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  #1  
Old 08-25-2014
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Default 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!
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  #2  
Old 08-25-2014
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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
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  #3  
Old 08-26-2014
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Why did you stick to the same weights through out?
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  #4  
Old 08-26-2014
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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
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  #5  
Old 08-28-2014
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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
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  #6  
Old 08-30-2014
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lawless8723 has a brilliant future
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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


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  #7  
Old 08-31-2014
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Narkissos Narkissos is offline
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Very solid.
Are you eating though?
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  #8  
Old 08-31-2014
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lawless8723 has a brilliant future
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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
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  #9  
Old 08-31-2014
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Narkissos Narkissos is offline
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Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
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Quote:
Originally Posted by lawless8723 View Post
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
Suffer
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My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
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DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
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  #10  
Old 09-01-2014
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lawless8723 lawless8723 is offline
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lawless8723 has a brilliant future
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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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