Gym Day

Chest

Bench Press
245 x 13
265 x 10
275 x 8,6
245 x 9

Hammer Decline
295 x16,16,15,14

Wide Grip Machine Flys
220 x15,15,17,14

Incline Bench Press (sorta beat by now)
185 x12,9,9,8

Tri's

C.G.B.P.
155 x 14,11,13,12,9

RopePulldowns
190 x18
200 x16,14,12


Treadmill 35 min.

Ab Stuff

Treadmill is done on an incline from 6-10% (add more incline later) and at a speed of 3.7-4.0mph. Once 35-40 min gets to easy, I'll probably add a second cardio session.
Also started my extreme fascia stretches. I did D.C. Training for a bit, so I'm incorporating the extreme stretches into my program

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S.F.W's Joker Style
Not Based on D.C.

Exercise Directory
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