Incline BB Press - 2 warm, 135x8, 155x6, x6
Incline Cable Fly - 30x12, 40x10, 45x8 drop 30x8
HS Wide Grip Press - 2 warm, 70x10, 90x10, x10 drop 45x10
Pec Deck - FST-7 (60lbs for 10-12reps)
Rope Pressdowns - 2 warm, 85x8, 100x6 drop (70x8, 50x10)
Machine Curls (single) - 2 warm, 45x8, 50x8 drop 45x6
Reverse Pressdowns (single) - 25x12, 30x10, x10
Barbell Curls - 60x10, x10, x8
Another GREAT workout, haven't done Incline BB in forever. Really felt the muscles contracting all the way through the workout...
Monday, May 23, 2011
5.21.11 Legs
Leg Extensions - 2 waem, 110x15, 130x15, 140x13
Squat - 2 warm, 135x15, x13, x12
Leg Press - 1 warm, 270x12, x12, x12
Hack Squat - FST-7 (Sled only for 5-7 reps)
Lying Leg Curls - FST-7 (50lbs for 10-12 reps)
DB SLDL - 1 warm, 65x12, 75x12, x10
Seated Leg Curls - 2 warm, 70x15, x15, x13
Seated Calf Raise - emptyx25, x25, x25, x20
Standing Calf Raise - 35x20, 55x15, x15, x15
My legs were obliterated not even halfway into this workout! High rep sets def test your mental strength too. Broken toe must be healing, since there weren't issues doing calves which is good!
Squat - 2 warm, 135x15, x13, x12
Leg Press - 1 warm, 270x12, x12, x12
Hack Squat - FST-7 (Sled only for 5-7 reps)
Lying Leg Curls - FST-7 (50lbs for 10-12 reps)
DB SLDL - 1 warm, 65x12, 75x12, x10
Seated Leg Curls - 2 warm, 70x15, x15, x13
Seated Calf Raise - emptyx25, x25, x25, x20
Standing Calf Raise - 35x20, 55x15, x15, x15
My legs were obliterated not even halfway into this workout! High rep sets def test your mental strength too. Broken toe must be healing, since there weren't issues doing calves which is good!
Sunday, May 22, 2011
5.19.11 Back/Delts
Wide Grip Pullups - BWx12, x10, x10, x8
Close Grip Row - 2 warm, 110x10, 140x10 drop (110x8, 95x10)
Hammer 1-Arm Row - 1 warm, 90x12, 115x12 drop (90x12, 45x12)
Hammer Shoulder Press - 2 warm, 70x8, 90x12 drop (70x10, 45x12)
Side Lateral ups - 25 to 40lbs (increments of 5lbs for 10-12)
Cable Pulldowns - FST-7 (70lbs for 10-12)
Hanging Leg Raise - BWx20, x20, x18, x18
Close Grip Row - 2 warm, 110x10, 140x10 drop (110x8, 95x10)
Hammer 1-Arm Row - 1 warm, 90x12, 115x12 drop (90x12, 45x12)
Hammer Shoulder Press - 2 warm, 70x8, 90x12 drop (70x10, 45x12)
Side Lateral ups - 25 to 40lbs (increments of 5lbs for 10-12)
Cable Pulldowns - FST-7 (70lbs for 10-12)
Hanging Leg Raise - BWx20, x20, x18, x18
Thursday, May 19, 2011
5.18.11 Rotation 2B - Chest/Arms
Flat DB Press - 3 warm, 70x6, 80x6, 90x6 drop 80x4
Incline DB Press - 1 warm, 55x10, 70x10, x8
Flat DB Fly - 35x12, x12, x12
Incline DB Curl - 2 warm, 25x6, 35x5 drop (25x5, 15x8)
Skullcrushers - 2 warm, 70x10, x10 drop 40x12
DB Conc Curl - 35x12, x10, x10
-superset-
DB Kickback - 25x12, x12, x12
Fly Machine - FST 7 (70x10-12)
35 mins LISS cardio on bike
Was a much better workout than the previous day. Of course its tough coming off a 4 day recovery from burnout and now I'm not supplementing with anything. Was happy that bench hadn't dropped much at all.
Incline DB Press - 1 warm, 55x10, 70x10, x8
Flat DB Fly - 35x12, x12, x12
Incline DB Curl - 2 warm, 25x6, 35x5 drop (25x5, 15x8)
Skullcrushers - 2 warm, 70x10, x10 drop 40x12
DB Conc Curl - 35x12, x10, x10
-superset-
DB Kickback - 25x12, x12, x12
Fly Machine - FST 7 (70x10-12)
35 mins LISS cardio on bike
Was a much better workout than the previous day. Of course its tough coming off a 4 day recovery from burnout and now I'm not supplementing with anything. Was happy that bench hadn't dropped much at all.
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