Standing military
95 x 12 115 x 6 115 x 6 arnolds 60 x 6 60 x 6 60 x 6 60 x 4 Rear Delt raises 15 x 30 15 x 30 15 x 30 shouldn't have lifted shoulders my right shoulder was real sore from chest day and didn't know it til I started working out....I should have switched to legs |
Squat
135 x 10 225 x 10 315 x 12 365 x 6 385 x 2 Front Sqaut 135 x 10 185 x 8 225 x 5 Hack Squat 90 x 30 180 x 20 180 x 20 180 x 20 calf raised on leg press 90 x a lot 90 x a lot 90 x a lot Standing calf raises x 30 x 30 x 30 Lower abs and reverse hypers |
8/12
BO BB Rows 135 x 12 185 x 10 205 x 10 205 x 10 Shrugs 315 x 12 315 x 12 315 x 9 Hammer strength row..1 arm at a time 90 x 10 140 x 10 160 x 10 Seated Row 165 x 12 185 x 10 205 x 8 Lat pull downs 3 sets ez bar curls in plates 45 x 30 45 x 20 45 x 20 Cable curl 6 x 15 6 x 15 |
8/13
Close Grip bench 135 x 12 185 x 12 205 x 10 205 x 7 standing military bar x a lot 95 x 12 115 x 10 115 x 10 115 x 10 arnolds 60 x 10 60 x 10 60 x 10 cable push down 8 x 60 8 x 40 8 x 25 3 way 3 sets |
Buckeye Bench 320 routine
210 x 8 230 x 6 260 x 4 280 x 3 290 x 2 300 x 1 260 x 6 Close Grip 135 x 30 185 x 10 185 x 10 incline 95 x 10 115 x 10 135 x 5 pushdowns 12 x 20 12 x 20 12 x 15 |
:)
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killin it!
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Im back
Been lifting just havent been posting. Today's work out Pullups x 3 sets with 10lbs Yates BB Row 135 x a lot 185 x 15 205 x 15 225 x 10 245 x 8 each set of row super setted with lat pull down of 70 pounds x 20 repps Military Press seated Bar Warm up 95 x 15 105 x 10 135 x 5 135 x 5 135 x 5 each set of row super setted with lat pull down of 70 pounds x 20 repps Cleans 95 x 5 x 3 EZ curl (weight in plates) 50 x 15-20 55 x 15ish 60 x 15 ish 65 ish x 11 super setted with rear and front delt raises 10 lbs x til burn I have a gym in my garage these days that consists of a power rack that has a pulley system connected to it. Every once in a while I go to the gym down town for a work out. |
Leg Press
12 plates x 12 reps x 4 sets Walking lungers w/ 25 plates x 4 trips leg extensions 8x15-20reps x 4 sets leg curl 6 x 15 reps x 2 sets went to the gym and the squat rack was being held ransom so I had to hit the leg press. |
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