Posts: 267
Threads: 3
Joined: May 2011
Back.
Wide Grip Pulldowns
140 x 10
150 x 10
160 x 8
170 x 7
Deadlifts (kept losing my grip...grr)
275 x 8
295 x 7
315 x 6
315 x 6 (ill have this fixed for next week...damn grip was a bitch today..)
Seated Rows
115 x 10
125 x 10
135 x 10
145 x 10 (upping these next week)
Short night... felt good
Need to fix my grip on deads and increase weight on rows...
Posts: 267
Threads: 3
Joined: May 2011
Chest and Bi
Bench Press BB
185 x 10
205 x 10
225 x 8
245 x 5
Incline Bench BB
135 x 10
155 x 10
175 x 8
195 x 6
Chest Press Machine
180 x 10
200 x 10
230 x 8
250 x 7
Alternating Bi Curls
45 x 9
47.5 x 7
47.5 x 7
50 x 6
Overhead Bi Curls
40 x 10
50 x 8
50 x 8
50 x 8
Good workout
Posts: 267
Threads: 3
Joined: May 2011
Shoudlers, Traps, And Tris
Shoulder Press
115 x 10
135 x 10
155 x 8
175 x 6
Front Raise
40 x 10
40 x 9
45 x 8
45 x 7
Face Pulls
130 x 10
140 x 10
150 x 10
150 x 10
Shrugs
270 x 12
270 x 10
270 x 12
Close Grip Bench
135 x 10
155 x 10
155 x 10
155 x 10
Cable Pushdown
70 x 15
80 x 10
90 x 10
100 x 8
100 x 8
Decent Day
Posts: 267
Threads: 3
Joined: May 2011
Back and Calfs
deads
135 x 10 warmup
285 x 10
305 x 8
325 x 7
345 x 6
365 x 5
Bent Over DB Rows
110 x 10
115 x 10
120 x 10
125 x 10
Wide Grip Pulldowns
140 x 10
150 x 7
150 x 7
150 x 7
Seated Calf Raises 180lbs
4 sets of 25
Standing Raises (different positions)
4 sets of 20
Posts: 267
Threads: 3
Joined: May 2011
chest and Bi
Chest Press BB
185 x 10
205 x 10
225 x 8
245 x 6
Incline BB
135 x 10
155 x 10
175 x 8
195 x 6
Chest fly
100 x 10
120 x 10
100 x 10
100 x 10
Spider Curls
70 x 12
80 x 10
80 x 8
80 x 8
Overhead Cable Curls
50 x 10
50 x 10
60 x 10
60 x 10
Good day
Posts: 267
Threads: 3
Joined: May 2011
Shoulders Traps and Tris
Feel like hell.....
Shoudler Press
115 x 10
135 x 10
155 x 8
175 x 6
Upright Row
135 x 10
135 x 10
135 x 10
135 x 10
Face Pulls
130 x 10
140x 10
150 x 10
150 x 10
Shrugs
270 x 10
270 x 10
270 x 10
Tri extension....
70 x 10
70 x 8
70 x 8
70 x 8
Pushdowns
80 x 10
90 x 8
90 x 8
80 x 10
Good day
Posts: 267
Threads: 3
Joined: May 2011
Legs!
Squats
135 x 10 (warmup)
275 x 9
295 x 8
315 x 7
335 x 6
335 x 6
Front Squats
185 x 10
205 x 8
225 x 7
245 x 6
Kneeling Leg Curls
75 x 10
80 x 10
90 x 8
Good day
Posts: 267
Threads: 3
Joined: May 2011
Busy week.
Worked 50hrs....did thanksgiving... got ALL my Xmas shopping done for my kids and my wife......went and got fitted for a tux....going to a wedding this tomorrow.........still worked out this week.....MISSED LEGS NOOOOOOOO!
Don't have shit tons of time to update which sucks....so im going to pick up on this next week...
Posts: 267
Threads: 3
Joined: May 2011
Back.
Deadlifts
225 x 10
295 x 8
315 x 7
335 x 6
Bent Over BB Rows
185 x 8
185 x 8
185 x 8
205 x 6
Close Grip Pulldowns
130 x 9
140 x 9
150 x 8
160 x 7
Good day...
Posts: 267
Threads: 3
Joined: May 2011
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
