LoganBrown's journey to better physique, better health, and better overall life

[jaredmus]

where ya from man? where do you fish, my dad is really into fishing, he goes to cabos san lucas a few times a year and fishes way out east off orient point long island for some deep water stuff.

Otherwise good log man

[mhilliard44]

In my mind all I was doing was imagining...

Visualizing future accomplishments is such a great mental tool to use dude. Definitely helps keep me focused and concentrated in the middle of a workout or set when my mind begins to slip.

Doing some good work lately man, glad you survived finals week! Enjoy the summer vacation now...any big plans?

[LoganBrown]

where ya from man? where do you fish, my dad is really into fishing, he goes to cabos san lucas a few times a year and fishes way out east off orient point long island for some deep water stuff.

Otherwise good log man

I'm from a small town in Eastern Oklahoma called Pryor. I usually go fishing on a couple lakes nearby and sometimes a few streams depending on the season. The fish in the pics I posted above were from Grand Lake which is actually where the largest Bassmaster Tournament is taking place this year. I was brought up on fishing from a really young age, hell I think my dad had me out in the boat as a baby lol. At one point before he passed he was considered to be one of the top 10 in the world so fishing has always been a big deal in my family. I'm hoping whenever I'm too old to continue bodybuilding (competitively at least) I can follow in his fishing footsteps!

But yeah man, that deep sea fishing is pretty intense at times. Only been once and I had a blast.

Visualizing future accomplishments is such a great mental tool to use dude. Definitely helps keep me focused and concentrated in the middle of a workout or set when my mind begins to slip.

Doing some good work lately man, glad you survived finals week! Enjoy the summer vacation now...any big plans?

Visualizing is something that helps greatly, especially considering my off-season is gonna be a pretty long one. With a long off-season it's easy to take your eye off the ball. It'll help to keep me sharp and focused rather than lazy and complacent like I've been in the past. It's definitely a great tool to use. The goal is to join you and the other pros in this section as an IFPA Pro in my next contest season so staying sharp is a must!

Haha finals week.. I'm not quite sure how I survived it but I did, I think I'm still recovering to be 100% honest lol. Big plans for this summer other than work and summer classes will most likely be like any other summer around here; bonfires, fishing, and just hanging out with friends before I head off to Colorado in the fall. I'm definitely gonna miss it around here at home but I'm looking forward to a new experience at Fort Lewis College.

[LoganBrown]

Off day today. Spent most of the afternoon studying for my ISSA Personal Training exam which I intend to take in the next few weeks once I freshen my memory up with the content in the book.

Looking forward to hitting push power tomorrow!

[mhilliard44]

As a Denver Broncos fan, I fully support your move to Colorado. Everyone I've ever talked to who has been to Colorado has absolutely loved it! New scenery is always nice...I'm heading to relocate to South Texas within the next month, new experiences are great, get everything possible out of it!

School will be done before you know it, I spent six years to get a Master's and it seems like I just started yesterday. My best advice: don't miss any opportunities, you'll end up regretting it down the road, make the most of everything you possibly can!!

[LoganBrown]

As a Denver Broncos fan, I fully support your move to Colorado. Everyone I've ever talked to who has been to Colorado has absolutely loved it! New scenery is always nice...I'm heading to relocate to South Texas within the next month, new experiences are great, get everything possible out of it!

School will be done before you know it, I spent six years to get a Master's and it seems like I just started yesterday. My best advice: don't miss any opportunities, you'll end up regretting it down the road, make the most of everything you possibly can!!

I visited a couple months ago and stayed for a couple days, it's absolutely amazing up there. Friendly people, amazing weather, close to the mountains, great trout fishing, great everything! The campus itself is awesome as well, it sets on top of a mesa overlooking the town of Durango. The view is amazing. As for Texas, I think you'll enjoy it there! Especially if you're anywhere close to Conroe. I visited the town of Conroe once and it was an awesome little town, especially with it being right on a big lake.

Haha I do plan on getting the most out of every experience I can! In high school I was always the shy kid that always stayed home and was afraid of new experiences.. Definitely not there anymore though still crazy that you earned your pro card while completing your Master's though man, idk how you did it but that's one hell of an accomplishment!

[LoganBrown]

Push Power today. Strength is slowly coming along, not anywhere near where I want it but that's okay. I've got a lot of time to keep pushing and keep getting stronger. Progress may be slow... But it's still progress. Slow progress is much better than no progress. Especially considering that I'm only up a couple pounds since I began my reverse diet back in January.

Incline Bench Press 10x3

180x5x3

***This was the weight where I stalled last time around. I couldn't manage even 1 set of 3, but today I got 5 sets of 3. Like I said above.. Slow progress beats no progress!

Flat Bench Press 3x6-8
Set 1: 155x8
Set 2: 165x8
Set 3: 165x8

***The program initially called for flat DB Press, but since my gym is getting rid of the DB's from 100lbs and up I decided to move to flat barbell press to keep my progress moving forward rather than stalling when I hit 100lb DB Presses.

OHP 5x5-7
Set 1: 95x7
Set 2: 105x7
Set 3: 105x7
Set 4: 115x7
Set 5: 125x5

Cable Crossovers 4x8-10
Set 1: 60x10
Sets 2-4: 70x10

Lateral Raises 3x10-12
Set 1: 25x12
Set 2: 30x12
Set 3: 30x12

***Recently saw a video by Berto on IG where he didn't let the weight move lower than his belly button I believe... I tried this method and WOW, much better contraction, much better MMC, and just felt overall more effective. Will continue this method for sure.

DB Skullcrushers 5x8-10
Set 1: 25x10
Set 2: 30x10
Set 3: 30x10
Set 4: 30x9
Set 5: 30x8

[LoganBrown]

Lol scrolling through Facebook and found this old gem. Anyone around here know Dr. Smiley Elmore? From what I understand he's a highly competitive IFPA Pro! The dude was a class act as well. This is from the OKC Classic in 2012 where he guest posed.

[LoganBrown]

Time to catch up on the past couple workouts. Been a bit busy these past couple days and haven't been around a computer. Some pretty good workouts, but still a lot of work to be done!

Pull Hypertrophy

Barbell Rows 5x5 w/65-70% of 3RM

145x5x5

Low HS Row: 4x12-15
Set 1: 45x15
Set 2: 45+10x15
Sets 3 & 4 were the same

Lat Pulldown: 3x10-15
Set 1: 130x15
Set 2: 130x15
Set 3: 130x13

Rear Delt Row: 3x10-12
Set 1: 25x12
Set 2: 25x12
Set 3: 25x12

Close Grip Pulldown 3x15-20
Set 1: 110x20
Set 2: 110x20
Set 3: 120x15

Cable Curls 4x12-15
Sets 1-4: 42.5kgx15

Hammer Curls 4x12-20
Set 1: 25x20
Sets 2-3 were the same
Set 4: 20x20

[LoganBrown]

Lower Power

Squats 10x3

290x7x3

***The program I'm on calls for 90-120 second rest periods, so I aimed for the 90 second mark on each set. Previously I didn't adhere to this, I just rested until I felt I was ready. It's crazy how much harder it is when your rest periods are cut down. By the end of the 7th set, I was dripping sweat everywhere. Crazy intense. Overall I'm happy with the amount of sets I got with 290 on wayyyy shortened rest periods. Considering that 290 is right around 90% of my 1RM right now, it's not too bad.

Leg Press: 3x6-8
Set 1: 600x8
Set 2: 600x8
Set 3: 650x8

***I focused more on using a full ROM and really using proper form rather than just loading it up.

Leg Extensions 4x8-10
Set 1: 160x10
Sets 2-4 were the same.

***Going too heavy on these kills my right knee so once again, more form/contraction based.

GHR 3x8-10
Set 1: BW + 45x10
Set 2: BW + 55x10
Set 3: BW + 55x10

Hip Adductor & Abductor 2x10-12
Both Abducting and Adducting were done with 100 for 2 sets of 12

[LoganBrown]

Today was push hypertrophy and overall it was a solid workout! I'm actually experimenting with a supplement I got from Complete Nutrition a couple years ago called Fortify. It's pretty much an intra-workout carb mix. I believe it contains a blend of dextrose, maltodextrin, karbo-lyn, and one more kind.. Cant recall right off the bat. Overall though, I really enjoy it as an intra-workout supplement. Pump is great and endurance is noticeably improved. The only thing I'm not crazy about is the fact that it's unflavored. I feel like if I'm gonna be consuming 45g carbs and 180 calories, I want to at least taste/enjoy it lol. Anyway, onto the workout.

Flat Bench Press 5x5 w/ 65-70% of 3RM

140x5x5

Flat DB Press 4x12-15
Set 1: 65x15
Set 2: 65x15
Set 3: 65x13
Set 4: 65x12

Upright Row 4x8-12
Set 1: 95x12
Set 2: 105x12
Set 3: 110x12
Set 4: 110x12

HS Decline Press 4x12-15
All sets done with 2 45's per side with 15 reps.

Lateral Raises 2x12-20
Set 1: 20x20
Set 2: 25x20

Cable Crossovers 4x12-20
Set 1: 60x20
Set 2: 60x20
Set 3: 40x20
Set 4: 40x20

Tricep Extensions 4x10-15
Set 1: 130x15
Set 2: 140x15
Set 3: 140x15
Set 4: 140x12

OH Tricep Extensions 3x10-12
Set 1: 100x12
Set 2: 110x12
Set 3: 120x10

DB SKullcrushers 3x12-15
Set 1: 20x15
Set 2: 25x13
Set 3: 25x12

[LoganBrown]

Today wasn't my best workout by any means. Weights felt heavier than normal, I felt slower than normal, and endurance wasn't there. We've all got those days though, can't let it get me down too much. Just gotta get back on the grind Wednesday for lower hypertrophy and really kill it.

Pull Power

Barbell Rows 10x3

185x10x3

Weighted Pull-ups 4x6-8
Set 1: BW + 15x7
Set 2: same
Set 3: BW + 15x6
Set 4: BW + 15x4 (immediately dropped the weight and got 4 more)

DB Rows 4x6-8
Set 1: 80x8
Set 2: 80x8
Set 3: 85x6
Set 4: 85x7

Lat Pulldown 2x6-10
Set 1: 140x10
Set 2: 160x7

DB Curl 3x6-8
Set 1: 35x8
Set 2: 40x8
Set 4: 45x6

Hammer Curls 3x8-10
Sets 1-3: 35x10

[LoganBrown]

Lower Hypertrophy today. Overall, it was a great workout that kicked my @$$, it's starting to become a tradition on lower hypertrophy it's a pretty good feeling walking out of the gym after legs knowing that you absolutely killed it. On another note, I'm glad to say that I got enrolled into my classes at Fort Lewis College today. I'm excited to finally journey outside of my hometown and get to experience something new! Anyway, onto the workout.

Squats 5x5 w/ 65-70% of 3RM

215x5x5

Front Squats 4x12-15
Set 1: 175x15
Set 2: 175x15
Set 3: 175x15
Set 4: 180x15

***The weight goes up so smoothly and easily with my legs, but my upper back is usually the limiting factor on these. I feel like I could easily rep out much higher numbers but I've got to wait for my back strength to catch up.

Hack Squat 3x15-20
Set 1: 155x20
Set 2: 155x20
Set 3: 155x18

Leg Extension 4x12-20
Set 1: 85x20
Set 2: 85x20
Set 3: 85x20
Set 4: 85x19

Stiff Legged Deadlift 3x15-20
Set 1: 155x20
Set 2: 155x20
Set 3: 155x20

Lying Leg Curl 2x10-15
Set 1: 72x15
Set 2: 72x12

Barbell Calf Raises 4x6-10
Set 1: 225x10
Set 2: 235x10
Set 3: 245x10
Set 4: 255x10

[LoganBrown]

Time to update for the past couple days. These past few days have been pretty crazy; from freshman promotion, to high school graduation, and ESPECIALLY Rocklahoma then to top it all off, it's been flooding like crazy here from a crazy amount of rain. I live in the town where Rocklahoma is located, so around this time every year our small little town gets flooded with people from all over the U.S. There's definitely a lot of cool people you get to meet, but dang I'm not used to our small town being so crowded lol. It's like taking the taking the population of Dallas and cramming it into a small town that takes 5 minutes to drive through. Anyways though, onto the workouts.

Push Power

Incline Bench
185x1x3

***Stalled out once again, pressing motions have always been where I was the weakest.

Flat Bench 3x6-8
Set 1: 165x8
Set 2: 165x7
Set 3: 165x7

OHP 5x5-7
Set 1: 95x7
Set 2: 105x7
Set 3: 115x7
Set 4: 115x6
Set 5: 120x5

Pec Deck 4x8-10
Set 1: 160x10
Set 2: 160x10
Set 3: 160x10
Set 4: 175x8

Lateral Raises 3x10-12
Set 1: 30x12
Set 2: 30x12
Set 3: 30x12

DB Skullcrusher
Sets 1-5: 30x10

[LoganBrown]

Pull Hypertrophy

Barbell Rows 5x5
140x5x5

Cable Rows 3x10-15
Set 1: 120x15
Set 2: 130x15
Set 4: 140x12

Lat Pulldown 3x10-15
Set 1: 120x15
Set 2: 130x15
Set 3: 140x12

Rear Delt Row 3x10-12
Sets 1 - 3: 25x12

Close Grip Pulldown 3x15-20
Set 1: 120x20
Set 2: 120x20
Set 3: 130x19

Barbell Curls 4x12-15
Set 1: 55x15
Set 2: 55x15
Set 3: 55x15
Set 4: 60x14

Hammer Curls 4x12-20
Set 1: 20x12
Set 2: 20x12
Set 3: 20x12
Set 4: 25x15

[LoganBrown]

Lower Power

Squats 10x3

295x3x3

***Stalling out on squats once again too.. I recently started working on correcting my form and doing my best to make it flawless, so maybe that's why. I squatted one way for so long, now I'm doing in a different, but right, way. Keeping glutes tensed, avoiding anterior pelvic tilt, keeping core braced, and keeping elbows underneath the bar rather than behind it like I did since my freshman year. It feels much healthier and there's wayyyyyyyy less pain, just need to adjust to it.

Leg Press 3x6-8
Set 1: 600x8
Set 2: 650x8
Set 3: 650x8

***Once again, an emphasis is being placed on form and ROM over weight. Leaving my ego at the door; no more quarter range leg press.

LEg Extension 4x8-10
Set 1: 160x10
Set 2: 160x10
Set 3: 160x10
Set 4: 160x10

GHR 3x8-10
Set 1: BW + 55x10
Sets 2-3: Same

Barbell Calf Raises 4x15-30
Set 1: 135x30
Set 2: 135x20
Set 3: 145x30
Set 4: 145x30

[LoganBrown]

Haven't made it to the gym these past couple days. Yesterday was my designated rest day and today I'm sicker than a dog; can't hold food down, feeling weak as hell, and pain everywhere. Feeling like I'm losing my gains!!! Lol I'm definitely ready for this to be over with though. Im not used to being sick.

[LoganBrown]

Been a while since I posted, but since I'm going to headed out to Colorado for school in a few weeks, I wanted to get back to posting on here. Little update for y'all.

My bodyweight last time I checked in was right around 168-170 I believe, which was in May. As of right now, it is 174-175. Slow and steady. Lifts have been going great, especially my incline bench press. Last night I was able to push 185 for 5 sets of 3. A huge volume PR. Last time 185 was on the bar, I got it for a set of 2. Also hit PR's on squats and roows, but incline bench was my best.

I got back from Tennessee a few weeks ago and while I was there I kind of fell off the wagon. I hit the gym consistently, but my diet was all over the place. The day after 4th of July was when I finally decided to clean up my act. Me and some friends and family were celebrating on the 4th and I ended up hitting a bottle of white lightnin' moonshine a bit too hard which threw me off for literally a week afterwards. Couldn't hit the gym like I wanted, had trouble eating, and overall felt like absolute and 100% hell. I guess there's some things you gotta learn the hard way. I was disappointed in myself at first, but now I'm just taking it for what it was and using it as a learning experience. Since then it's been 100% on track and things are going way better.

I also signed up to play rugby at the new college I'll be attending, so I'm psyched about that. I like to be a well-rounded athlete over lifting weights solely for the purpose of gaining muscle. I love bodybuilding and fitness but I want to branch out and do more than just that.

I'll start consistently updating more from now on.

[LoganBrown]

Update on the past few days. Calories are at a point now where I feel like gains are going to start being more consistent. I'm at about 2700 calories right now, which is the highest I've been in a long, long time. PR's are coming every workout, I'm seeing more muscle in the mirror at home and at the gym, and the scale is climbing in a very slow manner. The true off-season is finally starting to take effect.

Pull Power

Barbell Rows

225x3x3 ***Weight and Rep PR

Weighted Pull-ups 4x6-8
Set 1: BW+10x8
Set 2: Same
Set 3: BW+15x7
Set 4: BW+15x6

Cable Rows (The gym no longer lets me set up my T-bar rows the way I want) 4x6-8
Set 1: 160x8
Set 2: 170x8
Set 3: 170x8
Set 4: 180x6

Lat Pulldowns 2x6-10
Set 1: 150x10
Set 2: 160x7

Barbell Curls 3x6-8
Set 1: 65x8
Set 2: 75x8
Set 3: 80x8

Hammer Curls 3x8-10
Set 1: 40x10
Set 2: 40x10
Set 3: 40x8

[LoganBrown]

Lower Hypertrophy

Squats 5x5 w/ 65-70% of 1RM

225x5x5

Front Squats 4x12-15
Set 1: 165x15
Set 2: 175x15
Set 3: 180x15
Set 4: 185x15

Hack Squats 3x15-20
Set 1: 145x20
Set 2: 155x20
Set 3: 165x15
***Focusing on keeping the reps continuous rather than pausing. 20 straight reps without rest is the goal on each set.

RDL 3x15-20
Set 1: 155x20
Set 2: 165x20
Set 3: 175x20

Lying Leg Curl 2x12-15
Set 1: 72x15
Set 2: 84x12

Leg Extension 4x12-20
Set 1: 85x20
Set 2: 85x20
Set 3: 100x20
Set 4: 100x20

[LoganBrown]

Push Power

Incline Bench Press 10x3

190x5x3
***Big PR.

Flat DB Press 3x6-8
Set 1: 80x8
Set 2: 80x8
Set 3: 80x7

Pec Deck 4x8-10
Set 1: 175x10
Set 2: 187.5x10
Set 3: Same
Set 4: 200x10

Seated DB OHP (Right shoulder has been bothering me on barbell OHP so switched to DB's for time being) 5x5-7
Set 1: 60x6
Set 2: Same
Set 3: 60x5
Set 4: 60x5
Set 5: 60x5

Cable Lateral Raise 3x10-12
Set 1: 40x12
Set 2: 40x12
Set 3: 50x10

DB Skullcrusher 5x8-10
Sets 1-5: 30x10

[LoganBrown]

Today was an off-day. Had a back hypertrophy workout yesterday combined with a 3 mile run. Didn't feel bad at all considering it was the first time I've ran since around October. I would say I need to get back into good shape conditioning wise (not bodybuilding conditioning, but overall endurance and stamina), but good won't cut it for playing rugby in an altitude of 7000+ ft. I'll need to be in the best shape of my life. Challenge accepted as stated before, I want to be a very well-rounded individual. I want to be able to call myself a competitive natural physique competitor/bodybuilder, rugby player, powerlifter, and anything else that may come up along the way whether it be martial arts of some sort or Spartan races/tough mudders. Anything really. I don't want to limit myself to just one discipline, I want to be an all around athlete.

[LoganBrown]

Just finished my ISSA CFT training exam. Just thought I'd share that on here. Fingers crossed that I passed! Took me about 6 hours total lol, wanted to be as thorough as possible on the answers.

[LoganBrown]

Time to update for the past few days. Some solid workouts, however, my sleep seems to be falling into an odd pattern which can mess with my workouts slightly. I'll sleep great one night and wake ready to attack the next day. The next day rolls around though and I can't seem to get myself to settle down. Because of this I stay up til usually 1-2 in the morning and feel groggy the next day. Since I'm feeling groggy, I fall asleep easier on this day and wake up ready to attack the next day. Attack that next day, cant' settle down, and stay awake. Feel groggy the next day and sleep well. Rinse and repeat. Still bringing the intensity and working hard, but I feel like it could be much better on a full night's sleep. Anyways, I plan on getting this balanced out.

Pull Hypertrophy

Pendlay Rows: 5x5 with 65-70% of 3RM

165x5x5

Seated Cable Rows 3x10-15
Set 1: 140x15
Set 2: 140x15
Set 3: 150x13

Lat Pulldowns: 3x10-15
Set 1: 130x15
Set 2: 130x15
Set 3: 140x12

Rear Delt DB Row: 3x8-12
Set 1: 35x12
Set 2: 40x12
Set 3: 40x12

Close Grip Pulldown: 3x15-20
Set 1: 110x20
Set 2: Same
Set 3: 120x18

Shrugs: 3x15-20
Set 1: 185x20
Set 2: 185x20
Set 3: 195x20

Barbell Curls: 4x12-15
Set 1: 55x15
Set 2: 60x15
Set 3: 65x12
Set 4: 65x12

Hammer Curls: 4x12-20
Set 1: 20x20
Set 2: 25x20
Set 3: 25x20
Set 4: 25x20

[LoganBrown]

Lower Power

Squat:

300x6x3
***Big high bar PR.

Leg Press (Single Leg) 3x6-8
Set 1: 250x8
Set 2: 275x8
Set 3: 290x8

Leg Extension: 4x8-10
Set 1: 175x10
Set 2: 175x10
Set 3: 190x10
Set 4: 190x10

Glute Ham Raise: 3x8-10
Set 1: BW+70x10
Set 2: BW+70x10
Set 3: BW+70x8

Barbell Calf Raise: 3x6-10 (3 second pause at top, lower over 4 seconds)
Set 1: 245x10
Set 2: 245x10
Set 3: 255x10

[LoganBrown]

Pull Power

Bent Over Row:

200x10x3

Weighted Pull-ups: 4x6-8
Set 1: BW+10x8
Set 2: BW+15x8
Set 3: BW+25x7
Set 4: BW+25x6

Seated Cable Row: 4x6-8
Set 1: 160x8
Set 2: 170x8
Set 3: 180x8
Set 4: 190x7

Lat Pulldown: 2x6-10
Set 1: 150x10
Set 2: 160x8

DB Curl: 3x6-8
Set 1: 35x8
Set 2: 40x8
Set 3: 40x8

Cable Curl: 3x8-10
Set 1: 130x10
Set 2: 130x10
Set 3: 130x10

[jpfaherty]

Better late then never! In

PS - Nice high bar PR!

[LoganBrown]

Better late then never! In

PS - Nice high bar PR!

Glad to have you in JP

Thanks though man! I'm really trying to get my high bar PR equal to my low bar squat from a few years ago. I was able to hit 405 for a single on my low bar squats back during the summer of 2013, but ended up hurting my hip later on and couldn't squat for 5+ months. Add in the psychological factor as well and it really hampered my squat for a while. I was afraid of getting underneath anything heavier than 225 for the longest time. I'm past that now though and the weight is going up with more ease every workout I definitely feel I can match my PR and even go beyond it by the end of my off-season in 2017 or 2018.

[LoganBrown]

Lower Hypertrophy:

Squats: 5x5 with 65-70% of normal 3RM

225x5x5; Weight has never felt easier, 225 is almost becoming effortless.

Front Squats: 4x12-15
Set 1: 165x15
Set 2: 175x15
Set 3: 185x15
Set 4: 185x15

***Volume PR. Really hoping all the squatting will help with rugby here in a few weeks!

Supposed to be hack squats, but the machine was occupied by a local NPC bodybuilder who was using some crazy weight. I would normally just ask to work in but we would have spent more time changing weight than actually squatting so I just went back to regular back squats for 15-20 reps.

Set 1: 190x20
Set 2: 190x20
Set 3: 195x17

RDL: 3x15-20
Set 1: 155x20
Set 2: 165x20
Set 3: 175x20

Leg Extension: 4x12-20
Set 1: 100x20
Set 2: 100x20
Set 3: 100x20
Set 4: 100x20

Lying Leg Curl: 2x12-15
Set 1: 72x15
Set 2: 84x12

Barbell Calf Raise: 4x15-30
Set 1: 145x30
Set 2: Same
Set 3: 145x24
Set 4: 145x20

[LoganBrown]

Definitely not my day in the gym. We all have those workouts, just gotta come back stronger next time. I'll chalk it up to sub-par nutrition and bad sleep the day before.

Incline Bench Press

195x3x3

Flat DB Press; 3x6-8
Set 1: 80x6
Set 2: 80x6
Set 3: 80x5

Cable Crossover: 4x8-10
Sets 1-4: 60x10

Barbell OHP: 5x5-7
Sets 1-4: 115x5
Set 5: 120x5

DB Lateral Raises: 3x10-12
Sets 1-3: 35x12

DB Skullcrushers: 5x8-10
Sets 1-5; 30x8