9/5
lower body power
atg squats 295lb 1x3, 300lb 2x4 last rep was little above parallel
hack squats 4pps 2x8, 4pps+10lb 1x8
leg extension 235lb 2x12
sldl 205lb 1x8, 225lb 2x8
calves on LP, 5pps 3x30,20,20
lying leg curl 170lb 2x6,4
seated calves 4plates 3x12
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09-05-2011, 04:06 PM #31
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09-07-2011, 04:22 PM #32
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09-08-2011, 10:29 PM #33
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09-09-2011, 07:34 PM #34
- Join Date: Oct 2010
- Location: Fountain Valley, California, United States
- Posts: 2,843
- Rep Power: 1514
9/9 hyper chest n arms(bro day)
incline db 3x10,9,7 ragggggeeeee
hs press 75lb 3x12,10,10
incline db flys 45lb 2x12-15
db press 65lb 3x12
ez bar curl 80lb 3x12,12,8
hammer curl 35lb 2x13,18
curl machine 110lb 3x12
reverse curl 40lb 2x10
rope pull down 130lb 2x20, drop set 80-70-60-50 10 reps each to failure on 50lb
cable kick back 40lb 2x20 stock weight 1x failure
dip machine 120lb 1x20, 135lb 1x15, 150lb 1x12?
db shrugs 70lb 4x30
doing way toooooo many exercises lol
noxplode 2.5 scooops awwwww yeaahhhh181lb/82.5kg USPA Powerlifter
475/305/585
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09-09-2011, 07:57 PM #35
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09-11-2011, 12:32 PM #36
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09-11-2011, 05:46 PM #37
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09-12-2011, 04:40 PM #38
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09-14-2011, 04:14 PM #39
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09-15-2011, 04:38 PM #40
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09-16-2011, 06:57 PM #41
- Join Date: Oct 2010
- Location: Fountain Valley, California, United States
- Posts: 2,843
- Rep Power: 1514
hypertrophy bro day 9/16
incline db 70lb 3x12 aww yeaaaah
hs press 80lb 1x8, 70lb 2x15?
incline flies 47.5lb 2x10
bb press 155b 3x12
ez curl 85lb 3x10,8,6
incline db curl 35lb 2x12
curl machine 110lb 3x20
rope pull down 145lb 2x20
cable kick back 45lb 2x20
narrow db press 55lb 3x12
reverse curl 40lb 4x12(30sec rest)
bb shrug 205lb 4xfailure(DC style)181lb/82.5kg USPA Powerlifter
475/305/585
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09-18-2011, 03:08 PM #42
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09-19-2011, 04:09 PM #43
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09-21-2011, 04:45 PM #44
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09-22-2011, 04:25 PM #45
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09-23-2011, 06:27 PM #46
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09-25-2011, 04:28 PM #47
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09-26-2011, 02:20 PM #48
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09-28-2011, 05:36 PM #49
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09-29-2011, 06:07 PM #50
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09-29-2011, 06:39 PM #51
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09-29-2011, 11:55 PM #52
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10-02-2011, 09:31 AM #53
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10-02-2011, 12:14 PM #54
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10-05-2011, 04:41 PM #55
- Join Date: Oct 2010
- Location: Fountain Valley, California, United States
- Posts: 2,843
- Rep Power: 1514
leg day was crap.........highlights 285lb sldl 3x7
10/5 hyper back n shoulders
lat pull 195lb 3x10
high iso lat 2pps+25lb 2x15
cable row 185lb 3x10
seated db press 80lb 3x5,4,4
iso lat row 3pps+25lb 2x15
seated side lat raises db 22.5lb 2x12
db shrugs 85lb 3x15
row machine 125lb 3x20181lb/82.5kg USPA Powerlifter
475/305/585
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10-06-2011, 04:36 PM #56
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10-06-2011, 05:33 PM #57
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10-06-2011, 05:50 PM #58
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10-07-2011, 07:04 PM #59
- Join Date: Oct 2010
- Location: Fountain Valley, California, United States
- Posts: 2,843
- Rep Power: 1514
bro day 10/7
bb press 135lb 6x3 speed
incline db 75lb 2x10, 80lb 1x8
hs pres 90b 3x8
seated cable flies 60lb 2x15
ez curl 90lb 3x8
incline db curl 35lb 3x16,20,16
curl machine 110lb 3xfailure
str8bar pull down 160lb 3x12
cable kickback 50lb 2x12
dips 50lb 2x10181lb/82.5kg USPA Powerlifter
475/305/585
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10-09-2011, 02:57 PM #60
- Join Date: Oct 2010
- Location: Fountain Valley, California, United States
- Posts: 2,843
- Rep Power: 1514
10/9
power upper body
bb row 255lb 3x5
weighted PUs +50lb 2x8
lat pull 205lb 3x10
db press 105lb 3x2,4,3(firs set is always the toughest)
weighted dips 85lb 2x8
seated db press 75lb 3x12,12,10
ez curl 95lb 3x5
str8 bar pull down 170lb 3x12
db shurg 95lb 3x12-15181lb/82.5kg USPA Powerlifter
475/305/585
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