Recent content by Deako

I had to laugh... they rockin choral hymns, and the only two people in the gym are me and this other guy who looking like a buff version of the "extremely hairy Rob Lowe" from the Direct tv commercial... he ranks up there as one of the HAIRIEST mother fuckers I have EVER seen...

Tuesday: Legs Smith Machine Squats - Superset – Leg Press – 5x8-10 Leg Extensions - Superset – Leg Curls - 4X10-12 DB Step ups - Superset – BW Squats – 3X10-12 Seated Calves-5X10-12 This was a pretty quick and efficient leg day... Legs were very pumped and feeling good!

Sunday: Chest/Triceps/Abs Incline DB Press - 5X8-10 Flat Bench (BB or Smith) - 5X8-12 - 2X15-20 And use 1/2 the Weight Incline Machine Press - Superset – Cable Crossovers – 4x10-12 Decline DB Press - 4X12-15 DB Skull Crushers - 5X8-10 Close stance push-ups - Superset - Pushdowns - 4X10-12...

Friday: Back/Bi's/Calves Deadlifts – 5x3 - last set drop Wide grip Pull-downs - Superset – Seated Rows – 5x8-10 2 Arm DB Rows - Superset – Asst. Pull-ups – 4x8-10 Rope Stiff Arm Pull-downs - 3X15-20 Barbell Curls - 5X10-12 W/ Drop Sets Calves-5X12-15 I dont care to rock headphones in the...

Wednesday: Arms/Chest/Abs Close Grip Smith Machine Press - 5X3-5 - 2X10-15 – Use ½ the Weight DB Kickbacks - 5X10-12 DB Curls - 5X8-10 Rope Hammer Curls - 4X10-12 Dips - Superset - Bicep Machine - 4X8-10 Pec Dec-4X20-25 Bench Press Machine - 4X8-10 W/ Drop Sets Weighted Abs: - Rope...

Shoulders/Back/Abs DB Shoulder Press- 5X8-10 - up to 90's x 9 1 Arm Cable Side Laterals - 4X10-12 BB Upright Rows - Superset - Bent Over DB Laterals - 4X10 Smith Machine Press- 3X10-12 W/ Drop Sets Very Wide Pull-downs - 5X10-12 Overhand Grip Seated Rows - 4X10-12 W/ Drop Sets...

Monday: Legs Leg Press – - 5X12-15 - 2X15-20 use ½ the Weight Leg Extensions - 4X12-15 Leg Curls - 4X8-10 W/ Drop Sets DB Step ups - Superset – Smith Machine Squats - 4X8-10 Calves-4X25

Sunday - Chest/Triceps/Abs Giant Set DB Incline Press Flat Bench Flys Bench Machine Cable Crossovers Pushups – 8x10-12 Tricep Push-downs – 5x8-10 w/ drop sets Weighted Abs

Saturday - Back/Biceps/Calves Giant Set Barbell Deadlifts 2 Arm DB Rows Wide Grip Pull-downs Seated Rows Reverse Grip Pull-downs DB Stiff Leg Deadlifts – 8x10-12 DB Curls – 4x8-10 w/drop sets Calf Raises – 4x20

Friday - Arms/Core Giant Set: DB Skull Crushers DB Kickbacks Cable Curls DB Hammer Curls – 5x8-10 Barbell 21’s - Superset – Close Stance Pushups – 5x10-12 Weighted Ab training

Wednesday - Shoulders/Abs Giant Set: Standing DB Overhead Press Plate Front Raise (10-25lb) DB Side Laterals Upright Rows – 8x10-12 Shoulder Press Machine -superset- DB Bent Over Raises – 5x8-10 BW abs circuit Shoulders were so sore that I could barely lift them above parallel. what a...

I was paying so close attention to the box jumps to ensure that i didnt provide humor to someone with an accident!

Monday - Legs!! Changing things up this week... doing giant sets for my workouts. Anything to keep the body guessing! Barbell Squats Leg Curls Leg Extensions Shin High Box Jumps Leg Presses – 8x10-12 Calf Raises – 4x10-12 I was toast after the 6th set of 8... but as always, I kept pushing...

Sunday - Chest/Triceps/ABS Incline DB Press - 5X8-10 up to 95x8 Bench Press Machine - 5X8-10 up to 160x8 Pec Dec – -Superset – Flat Bench Wide Grip Presses - 4X12-15 Dips - 5X8-10 Tricep Pushdowns - 4X15-20 ABS- high reps BW exercises V-ups Broom Twists Reverse Crunches

Saturday - Back/Biceps/Calves Stiff Arm Pulldowns – 5x10-12 1 Arm Pull-downs-5X8-10 on Hammer Strength machine Reverse Grip Pull-downs – -Superset- Preacher bar Bent Over Cable Rows-4X10-12 Standing Rope High Rows - 4X12-15 Smith Machine Shrugs-4X8-10 W/ DROP SETS Seated DB Curls-5X10-12...