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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... |
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 :) |
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 |
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 |
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 |
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 |
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 :) |
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... |
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... :) |
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 |
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