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Gotcha. Wasn't realizing this was the one 0311 did after the pec tear.
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Week 1, A2
leg press (sled) 2x15x320+empty rack leg extension 1x14x240 pullthroughs 1x15x100 flat db bench 2x15x120 cable crossovers 1x15x100 shoulder press 1x14x90 side laterals 1x15x20 cable pressdowns 1x15x130 wide grip pulldowns 1x15x200 closegrip cable rows 1x15x200 calves 2x15xmy weight finished with some forearm wrist curls |
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Week 2, B2
Smith leg press 2x14x140 (better weight than last time) leg extensions 1x14x240 leg curls 1x14x210 incline db bench 2x13x120 cable crossovers 1x15x140 db shoulder press 1x12x90 upright rows 1x15x85 (need to go heavier next time) 1 arm reverse grip pressdown 1x13x60 reverse grip pulldowns 1x15x200 (I think I'm going to substitute pullups for these from now on because the cables only go up to 200 and its not nearly enough :lame: ) wide grip rows 2x15x105 |
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Looking good! |
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and I may not be able to hit 15 for each set of chins, probably more like a 10-12 rep range, but I was thinking that at least I'd have some actual resistance that way, because the weight that my gym has on the cables doesnt go nearly as high as I need to do pulldowns. |
Week 2, A3
leg press (sled) 330+empty rack leg extension 1x13x250 pullthroughs 1x15x110 flat db bench 1x15x120, 1x13x130 cable crossovers 1x12x120 shoulder press 1x13x90 side laterals 1x15x20 cable pressdowns 1x14x130 wide grip pulldowns 1x15x200 closegrip cable rows 1x15x200 forearm wrist curls |
I'm nearing the end of the 2nd week of the 12-15 rep cycle and my weight is still increasing somewhat, so I may go into a 3rd week since I'm still progressing.
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