OC's new program

[OC Cartel]

Upper Body Hypertrophy

Incline Smith Press - 135x10, 165x8, 185x8, 225x10
Lat Pulldown - 130x8, 150x8, 160x8, 170x8
DB Fly - 30x10, 45x10, 55x10
Machine Row - 3x12 Superset
Cable Lat Raise - 3x10
DB Shrug - 100x15, 110x15, 120x15

 

[OC Cartel]

Lower Body Hypertrophy

Leg Press w/ calf - 4 plates x 10, 5px10, 6px10, 7px10, 8px15
Crunches - 3x25
Machine Bicep Curls - 3x12
Dip Machine - 3x12
Hypers - 3x15 bw

 

[ManOfMuscle]

Bro get on aim bro.

 

[OC Cartel]

Upper Body Strength

Smith Bench - 135x10, 185x8, 205x6, 225x6, 275x3
T-Bar Row - 80x8, 115x8, 135x8, 160x5
Military Shoulder Press - 135x8, 155x8, 185x7
Smith Shrug - 245x12, 285x12, 335x12
Forearm - 3x10

 

[Monstar]

Nice log.

 

[OC Cartel]

Nice log.

thanks bro. if you got some time, maybe start one up too.

 

[adidamps2]

things still seem to be in full swing for you...keep it up brosky

 

[Monstar]

thanks bro. if you got some time, maybe start one up too.

I will but i need to take care of things before i hit it hard again.

 

[OC Cartel]

Lower Body Strength

Squats - 135x10, 185x6, 225x6, 245x4, 265x3
Leg Curl - 4x10
Seated Calf - 55x10, 75x10, 100x10
Abs - 3x20
Seated Incline Db Curls - 25x12, 30x12, 35x12
Overhead single cable ext. - 3x12

 

[OC Cartel]

Upper Body Hypertrophy

Incline DB - 70x10, 80x10, 90x10, 100x7
Reverse Grip Row - 115x8, 145x8, 165x10
Cable X's - 3x12 (superset)
Rope Pullthru - 3x8 (superset)
Machine Lat Raise - 3x10 (superset)
DB Shrug - 70x15, 80x15, 90x20 (superset)

multiple supersets due to being short on time.

 

[OC Cartel]

Lower Body Hypertrophy

DB Squats - 50x8, 65x8, 75x8, 85x8, 95x8
Decline Crunch - 3x10
Calf Sled - 3x15
V-bar Pushdown - 3x10
Reverse Grip Cable Curl - 3x12

 

[OC Cartel]

Upper Body Strength

DB Bench - 60x10, 75x8, 85x5, 95x5, 105x3, 115x4
DB Row - 55x8, 65x8, 75x8, 85x8
Smith Shoulder Press - 135x8, 155x8, 165x8
BB Shrug - 225x10, 275x10, 315x10
Standing BB Forearm - 3x10

1 mile run

 

[OC Cartel]

Lower Body Strength

Deads - 135x10, 225x6, 265x6, 295x5, 315x3
Hip Ab/Ad - 3x8 each. supersets
Rotary Calf - 3x10 superset
Ab machine - 3x12 superset
Rope Hammer Curl - 3x15 superset
Rope Pressdown - 3x15 superset

1/2 mile fast run.
supersets due to time restraints.

 

[ManOfMuscle]

I've got no juice now I expect you to be outlifting me.

 

[OC Cartel]

I've got no juice now I expect you to be outlifting me.

mr.

if you sent me ur leftovers, and i cut back on my mma training, i think that would be doable.

 

[ManOfMuscle]

No.

 

[OC Cartel]

Upper Body Hypertrophy

BB Incline - 135x10, 175x10, 205x10, 225x10
Widegrip Cable Row - 120x12, 170x12, 220x8
Cybex Chest Press - 3x10 *superset
Cybex Lat pulldown - 3x12 *superset
Front single cable raise - 3x12 *superset
Cable Shrug - 10,10,12 *superset

5min. stationary bicycle *reading american psycho

 

[evansss]

Solid lifting bro. Those supersets prolly burned the fuck outta ya.

 

[OC Cartel]

Solid lifting bro. Those supersets prolly burned the fuck outta ya.

thanks bro.
yea they definately feel good. i mainly due them cuz i procrastinate and have to rush in the gym before work. but it seems to be working out.

 

[OC Cartel]

1.5hrs mma training (knees sore from takedown drills)