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  1. #961
    G F H Assassin's Avatar
    Join Date: Oct 2003
    Location: Malden, Massachusetts, United States
    Age: 31
    Stats: 5'11", 265 lbs
    Posts: 2,448
    BodyPoints: 28
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    Squat Night: 1/24/2012

    Squats
    warmups
    415 x 3
    505 x 3

    Close Stance Squats
    225 x 10
    225 x 10
    225 x 10
    225 x 10

    Hack Squats
    205 x 10
    230 x 10
    245 x 10
    265 x 10

    Leg Press
    500 x 15
    500 x 15
    500 x 15
    500 x 15

    Leg Extensions w/45 sec rest between sets
    70 x 10 <-- per leg on the Hammer Strenf
    70 x 10
    70 x 10
    70 x 10
    70 x 10
    70 x 10
    70 x 10

    Leg Curls
    70 x 12 <-- per leg
    70 x 12
    70 x 12
    70 x 12


    My legs are fried. Good workout.

    -Ryan
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  2. #962
    Registered User AZmusclefreak's Avatar
    Join Date: Apr 2011
    Age: 31
    Stats: 6'1", 235 lbs
    Posts: 58
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    I think I just got DOMS from reading that workout bro! any part of the quad that ur trying to hit harder?
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  3. #963
    G F H Assassin's Avatar
    Join Date: Oct 2003
    Location: Malden, Massachusetts, United States
    Age: 31
    Stats: 5'11", 265 lbs
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    Originally Posted by AZmusclefreak View Post
    I think I just got DOMS from reading that workout bro! any part of the quad that ur trying to hit harder?
    Haha my legs are on fire today. Walking up the steps to our apartment has been tough.

    I'm not trying to hit anything in particular, to be honest. My quads have never been lacking, and even at 249 (with a target of 210-215 for the show) I'm already getting separation in them. I'd like to think my legs and traps will look decent come show time. The rest of me... let's hope I can bring them up to sub-par by May 6th!
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  4. #964
    G F H Assassin's Avatar
    Join Date: Oct 2003
    Location: Malden, Massachusetts, United States
    Age: 31
    Stats: 5'11", 265 lbs
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    Biceps & Calves: 1/25/2012

    Seated Calf Raises
    200 x 15
    200 x 15
    200 x 15
    200 x 15

    Standing Calf Raises
    Stack = 500 (doubtful) + 8 plates/ 4 sets / 15 reps

    Preacher Curls
    65 x 12
    75 x 12
    85 x 12
    95 x 12

    Barbell Curls
    95 x 10
    115 x 10
    115 x 10
    115 x 10

    Cable Curls (FST style = 45 seconds rest between sets)
    90 x 10
    90 x 10
    90 x 10
    90 x 10
    90 x 10
    90 x 10
    90 x 10


    No abs today as I had to get home to pack for my trip to NYC this weekend. One of my best friends lives in Manhattan and has worked/is working his way up the ranks at Bloomberg. Peter Luger's for a massive amount of high quality steak Friday night. BOOM. We'll hit up his gym so I can stay on top of my lifting and cardio.

    -Ryan
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  5. #965
    G F H Assassin's Avatar
    Join Date: Oct 2003
    Location: Malden, Massachusetts, United States
    Age: 31
    Stats: 5'11", 265 lbs
    Posts: 2,448
    BodyPoints: 28
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    Shoulder Day: 1/27/2012

    Smith Machine Press
    135 x 12
    155 x 12
    165 x 12
    165 x 12

    Lateral DB Raises
    30s x 10
    30s x 10
    30s x 10
    35s x 10

    Lateral Cable Raises FST7 Style
    25 x 10
    25 x 10
    20 x 10
    20 x 10
    20 x 10
    20 x 10
    20 x 10

    JM Presses
    135 x 12
    135 x 12
    135 x 12
    135 x 16

    Wavy Pushdowns
    100 x 12
    100 x 12
    100 x 12
    100 x 12

    Solid workout at Crunch Gym in Manhattan, NY. Cardio afterwards, and then walking a total of about 2-3 miles after realizing I had left my ID at the gym after making it 3/4 of the way home. The gym isn't a powerlifting haven, but they have EVERYTHING including live DJs on Tuesdays. Pretty crazy.

    -Ryan
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  6. #966
    G F H Assassin's Avatar
    Join Date: Oct 2003
    Location: Malden, Massachusetts, United States
    Age: 31
    Stats: 5'11", 265 lbs
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    Back Day: 1/28/2012

    Romanian Deadlifts
    135 x 10
    225 x 12
    315 x 12
    365 x 12
    405 x 12
    435 x 10 <-- booooo

    CSRs
    90 x 10
    135 x 10
    180 x 10

    Close Grip Pulldowns
    150 x 10
    180 x 10
    180 x 10

    Wide Grip Pulldowns FST7
    110 x 10
    110 x 10
    120 x 10
    120 x 10
    130 x 10
    130 x 10
    140 x 10

    Shrugs
    135 x 10
    225 x 10
    315 x 10
    405 x 10
    500 x 20 <-- yes, I added the 2.5s


    Another solid workout at Crunch in NYC. Had to show my friend who I'm staying with how to deadlift and tweak his form on some exercises. He's going to start working with Shelby soon, so I'm looking forward to the changes he'll make.

    -Ryan
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  7. #967
    Tough as Nails Andalite's Avatar
    Join Date: Jun 2005
    Location: Mumbai, Maharashtra, India
    Age: 26
    Stats: 5'7", 205 lbs
    Posts: 9,868
    BodyPoints: 7904
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    Good stuff!!! I'm still subscribed btw
    YouTube Channel
    http://www.youtube.com/user/anuj247

    Journal
    http://forum.bodybuilding.com/showthread.php?t=159092201
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  8. #968
    G F H Assassin's Avatar
    Join Date: Oct 2003
    Location: Malden, Massachusetts, United States
    Age: 31
    Stats: 5'11", 265 lbs
    Posts: 2,448
    BodyPoints: 28
    Rep Power: 5078
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    Originally Posted by Andalite View Post
    Good stuff!!! I'm still subscribed btw
    Thanks a lot, Andalite! How's training going for you?
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  9. #969
    G F H Assassin's Avatar
    Join Date: Oct 2003
    Location: Malden, Massachusetts, United States
    Age: 31
    Stats: 5'11", 265 lbs
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    Chest/Triceps Night: 1/30/2012

    Low Incline Bench
    warmups
    225 x 12
    235 x 10
    245 x 8

    Super Close Grip Bench
    185 x 12
    225 x 12
    225 x 12
    225 x 8 <-- wanted to see what I could do with a 3rd set of 225 as the 185 felt like a warmup

    Pec Deck
    120 x 10
    130 x 10
    140 x 10

    Dips FST7 Style
    10 x -80
    10 x -80
    10 x -80
    10 x -80
    10 x -70
    10 x -70

    Rope Pushdowns
    130 x 10
    140 x 10
    150 x 10

    Straight Bar Pushdowns FST7 Style
    210 x 10
    190 x 10
    170 x 10
    150 x 10
    130 x 10
    120 x 10
    110 x 10


    Incline felt like I was hit by a truck as my shoulder is still banged up from hyper-extending it a few weeks ago, on top of being in NYC and not eating as much/sleeping as much as normal. Either way, progress on the other lifts!

    -Ryan
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  10. #970
    G F H Assassin's Avatar
    Join Date: Oct 2003
    Location: Malden, Massachusetts, United States
    Age: 31
    Stats: 5'11", 265 lbs
    Posts: 2,448
    BodyPoints: 28
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    Squat/Legs Night: 1/31/2012

    Squats
    warmups
    455 x 6

    Close Stance Squats
    235 x 10
    245 x 10
    255 x 10
    265 x 10

    Hack Squats
    215 x 10
    255 x 10
    255 x 10
    275 x 10

    Leg Press
    550 x 15
    550 x 15
    550 x 15
    550 x 15

    Leg Extensions FST7 on Hammer Strenf
    80 x 10
    80 x 10
    80 x 10
    80 x 10
    80 x 10
    80 x 10
    80 x 10

    Leg Curls on Hammer Strenf
    80 x 12
    80 x 12
    80 x 12


    Solid leg workout. Hips were super tight for squats, but everything else felt strong. Glad to see my lower body getting stronger as I get lighter!

    -Ryan
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  11. #971
    G F H Assassin's Avatar
    Join Date: Oct 2003
    Location: Malden, Massachusetts, United States
    Age: 31
    Stats: 5'11", 265 lbs
    Posts: 2,448
    BodyPoints: 28
    Rep Power: 5078
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    Broceps/Abs/Calves: 2/1/2012

    Preacher Curls w/ Grip4orces
    65 x 12
    75 x 12
    75 x 12
    75 x 12

    Straight Bar Curls w/ Grip4orces
    95 x 10
    95 x 10
    95 x 10
    95 x 10

    Cable Curl FST7
    100 x 10
    100 x 10
    100 x 10
    100 x 10
    100 x 10
    100 x 10
    100 x 10

    Inverted Situps
    5 sets/46 reps/1 minute rest between sets

    Hyperextension Situps
    2 sets/10 reps

    Seated Calf Raises
    4 sets/15 reps/2 plates

    Standing Calf Raises
    4 sets/15 reps/500lb stack


    The Grip4orces make for a great forearm and bicep pump. I read an article by one of the Diesel Crew guys on using them for almost all bicep work for both better bicep/forearm development, but also grip strength via the thumb.

    -Ryan
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  12. #972
    G F H Assassin's Avatar
    Join Date: Oct 2003
    Location: Malden, Massachusetts, United States
    Age: 31
    Stats: 5'11", 265 lbs
    Posts: 2,448
    BodyPoints: 28
    Rep Power: 5078
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    Shoulders/Triceps: 2/3/2012

    Smith OHP
    165 x 12
    165 x 12
    165 x 12
    165 x 11.5

    Lateral Raises
    30s x 10
    30s x 10
    30s x 10
    30s x 10

    Cable Lateral Raises FST7
    30 x 10
    30 x 10
    30 x 10
    30 x 10
    30 x 10
    30 x 10
    30 x 10

    Reverse Flys
    30s x 40
    20s x 30
    10s x 20

    JM Presses
    135 x 12
    135 x 12
    155 x 12
    155 x 12

    Rope Pushdowns
    160 x 12
    150 x 12
    130 x 12
    120 x 12


    The Smith machine at the gym has a 70lb bar on it. It felt a LOT heavier than the one I used last week.

    -Ryan
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  13. #973
    G F H Assassin's Avatar
    Join Date: Oct 2003
    Location: Malden, Massachusetts, United States
    Age: 31
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    Back: 2/4/2012

    RDL's
    warmups
    315 x 5
    365 x 12
    385 x 12
    405 x 12 <-- tweaked something, so I shut it down here

    CSR Machine
    225 x 10
    225 x 10
    225 x 10

    CG Pulldowns
    180 x 10
    180 x 10
    180 x 10

    Wide Grip Pulldowns FST7
    125 x 10
    125 x 10
    125 x 10
    125 x 10
    125 x 10
    125 x 10
    125 x 10

    Shrugs
    315 x 50
    405 x 20


    Just realized I'm supposed to do 3 sets of 12 on the RDL's and not 4. Looks like I got the work in that I needed after all. I think I'm going to bump up the pulldowns for the FST7 next week. I don't know if I'm supposed to start high and work down if need be, or just straight weight throughout. Anyone know?

    -Ryan
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  14. #974
    G F H Assassin's Avatar
    Join Date: Oct 2003
    Location: Malden, Massachusetts, United States
    Age: 31
    Stats: 5'11", 265 lbs
    Posts: 2,448
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    Chest/Triceps: 2/6/2012

    Low Incline Barbell Bench
    warmups
    225 x 11 (12)
    235 x 9 (10)
    235 x 8 <-- WTF? I got 245 last week...

    Close Grip Bench
    185 x 5
    225 x 5
    275 x 3 (5)
    275 x 2

    Pec Deck
    130 x 10
    120 x 10
    120 x 10

    Dips FST7
    10 @ -70
    10 @ -70
    10 @ -70
    10 @ -60
    10 @ -60
    10 @ -60
    10 @ -60

    Rope Pushdowns
    150 x 10
    150 x 10
    150 x 10

    Straight Bar Pushdowns FST7
    210 x 10
    200 x 10
    190 x 10
    180 x 10
    170 x 10
    160 x 10
    150 x 10


    Dips are going up but bench is going down. I think I'm going to switch the low incline to a 531 rep scheme with BBB assistance. Doing the same weight with reps weekly doesn't seem to be doing much.

    -Ryan
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  15. #975
    G F H Assassin's Avatar
    Join Date: Oct 2003
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    Squat/Legs: 2/7/2012

    Squats
    warmups
    330 x 5
    380 x 5
    430 x 5

    Close Stance Squats
    260 x 10
    270 x 10
    280 x 10
    290 x 10

    Hack Squats
    235 x 10
    235 x 10
    235 x 10
    235 x 10

    Leg Press
    680 x 15
    680 x 15
    680 x 15
    680 x 15

    Leg Extensions FST7 on Hammer Strength
    90 per leg x 10
    90 x 10
    90 x 10
    90 x 10
    90 x 10
    90 x 10
    90 x 10

    Leg Curls on Hammer Strength
    90 per leg x 12
    90 x 12
    90 x 12


    Solid workout. The close stance squats suck. I can see how they destroy knees. I think after this meet I'm going to begin my journey towards a 700lb raw squat with just a belt and knee sleeves.

    -Ryan
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  16. #976
    G F H Assassin's Avatar
    Join Date: Oct 2003
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    Broceps/Abs/Calves

    Preacher Curls w/ Grip4orces
    65 x 12
    75 x 12
    85 x 12
    85 x 12

    Straight Bar Curls
    95 x 10
    105 x 10
    105 x 10
    105 x 10

    Cable Curl FST7
    110 x 10
    110 x 10
    110 x 10
    110 x 10
    110 x 10
    110 x 10
    110 x 10

    Seated Calf Raises
    140 x 12
    140 x 15
    140 x 15
    140 x 15

    Standing Calf Raises
    "500lb" Stack + 4 plates x 15
    "500lb" Stack + 4 plates x 15
    "500lb" Stack + 4 plates x 15
    "500lb" Stack + 4 plates x 15

    Ab Wheel
    10 reps @ bodyweight
    10 reps + 45lb plate on back
    10 reps + 45lb plate on back
    10 reps + 45lb plate on back

    Solid workout bringing me one step closer to the Swoly Land with my arms.

    -Ryan
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  17. #977
    G F H Assassin's Avatar
    Join Date: Oct 2003
    Location: Malden, Massachusetts, United States
    Age: 31
    Stats: 5'11", 265 lbs
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    Shoulders: 2/10/2012

    OHP
    warmups
    185 x 6
    225 x 6 <-- Push Press
    135 x 10
    135 x 10
    135 x 10
    135 x 10

    Lateral Raises
    30s x 10
    35s x 10
    35s x 10
    35s x 10

    Cable Lateral Raises FST7
    7 sets/10 reps/40lbs

    Rolling Tricep Extensions
    65s x 8
    65s x 8
    65s x 8
    65s x 8

    Rope Pushdowns
    150 x 12
    150 x 12
    150 x 12
    150 x 12

    Oh how I've missed my standing OHPs. I think I might add in a set of push presses after my last standing OHP to get a bit more volume and get the shoulders/body used to heavier weights. It's worked well in the past, so I'm adding it back in.

    -Ryan
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  18. #978
    G F H Assassin's Avatar
    Join Date: Oct 2003
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    Deadlift: 2/11/2012

    Deadlifts
    warmups
    500 x 3 <-- grip started to give out with the slippery no-whip bar


    I'm going to start deadlifting before the RDL's. Even with a crappy slippery bar, some deadlifting is better than no deadlifting.

    -Ryan
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  19. #979
    G F H Assassin's Avatar
    Join Date: Oct 2003
    Location: Malden, Massachusetts, United States
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    Stats: 5'11", 265 lbs
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    Chest/Triceps: 2/13/2012

    Low Incline Barbell Bench
    warmups
    245 x 8
    275 x 3
    185 x 10
    185 x 10
    185 x 10
    185 x 10

    Super Close Grip Bench
    225 x 8
    225 x 8
    225 x 8
    225 x 8

    Pec Deck
    120 x 10
    120 x 10
    120 x 10

    FST7 Dips
    7 sets/10 reps/-60lbs

    Rope Pushdowns
    150 x 10
    150 x 10
    150 x 10
    150 x 10

    FST7 Straight Bar Pushdowns
    7 sets/10 reps/150lbs


    I'm going back to 531 for my low incline bench, followed by four sets of ten for some extra volume afterwards. Actually, I'm going to be doing this on all four of my major lifts: bench, OHP, squats, and deadlifts.

    Side note: I haven't heard from Eddie in awhile and haven't received any emails back with the questions I've had. I hope all is well with him and that everything is ok.

    -Ryan
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  20. #980
    G F H Assassin's Avatar
    Join Date: Oct 2003
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    Age: 31
    Stats: 5'11", 265 lbs
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    Squat Night: 2/14/2012

    Squats
    warmups
    480 x 5
    285 x 10
    285 x 10
    285 x 10
    285 x 10

    Leg Press + Leg Curl SS
    590 x 15
    590 x 15
    590 x 15
    590 x 15

    25 x 10 per leg
    25 x 10
    25 x 10
    25 x 10

    FST7 Leg Extensions
    7 sets/10 reps/90lbs per leg

    Standing Leg Curls
    90 x 12 per leg
    90 x 12
    90 x 12


    I'm taking the hack squats out as they aren't feeling too hot on my knees. I'm using a 531 squat routine and then close stance for four sets of ten afterwards for some extra volume.

    -Ryan
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  21. #981
    G F H Assassin's Avatar
    Join Date: Oct 2003
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    Age: 31
    Stats: 5'11", 265 lbs
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    BodyPoints: 28
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    Broceps/Abs/Calves: 2/15/2012

    Standing Calf Raises
    "500lb stack" + 7 plates x 15 reps
    "500lb stack" + 7 plates x 15 reps
    "500lb stack" + 7 plates x 15 reps
    "500lb stack" + 7 plates x 15 reps

    Seated Calf Raises
    140 x 15
    160 x 15
    160 x 15
    160 x 15

    Preacher Curls w/ Grip4orces
    65 x 12
    85 x 12
    85 x 12
    95 x 10

    Straight Bar Curls w/ Grip4orces
    65 x 15
    65 x 15
    65 x 15
    65 x 15 <-- super awesome Swoly Land pump

    Hammer Curls w/ Grip4orces
    30s x 10
    30s x 10
    30s x 10
    30s x 10

    Pulldown Abs
    100lbs x 15
    100lbs x 15
    100lbs x 15
    100lbs x 15


    I watched a video of Phil Heath yesterday and was just blown away by his arm development. I saw him doing barbell curls with 75lbs on the bar. I saw a video of jay Cutler doing something similar with his Fat Gripz with 65 or 75lbs on the bar as well. My arms are close to 10" smaller than either of those guys, so a bit more volume with a lighter weight should force some blood into my broceps and hopefully induce some growth.

    -Ryan
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  22. #982
    G F H Assassin's Avatar
    Join Date: Oct 2003
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    Shoulders/Triceps: 2/17/2012

    OHP
    warmups
    180 x 8
    225 x 6 <-- Push Press
    135 x 10
    135 x 10
    135 x 10
    135 x 10
    135 x 10 <-- had to add in a little leg drive to finish this set

    Lateral Raises
    30s x 10
    30s x 10
    30s x 10
    30s x 10

    Monster Mini Band Pullaparts
    50 reps
    25 reps
    25 reps

    Frankl's
    50s x 10
    50s x 10
    50s x 10
    50s x 10
    65s x 10 <-- next week I'll do all sets with the 65s

    Fat Bar Pushdowns
    150 x 20
    150 x 20
    150 x 20
    150 x 20


    Solid workout. The extra 5 sets of 10 on OHP are beyond killer, but I think will help puts some size back on my shoulders.

    -Ryan
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  23. #983
    G F H Assassin's Avatar
    Join Date: Oct 2003
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    Back: 2/18/2012

    Bent Over Rows
    warmups
    185 x 5
    225 x 5
    275 x 10

    Shrugs
    225 x 5
    315 x 5
    405 x 36 <-- new rep PR. Grip/straps started to slip. I think I would have been good for around 40.

    Close Grip Pulldowns
    180 x 10
    195 x 10
    210 x 10

    FST7 Pulldowns
    135 x 10
    135 x 10
    135 x 10
    135 x 10
    135 x 10
    135 x 10
    135 x 10

    Slept terribly the night before, so I opted to do bent over rows instead of deadlifts. I'll do my deads and RDLs next week. I'm thinking about alternating between the two.

    -Ryan
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  24. #984
    Registered User Kamross07's Avatar
    Join Date: Dec 2011
    Age: 25
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    Great log here keep it up!
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  25. #985
    G F H Assassin's Avatar
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    Originally Posted by Kamross07 View Post
    Great log here keep it up!
    Thanks, Kamross07!
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  26. #986
    Registered User AZmusclefreak's Avatar
    Join Date: Apr 2011
    Age: 31
    Stats: 6'1", 235 lbs
    Posts: 58
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    we're going to need photos of that yoke bro! fuuuuuuuuuuuuuuuk
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  27. #987
    G F H Assassin's Avatar
    Join Date: Oct 2003
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    Originally Posted by AZmusclefreak View Post
    we're going to need photos of that yoke bro! fuuuuuuuuuuuuuuuk
    I AM getting ready for a bodybuilding show. I'm sure in another month or two Shelby will have some before/after or pre-show pics up. I don't have the biggest traps in the world, but they will NOT be lacking when I'm on stage. Traps and legs will be golden come showtime. Everything else...
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  28. #988
    G F H Assassin's Avatar
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    Chest/Triceps: 2/20/2012

    Low Incline Barbell Bench
    warmups
    185 x 5
    205 x 5
    230 x 5
    185 x 10
    185 x 10
    185 x 10
    185 x 10
    185 x 10

    Cross Chest Incline Hammer Strenf
    135 x 10
    225 x 10
    225 x 10
    225 x 10

    Uppercut (?) Flys
    25s x 10
    30s x 10
    35s x 10

    Pec Deck
    120 x 5
    100 x 5
    80 x 10
    80 x 10

    FST7 Dips
    7 sets/10 reps/-60

    Light Band Pushdowns
    100 reps total in 4 sets

    Lying Tricep Extensions
    50s x 9
    50s x 9
    50s x 9
    50s x 9

    Solid workout. Starting to grow a chest!



    Deload Squat: 2/21/2012

    Squats
    warmups
    205 x 5
    255 x 5
    305 x 5
    ::BB stance::
    305 x 10
    305 x 10
    305 x 10
    305 x 10
    305 x 10


    Short workout. Part of the team is getting ready for a meet this Saturday, so I was there to help them out.

    -Ryan
    Last edited by Assassin; 02-24-2012 at 06:53 PM.
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  29. #989
    G F H Assassin's Avatar
    Join Date: Oct 2003
    Location: Malden, Massachusetts, United States
    Age: 31
    Stats: 5'11", 265 lbs
    Posts: 2,448
    BodyPoints: 28
    Rep Power: 5078
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    Broceps, Abs, and Calves: 2/22/2012

    Barbell Curls w/ Grip4orces (~1 minute rest between sets)
    95 x 8
    95 x 8
    95 x 8
    95 x 8
    95 x 8
    95 x 8
    95 x 8
    95 x 8

    Preacher Curls w/ G4's (~1 minute rest between sets)
    65 x 8
    65 x 8
    65 x 8
    65 x 8
    65 x 8
    65 x 8
    65 x 8
    65 x 8

    DB Curls w/ G4s
    30s x 8
    30s x 8
    30s x 8

    Dante Forearms
    30 x 10 per arm
    40 x 10
    50 x 10

    I like the 8 x 8 routine for arms. I think I might incorporate that some more in the future.

    -Ryan
    900/705/633/2125

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  30. #990
    G F H Assassin's Avatar
    Join Date: Oct 2003
    Location: Malden, Massachusetts, United States
    Age: 31
    Stats: 5'11", 265 lbs
    Posts: 2,448
    BodyPoints: 28
    Rep Power: 5078
    Assassin has reached the pinnacle! Best possible rank! (+1000000) Assassin has reached the pinnacle! Best possible rank! (+1000000) Assassin has reached the pinnacle! Best possible rank! (+1000000) Assassin has reached the pinnacle! Best possible rank! (+1000000) Assassin has reached the pinnacle! Best possible rank! (+1000000) Assassin has reached the pinnacle! Best possible rank! (+1000000) Assassin has reached the pinnacle! Best possible rank! (+1000000) Assassin has reached the pinnacle! Best possible rank! (+1000000) Assassin has reached the pinnacle! Best possible rank! (+1000000) Assassin has reached the pinnacle! Best possible rank! (+1000000) Assassin has reached the pinnacle! Best possible rank! (+1000000)
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    Shoulders/Triceps: 2/24/2012

    OHP
    warmups
    135 x 5
    150 x 5
    170 x 5

    Lateral DB Raises w/ 45 second rest
    30s x 8
    30s x 8
    30s x 8
    30s x 8
    30s x 8
    30s x 8
    30s x 8
    30s x 8

    Monster Mini Pull Aparts w/ 45 second rest
    8 sets of 15 reps

    Cross Chest on Hammer Strenf
    135 x 10
    225 x 10
    275 x 10
    275 x 10

    Frankl's
    65s x 10
    65s x 10
    65s x 10
    65s x 10

    V-Bar Pushdowns
    180 x 10
    260 x 6
    260 x 6
    260 x 5
    230 x 6
    200 x 8

    I really like how the cross chest Hammer Strengths hit my upper chest. Basically, you sit on a Hammer Strength bench and face almost perpendicular to the handle and push it across the chest. It really hits the upper middle part of my chest, which is the most lacking. Might start doing these on chest and shoulder days to get a little extra volume/blood to that area.

    -Ryan
    900/705/633/2125

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