Flash⚡️Labs Post Lockdown TRANSFORMATION CONTEST!

[Dirtnasty]

I’m jealous.

 

[NeuroRN]

Overhand pull-up: 4xfailure
Underhand pull-up: 4x failure
Banded rows (garage rig-up): 4x10
DB upright rows: 4x8 45lb Db
Close-grip bench: 4x8 185lb
Close-grip incline: 4x8 185lb
Incline DB fly: 4x8 45lb
Weighted dips: 4x8 45lb

Conditioning:
8 round tabata 20sec work/10 sec rest
Schwin air-dyne
Battle ropes

Rest 3 minutes

Repeat tabata

 

[NeuroRN]

Week 2 update

 

[Dirtnasty]

Off work today so slept in and just had 4 eggs 2 slices of bacon and waffle like I do everyday. Will hit back later today

 

[Youts]

. Looking good @NeuroRN

 

[NeuroRN]

Thanks brotha! Sweating it out in the garage is showing some results!

 

[johnjuanb1]

You’re already leaning out in the midsection. Good job!

 

[Bigmurph6]

Looking good love the face shield

 

[Dirtnasty]

Heading out to gym. Going to have pizza for dinner it’s dads 71 and that’s what he wants so carbs on carbs on carbs

 

[Bigmurph6]

Happy birthday dad

 

[Anabisi]

First meal a pork chop . Sweetpotatoe grapes,

2n meal

Work out
Chest × 8
Tries extensions ×8
Shoulder press ×8
Bicep curls ×8
Squats to shrugs ×8
Ab roller in between each set
Took a 20 min bike ride

 

[John]

Looks good, but I’d need to eat again, around 45 minutes later

 

[johnjuanb1]

Yummy!!! Enjoy it! Happy birthday to your dad!

 

[Dirtnasty]

feeling the pump

 

[Youts]

I thought tonight was going to be a shitty workout, but got a good one in!

Arms!
3x10 seated curls
3x10 barbell curls
3x10 drop set for the rack on cable curls on the last set

Close grip bench 3x10
Dumbbell tricep extension 3x10
Cable pushdowns 3x10 drop set for the rack on last set

30 min of grip work loaded 235 on the 55 pound squat bar which is about as thick as an axle bar, held that behind my back for as long as I could, rest, repeat

Also two walking sessions outside for 5 miles total, 2.5 in am, 2.5 in pm

 

[NeuroRN]

Nice man! Love it when a workout sneaks
Up on ya and whoops you. That’s some
Quality shit my man!

 

[Anabisi]

Did a hit routine today
1st meal pork chop big potato I’m blueberries suck a meal steak egg white Spanish and yogurt

 

[Anabisi]

Week 2

 

[johnjuanb1]

Big guns!

 

[Dirtnasty]

Wooo let’s get it.