Adrianirizarry7

Fecha de grabación: 4/1/24 Leg Press *Calve Raises (8-20)* 1min rest warmup set: 45lbs - 10reps Set 1: 90lbs - 10 reps Set 2: 90lbs - 10 reps Set 3: 90lbs - 11 reps Set 4: 90lbs - 10 reps Set 5: 90lbs - 9 reps Incline Bench (10-15) 2min rest Warmup: BAR - 10 reps Set 1: 35lbs - 8 reps Set 2: 35lbs - 6 reps Set 3: 25lbs - 8 reps Set 4: 25lbs - 7 reps Plate lateral Raises (10-20) 2min rest Set 1: 10lbs - 18 reps Set 2: 10lbs - 15 reps Set 3: 10lbs - 15 reps Set 4: 10lbs - 13 reps Barbell Skull Crushers (10-20) 2min rest Set 1: 5lbs - 8 reps Set 2: 5lbs - 6 reps Set 3: 5lbs - 7 reps Dips (10-20) 2min rest Set 1: 6 reps Set 2: 6 reps Set 3: 6 reps

Fecha de grabación: 3/29/24 Pullups (10-15) 2min rest Set 1: 10 reps Set 2: 7 reps Set 3: 7 reps Chin-ups (10-15) 2min rest Set 1: 8 reps Set 2: 7 reps Set 3: 7 reps One Arm Cable Row (10-15) 3min rest Warmup: 10 reps Set 1: 13 reps Set 2: 11 reps Set 3: 10 reps *Standing Dumbell Bicep Curls (6-10)* 2min rest Warmup: 10lbs - 10 reps Set 1: 30lbs - 9 reps Set 2: 30lbs - 7 reps Set 3: 30lbs - 6 reps *Standing Hammer Curls (6-10)* Set 1: 30lbs - 7 reps

Fecha de grabación: 3/27/24 Leg Press *Calve Raises (8-20)* 1min rest warmup set: 45lbs - 10reps Set 1: 80lbs - 18 reps Set 2: 80lbs - 13 reps Set 3: 80lbs - 12 reps Set 4: 80lbs - 11 reps Incline Bench (10-15) 2min rest Warmup: BAR - 10 reps Set 1: 35lbs - 11 reps Set 2: 35lbs - 7 reps Set 3: 35lbs - 6 reps Set 4: 35lbs - 4 reps Upright Barbell Rows (10-20) 1min rest Set 1: 5lbs - 14 reps Set 2: 5lbs - 12 reps Set 3: 5lbs - 9 reps Set 4: 5lbs - 8 reps Barbell Skull Crushers (10-20) 2min rest Set 1: 5lbs - 11 reps Set 2: 5lbs - 8 reps Set 3: 5lbs - 7 reps Dips (10-20) 2min rest Set 1: 10reps Set 2: 6reps Set 3: 1reps

Fecha de grabación: 3/21/24 Leg Press *Calve Raises (8-20)* 1min rest Set 1: 70lbs - 18 reps Set 2: 70lbs - 16 reps Set 3: 70lbs - 14 reps Set 4: 70lbs - 13 reps Pullups (10-15) 2min rest Set 1: 9 reps Set 2: 7 reps Set 3: 5 reps Chin-ups (10-15) 2min rest Set 1: 7 reps Set 2: 5 reps Set 3: 5 reps Bent Over Barbell Row (10-15) 3min rest Warmup: BAR - 10 reps Warmup: 25lbs - 5 reps Set 1: 35lbs - 15 reps Set 2: 35lbs - 13 reps Set 3: 35lbs - 11 reps Set 4: 35lbs - 10 reps *Standing Barbell Bicep Curls (6-10)* 2min rest Warmup: BAR - 5 reps Set 1: 10lbs - 7 reps Set 2: 5lbs - 6 reps Set 3: BAR - 9 reps Set 4: BAR - 8 reps

Fecha de grabación: 3/20/24 Leg Curls 2min rest Warmup set: 10lbs - 10 reps Set 1: 15lbs - 20 reps Set 2: 20lbs - 15 reps Set 3: 25lbs - 10 reps Set 4: 30lbs - 7 reps Set 5: 35lbs - 5 reps Set 6: 30lbs - 11 reps Set 7: 25lbs - 14 reps Set 8: 20lbs - 18 reps Set 9: 15lbs - 15 reps Leg Extensions 2min rest + no rest dropset Warmup set: 20lbs - 10 reps Set 1: 30lbs - 20 reps Set 2: 40lbs - 18 reps Set 3: 50lbs - 15 reps Set 4: 60lbs - 10 reps Set 5: 50lbs - 12 reps Set 6: 40lbs - 12 reps Set 7: 30lbs - 19 reps

Fecha de grabación: 3/18/24 Leg Press *Calve Raises (8-20)* 1min rest Set 1: 60lbs - 20reps Set 2: 60lbs - 17reps Set 3: 60lbs - 15reps Set 4: 60lbs - 15reps Incline Bench (10-15) 2min rest (6th hole hook) Warmup: BAR - 10 reps Set 1: 25lbs - 16reps Set 2: 25lbs - 8reps Set 3: 25lbs - 12reps Set 4: 20lbs - 7reps Upright Barbell Rows (10-20) 1min rest Set 1: BAR - 21reps Set 2: BAR - 16reps Set 3: BAR - 12reps Set 4: BAR - 11reps Barbell Skull Crushers (10-20) 2min rest Set 1: BAR - 19reps Set 2: BAR - 13rep Set 3: BAR - 11reps Dips (10-20) 2min rest Set 1: 6reps Set 2: 4reps Set 3: 4reps

Fecha de grabación: 3/14/23 Leg Press *Calve Raises (8-20)* 1min rest Set 1: 60lbs - 17 reps Set 2: 60lbs - 17reps Set 3: 60lbs - 15reps Set 4: 60lbs - 15reps Pullups (10-15) 2min rest Set 1: 9 reps Set 2: 6 reps Set 3: 4 reps Chin-ups (10-15) 2min rest Set 1: 5 reps Set 2: 5 reps Set 3: 3 reps Bent Over Barbell Row (10-15) 3min rest Warmup: BAR - 10 reps Set 1: 30lbs - 15 reps Set 2: 30lbs - 13 reps Set 3: 30lbs - 11 reps Set 4: 30lbs - 11 reps Barbell Shrugs(10-20) 2min rest Set 1: 35lbs - 11 reps Set 2: 35lbs - 9 reps Set 3: 35lbs - 6 reps *Standing Barbell Bicep Curls (6-10)* 2min rest Set 1: BAR - 12reps Set 2: BAR - 9reps Set 3: BAR - 7reps Set 4: BAR - 7reps

Fecha de grabación: 3/12/24 Standing Leg Curl (15-20) 2min rest Set 1: 10lbs - 25 reps Set 2: 15lbs - 20 reps Set 3: 15lbs - 15 reps Set 4: 15lbs - 14 reps Leg Extension (15 - 30) 2min rest Warmup: 30lbs - 10reps Set 1: 50lbs - 17 reps Set 2: 40lbs - 21 reps Set 3: 40lbs - 20 reps Set 4: 40lbs - 19 reps Smith Machine Squat (8-15) 3min rest Warmup: 35lbs - 5reps Set 1: 45lbs - 21 reps Set 2: 60lbs - 12 reps Set 3: 60lbs - 11 reps Set 4: 60lbs - 12 reps

Fecha de grabación: 3/11/23 Leg Press Calve Raises (8-20) 1min rest Set 1: 55lbs - 23 reps Set 2: 55lbs - 16 reps Set 3: 55lbs - 15 reps Set 4: 55lbs - 16 reps Incline Bench (10-15) 2min rest (6th hole hook) Warmup: BAR - 10 reps Set 1: 25lbs - 14reps Set 2: 25lbs - 12reps Set 3: 25lbs - 8reps Set 4: 20lbs - 9reps Upright Barbell Rows (10-20) 1min rest Set 1: BAR - 13reps Set 2: BAR - 14reps Set 3: BAR - 10reps Set 4: BAR - 11reps Barbell Skull Crushers (10-20) 2min rest Set 1: BAR - 15reps Set 2: BAR - 13reps Set 3: BAR - 11reps Dips (10-20) 2min rest Set 1: 4reps Set 2: 4reps Set 3: 3reps

Fecha de grabación: 3/7/24 Leg Press Calve Raises (8-20)* 1min rest Set 1: 55lbs - 24 reps Set 2: 55lbs - 17 reps Set 3: 55lbs - 13 reps Set 4: 55lbs - 12 reps Pullups (10-15) 2min rest Set 1: 10 reps Set 2: 7 reps Set 3: 5 reps Chin-ups (10-15) 2min rest Set 1: 7 reps Set 2: 5 reps Set 3: 5 reps Neutral Lat pulldowns 2min rest Set 1: 80lbs - 18 reps Set 2: 80lbs - 15 reps Set 3: 80lbs - 11 reps

Fecha de grabación: 2/29/24 Leg Press *Calve Raises (15-30) 1min rest Set 1: 2x 35lbs + 45lbs - 21 Set 2: 2x 35lbs + 45lbs - 16 Set 3: 2x 35lbs + 45lbs - 13 Set 4: 2x 35lbs + 45lbs - 13 Set 5: 2x 35lbs + 45lbs - 13 Pullups (10-15) 2min rest Set 1: 9 reps Set 2: 8 reps Set 3: 5 reps Chin-ups (10-15) 2min rest Set 1: 7 reps Set 2: 5 reps Set 3: 4 reps Bent Over Barbell Row (10-15) 3min rest Warmup: BAR - 10 reps Set 1: 25lbs - 15 reps Set 2: 25lbs - 16 reps Set 3: 25lbs - 13 reps Set 4: 25lbs - 12 reps Barbell Shrugs (10-20) 1min rest Set 1: 25lbs - 16 reps Set 2: 25lbs - 11 reps Set 3: BAR - 9 reps Standing Barbell Bicep Curls (6-10) 2min rest Set 1: BAR - 10 reps Set 2: BAR - 5 reps Set 3: BAR - 5 reps Set 4: BAR - 5 reps

Fecha de grabación: 2/27/24 Romanian Deadlift (6-10) 3min rest Warmup: BAR - 10 reps Warmup: 25lbs - 5 reps Warmup: 45lbs - 3 reps Set 1: 70lbs - 14 reps Set 2: 80lbs - 7 reps Set 3: 90lbs - 7 reps Standing Leg Curl (15-20) 2min rest Set 1: 10lbs - 15 reps Set 2: 10lbs - 13 reps Set 3: 10lbs - 13 reps Smith Machine Squat (8-15) 3min rest (3 bar safety) Warmup: 35lbs - 5 Set 1: 45lbs - 17 reps Set 2: 70lbs - 6 reps Set 3: 55lbs - 12 reps Set 4: 55lbs - 10 reps Sissy Squat (8-15) 2min rest Set 1: Bodyweight - 24 reps Set 2: Bodyweight - 20 reps Set 3: Bodyweight - 18 reps Set 4: Bodyweight - 14 reps Hanging Leg Raises (10-15) 2min rest Set 1: 6 reps Set 2: 5 reps Set 3: 7 reps (bent knees)

Fecha de grabación: 2/27/24 Dieta y Supplementos: MEAL 1 4 Eggs 28g Almonds 14g Brazil Nuts or Pecans MEAL 2 2 Rice Cakes 64g of Peanut Butter Omega 3 + B3 K2 + Multivitamin MEAL 3 1lbs of Ground Beef, Salmon, Chicken etc. 1tbsp Butter Adovo 170g of Greek Yogurt 14g Brazil Nuts or 28g Pecans 5g creatine (Aproximadamente 2426 calorías y 146 gramos de proteína) Días de entrenamiento: Lunes - Pecho, Hombro y TrÍceps Martes - Piernas y Abdominales Jueves - Espalda y Bíceps

Fecha de grabación: 2/24/24 Rumble: Adrianirizarry7