4/17/08 Upper Body Workout #2

Bench Press 3rm - 285x3
new all time 3rm, needless to say i was pretty pumped about it

Floor Press 5rm - 260x4
i might have been able to get 5 but i didn't have anyone spotting me and i was struggling on the 4th rep so i decided to rack it and go for 5 next week when i will be sure to have somebody spot me.

Push Press 5x5 - 125x5, 135x5, 145x5, 155x5, 165x5
i was pretty tired after the bench and floor press so i decided to ramp the weight up on push press this week, next week i'm planning on using straight weight for all 5 sets again

Dips 3x8-10 - 45x10, 45x8, 45x8

Chin Ups 3x8 - 8, 8, 6

Lat Pulldowns 3x10 - 144x10, 144x10, 144x10
last week i finally got all of the 6x6 using pull ups/chin ups so i decided to change things up and increase the reps on chin ups and add in some lat pulldowns

Tate Press 3x10-12 - 50x12, 50x10, 50x10

Incline DB Curls 3x8-10 - 40x10, 40x10, 40x8


Lower Body Workout #2

Deadlift 1rm - 525x1
i worked up to a new 1rm this week so i was pretty happy about that. the chalk that i ordered didn't arrive in time for my workout so to save energy and my grip i decided to move deadlifts in front of my cleans/front squats and i cut down on my warm ups sets

Cleans/Front Squats 3x5 - 185x5, 185x5, 185x5
these just zap my energy, but i really like doing them and i think they are a great overall body lift

Lunges 3x10 - 135x10, 135x10, 135x10

Hyperextensions 3x10-12 - 25x12, 25x12, 25x12

Abs 6 sets - done

Bodyweight standing Calf Raise 12, 12 (single leg) 25 25 30 (both legs)