Shoulders and Triceps

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

Machine shoulder press: 4 x 10

Lat raises: 4 x 8

Bent over cable laterals: 4 x 10

Dumbell shrugs: 3 x 10

Dips: 4 x 15

EZ bar pushdowns: 4 x 15

Rope pushdowns: 4 x 15, 12, 10 and to failure

Legs

Warm up - Uni lateral leg press 3 x 20, 20 and 15

Uni lateral leg press: 5 x 15, 12, 10, 8 and 6

Leg extensions: 4 x 15, 12, 10 and 8

Seated leg curls: 4 x 15, 12, 10 and 6

Job done!

Chest

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

Machine bench press: 4 x 10

Bench press(Palms facing): 3 x 10

Incline press machine: 4 x 8

Incline press(palms facing): 3 x 8

Thats it, job done!

Back

Warm up - Chest supported rows 4 x 10, 10, 8 and 6

T-Bar rows: 4 x 8

Dumbell rows: 4 x 9 each arm

Wide grip pulldowns: 4 x 6

Close grip pulldowns: 4 x 8

Job done!
It actually felt like my skin was going to split! Not a pleasant feeling lol

Shoulders

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

Machine shoulder press: 4 x 8

Lat raises: 4 x 10

Bent over lat raises: 4 x 10

Upright rows: 4 x 10, 10, 6 and 6

Shrugs: 4 x 10

Good workout!

Arms

Warm up - Assisted dips 3 x 20

Dips: 4 x 12, 11, 11 and 9

Straight bar pushdowns: 3 x 12

Kickbacks: 3 x 8 each arm

Rope pushdowns: 3 x 8

EZ bar cable curls: 4 x 10

One arm cable curls: 3 x 10

Hammer curls: 3 x 7

Great workout well pumped, Job done!

Legs

Warm up - Hammer strength leg press 3 x 20, 20 and 15

Hammer strength leg press: 4 x 10, 10, 10 and 7

Leg extensions: 4 x 12, 10, 10 and 8

Seated leg curls: 4 x 12, 10, 10 and 6

That was painful!
But jeez it feels good!

Back

Warm up - Wide grip T bar rows 2 x 20

Wide grip T-Bar rows: 4 x 8

Close grip T-Bar rows: 4 x 8

Dumbell machine rows: 4 x 6

Wide grip pulldowns: 4 x 8

Seated pulley rows: 3 x 8

Job done!

Chest and Triceps

Warm up - Seated machine press 3 x 20, 20 and 15

Seated machine press: 4 x 8

Incline machine press: 4 x 8

Dumbell flyes: 4 x 10

Dumbell press: 3 x 10

Dips: 4 x to failure

Rope pushdowns: 4 x 12, 10, 8 and 6

V-bar pushdowns: 4 x 10

Cable kickbacks: 4 x 10 each arm

Excellent workout, and it was good to train with eazy again!

Legs

Warm up - Hammer strength leg press 3 x 20, 20 and 10

Hammer strength leg press: 5 x 8

Leg extension: 4 x 8

Seated leg curl: 4 x 8, 8, 6 and 5

Calf press: 3 x 20, 20 and to failure

Job done!

Way to work it CC! Muscle on thru brotha!

Shoulders

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

Machine shoulder press: 4 x 8, 8, 8 and 5

Lat raises: 3 x 8

Bent over laterals: 3 x 10

One arm cable bent lat raises: 3 x 8 each arm

Shrugs: 4 x 15, 10, 10 and 10

Great work out, Nice and pumped!

Back and Biceps

Warm up - Wide grip pulldowns 3 x 20, 20 and 10

Wide grip front pulldowns: 4 x 7

Close, reverse grip T bar rows: 4 x 8

Wide grip T bar rows: 4 x 6

Dumbell row machine: 3 x 6

Hyper extensions: 3 x to failure

Alternate dumbell curls: 4 x 10

EZ bar preacher curls: 3 x to failure

Concentration curls: 2 x to failure

Excellent workout, really enjoyed leaving the gym!!!

Chest and Triceps

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

Machine bench press: 6 x 10

Machine incline press: 4 x 8

Incline flyes: 2 x 8

Cable crossovers: 3 x 10

Dips: 4 x 15, 12, 10 and 8

Rope pushdowns: 3 x 12, 12 and 10

Overhead cable extensions: 3 x 12

Nice one!

Back and Biceps

Warm up - Close grip pulldowns 3 x 20, 20 and 10

Close grip pulldowns: 4 x 12, 10, 8 and 6

Dumbell row machine: 4 x 6 each arm

Close grip T Bar rows: 4 x 8

Barbell curls: 2 x down the rack.

Dumbell curls: 1 x to failure

Job done!!

Chest

Warm up - Rotator cuff exercises

Dumbell flyes: 4 x 10

Dumbell press: 4 x 8

Incline chest press: 4 x 8

Seated chest press: 2 x 6

Cable crossovers: 4 x 12

Nice one!

Legs

Warm up - Hammer strength leg press 1 x 30

Hammer strength leg press: 4 x 15, 12, 10 and 6

Leg extension: 4 x 15, 14, 10 and 8

Leg extension: Down the rack to total failure

Seated leg curl: Down the rack to total failure

Extremely painful! Hurt like hell!
Job done!

Back

Warm up - Wide grip rear pulldowns 3 x 20, 20 and 10

Wide grip rear pulldowns: 4 x 6

Dumbell row machine: 4 x 6 each arm

Wide grip T Bar rows: 4 x 10, 8, 6 and 6

Close grip, Palms facing pulldowns: 4 x 6

Job done!!

Shoulders

Warm up - Seated lat raises 3 x 20, 20 and 10

Seated lat raises: 5 x 10

Seated dumbell press: 4 x 10

Seated bent lats: 4 x 10

Shoulder press machine: Down the rack to total failure

Barbell shrugs: 4 x 10, 8, 6 and 6

This was done with 30 seconds rest between each set and 1 minute rest between each exercise.
It was an absolute killer!!

Arms

Warm up - Alternate dumbell curls 3 x 20, 20 and 10

Alternate dumbell curls: 4 x 8

Barbell curls: 2 x down the rack to failure

Dumbell hammer curls: 4 x 10

Dips: 4 x 12, 10, 8 and 6

Rope pushdowns: 4 x 8, 8, 6 and 6

Over head rope extensions: 4 x 12, 10, 8 and 8

Dumbell extension: 3 x 8

Good workout

Chest

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

Machine chest press: 4 x 9, 9, 6 and 6

Hammer strength press: 4 x 6

Hammer strength incline press: 3 x 6

Incline machine press: 3 x 6, 6 , and 5

Cable crossovers: 3 x 12

Reverse cable crossovers: 3 x 8

Job done!!

Back

Warm up - Wide grip rear pulldowns 3 x 20, 20 and 10

Wide grip rear pulldowns: 4 x 6

Dumbell row machine: 4 x 6 each arm

Seated rows: 4 x 10, 8, 6 and 6

Close grip, Palms facing pulldowns: 4 x 6

These where done with 30 seconds rest between each set,
And 1 minutes rest between exercises.
Job done!!

Shoulders

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

Dumbell press: 4 x 8

Side lat raises: 4 x 8

Bent over lat raises: 4 x 6

Dumbell shrugs: 3 x to failure

Job done!!

Arms:

Warm up - Dips 2 x 30 and 20

Dips: 4 x to failure

Straight bar pushdowns: 4 x 12

Over head cable extension: 4 x 12

Barbell curls: 4 x to failure - Drop sets

Alternate dumbell curls: 4 x 6, 6, 8 and 12

Good workout, great pump!

Chest

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

Machine chest press: 4 x 10

Incline machine press: 4 x 8

Cable crossovers: 3 x 10

Dips: 3 x 10

Push ups: 3 x to failure

Job done!!

Back

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

Chest supported rows 4 x 6

Dumbell row machine 4 x 6 each arm

T-Bar rows(wide grip) 2 x 10

T-Bar rows(Close grip, palms facing) 2 x 10

Wide grip pulldowns 3 x 6

My back felt extremely full after this workout, Job done!!

Legs

Warm up - Squats 1 x 20

Squats: 4 x 10, 10 10 and 6

Hammer strength leg press: 4 x 20

Leg extension: 3 x 10, 10 and 6

Seated leg curl: 4 x 10, 8, 6 and 5

Ouch!!

Shoulders

Warm up - Front raises 2 x 20

Lat raises: 4 x 10

Bent over lat raises: 3 x 10

Dumbell shrugs: 3 x 10

Arms

Warm up - Dips(assisted) 3 x 20, 20 and 10

Dips: 4 x to failure

Rope pushdowns: 4 x 12, 12, 10 and 9

Over head cable extensions: 3 x 12

Cable kick backs: 3 x 10

Alternate one arm cable curls: 4 x 10, 10, 8 and 6

EZ bar cable curls: 3 x 10

Rope hammer curls: 2 x to failure

Job done!!

Chest

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

Chest press machine: 4 x 8, 8, 8 and 6

Incline Bench press: 4 x 8, 6, 6 and 4

Dips: 4 x to failure

Cable crossovers: 4 x 12

Job done!!

Back

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

Chest supported rows: 4 x 6

One arm dumbell rows: 4 x 6

Close grip T bar rows: 4 x 8

Close grip pulldowns: 4 x 6

Job done.

Starting a new cycle tomorrow - 1000mg Test Cyp per week, 900mg Equipoise per week for 16 weeks with a kick start of ROHM Triple X to kick start at 180mg per day for 30 days

Legs

Short, sharp shock!!

Warm up - Squats 1 x 20

Squats: 4 x 10, 8, 6 and 6

Leg press: 4 x 20, 17, 17 and 10

Seated leg curls: 4 x 6

Job done!!

Shoulders

Warm up - Lat raises 3 x 20, 20 and 10

Lat raises: 4 x 8, 8, 6 and 6

Dumbell shoulder press: 4 x 6

Seated bent over laterals: 4 x 8

Shrugs: 3 x 15, 10 and 10

Job done!

Arms

Warm up - Dumbell curls 2 x 20

Dumbell curls: 4 x 8

Preacher curls: 3 x 10

Dips: 4 x to failure

EZ bar pushdowns: 3 x 15

Nice and quick.....................and painful!!

Chest

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

Chest press: 4 x 10

Incline chest press: 4 x 8

Hammer strength press: 4 x 8

Cable crossovers: 4 x 10

Nice one, job done!

Back

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

Chest supported rows: 4 x 6

Close grip T bar rows: 4 x 8

One arm dumbell rows: 4 x 6

Close grip pulldowns: 4 x 6

Job done!!

Shoulders

Warm up - Lat raise 3 x 20, 20 and 10

Lat raise: 4 x 6

Shoulder press: 4 x 12

Bent over laterals; 4 x 12

Dumbell shrugs: 3 x 12

Done!

Legs

Warm up - Squats 1 x 20

Squats: 3 x 6

Hammer strength single leg press: 4 x 25, 25, 20 and 17 each leg

Leg extension: 3 x 8

Seated leg curl: 3 x 8

Job done!

Arms

Warm up - Alternate dumbell curls 3 x 20, 20 and 10

Alternate dumbell curls: 4 x 12

Preacher curls: 3 x 10, 8 and 6

Rope pushdowns: 4 x 15

Dips: 3 x to failure

Job done!

Just had 5 days off, now back to the grind stone!

Chest and Biceps

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

Chest press: 4 x 8

Incline chest press: 4 x 8

Incline flyes: 3 x 10

Cable crossovers: 3 x 8

EZ bar curls: 3 x 6

Alternating dumbell curls: 2 x to failure

Job done!!