MY HIT WORKOUTS,

[FastFreddy]

by eating small weck ppl!

[FastFreddy]

monday

chest and triceps.

bench press 50kg 4sets and 12 reps

dumbell incline 20kg 4sets and 12 reps

dips (body) 2 sets 8 reps

tricep push downs 12 reps 2 sets 3 pts

incline press 12 pts 2 sets 6 reps

95 kg

[FastFreddy]

wens 14/5

one arm rows 20kg 2x15.

pull downs 4pts 4x12

st arm pulls 3 pts 4x12

pull downs 8pts 2x10

seated bicep d/b curls 14kg 4x10

lying cable curls 3pts 2x10

[FastFreddy]

thurs 15/5

d/b front raisers 6kg 30 reps x 3 sets

side lat raiser machine 5 pts 12reps 3 sets

d/b shoulder press seated 25kg 10 reps 3 sets

tricep cable kicks 1 pts 12reps x 2 sets @

tricep push downs 3pts 12 reps 3 sets

bench dips 15 reps 3 sets body weight only

[FastFreddy]

16/5

flys 14kg 12 reps 4 sets

cable x overs 27kg 10 reps 4 sets

pull over machine 7pts 10 reps 3 sets

seated rows 5pts 10 reps 3 sets

rev grip pull downs 5pts x 10,7pts x 10 ,9pts x 5 reps.

[FastFreddy]

10,9.08

bench, 60 x 12, flys 30kg x 10 + superset with bench

100kg x 7+ 2 forced.

dips x 4 + 2 negs.

[FastFreddy]

15.9.08

bench,40k x 12,50k x 10,55k x 8,60k x 6,50k x 12 + superset with

flys 14k x 12.

seated rows 5pts x 12,6pts x 10 ,7pts x 8,9pts x 6,8 pts x 12 + superset with

pull over machine 7 pts x 12.

seated shouloder press smith,30k x 12,35k x 10,40k x 8,50k x 6,45k x 12 + superset with

standing rows 26k x 12.

lying tri extentions 27k x 12,30k x 10,32k x 8,35k x 6,30k x 12 + superset with

dips x 3 only(hard)

[FastFreddy]

16.9.08

squats, 40k x 12,50k x 10,55k x 8,95k x 6,55k x 12 + superset with

leg extentions 8pts x 12.

leg curls 4pts x 12,5 pts x 10,6 pts x 8,7 pts x 6,4pts x 12 +superset with

st/leg deadlifts 60k x 12.

toe press 45k x 12,70k x 10,90k x 8,110k x 6,100k x 12 + superset with

standing calf machine 8 pts x 12.

cable crunchers 3pts x 12,+2.5k x 10,4pts x 8,5pts x 6,3pts x 12 + superset with

leg raisers x 12.

[FastFreddy]

17.9.08

d/b seated shoulder press 14k x 12,15k x 10,16k x 8,20k x 6,14k x 12 +superset with

front d/b raisers 10k x 24.

flys 14k x 12,15k x 10,16k x 8,20k x 6,14k x 12 + superset with

dips 5 reps only.

st,arm lat pulls 2pts x 12,+2.5k x 10,+3.7k x 8,+5k x 6,2pts x 12 + superset with

pull downs 6pts x 12.

d/b standing curls 10k x 24,12k x 20,13k x 16,15k x 12,10k x 24 + superset with

bent bar curls 18k x 12.

[biggurl27]

Looks like hardcore workouts man! What are your stats now?

[FastFreddy]

hi.stats are: flabby,weck and broken lol

truth,dont know dont care,just gota get back into it and injoy it again,if i go to hard ill want to give up, so this is the feel good type start for me

[biggurl27]

What is weck? haha Good stuff, looking forward to hearing your progress

[SoaringSwine]

What is weck? haha Good stuff, looking forward to hearing your progress

Weak typo'ed I'd imagine.

[biggurl27]

ahem thank you SS I was being sarcastic as usual :wink:

[FastFreddy]

20.9.08

leg extentions 8pls x 12,9pts x 10,10pts x 8,15pts x 6,7pts x 12 + superset with

leg press 200k x 12.

leg curls 5pts x 12,6pts x 10,7pts x 8,9pts x 12 superset with

squats 60k x 12.

seated calfs 26k x 12,30k x 10,34k x 8,41k x 6,34k x 12 + superset with

standing calfs 11pts x 12.

cable crunchers 12,10,8,6 and 12 reps + superset with

leg raisers x 12.

[FastFreddy]

22.9.08

smith behind neck: 25k x 12,30k x 10,40k x8,50k x 6,40k x 12 superset with

rev/peck deck 4pts x 12.

incline d/b press:16k x 12,18k x 10,20k x 8,30k x 6,20k x 12 superset with

dips x 6.

bent over rows18k x 12,26k x 10,30k x 8,50k x 6,30k x 12 superset with

pull over machine 10pts x 12.

[FastFreddy]

23.9.08

squats 60k x 12,70k x 10,80k x 8,110k x 6.

leg curls 5pts x 12,6pts x 10,7pts x 8,10pts x 6.

standing calfs 8pts x 12,9pts x 10,10pts x 8,15 pts x 13.

tricep extentions 27k x 12,32k x 10,37k x 8,47k x 6,30k x 12 superset with

legs up dips x12.

[FastFreddy]

24.9.08

flys 15k x 12,16k x 10,20k x 8,30k x 6,20k x 12 superset with

bench press 60k x 12.

pull over machine 8pts x 12,9pts x 10,10pts x 8,15pts x 4 ish,9pts x 12 superset with

rev/grip pull downs 8 pts x 12.

standing d/b curls 13k x 12,14k x 10,15k x 8,20k x 6,14k x 12 superset with

bent over bar curls 18k x 12.