OC's new program

[ManOfMuscle]

You'll be over 400 in no time with a belt.

 

[OC Cartel]

Upper Body Hypertrophy

Incline Db's - 65x8, 75x8, 85x8, 95x8
Hammer Grip Pullups - 3x8 bodyweight (i sucked at these at the time for some reason)
Cable X's - 3x10
Seated Rope Pull thrus - 3x12
Front DB Raise - 15x10, 20x10, 25x10
BB Shrug - 205x12, 245x12, 265x12

 

[OC Cartel]

Lower Body Hypertrophy

DB Squats - 45x12, 55x12, 65x12, 75x12, 85x12
Declince Crunches - 3x15 bodyweight (kept ripping ass )
Leg Ext - 4x12
Seated Calf Raise - 3x15
Cable Bicep Curl - 3x15
V-Bar Tricep - 3x12

 

[OC Cartel]

Upper Body Strength

DB Bench - 60x10, 70x8, 80x6, 90x6, 100x5, 110x3
T-Bar Row - 75x10, 100x10, 125x10, 150x7
Smith Shoulder Press - 135x8, 145x8, 155x8
Smith Shrug - 225x10, 275x10, 325x10
Standing BB Forearm - 60x15, 80x15, 100x15

 

[OC Cartel]

3hrs nogi grappling and wrestling

 

[ManOfMuscle]

You need some rest days bro.

 

[OC Cartel]

there were rest days in there bro......i just lagged on posting them on their correct days. bro. bro.

 

[ManOfMuscle]

Bro's are taylor made for the journal sections.

 

[OC Cartel]

Lower Body Strength

Zercher Squats - 95x10, 115x8, 135x6, 155x6, 185x6
*first time doing these squats, they hurt my arm, but the weight was easy for legs to lift*

Leg Curl Superset - 4x8
Crunches - 3x25
Rope Hammer Curl - 3x10
Rope Pressdowns - 3x12
Calf Sled - 3x12

1/2mile run on treadmill

 

[ManOfMuscle]

Who does zercher squats?

 

[OC Cartel]

Who does zercher squats?

my son

 

[musclesntx]

Who does zercher squats?

I love'em. Not really, but I do them often.

 

[OC Cartel]

Upper Body Hypertrophy

BB Incline - 135x12, 165x12, 195x12, 215x10
Reverse Grip Row - 105x10, 135x10, 155x10
Chest Press Machine - 3x12
Wide Grip Cable Row - 100x8, 150x8, 200x8
Seated DB Shrugs - 90x12, 95x12, 100x12
DB Lat Raise - 25x10, 25x12, 35x7 (some nig nogs were hoggin the 30's)

 

[OC Cartel]

Lower Body Hypertrophy

Machine Leg Press - 5x8
Hip Ab - 3x10
Hip Ad - 3x10
Knee Raises - 3x12
Standing DB Curl - 35x12, 40x12, 45x9
Skull Crusher - 60x10, 70x10, 80x5

 

[OC Cartel]

1.5hr bjj

 

[ManOfMuscle]

I love'em. Not really, but I do them often.

That makes 3 of us.

 

[OC Cartel]

Upper Body Strength

Bench - 135x10, 195x6, 225x5, 255x3, 285x3
BB Row - 95x10, 135x10, 155x10, 185x10
DB Shoulder Press - 55x6, 70x6, 80x6
BB Shrug - 225x8, 265x8, 295x8
Forearm - 3x15

 

[OC Cartel]

2.5hrs bjj

 

[OC Cartel]

Lower Body Strength

Rack deads - 135x10, 185x10, 225x6, 245x6, 275x5, 315x3
Leg Ext. - 4x10
Rotary Calf - 3x12
Ab Machine - 3x10
Overhead DB ext. - 55x12, 65x12, 75x12
BB Curl - 80x10, 95x10, 110x4

 

[OC Cartel]

1hr wrestling