Pullups *warmed up w/ BW (2x)
BW + 25 x 6 (3 sets)
BW + 35 x 5
Flat Barbell Bench Press *warmed up w/ bar, 85, 125
145 x 9
165 x 4
175 x 3
175 x 2 (2 sets)
125 x 12
Cable Rows
160 x 8 (2 sets)
160 x 11 *deload on each rep
180 x 9 *deload on each rep, PR*
drop to 160 x 5 drop to 140 x 4
Incline Dumbbell Bench Press
55 x 10 (2 sets)
55 x 9
Hammer Strength Low Rows *double handed
45 + 25 x 12
45 + 35 x 12
2 plates x 8
2 plates + 10 x 8 *Alternating each hand
Hammer Strength Flat Press
45 + 25 x 14
45 + 35 x 8
45 + 35 x 7
2 plates x 4
Lat Pulldowns
4 sets various grips
Hammer Strength Incline Press
45 + 25 x 12
45 + 35 x 8
2 plates x 4 drop to 45 + 35 x 4 drop to 45 + 25 x 4
EZ Bar Close Grip Curls Supersetted w/ EZ Bar Tricep Extensions
10 + 10 x 9 / 10 + 10 x 10
10 + 10 + 2.5 x 8 / 10 + 10 + 2.5 x 8
25 plate x 6 / 25 plate x 6
Cambered Bar Tricep Pushdowns
100 x 12
110 x 10
120 x 8
Preacher Curls
45 + 10 + 5 x 8
45 + 10 + 5 x 7
Cambered Bar Cable Curls
100 x 10
110 x 8
Post Workout 20 minutes on the Crosstrainer @ Incline 10 @ Levels 4 and 7.
|
Thread: AJ's road to mass
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07-27-2009, 08:42 PM #361
Week 41: 7/27/09 Upper Body Volume
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07-28-2009, 07:43 PM #362
Week 41: 7/28/09 Lower Body Volume
Squats *warmed up w/ bar, 85, 125, 145
175 x 11
195 x 8
215 x 5
Deadlifts
215 x 8
235 x 5
235 x 4
235 x 5 (2 sets)
Hack Squats
45 x 12
45 x 10
45 x 8
45 + 10 x 8 (2 sets)
Rack Deads
225 x 8
265 x 8
265 x 11
Leg Extensions
120 x 15 (3 sets)
135 x 12 (3 sets)
150 x 10 (2 sets)
165 x 8
Laying Leg Curls
70 x 12
70 x 9
70 x 8
70 x 7
Post Workout Cardio on the Bike @ Level 3 for 20 minutes.
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07-29-2009, 06:44 PM #363
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07-30-2009, 07:48 PM #364
Week 41: 7/30/09 Chest/Back
Pullups *warmed up w/ BW (2x)
BW + 10 x 9 (2 sets)
BW + 9 x 8
Incline Barbell Bench Press *warmed up w/ bar, 85, 105
125 x 8
125 x 7
T Bar Rows *warmed up w/ 1 plate, 1 + 25
2 plates + 25 + 5 x 12
2 plates + 35 x 9
3 plates x 6
3 plates x 8
4 plates x 4 *PR
Decided to have some fun with the T Bar Row today, the 4 plates is about 5 pounds less than my PR on BB Rows. Sticking with 2 plates + 25 or so next week.
Flat Barbell Bench Press *warmed up w/ 85
130 x 12
135 x 10
140 x 8
Cable Rows
125 x 15 (3 sets)
Note to self, keep rowing towards lower lats with elbows in, great feel on the lats.
Hammer Strength Flat Press
45 + 10 + 5 x 15 (3 sets)
Weighted Push Ups
BW + 10 x 12
BW + 25 x 12
BW + 35 x 14
Eh decided to try something different.
Behind the Back Hammer Handle Lat Pulldowns
120 x 12
120 x 10 (2 sets)
Hammer Strength Incline Press
45 + 25 x 12
45 + 25 x 10
Post Workout Cardio on the Bike for 20 minutes @ Level 3.
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07-31-2009, 04:59 PM #365
Week 41: 7/31/09 Lower Body Hyper
Squats *warmed up w/ bar (3x), 85, 105
140 x 8 (3 sets)
Realized something....I never keep my core tight.. me = idiot.
Stiff Legged Deadlifts
155 x 9
155 x 8
155 x 6
Hack Squats
35 plate x 12 *Ham/Glute Emphasis
35 plate x 12 *Quad Emphasis
35 plate x 12 *Q
35 plate x 12 *H
35 plate x 15 *Q
45 plate x 10 *H
45 plate x 10 *Q
Leg Extensions
120 x 12 (4 sets)
Seated Leg Curls
105 x 12
120 x 12
Laying Leg Curls
50 x 10 (3 sets)
Post Workout Cardio on the Crosstrainer for 10 minutes @ Level 5 and 7 w/ Incline @ Level 10.
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08-01-2009, 05:35 PM #366
Week 41: 8/1/09 Shoulders/Arms
Weight: 158.2
WTF? I was 162 2 days ago lol nice though not complaining.
Seated DB Shoulder Press *warmed up w/ 15, 25
55 x 8 (2 sets)
55 x 6
Had 7 in the tank for the last set but avoided failure today.
Close Grip EZ Bar Curls Supersetted w/ EZ Bar Tricep Extensions
10 + 5 + 2.5 x 14 / 10 + 5 + 2.5 x 15
10 + 5 + 2.5 x 14 / 10 + 5 + 2.5 x 14
10 + 5 + 2.5 x 12 / 10 + 5 + 2.5 x 14
10 + 5 + 2.5 x 11 / 10 + 5 + 2.5 x 12
Cambered Bar Tricep Pushdowns Supersetted w/ Cambered Bar Cable Curls
85 x 12 / 65 x 12
85 x 12 / 75 x 12
85 x 12 / 85 x 10
85 x 12 / 95 x 8
/ 100 x 8
Bent Over Rear Dumbbell Laterals
30 x 12
35 x 10
40 x 6
Lateral Raise Machine
60 x 15
70 x 12
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08-02-2009, 05:16 PM #367
Week 41: 8/2/09 Cardio
Cardio: Treadmill HIT
10 minute warmup Incline: 4.0 @ 3.0 and 3.5 MPH
10 Intervals each 40 seconds long @ 7.5 MPH and 7.7 MPH
60 seconds between each interval @ 6.0 MPH
This was a killer, its been awhile since I've used the tread.
Crosstrainer
20 Intervals @ Level 12 w/ Incline @ Level 17
60 seconds @ Level 7.0 between each interval
20 minutes LISS on the Bike @ Levels 3 and 4.
Time: 70 minutes.
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08-03-2009, 09:08 PM #368
Week 42: 8/3/09 Upper Volume
Decided today to up the intensity, low reps, just to switch things up a bit. My body has been feeling beat up at the end these past few workouts due to volume so at the end of today it was nice not feeling like a truck ran me over. If my joints begin to hurt too much or I feel like its too taxing on my body then just switching back to a lower intensity higher volume approach.
Pullups *warmed up w/ BW (2x)
BW + 25 x 6
BW + 35 x 5
BW + 45 x 3 *blah choked here on my spit lol messed my concentration up
BW + 45 x 4 *PR for weight
Going for BW + 60 x 3.
Flat Barbell Bench Press warmed up w/ 85, 125
150 x 6
155 x 5
160 x 4
Going for 180 x 5.
Cable Rows
180 x 6
180 x 5 (2 sets)
Incline Dumbbell Bench Press
55 x 6
60 x 5 *PR for weight
60 x 4
Underhanded Grip Lat Pulldowns
180 x 6
180 x 5
180 x 4
Hammer Strength Incline Press
2 plates + 10 x 6
2 plates + 10 x 5
2 plates + 10 x 4
Hammer Strength Low Rows *both hands
2 plates x 6 (3 sets)
Hammer Strength Flat Press
45 + 35 x 10
2 plates x 8
2 plates + 10 x 4
Close Grip EZ Bar Curls Supersetted w/ EZ Bar Tricep Extensions
25 plate x 6 / 25 plate x 6
25 plate x 5 / 25 plate x 6
25 plate x 5 / 25 plate x 5
Cambered Bar Cable Curls
100 x 10
110 x 9
120 x 8
Cambered Bar Tricep Pushdowns
120 x 10
130 x 8
140 x 6
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08-04-2009, 07:05 PM #369
Week 42: 8/4/09 Lower Body Volume
Squats *warmed up w/ bar, 85, 105, 125
175 x 6
180 x 5
185 x 5
Better form this time, keeping the core tight is helping relieving any stress on the lower back.
Going to slowly rise up in weight.
Hack Squats
45 x 10
45 + 5 x 10
45 + 10 x 8
45 + 10 + 5 x 8
45 + 10 + 10 x 8
45 + 25 x 6
45 + 25 x 5
Laying Leg Curls
80 x 8 (3 sets)
80 x 6
Leg Extensions
120 x 20
135 x 15
150 x 12
165 x 10
180 x 6
Calve Raises
5 sets
Post Workout Cardio on the Bike @ Level 3 for 25 minutes.
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08-05-2009, 08:24 PM #370
Week 42: 8/5/09 Cardio
Cardio: Crosstrainer HIT
5 minute warm up @ Level 7 w/ Incline @ 10
23 Intervals each for 30 seconds @ Level 12
30 seconds @ Level 7 between each interval
Treadmill: 5 minute warm up @ incline 4 w/ MPH @ 5.0
4 Intervals w/ MPH @ 7.0 and 7.5 for 40 seconds each
60 seconds between each interval MPH @ 5.0
Stationary Bike
3 Intervals @ Level 12
20 minute LISS @ Level 3.
Time: 62 minutes.
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08-06-2009, 06:41 PM #371
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08-06-2009, 07:24 PM #372
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08-06-2009, 07:28 PM #373
Week 42: 8/6/09 Chest/Back
Pullups *warmed up w/ Bw (2x)
BW + 10 x 10
BW + 9 x 9
Flat Barbell Bench Press *warmed up w/ bar, 85
125 x 12
130 x 9
135 x 8
T Bar Rows *warmed up w/ 1 plate, 1 + 25, 2 plates
2 plates + 25 x 14
3 plates x 8
3 plates + 5 x 7
3 plates + 5 x 8
Barbell Incline Bench Press *warmed up w/ 85
125 x 7 (2 sets)
Cable Rows
125 x 15
140 x 10
160 x 8
Hammer Strength Decline Press
2 plates x 12
2 plates + 10 x 8
2 plates + 25 x 8
Incline Dumbbell Bench Press
45 x 10 (2 sets)
Incline Dumbbell Flys
45 x 8 (2 sets)
Awesome feel, keeping them.
Lat Pulldowns
3 sets
Post Cardio on the Bike @ Level 3 for 15 minutes.
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08-07-2009, 05:07 PM #374
Week 42: 8/7/09 Lower Hyper
Squats *warmed up w/ bar, 85, 105
140 x 11
145 x 10
150 x 9
155 x 8
Stiff Legged Deadlifts
155 x 9
160 x 8
165 x 7
Hack Squats
35 + 2.5 x 10 (6 sets)
Laying Leg Curls
60 x 12
60 x 10
60 x 8
Leg Extensions
120 x 15
120 x 12
135 x 10
150 x 8
Post Workout Cardio on the Bike @ Level 3 for 20 minutes.
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08-08-2009, 05:46 PM #375
Week 42: 8/8/09 Shoulders/Arms
Seated DB Shoulder Press *warmed up w/ 20, 30, 40
55 x 6
60 x 5 *PR
60 x 6 *PR again
Underestimated the weight I could put up here, next week 3rd set will be 65.
Bent Over Rear Laterals
35 x 8 (2 sets)
40 x 6 (2 sets)
Close Grip EZ Bar Curls Supersetted w/ EZ Bar Tricep Extensions
10 + 5 + 2.5 x 15 / 10 + 5 + 2.5 x 15
10 + 5 + 2.5 x 14 / 10 + 5 + 2.5 x 15
10 + 5 + 2.5 x 12 / 10 + 5 + 2.5 x 14
10 + 5 + 2.5 x 11 / 10 + 5 + 2.5 x 12
10 + 10 x 7 / 10 + 10 x 7
Cambered Bar Tricep Pushdowns Supersetted w/ Cambered Bar Cable Curls
85 x 15 / 65 x 12
95 x 12 / 75 x 12
95 x 10 / 85 x 11
95 x 10 / 95 x 10
/100 x 9
Alternating Seated Dumbbell Curls
25 x 20 (2 sets)
Lateral Raise Machine
50 x 25
60 x 20
60 x 15
Forearm Curls
3 sets
Post Workout 10 minutes on the Elliptical @ Level 4.
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08-09-2009, 03:14 PM #376
Week 42: 8/9/09 Cardio
Cardio: Recumbent Bike
10 minute warm up @ Level 4
14 Intervals, each 30 seconds long @ Level 12
Intervals 15 and 16 @ Level 14 for 30 seconds
Interval 17 @ Level 16 for 20 seconds
Treadmill
8 Intervals @ Incline 4.0, MPH 7.0 for 30 seconds
MPH 5.0 between each Interval for 30 seconds
Interval 26 @ MPH 7.5 for 30 seconds
Interval 27 @ MPH 8.0 for 30 seconds
Interval 28 @ MPH 8.5 for 30 seconds
Intervals 29 and 30 @ MPH 9.0 for 30 seconds
10 minutes @ MPH 5.0 Post Intervals.
Time: 50 minutes.
Yup I'm dead, trying to look into new ways to kill myself with intervals.
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08-10-2009, 07:22 PM #377
Week 43: 8/10/09 Upper Body
Pullups *warmed up w/ BW (2x)
BW + 35 x 5
BW + 35 x 5
BW + 45 x 5
Flat Barbell Bench Press *warmed up w/ 85, 125
155 x 6
160 x 5
165 x 4
Cable Rows
180 x 6
185 x 5
185 x 4
Incline Dumbbell Bench Press
55 x 6
60 x 5
65 x 5 *PR
Underhanded Grip Lat Pulldowns
180 x 6
185 x 5
185 x 4
Hammer Strength Incline Press
2 plates + 10 + 2.5 x 6
2 plates + 10 + 2.5 x 5
2 plates + 10 + 2.5 x 4
Hammer Strength Low Rows
2 plates + 10 + 2.5 x 6
2 plates + 10 + 2.5 x 5
2 plates + 10 + 2.5 x 5
Hammer Strength Flat Press
2 plates x 8
2 plates + 10 x 5
2 plates + 10 x 4
Close Grip EZ Bar Curls
25 plate x 6
25 plate + 2.5 x 5
25 plate + 5 x 4
EZ Bar Tricep Extensions
25 plate x 6
25 plate x 6
25 plate x 6
Cambered Bar Tricep Extensions
120 x 10
130 x 9
140 x 8
Cambered Bar Cable Curls
120 x 10
130 x 8
140 x 5
Post Workout Cardio on the Elliptical @ Level 4 for 15 minutes.
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08-11-2009, 06:39 PM #378
Week 43: 8/11/09 Lower Body
Squats *warmed up w/ bar, 85, 125, 145
180 x 6
185 x 5
190 x 4
Remembered to push the knees out and kept the core tight, form is really coming together now.
Hack Squats
45 x 10
45 x 8
45 + 10 x 8
45 + 10 + 10 x 7
45 + 25 x 6
45 + 25 + 2.5 x 5
Laying Leg Curls
80 x 9
80 x 8
85 x 6
85 x 5
Leg Extensions
135 x 12
150 x 11
165 x 10
180 x 9
180 x 7
Seated Calve Raises
50 x 50 (3 sets)
Post Workout Cardio on the Bike @ Level 3 and 4 for 15 minutes.
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08-12-2009, 08:07 PM #379
Week 43: 8/12/09 Cardio
Cardio: R. Bike
15 minute warm up @ Level 4
15 Intervals, each 30 seconds long @ Level 12
30 seconds @ Level 4 between each interval
Cardio: Treadmill
10 Intervals, each 30 seconds long @ MPH 7.0-7.5 w/ Incline @ 4.0
Intervals 11-13 each 30 seconds long @ MPH 8.5
Intervals 14 and 15 each 30 seconds long @ MPH 9.0
14 minute LISS MPH @ 5.0, 5.5, 3.0.
Time: 70 minutes.
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08-13-2009, 07:52 PM #380
Week 43: 8/13/09 Chest/Back
Weight: 157.4
Wooo down from 158.6 Waist is a little under 31.
Flat Barbell Bench Press *warmed up w/ bar, 85
135 x 9
135 x 8 (2 sets)
T Bar Rows *warmed up w/ 1 plate, 1 + 25, 2 plates
2 plates + 25 x 12
2 plates + 35 x 10
3 plates x 9
Incline Dumbbell Flys
45 x 9
45 x 8 (2 set)
Incline Dumbbell Bench Press
55 x 8 (3 sets)
Behind The Neck Hammer Handle Lat Pulldowns
120 x 12
140 x 10
160 x 4
Cable Rows
125 x 15
130 x 12
135 x 8
Hammer Strength Decline Press
2 plates x 16
2 plates + 10 x 10
2 plates + 25 x 6
2 plates + 35 x 6
Underhanded Grip Pulldowns
BW x 8
BW x 6
Decided to switch things up today. Really liking the dumbbell work for chest, finding my
grove more and more every time I do it without my shoulder being aggravated.
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08-15-2009, 02:32 PM #381
Week 43: 8/15/09 Shoulders/Arms
I would post yesterday's leg workout but midway thru squats I got this massive headache, never felt anything like it. I tried to push thru but it was way too much, midway thru SLDS decided to just pack it up for the day to be safe. It's pretty much gone today, I think it came
from this ridiculous heat we've been having here, roasting half the side of my face whenever I walk to the gym. I'll just redo what I was supposed to do yesterday for next week.
Seated DB Shoulder Press *warmed up w/ 20, 30, 45
55 x 6
60 x 6
65 x 4 *PR for weight
Close Grip EZ Bar Curls Supersetted w/ EZ Bar Tricep Extensions
10 + 5 + 2.5 x 16 / 10 + 5 + 2.5 x 16
10 + 5 + 2.5 x 15 / 10 + 5 + 2.5 x 15
10 + 5 + 2.5 x 14 / 10 + 5 + 2.5 x 14
10 + 10 x 9 / 10 + 10 x 9
10 + 10 x 8 / 10 + 10 x 8
Bent Over Rear Laterals
30 x 12
35 x 10
40 x 8
45 x 5
Cambered Bar Tricep Pushdowns Supersetted w/ Cambered Bar curls
90 x 15 / 65 x 14
95 x 12 / 75 x 14
100 x 10 / 85 x 12
105 x 8 / 95 x 11
/105 x 8
Rope Pushdowns
55 x 15
60 x 12
65 x 8
Forearm Cable Curls
4 sets
Lateral Raise Machine
50 x 14
60 x 14
70 x 10
80 x 8
80 x 6 > 70 x 5 > 60 x 5 > 50 x 6
Post Workout Cardio: R. Bike for 30 minutes @ Level 4
Also threw in 7 Intervals each 20 seconds @ Level 12 to make up for yesterday's inactivity cuz of that stupid headache.
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08-16-2009, 02:54 PM #382
Week 43: 8/16/09 Cardio
Cardio: R. Bike
10 minute warm up @ Level 5 for 10 minutes.
20 Intervals, each for 30 seconds @ Level 12.
30 seconds between each Interval @ Level 4.
Treadmill:
5 minute warmup @ MPH 3.0 and 5.0 w/ Incline @ 4.0
10 Intervals each 30 seconds @ MPH 7.0, 7.5, 8.0, 8.5
15 minutes LISS on the Bike @ Level 3.
TIme: 65 minutes.
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08-17-2009, 08:23 PM #383
Week 44: 8/17/09 Upper Body
Pullups *warmed up w/ BW (2x)
BW + 25 x 6
BW + 35 x 5
BW + 45 x 4
Flat Barbell Bench Press *warmed up w/ 85, 125
160 x 6
165 x 5
170 x 3
Cable Rows
185 x 6
185 x 4
145 x 9
Incline Dumbbell Bench Press
60 x 6
65 x 5
70 x 4 *PR
Lat Pulldowns (used bicycle handle looking thing)
140 x 6
145 x 6
150 x 6
Hammer Strength Incline Press
2 plates + 10 + 5 x 5
2 plates + 10 + 5 x 5
2 plates + 10 + 5 x 4
Hammer Strength Low Rows
2 plates + 10 + 2.5 x 6
2 plates + 10 + 5 x 5
Hammer Strength Flat Press
2 plates + 10 x 6
2 plates + 10 + 2.5 x 5
2 plates + 10 + 5 x 3
Close Grip EZ Bar Curls Supersetted w/ EZ Bar Tricep Extensions
25 plate + 2.5 x 6 / 25 plate + 2.5 x 6
25 plate + 2.5 x 5 / 25 plate + 2.5 x 5
25 plate + 2.5 x 5 / 25 plate + 2.5 x 4
Cambered Bar Tricep Pushdowns
125 x 8
135 x 7
Cambered Bar Curls
120 x 10
130 x 8
140 x 4
Post Workout on the R. Bike for 15 minutes @ Levels 5 and 6.
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08-18-2009, 07:12 PM #384
Week 44: 8/18/09 Lower Body
Squats *warmed up w/ bar, 85, 125, 145
185 x 6
190 x 5
195 x 4
Hack Squats
45 x 8
45 + 25 x 6
45 + 25 + 2.5 x 5
45 + 25 + 5 x 5
Leg Extensions
165 x 8
180 x 10
185 x 9
190 x 8
Laying Leg Curls
80 x 8
85 x 6
90 x 5
Seated Calve Raises
4 sets
Post Workout Cardio on the R. Bike for 15 minutes @ Levels 5 and 6.Last edited by aj21; 08-18-2009 at 07:15 PM.
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08-19-2009, 06:59 PM #385
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08-22-2009, 03:02 PM #386
Week 44: 8/21/09 Chest/Back
Didn't do anything on 8/20 decided to just have a rest day, been feeling tired lately.
Pullups *warmed up w/ BW (2x)
BW + 10 x 9
BW + 10 x 8
BW + 10 x 7
Flat Barbell Bench Press *warmed up w/ bar, 85, 105, 125
135 x 10
135 x 8 (2 sets)
T Bar Rows *warmed up w/ 1 plate, 2 plates
3 plates x 10
3 plates x 9
3 plates x 8
Incline Dumbbell Bench Press
55 x 9
55 x 8 (2 sets)
Incline Dumbbell Flys
45 x 8 (2 sets)
Dumbbell Rows
55 x 10
65 x 8
75 x 6
Hammer Strength Decline Press
2 plates + 10 x 10
2 plates + 25 x 9 *PR for reps
2 plates + 35 x 6
2 plates x 15
Hammer Grip Lat Pulldowns
120 x 14
125 x 12
140 x 7
15 minutes on the R. Bike @ Level 4.
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08-22-2009, 03:07 PM #387
Week 44: 8/22/09 Shoulders/Arms
Since I didn't do legs yesterday, decided to throw in some squats today.
Seated DB Shoulder Press *warmed up w/ 25, 35, 45
60 x 6
60 x 4 (2 sets)
Bent Over Rear DB Laterals
35 x 12
40 x 9
45 x 7 (2 sets)
Close Grip EZ Bar Curls Supersetted w/ EZ Bar Tricep Extensions
10 + 10 x 10 / 10 + 10 x 10
10 + 10 x 9 / 10 + 10 x 9
10 + 10 x 8 / 10 + 10 x 8
Cambered Bar Tricep Pushdowns
95 x 10
100 x 9
105 x 8
Cambered Bar Cable Curls
65 x 15
75 x 15
85 x 12
100 x 11
Tricep Rope Pushdowns
55 x 15
60 x 10
65 x 8
Rope Curls
65 x 12
70 x 10
75 x 10
Squats *warmed up w/ bar, 85, 105, 125
145 x 10
150 x 9
155 x 8
Lateral Raise Machine
50 x 12
60 x 12
70 x 12
15 minutes on the Cross Trainer @ Incline 10 @ Levels 4, 5 and 7.
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08-23-2009, 02:42 PM #388
Week 44: 8/23/09 Cardio
Cardio: Treadmill
10 minute warmup @ Incline 4.0 w/ MPH @ 3.0, 3.5 and 5.0
20 Intervals, each 30 seconds long @ MPH 7.0, 7.5, 8.0, 8.5, 9.0
30 seconds @ MPH 5.0 between intervals
R. Bike
5 minutes LISS @ Level 12.
10 Intervals @ Level 12 for 30 seconds.
15 minute LISS @ Level 5.
Time: 62 minutes.
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08-23-2009, 02:46 PM #389
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08-24-2009, 07:40 PM #390
Week 45: 8/24/09 Upper Body
Pullups *warmed up w/ BW (2x)
BW + 30 x 6
BW + 30 x 5
BW + 30 x 4
Flat Barbell Bench Press *warmed up w/ bar, 85, 125 (2x)
160 x 5
165 x 4
170 x 4 *PR for reps
Dumbbell Rows
75 x 6
75 x 5
75 x 5
Trying to get used to them.
Incline Dumbbell Bench Press
65 x 6
65 x 5
70 x 4
Real nice stretch even with the 70s.
Bicycle Handle Lat Pulldowns
145 x 6
150 x 6
155 x 6
Hammer Strength Incline Press
2 plates + 10 + 5 x 5
2 plates + 10 + 5 + 2.5 x 3
Hammer Strength Low Rows
2 plates + 10 + 5 x 6
2 plates + 10 + 5 + 2.5 x 5
Close Grip EZ Bar Curls
25 plates + 2.5 x 6
25 plates + 5 x 5
25 plates + 5 x 3
EZ Bar Tricep Extensions
25 plate + 2.5 x 6
25 plate + 5 x 5 *PR
25 plate + 5 x 4
Cambered Bar Curls
125 x 9
135 x 6
140 x 5
Cambered Bar Tricep Extensions
120 x 10
130 x 9
Pec Dec
125 x 9 (2 sets)
Post Workout Cardio on the Stationary Bike @ Levels 3 and 4 for 15 minutes.
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