Project Size

[RUBICON19]

Here we go. Its time to put on some mass. I am 5'8" and about 198/200.

9/13/04

Bench press
280 x 4
260 x 6

incl db press
115's x 4
105's x 4
90's x 6

Decl. db press
90's x6
90's x 6

Bar curl
120 x 6
120 x 4

alt. db curl
60's x 4
50's x 5

ez bar curl
90 x 6

[RUBICON19]

9/14/04

squat
405 x 5
335 x 9

leg press
17 plates x 10
17 plates x 10

Leg curl
130 x 6
110 x 5 (JUNK)

standing calf
345 x 10
345 x 9

seat calf
180 x 10
180 x 8

cable crunch
135 x12
135 x12
135 x12

[RUBICON19]

9/16/04 205 LBs. up from 190

mil press behind
165 x 5
mil press in front
145 x 8
mil press behind
145 x 8

side lats
30 x 10
30 x 10

rear delt on hammer strength
125 x 14
125 x 12

dip with weight
bw + 90LBS X 8
BW + 90lbs X 8

nose bleeds
110 x 10
90 x 10

push down
180 x 12
180 x 12

[RUBICON19]

9/17/04

deads
315 x6
325 x6
405 x1
455 x1

chins behind
bw x 8
bw x 7

Hammer T bar row
135 x 6
135 x 6

pull down close
160 x 12
170 x 10

shrug
325 x 10
325 x10

[RUBICON19]

9/21/04 CHEST + BI'S BW 209lbs.

bench
280 x 4
275 x 4

incl db press
110's x 7
90's x 8

dip
75 x 8
75 x 8

Decl. db press
80 x 10
90 x 7

flye
60 x 10
60 x 10

bar curl
125 x 6
125 x 6

incl db curl
45 x 8
45 x 6

preacher
85 x 10
85 x 10

[UltimateWarrior]

Numbers look really good......I personally would do Stiff Leg DeadLifts instead of leg curls. Also behind the neck military will probably cause you some rotator cuff problems in the future,just a thought. But your poundages look great..keep it up.

[RUBICON19]

Thanks Ultimate. I dont do stiffs because I save it all for deads on Fridays. You are right about the Mil. press. I just started with behind. Just gonna feel it out.