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Narkissos 08-25-2014 02:30 PM

Lawless - pt2
 
Previous consult log: http://www.getnarked.net/forum/showthread.php?t=17278

Client Screen Name: lawless8723

Name: Renaldo

Height: 6' 2"

Sex: Male

Current Weight: 157.6 lbs



Current bodyfat percentage: 8.7%


Current goal: MASS!

lawless8723 08-25-2014 10:07 PM

Monday August 25 2014

Warm up

Lateral raises
2 sets 20 reps @ 15lbs



Superset 1 5 sets

Standing single arm overhead dumbbell press
5 reps @ 40lbs

Single arm lateral raise
5 reps @ 20lbs


Superset 2 5 sets

Inclined lateral raise
5 reps @ 20lbs

Upright row (barbell)
5 reps @ 70lbs



Super set 3 5 sets

Chin ups
5 reps

Standing barbell curl
5 reps @ 60lbs


Superset 4 5 sets

Weighted pushups

5 reps with 45lbs


Tricep kick backs

5 reps @ 25lbs

Narkissos 08-26-2014 08:45 AM

Why did you stick to the same weights through out?

lawless8723 08-26-2014 09:24 AM

For the raises and kick backs, those are around the max that I can use at the moment that allows me to use full ROM, while still being a challenge to finish a rep

lawless8723 08-28-2014 08:31 AM

Wednesday August 27 2014

Superset 1
5 sets


Single leg Hyper extensions 5 reps

Weighted Plyometric squats
5 reps w/ 35lb dumbbells


Superset 2
5 sets


Bar pulls
5 reps @ 205lbs


Smith Machine Squat
5 reps @ 180lbs


Superset 3
5 sets


Standing calf raises
12 reps @ 275lbs

Weighted decline crunch
10 reps w/ 45lb plate

lawless8723 08-30-2014 08:59 AM

Friday August 29 2014


Superset 1 5 sets

Decline dumbbell bench press
5 reps @ 70lbs

Decline flys
5 reps @ 40 lbs


Superset 2 5 sets

Feet elevated pushups
5 reps

Flat bench press (to throat)
5 reps @ 115lbs (last 2 sets were only 4 reps despite giving myself a slight rest period to try the last rep)



Super set 3 5 sets


Lat pull down
5 reps @ 12 plates

Single arm dumbbell row
5 reps @ 75lbs


Superset 4 5 sets

Seated cable row
5 reps @ 10 plates


Inverted row
5 reps


:barf:

Narkissos 08-31-2014 10:28 AM

Very solid.
Are you eating though?

lawless8723 08-31-2014 11:04 AM

Yep!! With what I already have here, I'm just making the portions a bit bigger until I go shopping next week.

P.S my chest still hurting:blackm:

Narkissos 08-31-2014 11:41 AM

Quote:

Originally Posted by lawless8723 (Post 152630)
Yep!! With what I already have here, I'm just making the portions a bit bigger until I go shopping next week.

P.S my chest still hurting:blackm:

Suffer :P

lawless8723 09-01-2014 06:52 PM

Monday September 1 2014

Warm up

Lateral raises
2 sets 20 reps @ 15lbs



Superset 1 5 sets

Standing single arm overhead dumbbell press
5 reps @ 40lbs

Single arm lateral raise
5 reps @ 25lbs


Superset 2 5 sets

Inclined lateral raise
5 reps @ 25lbs & 30lbs

Upright row (barbell)
5 reps @ 70lbs



Super set 3 5 sets

Chin ups
5 reps

Standing barbell curl
5 reps @ 60lbs


Superset 4 5 sets

Weighted pushups

5 reps with 45lbs


Tricep kick backs

5 reps @ 30lbs


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