Type: Posts; User: LPMNDCTE
Rack pulls 510 lbsx3 (belt and hooks) 335 lbsx10 (hooks only)
That was very impressive and fast acceleration. The spotters looked very alert as well. :)
1x3, 1x10 Rack Pulls 500 lbs, 3 plates+50 hooks 2x8 SLDL 140 lbs on bar WO1 3x8 Pendlay rows 98 on bar WO2 2x10 WG pull downs 90 lbs WO2 2x10 NG pull downs 140 lbs 3x15 biceps 20 3x15 calf...
Push ups 2x10 50, 60 Push press 4x8 80, 85, 90, 95 (+45 bar) Db bench 1x8, 1x7 85 Flies 2x8 55 Lat raises 2x15 10 Abs 3x8 44 EZ bar 1x10, 1x8 90 Db skulls 2x8 30
Rack pulls 465 lbs x3, 325x 10 110 lbs sldlx8x3 Calf raises 80 lbsx20x 3 Pendlay rows 135 lbsx8x3
Pushups 100 lbsx10 initial set 105 lbsx10 max set OH Press 70 lbs+45 lb vbar = 115 lbsx8 (max set) Abs - 35 lb Plate DB Press - 70 lbs each hand DB Flies - 40 lbs each hand Triceps - 50 lbs...
Pull & Legs One 4x6 Chins 1x15 BB Biceps 1x15 DB Biceps 3x8 Rack Pulls 3x10 Pull Throughs 1x20 SSB Calf Raises (Speed) 1x20 Paused Calf Raises (slow) 50% Pull & Legs Two
Rack pullS 468.5 lbsx1 (strong lockout with belt and straps Chins 20 lbs Bb curls 32+bar1x15, db hammer curl 30x12 Seated hammer incline 1x12 2x20 single leg Calf raises single no weight
Workout B ------------- 4x10 Weighted pushups 90 lbsx9 last set same 3x8 Oh press 50, 60, 70x4 same (with belt) 4x10 db press 45, 50, 55, 60x10 add 5 3x15 lat raises 10 lbsx15 (add 2.5 lbs)...
Workout A -------------- 4x10 Weighted pushups 80 lbs 3x10 dips 10 lbs 3x8 push press 65, 75, 85 4x10 db flies 35, 40, 45, 50 3x10 Pushdowns 50, 55, 65 3x 10 abs Workout B
2x8 pendlay rows 130 on barx8x2 1x15 lawnmowers 45x15 2x15 db biceps 30x15,x2 3x8 rack pulls 3 plates, 3 plates+30, 3 plates+50 2x15 seated good morning 90, 100 on bar 2x20 calf raises ssb...
[QUOTE=LPMNDCTE;944793173]Workout A -------------- 4x10 Weighted pushups 50 3xamap dips 7,6,6 5lb 3x10 push press 60, 70, 80x8 4x10 db flies 35,40,45,45x10 3x10 pushdown rope,straight bar,...
Goals for Workout B ------------- 4x10 Weighted pushups 44 3x10 Oh press 35, 45, 55 4x10 db press 45, 50, 55, 60 4x15 lat raises 10 4x10 db skulls 30 3x 10 abs
For all reps except biceps, dropped step ups from routine 2x8 pendlay rows 130 1x15 lawnmowers 40 2x15db biceps 30x15,x11 3x8 rack pulls 2 plates+50, 3 plates, 3 plates+30 2x15 seated good...
Next workout goals -------------------------- 2x8 pendlay rows 120 1x15 lawnmowers 40 2x15db biceps 30 3x8 rack pulls 2 plates+50, 3 plates, 3 plates+20 2x15 seated good morning 90 1x10...
Workout A -------------- 4x10 Weighted pushups 35 plate 3xamap dips 10x3 3x10 push press 50, 60, 70 4x10 db flies 35,40,45,45x6 3x10 pushdown rope,straight bar, vbar50 3x 10 abs wheel
Workout D ------------- 4x6 chins 5 lbs 2x15 biceps 30 on barx15,x12 2x10 squats 20 on bar 1x10 lat step ups 35 1x10 SLDL 144 on bar 1x10 hypers 2 plates+35 2x20 calf raises+20
Workout B ------------- 4x10 Weighted pushups 22 3x10 Oh press 30, 40, 50 4x10 db press 40, 45, 50, 55 4x15 lat raises 10x15x2,x12x2 4x10 db skulls 30x10x2, 9x2 3x abs
Workout B ------------- 4x10 Weighted pushups 22 3x10 Oh press 30, 40, 50 4x10 db press 40, 45, 50, 55, 4x15 lat raisesx15x2,x12 x2 4x10 db skulls 30 3x 10 abs pulldowns
