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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... |
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