Deadlifts - worked up to 405 for a single. Wanted more, but its definately sticking. The week before I hit 405 for a double. Grip strength is good though.
OHPs - worked up to 3x5 at 135 with just a little bit of body english
Lat pulldowns - 3x10 at 180 with neutral grip
Power shrugs - 135, 225, 315 for 5 reps, then 405 for a triple
5 sets of triceps pushdowns, biceps curls, and decline situps to finish.
135 x2, singles at 145, 155, and 165
then 5 reps of 145 with minimal rest (about ten seconds between reps)
Goal was to work up to a heavy single and then do 5 back off singles to work on form under a good load
Incline DB press
goal was to work up to a heavy triple
45x5
55x5
65x5
75x3
90x3
Was real happy with the 90 for 3.
Squat Pro Machine (not quite as good as a barbell squat, butthe best machine for lower body I have ever used, I felt like I had been squatting afterwards)
135x5
225x5
315x5 (right hamstring was a little pulled afterwards)
405x3 (cut short because my ham was bigging me a little)
Thick Bar Lat Pulldowns
3 sets of 10 at 150 just going for some back volume
Then 45 minutes elliptical at a light moderate rate.
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