poppa12645
Hall Of Fame

Where've you been man? You never post in the Fitness forum anymore

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.

We've been missing you in our new.....Fitness Forum!!!!

http://www.prosportsdaily.com/forums...play.php?f=446

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

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

Since you have no "friends" on PSD, I have be-friended you! lol

hey man your sig is pretty awesome. good luck to the pats