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7 Visitor Messages

  1. View Conversation
    Where've you been man? You never post in the Fitness forum anymore
  2. View Conversation
    Sup Poppa! When you get a moment, your assistance is needed in the "I need a proven Abs routine" thread.

    Aside from that, how's everything going? Haven't seen you post much lately.
  3. View Conversation
    We've been missing you in our new.....Fitness Forum!!!!

    http://www.prosportsdaily.com/forums...play.php?f=446
  4. View Conversation
    ight thanks man what is a superset exactly and how many pushups am i doing with that. Also I was never benching anything so I wasnt using a Bar and no I wasnt failing to do those reps I didnt want to injury myself being the first week back I wasnt going to hard
  5. View Conversation
    yo man about a week ago I wrote on the Fitness thread and you told me to get back to yah after a week so here I am lol. Ill just tell yah what I did
    monday- biceps and triceps
    BICEPS
    barbells curls- 4 sets 20,15,12,10 reps fist 20 sets 30lbs then 40lbs pounds then last set 50lbs
    Dumbell Curls- 3 sets 15, 12,10 - 30-35lbs
    Concentraion Curls- 3 sets- 20-22.5lbs
    TRICEPS
    lying tricep extensions(skull crushers)- 4 sets 15,12,10,10 20lbs first two sets then 30lbs last two
    Rope pull down 3 sets- 15,12,10 - 30lbs 30lbs, 35lbs
    dumbell extensions- 3 sets- 40lbs, 45lbs,50lbs

    tuesday- legs
    quads/hams/glutes
    Squats- 4 sets 20,15,12,10- 70-100lb
    Leg Press 3 sets- 15,,12,10 -90lbs 90lbs, 180lbs
    leg curl 3 sets 15.12.10- 50lbs 60,lbs 70lbs
    Straight leg deadlifts 3sets-15,12,10- 90lbs
    calves
    seated calf raise- 3 sets 15,12,10- 45lbs
    standing calf raise- 3 set 20,15,12- 35lbs, 40lbs, 45lbs

    wednesday-chest
    Incline dumbell press 4 sets 15,12,12,10- 30lbs, 35lbs 35lbs, 40lbs
    flat dumbbell press- 3 sets 15,12,10- 35lbs, 35lbs,40lbs
    decline dumbell press-3 sets 15,12,10- 20lbs,20lb,25lbs
    cables crossovers 2 sets 12,12- 30,30
    incline flys 2 sets 12,12- 25, 25

    thursday- back
    smith machine barbell Row- 4 sets-15,12,10,10- 70-100lbs
    bent over dumbell rows- 3 sets 15,12,10- 30lbs 30lbs 30lbs
    wide grip pull down- 3 sets 15,12,10- 60lbs ,70lbs,80lbs
    seated rowing- 3 sets 15,12,10- 60lbs,70lbs,80lbs
    hyper extension also

    friday-shoulders
    dumbell press- 4 sets 15,12,10,10 30lbs, 35lbs, 35lbs, 40lbs
    side lateral raises 3 sets-15,12,10- 10lbs, 12lbs,15lbs
    dumbell rear delt fly 3 sets- 15,12,10- 15lbs, 17lbs , 20lbs
    dumbell shrugs- 3sets- 15,12,10 - 55lbs, 60lbs, 65lbs

    everyday do abs-
    decline crunches 4 sets of 20
    hanging leg raises- 4 sets of 20
    twisting crunches 4 sets of 20

    saturday and sunday off

    I use powerfull always its been good so far I guess

    sunday and saturdays off

    well there yah go if you got an advice that be great. This was my first week back in a long long time so hopefully those weights increase oer time but let me know if you have anything to add that would be greatly appricated.

    also if you have a diet you follow that would be helpful to im trying to eat right

    thanks again poppa
  6. View Conversation
    Since you have no "friends" on PSD, I have be-friended you! lol
  7. View Conversation
    hey man your sig is pretty awesome. good luck to the pats
Showing Visitor Messages 1 to 7 of 7
About poppa12645

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About poppa12645
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I hate your FACE!!!
Location:
North Andover, MA

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