3 x 10

Shoulder press: 3 x 8

Shrugs: 3 x 20, 20 and 25

Dips: 4 x 10

EZ bar pushdowns: 3 x 15

Rope pushdowns: 3 x 10

Excellent gym, excellent workout!

Back and Biceps

Warm up - Chest supported rows 3 x 20, 20 and 10

Chest supported rows: 4 x 6

Machine rows: 4 x 10

T-bar rows: 4 x 10

Rear pulldowns: 4 x 6

Close grip pulldowns: 3 x 8

Dumbell curls: 3 x 10

EZ bar preacher curls: 3 x 8

21's: x 2 sets

Job done, good workout.

pmsl, thats over twice my bodyweight you beast!!!
Do you compete cc?

Not at the moment, but I do have plans for the future

Legs

Warm up - Leg press 2 x 20

Leg press: 4 x 10, 8, 8 and 6

Hack squat: 3 x 10

Leg extension: 4 x 15, 12, 12 and 6

Seated leg curls: 4 x 12, 12, 10 and 8

Could barely walk after this one, what a great workout!

Chest, Biceps and Abs

Warm up - Incline press 2 x 20

Incline press: 4 x 8

Machine bench press: 4 x 8

Machine press(palms facing): 4 x 8

Dumbell flyes: 3 x 8

Cable crossovers: 3 x 8

One arm cable curls: 3 x 15

EZ bar cable curls: 3 x 10, 8 and 6

Rope hammer curls: 3 x 8

Ab pulldowns: 3 x 15

Crunch machine: 3 x to failure

Leg raises: 3 x to failure

What a workout!

Back

Warm up - Chest supported rows 3 x 20, 20 and 10

Chest supported rows: 4 x 8

Dumbell row machine: 4 x 8

Close grip pulldowns: 4 x 8

Bent over rows: 3 x 18, 17 and 18

Job done!