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Shoulders, traps, tris
Shoulder Press 115 x 10 135 x 10 155 x 8 175 x 6 Upright Row 135 x 10 (4 sets) Face Pulls 130 x 10 140 x 10 150 x 10 150 x 10 Shrugs 270 x 10 320 x 10 320 x 10 Close grip Bench 155 x 10 155 x 10 175 x 8 175 x 8 Cable Pushdowns 80 x 12 90 x 10 100 x 10 100 x 10 80 x 10 |
Legs
Squat racks were taken and i was in a rush to get home to the family...so i switched it up to leg press and hack squat machine Leg Press 540 x 15 630 x 12 720 x 10 810 x 9 810 x 8 Hack Squat Machine 450 x 10 540 x 10 540 x 10 540 x 10 Kneeling Leg Curl 75 x 10 75 x 10 85 x 10 |
Back
Last week of going easy. Tailbone feels a lot better. Wide grip pulldowns 140 x 10 150 x 10 160 x 8 170 x 7 Close Grip Lever Pulldown 200 x 10 220 x 9 240 x 8 240 x 8 Seated Rows (one arm) 115 x 10 125 x 10 135 x 10 145 x 10 Good quick workout....next week i go back to deads. |
not yet i was gonna wait until probably december.
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Chest and Bis
BB Press 205 x 10 225 x 10 245 x 7 245 x 7 Incline BB 135 x 10 155 x 10 175 x 8 195 x 6 Chest Fly 100 x 10 120 x 10 120 x 10 120 x 10 Alt Bi Curl 42.5 x 10 45 x 8 47.5 x 7 50 x 7 Overhead Cable Curls (love these) 40 x 10 50 x 10 50 x 8 50 x 8 |
Shoulders, Traps and Tris
DB Shoulder Press (havent one these in ages) 65 x 10 70 x 8 75 x 7 75 x 7 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 10 320 x 10 320 x 10 Warmup rope pushdown 70 x 20 CloseGrip BB 155 x 10 155 x 10 155 x 10 Laying Tri Ext 80 x 8 80 x 8 80 x 8 Cable Pushdown 80 x 12 90 x 10 100 x 10 |
Legs
Squats 225 x 10 295 x 10 315 x 8 335 x 7 Front Squats 205 x 10 225 x 8 245 x 7 Leg Press 630 x 10 720 x 10 810 x 8 Kneeling Leg Curl 75 x 10 75 x 10 85 x 10 Calf Machine thingy 190 x 20 210 x 20 210 x 20 Seated Calf Raises 135 x 20 135 x 20 135 x 20 Standing Calf Raises 2 sets of 25 |
Back
Deadlifts (tailbone no longer hurts) 135 x 10 to warm up 225 x 10 295 x 10 315 x 8 335 x 7 Seated Rows 115 x 10 125 x 10 135 x 10 145 x 10 Glose Grip Pulldowns 140 x 9 140 x 8 140 x 8 140 x 8 Thats all for today |
Chest and Bis
BB Press 205 x 10 225 x 10 245 x 8 265 x 5 Incline BB Press 135 x 10 155 x 9 175 x 8 195 x 6 Chest Fly 100 x 10 120 x 10 120 x 10 140 x 7 Alternating Bi Curl...standing 45 x 8 45 x 8 47.5 x 7 47.5 x 7 Overhead Cable Curls(tight squeezes on all these) 50 x 10 60 x 10 60 x 10 60 x 10 |
Legs
Squats 225 x 10 295 x 8 315 x 7 335 x 6 335 x 6 (went low on reps...feel like poop today) Front Squats 205 x 8 225 x 7 225 x 7 245 x 6 Laying Leg Curls 150 x 8 125 x 10 125 x 9 Seated Calf Raises 135lbs 3 sets of 20 Standing Calf Raises (different positions) 3 sets of 25 |
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