ABCbodybuilding - View Single Post - NJI back in the Iron Jungle!
View Single Post
Old 03-24-2013, 04:41 AM
NJI's Avatar
NJI NJI is offline
NJI is gaining weight!!
Hyperplasia Aggressor!!
Join Date: Jan 2002
Location: Colorado, USA
Posts: 6,883


stairmaster 30 minutes on 10, full sweats/hoody zipped

wide pullups with slow negatives 8-12x
-superset 10# plate laterals 7,7,7 behind back, normal, front raises
-superset closegrip seated cable rows 8-12x, hold rep @ full pull

8 sets of the above protocol

lying ab/lat throws (?) - lay down like you're going to do a situp and hold a 25# weight in above your head. throw the weight as hard as you can without letting go and stand up then press it over your head and then sit back down.

3 sets of 10 reps of above ab/lat work.
Administrator, ABC Bodybuilding
Journal of HYPERplasia Research

"When your vision is powerful enough, everything else falls into place: how you live your life, your workouts, what friends you choose to hang out with, how you eat, what you do for fun. Vision is purpose, and when your purpose is clear so are your life choices. Vision creates faith and faith creates willpower. With faith there is no anxiety, no doubt - just absolute confidence." - Arnold Schwarzenegger
Reply With Quote