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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

killin it!

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.