Chest and Bi


BB Press
185 x 10
205 x 10
225 x 10
245 x 7 (need to increase the lower numbers)

DB Incline
75 x 10
85 x 8
85 x 8
85 x 7

Chest Fly
100 x 10
100 x 10
100 x 10
120 x 8



Spider Curls
70 x 12
80 x 10
80 x 8
80 x 8

Alternating Bi Curl
42.5 x 8
42.5 x 7
45 x 6
42.5 x 7

Shoulders and tris


Shoudler Press
135 x 10
155 x 8
175 x 7
195 x (shoulder popped badly when i pushed up....hurt...)
135 x 10

Upright Row
115 x 10
115 x 10
115 x 10
115 x 10

Face Pulls
130 x 10
140 x 10
150 x 10
150 x 10



Laying tri ext
80 x 10
80 x 10
80 x 10
80 x 10

Rope Pushdowns
70 x 12
80 x 10
80 x 10
80 x 10




felt good.

Back


Deadlifts
225 x 10
295 x 8
345 x 5
365 x 4

Bent Over BB Rows
185 x 8
185 x 8
185 x 8
185 x 8

Close Grip Pulldowns
130 x 10
140 x 8
150 x 7
150 x 7


Good day

Last weeks leg.....oops i forgot to add it...



Some ass was on the squat rack... and the other one was broke!! grrrr


Smith Squats
180 x 10
270 x 8
290 x 7
310 x 6 ( i don;'t like these...)

Leg Press
540 x 12
630 x 10
720 x 10
720 x 10

Leg Curls..kneeling
70 x 10
80 x 10
85 x 10

Yesterdays chest


BB Press
205 x 10
225 x 8
245 x 6
245 x 6

Incline BB
135 x 10
155 x 8
175 x 6
195 x 5

Chest Fly
100 x 10 (4 times)



Standing Alternating Curls
40 x 10
45 x 7
45 x 7
45 x 7

Overhead Bi Curl
40 x 10
40 x 8
40 x 8
40 x 8

Shoulder and Tri


DB Shoulder Press
60 x 10
70 x 8
70 x 7
70 x 7

Upright Row
115 x 10
115 x 10
115 x 10
115 x 10

Face Pulls
130 x 10
140 x 10
150 x 10
150 x 10


Tri Pushdowns
70 x 10
80 x 8
80 x 8
80 x 8

Laying Tri Ext
70 x 10
80 x 8
80 x 8
80 x 8

Legs


Squats
135 x 10
225 x 10
295 x 8
315 x 7
335 x 6

Leg Press
450 x 10
540 x 10
630 x 10
720 x 10

Leg Extension
210 x 8
230 x 8

Kneeling Leg Curls
75 x 10
80 x 10
90 x 10




Nice day....felt nauseated as hell after...